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PODCAST

Sigma Nutrition Radio

Discussions about the science of nutrition, dietetics and health. The podcast that educates through nuanced conversations, exploring evidence and cultivating critical thinking. Hosted by Danny Lennon.

health & fitness nutrition

All Episodes

01:15:57

#536: Improving Sleep in Combat Sports Athletes – Ian...

Sigma Nutrition Radio ·

2024/09/17

In the world of combat sports, optimizing performance extends beyond physical training and nutrition—sleep plays a critical role. Maladaptive sleep behaviors, such as inconsistent sleep schedules and inadequate sleep duration, can significantly impair an athlete’s performance by reducing cognitive function, reaction time, and recovery ability. Understanding these impacts is crucial for athletes and coaches seeking to enhance performance through more effective sleep strategies. One of the key

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01:19:01

#535: Is This Meta-analysis Good or Bad? – How to...

Sigma Nutrition Radio ·

2024/09/10

To many, meta-analyses are seen as a research tool that is often regarded as the pinnacle of evidence in nutrition science. But is this accurate? What exactly makes a meta-analysis reliable or flawed? How can we distinguish between a well-conducted study and one that might mislead even the most well-intentioned reader? In this episode, through three concrete examples, we explore the fundamental principles of meta-analyses, focusing on key aspects such as study selection, heterogeneity, and effect

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46:24

#534: Are Plant-Based Meat Alternatives Healthy? –...

Sigma Nutrition Radio ·

2024/09/03

The debate between animal-based and plant-based meat alternatives (PBMAs) has garnered significant attention, especially concerning their impact on cardiovascular health. As PBMAs become increasingly popular, questions about their nutritional profiles and long-term health implications have emerged. Are these alternatives genuinely healthier than traditional meat, or do their highly processed nature and high sodium content undermine potential benefits? This discussion is crucial as dietary choices

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11:06

Timing of Eating: Energetic Hypothesis (SNP32)

Sigma Nutrition Radio ·

2024/08/27

In the ongoing exploration of weight loss strategies, the timing of food intake has emerged as a fascinating area of study. While traditional advice often focuses on what we eat, growing evidence suggests that when we eat could also play a crucial role in weight management. This concept, known as chrononutrition, examines how our body’s internal clock influences the metabolic processes associated with food intake. Could adjusting meal times offer a new pathway to effective weight loss? Recent

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51:24

#533: Making Sense of Omega-3 Supplement Trials –...

Sigma Nutrition Radio ·

2024/08/20

The impact of omega-3 fatty acids on chronic disease risk has been a topic of considerable interest and research. The VITAL trial, which assessed the effects of vitamin D and omega-3 supplements on various health outcomes, including cardiovascular disease and cancer, provided insightful findings. Additionally, numerous other supplement trials have examined different dosages and formulations of omega-3s, yielding mixed results. Some trials have highlighted significant benefits, while others have

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49:43

#532: Dietary Fat: Evidence vs. Misinformation –...

Sigma Nutrition Radio ·

2024/08/13

In the realm of nutrition science, few topics have sparked as much debate and evolution in understanding as the impact of dietary fat on cardiovascular health. Dr. Alice Lichtenstein, a renowned expert in nutrition and cardiovascular disease, brings clarity to this complex field. Her extensive research at several prestigious institutions has been pivotal in shaping contemporary dietary guidelines. Dr. Lichtenstein delves into the journey from early observational studies that linked high-cholesterol

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01:01:26

#531: Correlation, Causation & Cliché

Sigma Nutrition Radio ·

2024/08/06

In the realm of nutrition science and health, understanding the intricate relationship between various factors and health outcomes is crucial yet challenging. How do we determine whether a specific nutrient genuinely impacts our health, or if the observed effects are merely coincidental? This intriguing question brings us to the core concepts of correlation and causation. You’ve likely heard the adage “correlation is not causation,” but what does this truly mean in the context of scientific research

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08:32

What is Regression to the Mean? (SNP31)

Sigma Nutrition Radio ·

2024/07/30

Regression to the Mean (RTM) is a statistical phenomenon where extreme values on one measurement tend to move closer to the average on subsequent measurements due to natural variability. In this Premium-exclulsive episode, Danny gives an explanation of this concept with some examples in nutrition research. Subscribe to Sigma Nutrition Premium Go to episode page

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55:00

#530: Evidence-based Strategies for Learning & Skill...

Sigma Nutrition Radio ·

2024/07/23

The concept of “learning how to learn” focuses on meta-learning, which involves improving one’s own learning strategies. Instead of just absorbing information, meta-learners refine the skills that make learning itself more effective. Cognitive science supports various learning strategies by exploring how the brain processes information. Techniques such as spaced repetition, active recall, and interleaving can improve long-term retention and understanding. Improving abilities in specialized areas,

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02:13:56

#529: Addressing Popular Claims About Cholesterol,...

Sigma Nutrition Radio ·

2024/07/16

In episode 529 of Sigma Nutrition Radio, we discuss all things related to cholesterol, atherosclerosis, heart disease, and dietary fat. The discussion extensively covers the impact of LDL cholesterol and ApoB on atherosclerotic plaque progression, cardiovascular events, and the benefits of early LDL lowering interventions, particularly through the use of PCSK9 inhibitors alongside statins. We address misconceptions prevalent in the low-carb and carnivore communities, dissect claims regarding

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01:17:00

#528: Is Unprocessed Red Meat Problematic for Our...

