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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

01:29:38

#541: Lean Mass Hyper Responders & the Lipid Energy...

Sigma Nutrition Radio ·

2024/11/05

When discussing cardiovascular health, few topics stir as much debate as cholesterol, particularly in relation to low-carb and ketogenic diets. Recently, there’s been significant attention given to a proposed model that suggests high LDL cholesterol may not pose the same cardiovascular risk in certain individuals, specifically those labeled as “lean mass hyper-responders.” This raises important questions: Is it possible that high cholesterol might not be dangerous for everyone? Or are we witnessing

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21:04

Fasting for Health: What Do We Know? (SNP34)

Sigma Nutrition Radio ·

2024/10/29

Fasting has gained immense popularity as a dietary approach, but what does the scientific evidence say about its health benefits? Studies have explored how fasting might influence metabolic markers, energy expenditure, and even aging. However, while fasting shows promise in some animal models, translating these effects to humans is less clear. A key part of the debate centers on whether fasting offers unique health advantages or whether its benefits stem primarily from reduced calorie intake

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01:01:14

#540: How Can We Improve Body Image and Self-Esteem...

Sigma Nutrition Radio ·

2024/10/22

Body image and self-worth are deeply intertwined concepts that influence how we see ourselves and interact with the world. Many people believe that changing their physique is the key to improving their body image, but is it really that simple? This connection between appearance and self-esteem raises important questions about how we define confidence and whether our sense of worth should be tied to how we look. Our relationship with food plays a crucial role in how we view ourselves. While some see

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01:32:54

#539: How Does Carbohydrate Availability Impact...

Sigma Nutrition Radio ·

2024/10/15

Some suggest that, since individual lifts or short-duration efforts don’t rely heavily on glycogen, carb intake might not be critical for strength athletes. If glycogen depletion isn’t a pressing issue, could athletes thrive on lower-carb diets without sacrificing performance? Or could there be overlooked benefits to having greater carbohydrate availablily in those sessions? In strength sports and resistance training, do carbohydrates play an important role or not? Are carbohydrates really

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55:03

#538: Can Fish Oil Supplementation Increase Risk of...

Sigma Nutrition Radio ·

2024/10/08

Omega-3 fatty acids are often viewed as beneficial or, at worst, neutral supplements when it comes to supporting cardiovascular health, lowering triglycerides, and offering anti-inflammatory effects. Much of the focus in recent years has centered on understanding how significant these benefits are, particularly for heart health, with many studies highlighting the potential for omega-3s to play a positive role in reducing cardiovascular risk. However, an emerging concern has complicated the

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01:04:07

#537: Appetite Regulation, Metabolic Compensation and...

Sigma Nutrition Radio ·

2024/10/01

This is an “ask me anything” (AMA) episode with Dr. Stephan Guyenet, an expert in obesity neuroscience and eating behavior. This episode was originally published on Sigma Nutrition Premium. If you’re interested in subscribing to Sigma Nutrition Premium, then check all the details here. Questions Answered: [04.27] If we surgically remove adipose tissue, do leptin levels suddenly drop? How would this impact hunger over time? [06.56] How does chronic energy restriction (or following a crash diet)

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20:50

Caffeine Metabolism and Individual Variability

Sigma Nutrition Radio ·

2024/09/24

Questions Answered in This Episode [02:28] Caffeine metabolism and individual variation. [14:47] High-sodium electrolyte supplements & recreational trainees. [32:55] Is a “too low” BMI a problem? [41:38] Are claims about vegan diets being nutritionally insufficient overblown? [51:33] Familial hypercholesterolemia & further lipid-lowering [58:05] Menopause, resistenace training and progressive overload [01:11:56] Does body weight matter if someone has healthy behaviours? This episode is one of

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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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