Sigma Nutrition Radio

Latest Episodes:

AMA: Do Low-carbers Need Less Vitmain C? Does Omega-3 Supplementation Actually Benefit Us? & More (SNP 27) Mar 19, 2024

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Questions Answered in This Episode:

[01:22] Do "low-carbers" need less vitamin C?
[14.56] If you were to advise a company to establish solid workplace health fundamentals, what would you tell them?
[26.20] Which compounds typically found in animal products would be interesting to supplement for health and performance purposes in vegan/vegetarian populations?
[40.09] In omega 3 supplementation studies it isn't common to see a baseline measurement of omega 3 index. Why?
[44.10] What is your process for preparing for a podcast and choosing topics?
[49.53] Based on the current understanding, what is the most ideal diet for people to eat?
[55.26] Is there any evidence that otherwise healthy people should be consuming Omega 3 supplements?

This is a preview of is one of our Premium-exclusive AMA (ask me anything) episodes, where we answer questions submitted by Premium subscribers.

To listen to the full episode, you'll need to be a Premium subscriber and access the episode on the private Premium feed.

#515: Does Dietary Fat Quality Causally Affect Atherosclerosis Risk? – Jacob Christensen, PhD Mar 12, 2024

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About This Episode:

The question of whether dietary fat quality causally affects atherosclerosis risk has been a subject of extensive research and debate within the field of nutrition and cardiovascular health.

Atherosclerosis, the build-up of plaque in arteries, is a key factor in the development of cardiovascular diseases, including heart attacks and strokes. Traditionally, dietary fat has been implicated in contributing to atherosclerosis, with a focus on reducing overall fat intake. However, recent studies have shifted the focus towards the quality of dietary fats rather than their quantity.

Not all fats are created equal, and researchers are now paying closer attention to the types of fats consumed in the diet. Saturated fats, commonly found in animal products and some tropical oils, have long been associated with increased cholesterol levels and atherosclerosis. On the other hand, unsaturated fats, including monounsaturated and polyunsaturated fats found in olive oil, nuts, and fish, have been linked to potential cardiovascular benefits. Research suggests that replacing saturated fats with unsaturated fats may have a positive impact on blood lipid profiles and reduce the risk of atherosclerosis.

Additionally, genetic factors and individual responses to different fats may play a role in how dietary fats impact atherosclerosis risk.

In this episode, Dr. Jacob Christensen discusses the research in this area and some conclusions about whether we can say dietary fat quality causally increases atherosclerotic cardiovascular disease (ASCVD) risk. This includes looking at the relationship between low-density lipoprotein (LDL) particles and ASCVD, the link between dietary fat quality and LDL particles, and then finally the relationship between dietary fat quality, LDL particles, and ASCVD.

About the Guest:

Jacob J. Christensen is a clinical dietitian and researcher at University of Oslo. His research interests include cardiovascular diseases, lipid metabolism, nutrition, genomics and data science.

#514: Plant-derived Fatty Acids – Ella Baker, PhD Mar 05, 2024

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About This Episode:

There is a lot of interesting research going on related to plant-derived fatty acids, owing to their potential to help improve health and provide sustainable alternatives to other sources of healthy-promoting fatty acids.

In addition to work looking at the long-investigated alpha-linolenic acid (ALA), some research is now starting to look at more novel fatty acids like stearidonic acid (SDA), and pinolenic acid (PLA), each presenting unique structures and potential benefits within various plant sources. One intriguing focal point is Ahiflower oil, a distinctive source that harbors both ALA and SDA.

In this episode, Dr. Ella Baker of the University of Southampton discusses some of the science behind plant-derived fatty acids, offering a deeper understanding of their distinctive qualities, conversion pathways, and the captivating interplay between omega-3 and omega-6 fatty acids.

Dr. Baker's research to date focuses on the metabolism, functionality, and underlying mechanisms of action of plant-derived fatty acids. Her interests include novel plant-derived fatty acids and exploring the effects on membrane structure and function.

#513: Kidney Stones & Diet – Deepa Kariyawasam, RD Feb 27, 2024

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About This Episode:

Kidney stones, crystalline deposits formed within the kidneys, present a formidable challenge to individuals grappling with their debilitating effects. These mineral accumulations, though small in size, can inflict significant pain and discomfort as they navigate through the urinary tract.