Sigma Nutrition Radio ·

2024/07/09

The consumption of red meat, specifically the distinction between unprocessed and processed varieties, has been a subject of considerable debate in nutritional science and public health. There is a fair amount of confusion and lack of clarity surrounding this issue. While the harmful effects of processed meat are well-documented and less controversial, the evidence concerning unprocessed red meat is less consistent. This inconsistency often leads to a gray area in scientific discussions and public

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01:09:53

#527: How to Prevent & Treat Hypertension – Dr....

Sigma Nutrition Radio ·

2024/06/25

Hypertension, commonly known as high blood pressure, is a silent yet prevalent health issue that affects millions of people worldwide. Often going unnoticed until significant damage has been done, hypertension can lead to severe cardiovascular complications if not properly managed. Mechanistically, the causes of hypertension are complex, involving both genetic and lifestyle factors. The management of hypertension presents multifaceted challenges, encompassing both pharmaceutical treatments and

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31:50

#526: Eating Rate, Food Texture & Satiation – Marlou...

Sigma Nutrition Radio ·

2024/06/18

Food science and behavior are intimately connected. One critical but often overlooked facet of this connection is food texture and its substantial impact on eating behavior and energy intake. Food texture encompasses characteristics such as hardness and structure. It categorizes food into liquids, semi-solids, and solids, each with a wide range of textures—from dry and crispy to elastic and more substantial. This classification deeply affects how we consume food. The time it takes to chew and

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48:29

#525: Cholesterol-Lowering Medication – Dr. Paddy...

Sigma Nutrition Radio ·

2024/06/11

Cholesterol-lowering medications, particularly statins, play a pivotal role in reducing low-density lipoprotein cholesterol (LDL-C) and apolipoprotein B (apoB) concentrations, which are causal markers in atherosclerosis development. The efficacy of these medications is well-documented, with numerous clinical trials demonstrating substantial benefits in reducing cardiovascular events and improving overall mortality rates. Despite the robust evidence supporting the benefits of cholesterol-lowering

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01:26:02

#524: Strength & Fitness Levels for Reducing Chronic...

Sigma Nutrition Radio ·

2024/06/04

When aiming for healthy aging and reducing chronic disease risk over the lifecourse, exercise, specifically a combination of resistance training and cardiorespiratory fitness, has a fundamental role to play. In addition it can mitigate age-related declines and support independence in later years. A strong evidence base exists showing the benefits of increased strength and cardiorespiratory fitness on a range of important outcomes related to lifespan and healthspan. But some intriguing questions

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12:22

SNP29: Athletes & Plant-Based Diets – Evidence &...

Sigma Nutrition Radio ·

2024/05/28

Contemporary society is witnessing a growing interest in, and embracing of, plant-based diets. Numerous athletes are now gravitating towards such dietary choices, motivated by concerns for health, performance or ethics. Consequently, coaches, nutritionists, and other fitness experts find themselves increasingly tasked with guiding athletes who adhere to plant-based diets. For coaches and trainers, understanding the possible impacts of these dietary preferences on athletes’ objectives is paramount,

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01:14:52

#523: How Trustworthy is the Food Frequency...

Sigma Nutrition Radio ·

2024/05/21

The Food Frequency Questionnaire (FFQ) stands as a cornerstone in nutritional research, offering valuable insights into dietary patterns and habits over a specified period. Despite its widespread use and established utility, the FFQ has not been immune to criticism, much of which arises from a misunderstanding of its purpose and inherent limitations. At its core, the FFQ is designed to assess the frequency and quantity of food consumption, aiming to capture long-term dietary behaviors rather than

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01:19:55

#522: Does Personalized Nutrition Outperform General...

Sigma Nutrition Radio ·

2024/05/14

Links: Subscribe to Premium (15% off this week!) Download detailed study notes and episode transcript Go to episode page About This Episode: “Personalized nutrition” has been promoted as an approach that will improve people’s health by prescribing them specific dietary recommendations based on their own genetic and phenotypic data. The premise is that given we each respond differently to foods, having general dietary recommendations may be doing many people a disservice. And by using an array of

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01:13:35

#521: How Does Coffee Impact Our Health?

Sigma Nutrition Radio ·

2024/05/07

The relationship between coffee and health is complex, encompassing areas like blood lipids, cardiovascular disease, neurodegenerative diseases, anxiety, and depression. Coffee has an interesting nutrient profile and contains diverse bioactive compounds that influence metabolism. Coffee has a potential impact on cardiovascular disease risk, with mechanisms that highlight potential benefits and some concerns. There may be an impact on blood pressure and blood lipid, but there are important nuances to

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49:26

#520: How Exercise Impacts Appetite, Food Intake and...

Sigma Nutrition Radio ·

2024/04/30

Links: Go to episode page Subscribe to Premium Join the Sigma email list Go to our recommended resources About This Episode: Have you ever wondered how exercise affects our appetite and energy intake? While we know that single bouts of exercise can create a short-term energy deficit, do they also influence our hunger levels? And what about long-term exercise training? Could it modify our appetite in ways that help us better control our weight? Recent research suggests that exercise may indeed play

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