Sigma Nutrition Radio

This episode centers on the critical gap in nutrition education within medical training and efforts to bridge it. Guest Akash Patel, a medical student who led a pilot nutrition curriculum, discusses why doctors receive little formal training in nutrition despite poor diet being a major driver of disease. With diet-related conditions (obesity, diabetes, cardiovascular disease, etc.) contributing heavily to morbidity and healthcare costs, the conversation highlights a pivotal push to better equip physicians in nutritional knowledge and counseling. Patel's work comes at a turning point: there are now calls for standardized nutrition competencies in medical education (e.g., a recent JAMA consensus) and a growing recognition that improving doctors' nutrition literacy could enhance patient care and public trust. But at the same time, medical programs already have a huge workload and little space is available for appropriate training. Others state that nutrition shouldn't fall within the remit of doctors. So how do we reconcile all this? While this episode focuses on the United States context, the concepts apply to other countries, as it outlines both the challenges and the emerging solutions for closing the nutrition training gap in medicine. Timestamps [03:21] Akash Patel's background and interests [05:22] Current state of nutrition education in medical schools [07:55] Akash's pilot program and initial findings [13:37] Challenges and considerations for curriculum integration [15:11] Effective curriculum design for nutrition education [23:38] Debating the role of nutrition education in medical training [29:00] Practical scenarios and the role of doctors [33:58] Advice for implementing nutrition education initiatives [38:15] Future directions in nutrition and medicine [43:07] Key ideas segment Links & Resources Go to episode page (with studies listed & linked) Join the Sigma email newsletter for free Subscribe to Sigma Nutrition Premium Enroll in the next cohort of our Applied Nutrition Literacy course Instagram: @withakashpatel @dannylennon_sigma @sigmanutrition

Never before has there been greater access to information about nutrition and health. But never before has there been such a low barrier to being seen as an "expert". There are large numbers of people getting information from, and basing their health decisions on, people who don't have direct expertise in the field in which they are talking about. Moreover, some promote the lack of domain expertise as a feature, not a bug. They claim that those that were conventionally seen as domain experts are either brainwashed, lazy in their thinking, or outright corrupt. And the solution is instead to look to those with a fresh perspective that can illuminate us on the "truth". In this episode, Alan and Danny discuss this "death of domain expertise", how it plays out online, and its ramifications for people's ability to get good information. Note: This episode was originally published as an exclusive episode for Sigma Nutrition Premium subscribers. If you wish to get more Premium-only episode or read study notes to our episodes, you can subscribe to Sigma Nutrition Premium . Timestamps [03:21] The manufactured collapse of expertise [09:58] Understanding domain specific expertise [15:10] Cross domain expertise and its limits [33:07] The illusion of learning from popular podcasts [38:26] The problem with self-proclaimed experts [46:11] The challenge of identifying true expertise [50:39] The impact of institutional distrust [56:30] Navigating the information landscape Links Go to episode page Join the Sigma email newsletter for free Subscribe to Sigma Nutrition Premium Alan Flanagan's Alinea Nutrition Education Hub Enroll in the next cohort of our Applied Nutrition Literacy course Mentioned books & studies: Tom Nichols – The Death of Expertise Jonathan Haidt – The Righteous Mind Ionnidis, 2018 – The Challenge of Reforming Nutritional Epidemiologic Research

This is a Premium-exclusive episode of the podcast. To listen to the full episode you need to be subscribed to Sigma Nutrition Premium . Each year, the conversations on Sigma Nutrition Radio aim to examine the ideas that shape how we understand nutrition, health, and human behavior. This episode brings together the key insights from those discussions, revisiting the most important themes, emerging evidence, and shifts in understanding from the past year. Across topics such as dietary guidelines, ultra-processed foods, sleep, metabolism, environmental exposures, and the psychology of eating, this review distills what the science actually shows and what remains uncertain. Whether you have followed throughout the year or are tuning in for the first time, this episode provides a concise synthesis of what truly mattered and what these ideas imply for how we interpret nutrition science moving forward. Timestamps [02:23] Christopher Gardner, PhD – How dietary guidelines are shaped, misused, and what the evidence really supports. [13:10] Marie-Pierre St-Onge, PhD – The bidirectional relationship between sleep quality, circadian timing, and diet. [20:03] Duane Mellor, PhD – Rethinking ultra-processed foods: mechanisms, misconceptions, and policy realism. [29:26] Samuel Dicken, PhD – The UPDATE trial and what nutrient-matched processing tells us about satiety and intake. [35:37] Ian Mudway, PhD – Microplastics, pollution, and why evidence must outrun public fear. [43:46] Martin Caraher, PhD – The financialization of food systems and its impact on inequality and diet quality. Related Resources Go to the episode page Join the Sigma email newsletter for free Subscribe to Sigma Nutrition Premium Enroll in the next cohort of our Applied Nutrition Literacy course

