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#445: Dr. Hazel Wallace - Nutrition for Women's Health Jul 07, 2022

Show notes

When it comes to specific questions related to diet and health for women, there is often a shortage of consensus answers from research, for a variety of reasons. In addition, there are clearly aspects of biological sex that have implications for health and also the interaction with diet. For example, the impact of the menstural cycle, of menopause, and differences in nutrient requirements.

In this episode, Dr. Hazel Wallace discusses some of these key considerations. Some things covered include: the impact of menstrual cycle phase on cravings, at-risk nutrients in pre-menopausal women, functional hypothalamic amenorrhea, interaction of diet and PMS, the physiological changes at menopause and potential role of diet.

SNP6: GRADE System: What is it? And How Does it Apply to Nutrition? [Preview] Jul 04, 2022

Show notes

This is a preview of the second episode in a new series called "Nutrition Science Explained", in which members of the Sigma team will take a concept commonly mentioned in discussions about nutrition science, and explain what it is, give more background context, and highlight important aspects to know. The goal is to aid listeners to have a deeper understanding of other episodes when such concepts are mentioned.

In this episode Alan Flanagan discusses the concept of the GRADE system, and specifially how it applies to evaluating nutrition research and coming to conclusions for practice.

GRADE (Grading of Recommendations, Assessment, Development and Evaluations) is a framework for developing and presenting summaries of evidence and provides a systematic approach for grading the quality of evidence and making clinical practice recommendations.

In order to listen to the full episode, you will need to subscribe to Sigma Nutrition Premium.

#444: Folate – Intake, Genetics & Health Outcomes Jun 28, 2022

Show notes

Folate (also known as viatmin B9) actually relates to a collection of folates; both natural dietary folates and synthetic forms, primarily folic acid. This folate/folic acid that is consumed via the diet or supplementation is a precursor for the formation of tetrahydrofolate (THF), which is a carbon donor and acts a cofactor for a number of enzymes that play important roles in several processes. In this episode, Alan and Danny discuss the role of folate in the methlyation cycle, the impact of folate insufficiency/deficiency, genetics variatnts of the MTHFR gene (and other genes) that impact folate metabolism, and the impact of folate on health outcomes; including heart disease, birth defects, cancer, and brain health & cognition. Detailed study notes and transcript to this episode

#443: Kevin Klatt, PhD, RD - Can Choline Help Improve DHA Status? Jun 22, 2022

Show notes

A recently published study by Klatt and colleagues examined the impact of choline supplementation alongside DHA supplementation, versus DHA supplementation alone, on DHA status in pregnancy. It is known that DHA is a critical nutrient at this time for healthy development of the child. And through a number of mechanisms discussed later, it has been hypothesized that choline could lead to greater DHA status. We discuss:

What is the connection between choline and DHA? What is the PEMT pathway?
Study design for the choline + DHA trial
Are there risks of high-dose choline?
Main findings of the trial
How DHA status is not just a function of DHA intake, but also methyl metabolism too
Issues with omega-3 trials; e.g. not taking baseline status into account
Pragmatic recommendations for health professionals and patients
Different forms of choline supplements
Choline supplementation vs. food-derived choline

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#442: Are Vegetables Detrimental to Health? Jun 15, 2022

Show notes

In this episode Alan and Danny aim to address the idea that you shouldn't eat vegetables, or that they aren't beneficial. We will specifically look at a number of claims that relate to:

The claim that vegetables aren't beneficial for health, or that there is no health benefit to high vegetable intake.
The claim that vegetables are actually detrimental to health, and their removal improves health.

This episode was orignally published to Sigma Nutrition Premium. If you wish to get more of these Quack Asylum episodes (and lots of other features, including detailed study notes) then subscribe to Sigma Nutrition Premium.

Click here to access show notes

SNP5: Prof. Stuart Phillips - Ask Me Anything! [Preview] Jun 13, 2022

Show notes

This is an "ask me anything" (AMA) episode, with Prof. Stuart Phillips of McMaster University. Prof. Phillips takes questions on protein intake, sources, muscle function, and healthy ageing.

To listen to the full AMA, click here to subscribe to Sigma Nutrition Premium.

Questions answered:

[04.28] What is muscle protein balance?
[05.32] Why is the focus always on muscle protein synthesis?
[07.14] Is MPS a good proxy measure for outcomes we care about (e.g. muscle growth/repair)?
[10.37] What's the difference between 'whole body protein synthesis' and 'muscle protein synthesis'?
[12.57] We're starting to see commercially available whey that has been produced by bacteria engineered to synthesize whey protein directly from nutritional substrate. It seems like we should expect this to have directly comparable effects given the identical molecular structure. Is there any reason to think this bacterially synthesized whey will have any different effects that whey from dairy?
[15.50] Does the literature still show that an additional dose of plant-derived protein is required to equate a similar response from animal protein?
[26.39] During post-exercise conditions does protein ingestion stimulate MPS for longer than the usual 2-3 hour period reported in rested conditions?
[27.49] Considering the growing interest in fasting protocols (both TRF and longer fasting protocols) - what would you recommend in these circumstances for the preservation / growth of muscle mass. Would it differ between IF/TRF and longer (1-3 day) fasts?
[34.58] Is it a waste to take too much protein powder at once because some of it won't get absorbed?
[42.50] Does protein powder lose some of its quality if boiling water is added due to protein denaturation?
[47.05] Would you please share your opinion about how you evaluate protein status in the body?
[50.51] I am now over 60 and lift heavy twice a week. What would be a reasonable body fat % for me to aspire to and how much daily protein should I be targetting in my diet?