Understanding the nuances of dietary management and treatment for kidney stones is crucial for those seeking relief and prevention.

What makes this subject particularly intricate is the diversity of kidney stones – a mosaic of compositions ranging from calcium oxalate to uric acid. Recognizing that not all kidney stones are created equal, dietitians and renal specialists tailor their recommendations to address the specific nature of the stones, unveiling a spectrum of dietary strategies that aim to alleviate symptoms and impede the recurrence of these insidious formations.

In this episode, specialist renal dietitian Deepa Kariyawasam brings us through the main causes of kidney stones, the potential dietary interventions, and how to guide individuals toward personalized pathways for kidney stone management.

What are Dietary Reference Intakes? Origins, Development & Use (SNP 26) Feb 20, 2024

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Acronyms:

RDA = Recommended Dietary Allowance
AI = Adequate Intake
UL = Tolerable Upper Intake Level
EAR = Estimated Average Requirement

About This Episode: Dietary Reference Intakes (DRIs) are a set of nutrient reference values, developed in the US, that are used to assess and plan the nutrient intake of healthy individuals. They provide guidelines for the recommended amounts of various nutrients to maintain health and prevent deficiencies or excesses. Different countries may have their own sets of dietary reference values or guidelines that serve similar purposes but may be named differently. DRIs include several different reference values:

Recommended Dietary Allowance (RDA)
Adequate Intake (AI)
Tolerable Upper Intake Level (UL)
Estimated Average Requirement (EAR)

DRIs play a crucial role in nutrition and public health for several reasons. DRIs provide specific recommendations for the intake of essential nutrients, helping individuals and health professionals understand the amounts needed to maintain good health. By establishing RDAs and ULs, DRIs help prevent nutrient deficiencies and toxicity, ensuring that individuals consume an appropriate range of nutrients. Governments and health organizations use DRIs to develop public health policies, nutrition programs, and guidelines for food fortification to improve the overall health of populations. For nutrition professionals, understanding DRIs is essential as it forms the basis for assessing and planning dietary recommendations for individuals and populations. 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 above or on the public feed of the podcast. Links:

#512: Alzheimer's Disease – Drs. Ayesha & Dean Sherzai Feb 13, 2024

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About This Episode:

Alzheimer's disease has a profound impact on individuals, families, and societies worldwide. As a progressive neurodegenerative disease, it not only robs individuals of their cognitive abilities but also places an immense emotional and economic burden on caregivers.

Mechanistically, the causes of Alzheimer's are incredibly complex and not fully understood. And in terms of treatment, the landscape appears challenging. Drug discovery efforts for dementias, including Alzheimer's, have faced setbacks, leaving a void in effective treatments. Consequently, attention has shifted toward preventive strategies, including dietary patterns.

From a prevention standpoint, both genetics and lifestyle should be considered. Which throws up many interesting questions…

To what extent do genetic factors contribute to Alzheimer's risk compared to lifestyle choices, and how does this interaction influence disease development?

What role does lifestyle play in Alzheimer's risk, and is there evidence supporting the influence of specific nutrients on cognitive health?

How do diet patterns impact Alzheimer's risk? Are there discernible risk differences associated with specific dietary choices, and how do these interact with genetic factors, such as the ApoE genotype?

In this episode, Drs. Ayesha Sherzai and Dean Sherzai are on the podcast to answer these questions and discuss this topic in more depth.

About The Guests:

Dr. Ayesha Sherzai is a neurologist and co-director of the Alzheimer's Prevention Program at Loma Linda University, where she leads the Lifestyle Program for the Prevention of Neurological Diseases. She completed a dual training in Preventative Medicine and Neurology at Loma Linda University, and a fellowship in Vascular Neurology and Epidemiology at Columbia University. She is also a trained plant-based culinary artist.

Dr. Dean Sherzai is co-director of the Alzheimer's Prevention Program at Loma Linda University. Dean trained in Neurology at Georgetown University School of Medicine, and completed fellowships in neurodegenerative diseases and dementia at the National Institutes of Health and UC San Diego. He also holds a PhD in Healthcare Leadership with a focus on community health from Andrews University.

#511: Null By Design – When "No Effect" Doesn't Mean No Effect Feb 06, 2024

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About This Episode:

Numerous nutrition studies present findings of "no effect," but interpreting such results requires caution. A null finding, indicating an absence of impact from a nutrient or exposure, may not necessarily suggest a lack of effect overall. Instead, it could stem from issues related to the study's design, the nature of the exposure, or participant characteristics.