We take a look at critical thinking in science and healthcare, examining how we often fall prey to cognitive biases, emotional reasoning, and flawed thinking. Drawing from six different experts in their respective fields, the episode explores why we sometimes believe we are being rational when in fact our conclusions aren't truly evidence-based. The discussion spans what genuine evidence-based practice means, how domain expertise matters, and how factors like identity, beliefs, and emotions can derail objective reasoning. Timestamps [02:56] Dr. David Nunan on evidence-based medicine [15:30] Dr. John Kiely on translating research into practice [26:10] Dr. Gil Carvallo on emotion and decision making [30:10] Dr. David Robert Grimes on webs of belief [37:18] Dr. Matthew Facciani identity and belief formation [42:31] Dr. Alan Flanagan on domain-specific expertise in nutrition science Related Resources Go to episode page Join the Sigma email newsletter for free Subscribe to Sigma Nutrition Premium Enroll in the next cohort of our Applied Nutrition Literacy course Alan Flanagan's Alinea Nutrition Education Hub

How should we think about diets that claim to optimise both human and planetary health? Can a single "reference diet" really balance the complex trade-offs between nutrition adequacy, chronic disease prevention, and environmental sustainability? These questions have gained renewed attention with the release of the 2025 update to the EAT-Lancet Planetary Health Diet. The original 2019 report proposed a mostly plant-based dietary pattern designed to improve population health while staying within planetary boundaries. But since then, new data have emerged—on nutrient requirements, disease risk, and environmental modelling—that complicate many of the original assumptions. What does the updated evidence actually say about the health impacts of eating in line with this framework? How have the environmental projections changed? And what do these evolving targets mean for individuals, policymakers, and researchers trying to translate broad sustainability goals into practical dietary guidance? These are some of the questions explored in this episode of Sigma Nutrition, which examines the 2025 EAT-Lancet update, its scientific foundations, and what it reveals about the intersection of nutrition, health, and planetary sustainability. Timestamps [01:46] Focus on the 2025 EAT-Lancet report [02:27] Overview of the Planetary Health Diet [03:13] Comparing 2019 and 2025 reports [03:40] Dietary recommendations and nutrient targets [04:14] Health and environmental impacts [09:12] Scoring methods and dietary patterns [27:00] Mortality and chronic disease outcomes [40:01] Type 2 diabetes [44:13] Neuroimaging and cognitive outcomes [49:48] Conclusions and practical implications [58:55] Key ideas segment ( Premium-only ) Links & Resources Go to episode page (with links to studies) Join the Sigma email newsletter for free Subscribe to Sigma Nutrition Premium Alan Flanagan's Alinea Nutrition Education Hub Enroll in the next cohort of our Applied Nutrition Literacy course Report: EAT-Lancet

Ultra-processed foods have become central to the way we eat and to many of the challenges we face in public health nutrition. They dominate supermarket shelves, shape population diets, and often appear as the prime suspect in rising obesity and metabolic disease rates. But beyond the label itself, what exactly makes these foods problematic? Is it their nutrient composition, their texture and palatability, the rate at which we consume them, or the broader environments that make them so accessible and appealing? The debate around ultra-processed foods sits at the intersection of metabolic science, behaviour, and policy. It raises uncomfortable questions about how food systems evolved to prioritise convenience and profit, and what it might take to meaningfully change that trajectory. In this episode, Dr. Kevin Hall joins the podcast to examine the evidence from controlled feeding studies and population research, exploring what we really know about ultra-processed foods, overeating, and how we might begin to fix the food environment. Timestamps [04:24] Dr. Hall's background and career [06:47] Ultra processed foods and health [15:10] Mechanisms behind ultra processed foods [27:00] Healthy ultra processed foods: a possibility? [30:43] Minimizing ultra processed foods in different cultures [33:03] Policy and regulation for better food quality [44:26] The importance of pilot studies in policy implementation [49:10] Future of food and sustainable diets [51:50] Key ideas segment (Premium-only) Links & Resources Go to episode page (with links to studies) Join the Sigma email newsletter for free Subscribe to Sigma Nutrition Premium Enroll in the next cohort of our Applied Nutrition Literacy course X: @KevinH_PhD @NutritionDanny Book: Food Intelligence: The Science of How Food Both Nourishes and Harms Us Previous episodes with Dr. Hall: #429, 376, 165, 88

This is a Premium-exclusive episode of the podcast. To listen to the full episode you need to be subscribed to Sigma Nutrition Premium . What exactly are "antioxidants," and why do they get so much hype? We often hear that blueberries, dark chocolate, and red wine are healthy because they're packed with antioxidants – but is the story really as simple as "more antioxidants = better health"? In this episode, Danny explores the true role of antioxidants in the body, challenging simplistic narratives. Are antioxidants magic molecules that single-handedly prevent aging and disease? Or is the reality more nuanced, with context and balance being key? We delve into these intriguing questions to clarify what antioxidants are, how they work, and what the current consensus tells us about using them for health. Antioxidants are frequently credited as the reason why colorful fruits and vegetables are beneficial. Yet, as past Sigma episodes on polyphenols have noted, the benefits of those plant foods aren't primarily due to direct antioxidant effects. Here we untangle common misconceptions (e.g., "antioxidants = health, always"), distinguish between different types of antioxidants, and explain why simply taking high-dose antioxidant supplements isn't a guarantee of protection – and in some cases might even backfire. By the end, health professionals and science-savvy listeners will understand the diverse roles of antioxidants, the importance of balance, and how to apply this knowledge in practice. Timestamps [01:27] Understanding antioxidants [04:19] The role of free radicals [08:43] Endogenous antioxidant systems [09:58] Dietary antioxidants [16:03] Polyphenols and their impact [24:28] Health benefits of polyphenols [27:39] Antioxidants in cognitive function [36:47] Practical takeaways on antioxidants Links & Resources: Subscribe to Sigma Nutrition Premium Go to the episode page Join the Sigma email newsletter for free Become a member of Alan Flanagan's Alinea Nutrition Education Hub Enroll in the next cohort of our Applied Nutrition Literacy course See all our other Recommended Resources Instagram: @sigmanutrition X: @NutritionDanny

