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In this episode Danny and Alan discuss the debate over the impact of dietary cholesterol on LDL-C levels and heart disease risk. Are eggs & cholesterol-rich foods a problem? Let's dive into the research to find out!    Today's Topic in Focus:  [00:51]    "I Have a Question!"  [62:32]    Quack Asylum [72:55]    Random Recommendations [75:28]    Show notes: https://sigmanutrition.com/episode371

Dr. Jake Mey is a registered dietitan and a human nutrition researcher. He is a Postdoctoral Research Fellow at the Pennington Biomedical Research Center. His work focuses on diet, muscle & metabolism. Dr. Mey has a PhD in human nutrition and kinesology. Show notes: sigmanutrition.com/episode370

Professor Jason Gill is a Professor of Cardiometabolic Health in the Institute of Cardiovascular and Medical Sciences at the University of Glasgow. He leads an active multi-disciplinary research group investigating the effects of exercise and diet on the prevention and management of vascular and metabolic diseases from the molecular to the whole-body level.   He is a past Chair of the British Association of Sport and Exercise Sciences (BASES) Division of Physical Activity for Health and a member of the development groups for the Scottish Intercollegiate Guidelines Network (SIGN) guidelines for the prevention and treatment of obesity and for prevention of cardiovascular disease.   In this episode we discuss: Strength and chronic disease risk Discrepancy between self-report and objective measurements of physical activity Regression dilution bias: If you measure something poorly you diminish the apparent association with the outcome The EuroFIT randomized controlled trial The amount of exercise needed to get to a point of low absolute risk of cardiometabolic disease is more for high-risk populations vs. low-risk populations Why if you have a higher genetic risk for obesity, then lifestyle matters more, not less Should there be differential guidelines for activity based on race/ethnicity? Interaction between degree of social deprivation, lifestyle and health outcomes Why reducing sitting time may not be a useful target   LINK: sigmanutrition.com/episode369

Shannon Beer is a nutritionist, working with people via online coaching and mentoring, with the goal of helping people improve their health through facilitating lasting behaviour change. In collaboration with Dr. Gabrielle Fundaro, she has developed a coaching framework that applies motivational interviewing, cognitive behavioral coaching, and acceptance and commitment therapy-aligned processes in a client-centered alliance toward their own values-based goals. This 'Comprehensive Coaching' model facilitates long-term behavior change and flourishing health in clients. Show notes: sigmanutrition.com/episode368

Dr. Gabrielle Fundaro is a nutrition/health coach who focuses on facilitating behavior change, embodying a positive relationship with food, cultivating positive body image, and improving sport performance.    Dr. Fundaro is a former Assistant Professor of Exercise Science at Georgia Gwinnett College and holds a PhD in Human Nutrition and Exercise. She is currently a board member of both the Nutrition Coaching Global Mastermind (NCGM) and the Sports Nutrition Association (SNA).    In collaboration with Shannon Beer, she has developed a coaching framework that applies motivational interviewing, cognitive behavioral coaching, and acceptance and commitment therapy-aligned processes in a client-centered alliance toward their own values-based goals. This 'Comprehensive Coaching' model facilitates long-term behavior change and flourishing health in clients.    LINK: sigmanutrition.com/episode367