We've often referred to such studies as being "null by design".

These studies, often termed "null by design," may yield inconclusive results due to insufficient contrast in exposure levels to reveal a significant effect size. Additionally, participants' baseline nutrient status or intake can contribute to false negatives. For instance, if a study provides a nutrient to individuals already replete in that nutrient, it may lead to an erroneous conclusion. This phenomenon can be understood by considering the bell curve of activity for a nutrient.

Moreover, a lack of methodological rigor can generate 'false negatives.' If previous literature indicates associations between high intake of a specific food or nutrient and certain outcomes, a study comparing levels of intake well below that threshold may produce a misleading result.

Some challenges arise from an overly reductionist perspective. In disease processes, reductionism simplifies diseases to a single primary source at the cellular and molecular level. This perspective assumes that if a nutrient shows a relationship with health or disease outcomes at a population level, its biological activity should manifest in isolation. However, applying such assumptions to exposures like diet may not be tenable.

In this discussion, we delve into the concept of "null by design" and present three specific studies with null findings, emphasizing the need for careful interpretation.

#510: Social Comparison: Evidence on its Impacts & What We Can Do – Shannon Beer Jan 30, 2024

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About This Episode:

Social comparison theory, developed by psychologist Leon Festinger in the 1950s, posits that individuals determine their own social and personal worth based on how they stack up against others. This theory suggests that people engage in social comparisons to evaluate their abilities, opinions, and attributes, often choosing relevant others for comparison.

In the realm of body image and self-perception, social comparison theory becomes particularly pertinent, as individuals tend to assess their own bodies in relation to societal ideals and the bodies of others. This process of comparison can have profound implications for body dissatisfaction and the development of disordered eating patterns.

This raises thought-provoking questions about the impact of social comparison theory on body image and eating behaviors.

In this episode, Shannon Beer explores these questions and offers valuable insights into the complex interplay between societal influences, individual perceptions, and the development of body dissatisfaction and disordered eating.

About The Guest:

Shannon Beer is a registered nutritionist, health and confidence coach and certified Compassionate Mind Training facilitator.

Shannon works with people aiming to improve their health through facilitating lasting behaviour change in their approach to diet, exercise and body image.

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.

AMA: Coconut Oil, Raw Oats, Collagen, & More! (SNP 25) Jan 23, 2024

Show notes

Questions Answered in This Epsiode:

[02:16] How would you implement a calorie surplus for "bulking" in healthy trainees without compromising their health markers?
[15:25] If you were to advise someone with a heavy workload and busy schedule on how to establish the 80/20 of a healthy lifestyle, what would you tell them?
[24:36] Is coconut oil good or bad? What about claims that it cures cancer, Alzheimer's, etc.?
[33:25] In the circumstance in which an individual has a normal ApoB yet an elevated LDL particle number, which value is more representative of risk?
[41:39] Should you supplement in order to reach 100% of RDA for micronutrients?
[46:35] Are raw oats a good ingredient to add to smoothies? Do they need to be cooked?
[51:58] Is there any research supporting whether or not diet really impacts oral thrush?
[55:21] Is there any benefit to supplemental collagen?

Note: This is a Premium-exclusive "ask me anything" episode. You can access the full episode as a Premium subscriber. Join here.

#509: Helping Clients & Patients Overcome Nutrition Confusion – Jono Steedman, APD Jan 16, 2024

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About This Episode:

There is no shortage of misleading, confusing and even dangerous nutrition information on the internet. And, unfortunately, much of it can sound very convincing and appealing to people who wish to improve their health. The result can be that they may end up ironically doing the opposite.

At an individual level, dietitians and medical practitioners end up having to work with patients who have heard incorrect information or who have been following poor advice.

What issues does this present? What is the most productive way to help patients and clients in this situation? How can we help give better information while also listening and caring for the patient?

To discuss such questions, dietitian Jonathan Steedman is on the podcast to share his experiences and approaches to spreading evidence-based information in a palatable and productive manner.

About The Guest:

Jonathan Steedman is an Acredited Practising Dietitian (APD) in Australia. He currently works with patientes via telehealth services. He is well-known on social media for explaining confusing nutrition topics in a way that is understandable and engaging for the general population.

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