GLP-1 receptor agonists have emerged as a groundbreaking tool in obesity treatment. In this episode, Dr. Spencer Nadolsky (an obesity specialist) explains how these medications are now yielding unprecedented weight loss outcomes in people with obesity. The discussion centers on GLP-1 agonist drugs like semaglutide and tirzepatide: how they work, how much weight loss they can produce, and why they represent a paradigm shift in obesity management. Importantly, the conversation addresses practical aspects of using these drugs, including managing their side effects and optimizing patients' diet and lifestyle while on therapy. This topic is of great significance to nutrition science, clinical practice, and public health. Obesity is a chronic, relapsing condition that has proven difficult to treat with lifestyle changes alone. The advent of GLP-1 agonists offers new hope by inducing weight loss levels previously seen only with surgical interventions. Understanding these medications is crucial for healthcare professionals: it enables evidence-based prescribing, proper patient counseling on diet and side effects, and integration of medication with lifestyle interventions. Discussing safety and long-term use is vital, as millions more patients might use these drugs in coming years. From a public health perspective, GLP-1 agonists prompt debates about access and cost, given their high price and life-changing potential. Timestamps [03:25] Conversation with Dr. Spencer Nadolsky begins [05:24] Mechanism and types of GLP-1 medications [07:55] Efficacy and weight loss results [16:53] Common side effects and management [22:57] Muscle loss concerns and clinical insights [28:09] Addressing nutritional concerns with GLP-1 medications [29:38] Exploring potential benefits beyond weight loss [33:48] Marketing and misconceptions around GLP-1 [36:59] Public health and accessibility issues [43:25] Future research [46:16] Key ideas segment (Premium-only) Related Resources Go to episode page Join the Sigma email newsletter for free Subscribe to Sigma Nutrition Premium Enroll in the next cohort of our Applied Nutrition Literacy course Vineyard – Dr. Nadolsky's Virtual Clinic (US) Instagram: @drnadolsky @sigmanutrition Related episodes: 460: Dr. Priya Sumithran – Body Fat Regulation, Pros & Cons of Weight Loss Interventions, and GLP-1 Receptor Agonists 324: Fatima Cody Stanford, MD – Obesity Treatment & Weight Bias 395: Prof. Carel Le Roux – Current Thinking in Obesity Treatment

Public nutrition policy plays a critical role in shaping population health through laws, guidelines, and programs that influence what people eat. In this episode, Emily Callahan, an expert in nutrition policy, talks about why public nutrition policies often fall short and what "success" looks like. They discuss how evidence-based nutrition interventions can stall due to political or practical barriers, and explore examples ranging from federal food assistance programs to sodium reduction initiatives. Crucially, they address how to evaluate if a policy has worked and highlight emerging strategies (like integrating "food as medicine" into healthcare) that offer hope for better outcomes. This conversation is highly relevant for researchers, clinicians, and nutrition professionals, as it underscores the importance of policy in addressing nutrition challenges at the population level and examines how to design effective, data-driven policies for public health impact. Timestamps [05:09] Understanding public health nutrition policy [08:44] Examples of public nutrition policies [21:27] Challenges in implementing nutrition policies [31:24] Evaluating the success of nutrition policies [34:58] Sustainability and political viability of health policies [38:07] Food Is Medicine: a promising policy target [44:50] Medically tailored meals: evidence and implementation [48:55] The MAHA commission report and its implications [56:42] Future directions in nutrition policy [01:04:49] Key ideas segment (premium-only) Related Resources Join the Sigma email newsletter for free Subscribe to Sigma Nutrition Premium Go to episode page Enroll in the next cohort of our Applied Nutrition Literacy course JAMA Commentary: The MAHA Commission Report and Diet-Related Diseases in Youth – Mozaffarian, Callahan & Frist, 2025 Mozafarrian et al., 2024 – "Food Is Medicine" Strategies for Nutrition Security and Cardiometabolic Health Equity: JACC State-of-the-Art Review Tufts' Food Is Medicine Institute