In this episode Danny and Alan answer some listener questions, covering a range of topics, including hunger cues, weight-neutral appraoches, body fat distribution, and breakfast and cognition, among others. The guys also discuss the most interesting thing they've learned this year and resources on critical thinking. Questions Answered: [08:40] What’s the most interesting thing you’ve learnt this year?   [16:30] Is the cliche “hacks to survive the holiday period” a damaging narrative?   [18:32] Is the notion that weight loss attempts typically produce more harm than benefit, evidence-based?   [21:28] What's your opinion on intuitive eating? Both the official book and the unofficial trend.   [25:40] Based on your previous podcast discussing health policy, how does a health coach use this knowledge working with clients given that the deck may be stacked against certain clients? Does HAES become more important for clients who face more challenges like those you spoke about?   [30:26] What are the things a person can read or learn outside nutrition to become a better thinker and person?   [39:35] Is there a benefit to eating breakfast in the morning for mental/cognitive purposes?   [45:51] Genetically, do different individuals respond differently to various hunger cues? i.e; some respond extremely well to the secretion of leptin, and other to the stretch receptors in the stomach?   [50:15] Nightshift workers: to eat or not eat between midnight and 6am. What’s best to snack on P, C, or F?   [56:09] When it comes to the frontiers of nutrition science (nutrigenomics, diet-microbiome, etc.), which show most promise and which are overhyped?   [62:12] What is actually worse when it comes to a fatty liver, fructose or saturated fat?   [65:42] What makes collagen supplements any better/any different than simple AA supplements? Is it just marketing?   [69:42] Is fish oil supplementation worth the hype? Or is it better to get your omega 3 fatty acids from natural sources like fish?   [80:17] I've heard that peri/post-menopausal women's bodies are less efficient at using carbohydrates as fuel due to the hormonal changes. Is there any evidence to back up this claim?   [83:21] Thoughts on post-menopause midriff fat gain due to fat cells secreting oestrogen?   [85:26] Is there any evidence supporting strategies at target fat cells with a high ratio of alpha:beta receptors (i.e., "stubborn" fat)?   [88:50] Do we eat to feed ourselves or are we just the vehicle to feed the many bacteria in/on us?   [92:12] Is arteriosclerosis reversible?   [94:02] In the paleo/keto community there is a lot of discussion about the pro-inflammatory nature of industrialised seed and vegetable oils. Does the science back avoiding these?   [96:28] If marine omega 3 is so important, then how do we reconcile the fact that historically many cultures wouldn't have had much access to them?   [99:34] Do statins adversely affect strength gains or hypertrophy?   Find all mentioned resources linked at the show notes page: sigmanutrition.com/episode366

Dr. David Robert Grimes is a physicist, cancer researcher and a science journalist. In addition to his cancer research, he has also published peer-reviewed work on conspiracy theories, meta-research and health modelling. Dr. Grimes is the author of the fantastic book The Irrational Ape: Why We Fall for Disinformation, Conspiracy Theory and Propaganda. And given his keen interest in advancing the public understanding of science, he contributes to several media outlets discussing science, politics and society. He appears frequently on news media to discuss and debate topics as diverse as vaccination to climate-change, and gives talks across the world on the importance of evidence in society. He was joint winner of the 2014 Nature / Sense About Science Maddox Prize for standing up for Science. David is affiliated with Oxford University, Queen's University Belfast and Dublin City University. His cancer research has focused on the mathematical modelling and mechanistic understanding of hypoxia in cancer. Show notes available at sigmanutrition.com/episode365

Dr. Jake Linardon is a Senior Research Fellow at Deakin University in Melbourne, Australia. His research focuses on eating disorders, with a primary focus on testing and evaluating a broad range of treatment approaches for eating disorders. Dr. Linardon is particularly interested in understanding how modern information technology can be used to help those most in need. Show notes at sigmanutrition.com/episode364

In this episode Danny and Alan discuss the evidence for public health nutrition interventions, how health inequalities are driven by socioeconomic factors, and how ideology and simplistic rhetoric about "personal responsibility" can get in the way. Today's Topic in Focus [07:29] "I Have a Question!"  [82:22] Quack Asylum [85:20] Random Recommendations [91:14] Show notes available at sigmanutrition.com/episode363

Alistair Monteyne is the lead author on some recent RCTs examining the impact of mycoprotein on muscle protein synthesis. Alistair is currently a PhD student in the Nutritional Physiology Research Group based at the University of Exeter in the UK. He also has a MSc. in Sport and Exercise Nutrition from Loughborough University.    Show notes available at sigmanutrition.com/episode362

Dr Sarah Berry is a researcher and senior lecturer in nutritional science at King's College London. Her research interests relate to the influence of dietary components on markers of cardiovascular disease risk; with a particular focus on the influence of food and fat structure on postprandial metabolism. Dr. Berry has been the academic leader for more than 30 human nutrition studies in cardio-metabolic health. Her research also focuses on the influence of manipulation of food structure and subsequent effects on lipid and carbohydrate bioaccessibility and changes in postprandial metabolism. Sarah is also the lead nutritional scientist on an ongoing series of postprandial metabolic studies, assessing the genetic, metabolic, metagenomic, and meal-dependent effects on postprandial metabolic responses in >1,200 individuals in the UK and US. Show notes available at sigmanutrition.com/episode361

Nick Hiebert writes about nutrition science on his site The Nutrivore, as well as exclusive, comprehnsive posts on his Patreon page. He is the creator of the "Nutrient Density Cheat Sheet", a nutrition ranking tool for hundreds of whole foods.  Nick has a deep interest in a host of nutrition science topics, from nutrient density to saturated fat & cardiovascular disease. He does a lot of deep analysis of raw data and has published some independent meta-analyses on his site.  Show notes can be found at sigmanutrition.com/episode360