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#441: Julie Abayomi, PhD, RD - Diet During Pregnancy Jun 07, 2022

Show notes

Consuming a healthy diet during pregnancy is an obvious and accepted recommedation. However, what exactly is a "healthy diet" in this context? In addition, there are specific nutrients which are crucial for the healthy development of the child, including nutrients which may be difficult to consume enough of. In addition there are nutrients and foods that need to limited or avoided during this period. In this episode, researcher and dietitian Dr. Julie Abayomi discusses important nutrients in pregnancy (e.g. iodine, DHA, and folic acid), as well as potentially problematic nutrients/foods (e.g. high-mercury fish and caffeine). In addition, she discusses the current debates about weight gain/loss during pregnancy, as well as what supports are needed for health professionals supporting pregnant women. Click here for show notes

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#440: Are Dietary Guidelines Trying To Kill Us? May 31, 2022

Show notes

It has become common rhetoric for those promoting various types of diets to suggest that dietary guidelines published by government departments are at best, unhealthy, or at worst, causative in driving obesity and chronic disease in the population.

While different countries and organizations produce their own guidelines, with slight differences, most of the conversation has focused on the Dietary Guidelines for Americans, that are created by the USDA.

Often the claims is that following these guidelines actually harms health, rather than promote it. And the guidelines are simply a result of industry forces, long-standing bias, and shoddy science.

But do these claims hold up to scrutiny? In this episode Alan and Danny look at some of the arguments put foward, and take a look at the science underpinning dietary guidelines in a number of countries.

In this episode:

[0.01.46] Examples of arguments put forward stating that it's not healthy to follow dietary guidelines
[0.12.50] History of the development of guidelines in the US & narratives around Ancel Keys
[0.23.50] Misrepresentation of what the guidelines say
[0.30.49] What are actually in the current Dietary Guidelines for Americans?
[0.33.10] Changes to guidelines over time
[0.36.05] Other countries' guidelines: UK, Canada, Nordic countries
[0.40.50] Investigating the rise in obesity/disease prevalence with the roll out of the guidelines
[0.56.34] Do people follow the guidelines?
[1.00.01] The negative role of the food industry
[1.03.50] Potential issues with dietary guidelines

Links:

SNP4: Detoxification Protocols [Preview] May 26, 2022

Show notes

There have been many claims made about the benefits of a detoxification "protocol" or "plan", based on specific dietary and supplemental regimens. Many of the arguments propose that many things we come into contact with are toxins and they can accumulate and compound in effect over time, causing a range of issues. Therefore, by removing these toxins (via a "detoxification protocol"), we can have better health.

And indeed it is well known that there are a large number of toxins in the environment, many of which can potentially be deleterious to health. And it also known that many nutrients are involed in processes of the body's detoxification pathways.

However, is there any evidence that a detoxification diet, plan or "protocol" improves health? Is there any reason to suggest targeting certain nutrients or supplements leads to "better detoxification"? And do we need to avoid non-organic food, toothpaste and non-stick frying plans in avoid to avoid these toxins? This Quack Asylum episode evaluates these claims.

Study notes available at sigmanutrition.com/detox/

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#439: Prof. David Jenkins - Lipid-Lowering Diets May 23, 2022

Show notes

With elevated LDL-cholesterol being a causal risk factor for atherosclerotic heart disease, having interventions to lower blood lipids, and in particular LDL-C, are crucial for population health. A number of drugs are now incredibly effective for this, with statins being the most widely used.

However, for those who do not wish to take a medication and/or have only a mild elevation, there may be potential for dietary intervention to lower LDL-C to a point where a statin (or other drug) is not needed.

A number of aspects of healthy dietary patterns have been known to reduce the liklihood of elevated blood lipids. Most notably perhaps, the ratio of polyunsaturated to saturated fat in the diet (P:S ratio). And an absolute low level of saturated fat in the diet (e.g.

However, work by Dr. David Jenkins and collegegues put forward the idea of a "portfolio" of specific nutrients/foods that could additionally lower LDL-C. This became known as the Portfolio Diet. The four primary pillars of this portfolio diet are: soy protein, viscous fibers, nuts, and plant sterols.

In this episode, Danny talks to the originator of this work, Dr. Jenkins.

Links:

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