Sodium bicarbonate is one of the most consistently supported ergogenic aids in sports nutrition research, yet its underlying mechanisms and real-world applications remain widely misunderstood. More recent developments have focused on how to optimise both the timing and formulation of supplementation. The "individualised ingestion timing" approach has emerged as a practical strategy, recognising that the time-to-peak blood bicarbonate concentration varies considerably between individuals. Similarly, novel formulations are being explored to address issues with gastrointestinal distress and practicality of dosing. These include topical approaches such as sodium bicarbonate lotion, and commercial products like Maurten's "Bicarb System." In this episode, Prof. Lewis Gough joins to discuss the latest evidence on sodium bicarbonate and performance, its mechanisms, novel delivery systems, and the key directions for future research. Dr. Lewis Gough is a Professor of Nutrition and Physiology at Birmingham City University. He is globally recognized for his research on sodium bicarbonate supplementation in sport, and his work spans applied sport and exercise nutrition, exercise metabolism, acid–base balance, and fatigue. Timestamps [03:12] Professor Gough's academic journey [06:29] Mechanisms of sodium bicarbonate and historical perspective on lactate [11:21] Sodium bicarbonate's role in performance [22:45] Individual responses to sodium bicarbonate [26:53] Timing strategies for sodium bicarbonate [32:38] Individualized approach to sodium bicarbonate timing [36:47] Traditional vs. novel delivery methods [44:27] Practical recommendations for athletes [51:18] Future research directions [01:02:08] Key Ideas segment Resources Go to episode page (w/ links to relevant studies) Subscribe to Sigma Nutrition Premium Join the Sigma email newsletter for free Enroll in the next cohort of our Applied Nutrition Literacy course See all of Sigma's "Recommended Resources"

In this episode, we explore the concept of chronotype, which reflects an individual's biological circadian timing and how it manifests in preferred sleep–wake patterns. Understanding chronotype is important because it differs from simple diurnal preference, which may be shaped by lifestyle or psychological factors rather than biology. We examine how chronotype is measured, from gold-standard laboratory methods to validated questionnaires used in field studies. The discussion also highlights the importance of accounting for sleep debt when estimating true biological timing. Finally, we consider the limitations of consumer devices and the practical implications of assessing chronotype in real-world settings. Timestamps [02:02] Understanding chronotypes [06:26] Measuring chronotypes [15:12] Genetic and environmental influences on chronotypes [28:34] Health implications of chronotypes [52:21] Practical applications Related Resources Join the Sigma email newsletter for free Subscribe to Sigma Nutrition Premium Become a member of Alan Flanagan's Alinea Nutrition Education Hub Enroll in the next cohort of our Applied Nutrition Literacy course Related previous episodes: 495, 470, 469

Creatine is best known as a sports supplement for enhancing muscle strength and high-intensity performance. But could it also improve brain health and cognitive function? Or are such claims overhyped? If creatine can support brain health, it could have implications for aging, neurodegenerative diseases, concussion recovery, and mental fatigue. In this podcast episode, Professor Eric Rawson discusses what current science says about creatine's effects on the brain, including memory, executive function, and protection against neurological stress. Professor Rawson provides context on how creatine works in the body, why the brain might benefit, and what evidence exists so far. Eric Rawson, PhD is Professor and Chair in the Department of Health, Nutrition & Exercise Science at Messiah University. For over twenty years, his research has centered on the interplay between nutrition and skeletal muscle, notably investigating how creatine supplementation affects both muscle and brain function. Timestamps [03:14] Understanding creatine: biochemistry and history [07:55] Creatine supplementation and muscle performance [09:35] Creatine and brain health: emerging research [14:03] Measuring brain creatine: challenges and techniques [19:58] Cognitive benefits of creatine supplementation [26:23] Evaluating the evidence: caution and promise [30:45] Mega dosing and brain health protocols [32:04] Creatine for brain health: context matters [38:54] Creatine for brain injury and aging [51:25] Key ideas segment (Premium-only) Related Resources Join the Sigma email newsletter for free Subscribe to Sigma Nutrition Premium Enroll in the next cohort of our Applied Nutrition Literacy course Links to related studies (see Related Resources section)

Energy expenditure is one of the most fundamental yet often misunderstood aspects of human physiology. A central question is whether there is a ceiling to how many calories we can burn, and what happens when activity levels approach that limit. Grasping these dynamics is essential for health professionals and researchers, as energy balance directly influences body weight regulation, metabolic health, and athletic performance. Emerging research shows that our bodies regulate calorie burn not in a fixed manner, but through adaptation and compensation, revealing that the "calories in vs. calories out" model is far more dynamic than it may first appear. In this episode, we revisit key insights from experts such as Dr. Herman Pontzer, Dr. Brent Ruby, Dr. Mark Hopkins, Dr. Eric Trexler, and Dr. Chris Melby. These perspectives cover how the body adapts to different levels of physical activity, the metabolic adjustments during weight loss (often called adaptive thermogenesis), and the concept of energy flux in weight maintenance. Note: This episode is one of our Premium-exclusive episodes. To listen to the full episode, you'll need to be a Premium subscriber and access the episode on the private Premium feed. Otherwise, you can hear a preview of the episode on the public feed of the podcast. Timestamps [03:36] Contrained model of energy expendiure [12:33] What is the ceiling of human energy expenditure? [13:05] Reconciling energy intake and expenditure [13:32] Variability in metabolic rates [15:16] Adaptive thermogenesis and weight loss [18:37] Metabolic adaptation explained [31:51] Energy flux and weight maintenance Resources Subscribe to Premium Go to sigmanutrition.com Article: The "Calories In, Calories Out" Confusion: A Comprehensive Guide to Understanding Energy Balance Included episodes: 208 – Herman Pontzer, PhD | Constrained Energy Expenditure Model & Evolutionary Biology of Energy Balance 124 – Brent Ruby, PhD | The Human Ceiling of Energy Expenditure 299 – Mark Hopkins, PhD | Compensatory Eating & Activity Energy Expenditure 377 – Herman Pontzer, PhD | Metabolism, Mitochondria & Measuring Energy Expenditure 484 – Eric Trexler, PhD | Is Metabolic Adaptation an Illusion? 318 – Chris Melby, DrPH | Impact of Energy Flux on Weight Management