In this episode Danny and Alan discuss the common misunderstandings and misrepresentations of the energy balance equation, leading to problematic debates over the validity of 'calories in, calories out'.   Today's Topic in Focus: Calories In, Calories Out [02:15]    "I Have a Question!" [60:17]    Quack Asylum [70:20]    Random Recommendations [76:20]    SHOW NOTES: sigmanutrition.com/episode359

Dr. Nicky Keay is a medical doctor (MB BChir, MRCP) with specific training in endocrinology. She has published related to female athlete hormone profiling, energy availability, and relative energy deficiency in sport (RED-S). As a Research Fellow at St Thomas’ Hospital, she was part of the international medical team which developed an anti-doping test for growth hormone. Dr. Keay studied medicine at Cambridge University, gained membership of the Royal College of Physicians, and trained in endocrinology. Dr. Keay is currently an Honoray Fellow at Durham Universty in the Department of Sport and Exercise Sciences. Show notes at sigmanutrition.com/episode357

Dr. Hana Kahleova is the director of clinical research at the Physicians Committee and directs research testing the effect a plant-based diet has on metabolism, insulin function, fitness, and mental health, as well as studying the impact meal timing and meal frequency have on metabolism and body weight.  Dr. Kahleova earned her doctorate in nutrition and diabetes and her medical degree from Charles University in Prague, Czech Republic. As a postdoctoral research fellow at Loma Linda University in California, Dr. Kahleova analyzed data from 50,000 Adventist Health Study-2 participants. She analyzed data on meal frequency and timing in relationship to changes in body weight.  Show notes at: sigmanutrition.com/episode356

Danny & Alan discuss a recent paper on time-restricted eating that has been inaccurately interpreted by some as a "disproval" of TRE as an intervention. In this episode, the aim is to provide some context to the situation. There are also three listener questions, and another person/claim is brought into the quack asylum! Today's Topic in Focus: Time-Restricted Eating [05:14] "I Have a Question!" [57:27] Quack Asylum [73:35] Random Recommendations [86:05] SHOW NOTES: sigmanutrition.com/episode355

Danny & Alan discuss issues with using and interpreting meta-analyses in nutritional science, they answer a question about methods of reheating food, and they highlight a recent paper published by quacks that experts have termed a "deception". Today's Topic in Focus [08:50] "I Have a Question!" [53:35] Quack Asylum [59:32] Something Random [66:42] Show notes: https://sigmanutrition.com/episode354

Dr. James Hébert is a nutritional and cancer epidemiologist, currently a distinguished Professor at the University of South Carolina. Dr. Hébert’s professional focus for the past several years has been on developing and refining the Dietary Inflammatory Index™ (DII®), which has now been established as an effective research tool. Dr. Hébert is also a Professor in the Department of Epidemiology and Biostatistics, a Professor of Epidemiology at the Medical University of South Carolina, a Professor of Community Medicine and Epidemiology at the University of South Carolina, School of Medicine, and the Director of the Cancer Prevention and Control Program. Dr. Hébert obtained his ScD (Doctor of Science) in nutritional epidemiology from Harvard University in 1984. Show Notes: sigmanutrition.com/episode353

Danny and Alan take a look at the evidence on weight loss maintenance, answer a question about ApoE4, and admit another nonsensical claim into the quack asylum. In this episode: [02:56] Today's Topic in Focus: Weight Regain vs Weight Loss Maintenance [58:56] I Have a Question!: "How does the ApoE4 allele affect lipid metabolism? And how should someone structure their diet around having one or both alleles due to it resulting in higher LDL-C than someone without the gene?" [63:09] Quack Asylum: Irish doctors gives nonsensical and harmful nutrition recommendations. [76:35] Random Recommendations Show notes: sigmanutrition.com/episode352

Glenn Gibson is Professor of Food Microbiology at University of Reading. He has been researching bacteria in the gut for over 30 years. Together with his colleague Marcel B. Roberfroid, both researchers coined the term prebiotics in their 1995 paper. He has published over 450 research papers and 8 books. He currently researches acute and chronic gut disease, with specific projects on probiotics and prebiotics, gas production, gut microbiota development, gastroenteritis, obsesity and colonic homeostasis. Show Notes: sigmanutrition.com/episode351