Recently a new trial was published in Nature Medicine comparing the effect of ultra-processed versus minimally processed diets. Specifically, the UPDATE trial compared these two diets in the context of a healthy dietary pattern (in line with the UK's EatWell Guide). This eight-week randomized, crossover trial generated a lot of discussion and was largely seen as being a really useful addition to the evidence base, and providing answers to some previously unexamined questions. In this episode the study's lead author, Dr. Samuel Dicken, explains the background context for the UPDATE trial, provides an insight into its execution, and puts some of the results in context. There is also a discussion about the current state of evidence more broadly and the leading hypotheses around the mechanisms that drive the observations seen with consuming ultra-processed foods. This episode is particularly noteworthy because it provides fresh evidence on an important question: does following dietary guidelines with minimally processed foods confer extra benefits over following the same guidelines with ultra-processed foods? Timestamps [02:48] Interview with Dr. Samuel Dicken [03:08] Background and research interests of Dr. Samuel Dicken [04:31] Details of the update trial [09:48] Trial design and methodology [15:45] Results and findings of the update trial [18:46] Secondary outcomes and craving control [25:43] Hypotheses and mechanisms behind UPF effects [40:28] Policy implications and future research directions Related Resources Subscribe to Sigma Nutrition Premium Go to episode page Join the Sigma email newsletter for free Enroll in the next cohort of our Applied Nutrition Literacy course Study: Dicken et al., 2025 – Ultraprocessed or minimally processed diets following healthy dietary guidelines on weight and cardiometabolic health: a randomized, crossover trial LinkedIn: Samuel Dicken X: @SamuelDickenUK

In this episode, Dr. Matthew Facciani explores how social psychology influences health beliefs and the spread of misinformation. The conversation delves into why people adopt certain nutrition or health beliefs so strongly, how identity and group membership shape our interpretation of evidence, and what makes us susceptible to false or misleading health claims. Dr. Facciani's interdisciplinary background (spanning neuroscience, psychology, and sociology) allows him to offer a unique evidence-informed perspective on these issues. The episode centers on understanding the social forces behind health-related attitudes and how we might improve communication and critical thinking in the face of rampant misinformation. This topic is highly relevant for health professionals and researchers because misinformation about nutrition, health, and medicine can lead to poor decisions, vaccine hesitancy, or harmful fad diets. By understanding the psychological drivers that cause people to cling to unscientific beliefs, practitioners can better address patients' concerns and correct false claims. Matthew Facciani is a postdoctoral researcher at The University of Notre Dame in the Computer Science and Engineering Department. He is an interdisciplinary social scientist with a background in neuroscience and psychology and holds a PhD in sociology. His research focuses on media literacy, misinformation, social networks, political polarization, identities, and artificial intelligence. Timestamps [01:41] Interview start [06:57] The role of identities in belief formation [16:01] Health attitudes and political identities [25:28] Improving dialogue and addressing misinformation [31:59] Does fact-checking work? [35:41] Media literacy and pre-bunking [44:03] Optimism and pessimism for the future [52:28] Key ideas segment (premium-only) Related Resources Go to episode page Join the Sigma email newsletter for free Subscribe to Sigma Nutrition Premium Enroll in the next cohort of our Applied Nutrition Literacy course Matthew's book: 'Misguided' Matthew's academic publications Recommended episode: #365: David Robert Grimes, PhD – Conspiracy Theories & Bad Information: Why Are We Susceptible?

Dairy is often treated as a single food group, yet milk, yogurt, cheese, and butter can have very different effects on health. Some evidence links yogurt to favourable outcomes, while butter is known to raise LDL cholesterol. And then there's the paradox of cheese: high in saturated fat, but not consistently associated with higher heart disease risk. These complexities raise the question of whether the "dairy matrix" (the combination of nutrients and food structure) explains why not all dairy acts the same. In this episode, Prof. Jean-Philippe Drouin-Chartier, a nutrition researcher and registered dietitian, is on the show to examine what recent trials and large population studies tell us about dairy foods and cardiometabolic health. The discussion covers blood lipids, blood pressure, glucose metabolism, and how guidelines should interpret this evolving evidence. Timestamps [02:18] Interview start [09:38] Dairy consumption and type 2 diabetes [16:06] Dairy and cardiovascular disease [21:42] Dairy, blood pressure, and hypertension [25:56] Dietary guidelines and dairy [43:30] Key ideas segment (Premium-only) Related Resources Subscribe to Sigma Nutrition Premium Join the Sigma email newsletter for free Website: sigmanutrition.com Enroll in the next cohort of our Applied Nutrition Literacy course Referenced studies linked here

They're in our oceans, our air, our food, and now even in our bodies. Microplastics, once a distant environmental issue, have become a topic of urgent relevance in medicine, public health, and nutrition. The idea that tiny plastic particles are circulating through the food chain and accumulating in human tissues has sparked headlines, speculation, and concern. But how much of this fear is grounded in solid science? And how much is still unknown? As the research into microplastics rapidly grows, so too does the confusion. Claims range from the plausible to the alarmist, yet the real picture is far more complex. What does current evidence actually tell us about the health implications of microplastic exposure? How do we weigh these emerging signals against the backdrop of other environmental threats we understand much better? And how should scientifically-minded practitioners think about this issue, especially when patients begin asking questions? This is a conversation that calls for clarity, nuance, and a rigorous look at what we know versus what remains speculative. In this episode, Professor Ian Mudway, an environmental toxicologist, discusses the current scientific understanding of microplastics and human health. Timestamps [03:31] The public's fascination with microplastics [08:35] Defining microplastics and nanoplastics [11:35] Environmental presence of microplastics [14:54] Human exposure to microplastics [18:23] Challenges in measuring microplastics [21:38] Public perception vs. scientific reality [27:08] Challenges in microplastic research [29:53] Environmental impact and human health [33:08] Complexities of plastic additives [40:34] Future directions in microplastic research [48:09] Key ideas segment (Premium-only) Resources Subscribe to Sigma Nutrition Premium Join the Sigma email newsletter for free Enroll in the next cohort of our Applied Nutrition Literacy course Gresham College YouTube lectures Go to sigmanutrition.com

In this episode, performance nutritionist Daniel Davey discusses how his approach to elite sports nutrition has evolved over his career. Davey reflects on his decade working with top Irish teams (Dublin GAA/football and Leinster Rugby) and how stepping away from those environments led him to rethink the role of a nutrition practitioner. The central theme is a shift from a traditional prescriptive model, where the expert provides meal plans and quick solutions, to a philosophy centered on athlete empowerment, education, and long-term habit development. Davey emphasizes that true high performance is achieved not by spoon-feeding athletes every nutrient, but by cultivating their independence, adaptability, and ownership of the process. This episode delves into practical strategies for fostering that ownership, such as encouraging self-reflection, building a supportive "nutrition culture," and focusing on sustainable habits over short-term fixes. This discussion is highly relevant to nutrition science and clinical practice because it addresses the often-overlooked behavioral and cultural aspects of dietary change. Health professionals will recognize parallels to coaching clients in any setting: the importance of engaging individuals in their own nutrition planning, the value of reflective practice, and the balance between providing support and encouraging autonomy. Timestamps [02:38] Interview start [07:29] Empowering athletes [12:36] Challenges and reflections [16:53] Practical applications and philosophy [23:33] Building sustainable habits [28:00] Empowering decision-making through clarity [30:03] The importance of consistency and planning [31:47] Leadership and team dynamics [34:38] Personal growth and overcoming challenges [40:27] The concept of non-negotiables [52:31] Key ideas segment Resources Join the Sigma email newsletter for free Subscribe to Sigma Nutrition Premium Enroll in the next cohort of our Applied Nutrition Literacy course See Sigma's Recommended Resources Daniel Davey's previous appearences on the podcast: go to episodes 306 and 194

Nutrition science plays a pivotal role in shaping public health advice, but the influence of industry funding on research has become a pressing concern. In this episode we want to examine whether we can trust nutrition studies funded by food and beverage companies, and how you can discern study credibility. The discussion is highly relevant in today's landscape, where conflicts of interest and bias in research are under scrutiny amidst debates on sugar, processed foods, and diet recommendations. By exploring how industry sponsorship might skew results or interpretations, this episode speaks to broader issues of scientific trustworthiness and evidence-based policy in nutrition and public health. In this episode, we take a look at some recent publications that showed how study results and reporting differed significantly depending on if industry had funded the study or not. We delve into how this happens. As most often it is not a case of data fabrication or corruption, but rather how bias leads to studies being designed and reported differently. We walk through some examples, as well as highlighting some industry-funded studies that didn't provide a "pro-industry" result and conclusion. The hope is that the episode allows you to understand why this is a problem, how to spot it, and how to know if you can trust the results of an industry-funded study. Timestamps [00:36] Alan's upcoming study [04:47] Discussion on industry funding in nutrition research [15:06] Case study: industry influence on red meat research [30:43] Case study: artificial sweeteners and industry influence [36:37] Case study: sugar industry's role in research [38:06] Critical appraisal of industry-funded studies [51:58] Case study: when industry-funded study results can be trusted [01:01:51] Guidelines for assessing research quality [01:07:14] Key ideas segment (premium-only) Related Resources Join the Sigma email newsletter for free Subscribe to Sigma Nutrition Premium Join Alan's Alinea Nutrition Research Hub Enroll in the next cohort of our Applied Nutrition Literacy course Recommended episode: #472: Compared To What? – Understanding Food Substitution Analysis & Adjustment Models Studies mentioned: López-Moreno et al., Am J Clin Nutr. 2025 Jun;121(6):1246-1257 Tobias, 2025 – You are what you don't eat Mandrioli D, Kearns CE, Bero LA (2016) PLOS ONE 15(3): e0230469 Schillinger et al., Ann Intern Med. 2016 Nov 1;165(12):895–897 Schmidt et al., 2021 – The impact of diets rich in low-fat or\ full-fat dairy on glucose tolerance and its determinants: a randomized controlled trial Schmidt et al., 2021 – Impact of low-fat and full-fat dairy foods on fasting lipid profile and blood pressure: exploratory endpoints of a randomized controlled trial

In recent years "Zone 2 training" has gained immense popularity in fitness and health circles, often being proclaimed the "best" cardiovascular training for metabolic health. Zone 2 training is sustained, low-intensity exercise below the lactate threshold that is commonly employed by many elite level endurance athletes, with a variety of proposed performance benefits. This led to interest from health-conscious folks about its ability to improve markers like VO2 max and mitochondrial function, which are associated with better health outcomes and longevity. Prof. Brendon Gurd, an exercise physiologist at Queen's University, is the co-author of a recent review published in Sports Medicine that examined some of the claims made around zone 2 training and health in the general population. This episode looks at whether the evidence truly supports Zone 2 as a uniquely effective training zone or if this hype has outpaced the research. These insights help professionals and individuals make evidence-based recommendations and avoid unintended negative consequences of following certain ideas. About The Guest Dr. Brendon Gurd is a Professor in the School of Kinesiology and Health Studies at Queen's University, where his research focuses on exercise physiology and skeletal muscle adaptation. His work explores how different intensities and types of exercise influence mitochondrial content and function in muscle tissue, with the goal of understanding how to optimize health and performance through training. Timestamps [03:23] Discussion with Professor Brendan Gurd [05:56] Zone two training: Mechanisms and misconceptions [10:56] Practical applications and recommendations [22:16] Research gaps and future directions [35:47] Key ideas segment (Sigma Nutrition Premium) Links to Resources Subscribe to Sigma Nutrition Premium Join the Sigma email newsletter for free Enroll in the next cohort of our Applied Nutrition Literacy course List of Sigma's Recommended Resources Review paper: Storoschuk et al., 2025 – Much Ado About Zone 2: A Narrative Review Assessing the Efficacy of Zone 2 Training for Improving Mitochondrial Capacity and Cardiorespiratory Fitness in the General Population Lecture Slides: Prof. Brendon Gurd – Is Zone 2 the optimal intensity for inducing mitochondrial adaptation?

Fructose has often been labeled a uniquely damaging nutrient, blamed for obesity, diabetes, and other metabolic diseases. But does fructose truly have unique harmful effects or are the risks associated with it related to context and quantity? The episode explores how fructose is metabolized in the body, why it gained a reputation for being problematic, and what the scientific evidence says about fructose in our diets. You will gain insight into why fructose was singled out in the past (e.g., its unique pathway in the liver and lack of insulin response), and how newer studies put those concerns into context. It covers important nuances for practitioners and health-conscious individuals, especially given public confusion and fear around fructose (even in fruit). Guest Information Dr. Scott Harding, Ph.D., is an Associate Professor of Nutritional Biochemistry in the Department of Biochemistry at Memorial University of Newfoundland. His research explores the complex interactions between diet, metabolism, and chronic disease, with a particular emphasis on the metabolic effects of dietary sugars (especially fructose), the role of fats and phytosterols in lipid metabolism, and how public health policies like sugar taxation influence population health outcomes. Timestamps [02:58] Dr. Harding's academic background [08:45] Fructose metabolism in detail [12:51] Fructose in diet and public health [23:07] Current research [29:53] Identifying biomarkers for fructose overconsumption [31:12] Fructose impact on health [40:58] The food matrix [45:10] Personalized nutrition and future research directions [54:06] Key ideas segment (premium-only) Related Resources Subscribe to Sigma Nutrition Premium Join the Sigma email newsletter for free Enroll in the next cohort of our Applied Nutrition Literacy course Related podcast episodes: #476, #468, #155 See Sigma's "Recommended Resources"

Vitamin A is often one of the less-discussed micronutrients in relation to bone health, taking a back seat to nutrients like calcium and vitamin D. Yet this fat-soluble vitamin plays a fundamental role in skeletal development, remodeling, and mineral homeostasis. It influences gene expression in both osteoblasts and osteoclasts, and contributes to the regulation of bone turnover throughout the lifespan. But what makes vitamin A particularly interesting, and controversial, is that its effects on bone appear to follow a double-edged pattern. While it's essential for bone formation, several large epidemiological studies have suggested that chronically high intakes of preformed vitamin A may actually increase the risk of osteoporosis and fracture, especially when consumed as retinol from supplements or high-liver diets. And yet, the picture is not so clear-cut. This raises compelling questions: Is the concern over vitamin A and bone health justified, or is it a case of context-dependent risk? Can vitamin A, when combined with adequate levels of D and K, actually support bone strength? And are there thresholds above or below which risk increases? In this episode, we explore the human evidence on vitamin A and skeletal health, looking not only at fracture outcomes and bone mineral density data, but also at nutrient interactions, mechanistic plausibility, and the implications for supplement use in well-nourished populations. Note: This is a Premium-exclusive episode, so you will only hear a preview on this public feed. Timestamps [00:23] Vitamin A and bone health: an overview [02:50] Forms of vitamin A: retinol and carotenoids [04:16] Mechanisms of vitamin A in bone physiology [17:52] Nutrient interactions: vitamin A, D, and K [31:03] Practical takeaways and recommendations Related Resources Subscribe to Sigma Nutrition Premium Join the Sigma email newsletter for free Go to Sigma Nutrition.com Enroll in the next cohort of our Applied Nutrition Literacy course

The idea that saturated fat might be harmful to our health has sparked controversy for decades. In recent years, counter-narratives have surged: suggesting that concerns over saturated fat were overblown, that LDL cholesterol doesn't matter, or that the original diet-heart hypothesis has been debunked. These claims have become especially popular in online wellness spaces and certain dietary communities, often wrapped in compelling but misleading rhetoric. So what does the best available evidence actually say? And how should we think about saturated fat, LDL cholesterol, and cardiovascular risk in the current day? In this wide-ranging interview, originally recorded for the Chasing Clarity podcast, Alan and Danny explore the scientific consensus around saturated fat's impact on blood lipids, why LDL and apoB are central to atherosclerotic disease, and how dietary patterns can meaningfully reduce risk. Importantly, they also address some of the most persistent myths and half-truths that fuel confusion, from flawed interpretations of the Seven Countries Study to misrepresentations of newer meta-analyses. Timestamps [03:41] How do we know saturated fat impacts LDL-C? [05:28] Metabolic ward studies and key findings [11:13] The Keys equation and subsequent research [17:17] Epidemiology and long-term studies [31:48] The Seven Countries Study [44:25] Understanding the impact of saturated fat on blood lipids [47:23] Historical and research perspectives on saturated fat [50:43] Practical dietary strategies for improving blood lipids [53:48] The Portfolio Diet and other dietary interventions [58:07] The role of pharmacology in managing blood lipids [01:00:58] Addressing misconceptions and common claims [01:13:57] Key ideas segment (premium-only) Related Resources Subscribe to Sigma Nutrition Premium Join the Sigma email newsletter for free Enroll in the next cohort of our Applied Nutrition Literacy course Alan Flanagan's Alinea Nutrition Education Hub Related episodes to add to your podcast queue: 532, 525, 515, 493, 481, 439

To what extent can maternal nutrition during pregnancy influence a child's later cognitive or behavioural development? While genetic and environmental factors are known to contribute to neurodevelopmental outcomes such as ADHD and autism, growing attention is being paid to the potential role of prenatal exposures, including dietary patterns. Yet, evidence in this area remains limited, and causality is difficult to establish. One recent study aimed to explore this question by analysing how maternal diet quality during pregnancy (specifically, adherence to a Western-style dietary pattern) related to neurodevelopmental outcomes in children assessed clinically at age 10. In this episode, Dr. David Horner discusses the findings from this prospective cohort study, the use of metabolic markers to complement dietary data, and the implications for future research into modifiable prenatal risk factors. About The Guest Dr. David Horner is a researcher in maternal nutrition and cardiometabolic health, based at the University of Copenhagen, Denmark. He is also a qualified medical doctor from Queen's University of Belfast. His research is driven by a keen interest in modifiable determinants of health, aiming to better understand and improve health outcomes. Having worked as a medical doctor for 2 years in the UK, in 2017 Dr. Horner then moved to Copenhagen, where he completed a Master's in Global Health and a PhD examining the impact of maternal dietary patterns during pregnancy on child health. Timestamps [02:47] Introduction to the study [07:08] Strengths and findings of the study [21:17] Genetic factors and gene-environment interactions [25:42] Metabolomics and potential mechanisms [30:12] Interpreting the study's findings [38:03] Future research directions [42:50] Key ideas segment (Sigma Nutrition Premium) Related Resources Subscribe to Sigma Nutrition Premium Join the Sigma email newsletter for free Enroll in the next cohort of our Applied Nutrition Literacy course See Sigma's "recommended resources" list Email: [email protected] Study: Horner et al., 2025 – A western dietary pattern during pregnancy is associated with neurodevelopmental disorders in childhood and adolescence David's LinkedIn post about the study (with discussion in the comments)

For decades, dietary guidelines—and the Food Pyramid in particular—have been at the center of heated debates and considerable controversy. These guidelines have often been accused of being influenced by industry interests, oversimplifying nutritional nuance, or even directly contributing to rising obesity and metabolic disease rates. In this episode, we critically assess common claims surrounding the Food Pyramid, including whether it was truly shaped by vested industry interests, if it encouraged harmful dietary shifts toward excessive carbohydrate and sugar consumption, and whether the subsequent health outcomes seen at the population level can be fairly attributed to these guidelines. Additionally, we evaluate the role of the sugar industry in funding key studies and publications, examining the implications such conflicts of interest may have had on nutritional science. Drawing on historical context, rigorous examination of scientific evidence, and an evaluation of how nutritional recommendations have evolved, this discussion aims to clarify misunderstandings, highlight legitimate criticisms, and separate fact from persistent myths regarding dietary guidance and its implications for health. Timestamps [01:37] Common claims and narratives [03:15] Historical context of dietary guidelines [21:57] Sugar industry influence on dietary research [36:17] The mcgovern report [40:49] Misconceptions about dietary guidelines [44:28] Changes in food supply and consumption [58:15] Critiques and conflicts of interest [01:06:47] Key ideas segment (Premium-only) Links & Resources Go to episode page (with linked resources) Subscribe to Sigma Nutrition Premium Join the Sigma email newsletter for free Do you want to be skilled in reading nutrition studies? Enroll in the next cohort of our Applied Nutrition Literacy course Alan Flanagan's Alinea Nutrition Education Hub MASS Research Review - latest training and nutrition research relevant to strength trainees Examine is the best online database for looking at the evidence of diets, foods and supplements on a range of health outcomes.