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Sigma Nutrition Radio: Daily Summaries Delivered
by Danny Lennon
Discussions about the science of nutrition, dietetics and health. The podcast that educates through nuanced conversations, exploring evidence and cultivating critical thinking. Hosted by Danny Lennon.
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The most recent episodes — sign up to get AI-powered summaries of each one.
- 2 days ago36 min
#626: Practical Diet Considerations for Healthy Aging - Prof. Charlyn Black
Living longer does not necessarily mean spending more years in good health. But how much of the decline we associate with aging is inevitable, and how much reflects disease, inactivity, and other potentially modifiable factors Nutrition presents a particular challenge in later life: energy requirements often fall, while the need for many nutrients remains unchanged or increases. How should we interpret claims about protein, plant-based diets, supplements, and bone health? To discuss this is Prof. Charlyn Black, a long-time health services and policy researcher at the University of British Columbia, whose work includes the prevention of chronic disease and the role of nutrition in healthy aging. Timestamps [02:42] Interview start [05:38] Chronic disease burden [07:16] Healthspan versus lifespan [09:09] Modifiable ageing factors [13:35] Start early but its never too late [17:12] Diet patterns with most evidence [20:54] Nutrients of concern for older adults [27:31] Bone health [30:55] Policy and food environments [34:28] Key ideas Links: Go to episode page Join the Sigma newsletter for free Subscribe to Sigma Nutrition Premium Enroll in the next cohort of our Applied Nutrition Literacy course Book: Plant Powered Seniors
- 1 weeks ago17 min
Can Micronutrient Supplements Help With Anxiety, Depression & Emotional Regulation? (SNP55)
Can broad-spectrum vitamin and mineral supplements improve anxiety, depression or emotional regulation? In this Premium-exclusive episode, we examine three randomised, placebo-controlled trials from Professor Julia Rucklidge's research group: NoMAD, investigating anxiety and depressive symptoms in adults; NUTRIMUM, examining depressive symptoms during pregnancy; and BEAM, studying irritability and emotional dysregulation in adolescents. These studies offer an opportunity to explore some central challenges in interpreting nutrition and mental health research. What does "faster improvement" mean when groups reach similar outcomes by the end of a trial? How should improvements in overall functioning be weighed against results from depression-specific measures? And how much confidence should we place in a large treatment effect found within a small subgroup? Links: Go to episode page Subscribe to Sigma Nutrition Premium Enroll in the next cohort of our Applied Nutrition Literacy course Studies discussed: NoMAD trial – Blampied et al., 2023 NUTRIMUM trial – Bradley et al., 2024 BEAM trial – Rucklidge et al., 2026 Related episodes: #117: Prof. Julia Rucklidge – Role of Micronutrients in Mental Health & Psychiatric Disorders #473: Diet & Depression (What Do We Actually Know?) – Nicole Lippman-Barile, PhD
- 2 weeks ago46 min
#625: Does Changing the Microbiome Actually Improve Health? – Prof. Harry Sokol
Claims about "improving the gut microbiome" are widespread, but what would improvement actually mean? How do we establish which microbial changes contribute to disease, and which simply reflect it? Research on bacterial metabolism of medications raises questions about how the microbiome might influence treatment efficacy and toxicity. What would it take to translate these findings into reliable tests and effective therapies? In this episode, gastroenterologist and researcher Prof. Harry Sokol examines these questions, discusses the development of Faecalibacterium prausnitzii as an investigational treatment, and considers what current evidence can tell us about dietary advice and commercial microbiome testing. Timestamps [02:50] Harry Sokol's work [04:36] Defining healthy microbiome [06:48] Do we have causal evidence? [11:05] FMT evidence [15:29] Diet-microbiome claims [20:45] Emulsifiers & IBD research [22:54] Microbiome-drug interactions [30:23] Bacteria as a drug? [38:09] Microbiome testing [44:36] Key ideas segment (Premium-only) Introduction Claims about "improving the gut microbiome" are widespread, but what would improvement actually mean? How do we establish which microbial changes contribute to disease, and which simply reflect it? Research on bacterial metabolism of medications raises questions about how the microbiome might influence treatment efficacy and toxicity. What would it take to translate these findings into reliable tests and effective therapies? In this episode, gastroenterologist and researcher Prof. Harry Sokol examines these questions, discusses the development of Faecalibacterium prausnitzii as an investigational treatment, and considers what current evidence can tell us about dietary advice and commercial microbiome testing. Timestamps [02:50] Harry Sokol's work [04:36] Defining healthy microbiome [06:48] Do we have causal evidence? [11:05] FMT evidence [15:29] Diet-microbiome claims [20:45] Emulsifiers & IBD research [22:54] Microbiome-drug interactions [30:23] Bacteria as a drug? [38:09] Microbiome testing [44:36] Key i
- 3 weeks ago36 min
#624: Can Athletes Eat for Performance and the Planet? – Peter Res
Can an athlete reduce the environmental impact of their diet while still meeting the demands of training, competition and recovery? Peter Res argues that these aims can be compatible, provided dietary changes are planned around the athlete's needs. The discussion looks at practical changes athletes can make to make their diets more environmentally sustainable. This includes tips on increasing the contribution of plant proteins, maintaining adequate energy intake, and making plant-rich eating practical within sporting environments. Timestamps [04:21] Peter Res' background [05:22] Defining sustainability metrics [08:17] Biggest diet change to make it more environmentally sustainable [09:23] Is local and organic actually better? [13:44] Athlete fears about protein [18:07] Barriers for athletes [19:37] Fueling high calorie needs [21:26] Micronutrients [24:02] Performance effects [26:32] Athletes as role models [30:17] Easy first steps [34:21] Premium-only: key ideas segment Links: Go to episode page Join the Sigma newsletter for free Subscribe to Sigma Nutrition Premium Enroll in the next cohort of our Applied Nutrition Literacy course LinkedIn: Peter Res Fork Ranger Related episodes: #320: Hannah Ritchie, PhD – Environmental Impacts of our Diet: Climate, Carbon Footprint & Land Use #446: How Climate Change Impacts Nutrient Status #584: EAT-Lancet: Does the Planetary Health Diet Improve Human Health?
- Oct 13, 20261h 8m
#623: Testosterone Testing: What Do the Results Mean? When Does TRT Help? – Austin Baraki, MD
Men commonly feel that if their testosteone isn't "optimized" and high, they are missing out on greater health in a variety of ways. But what can a testosterone result actually tell us? How can results be interpreted with appropriate nuance that is needed? How low is low enough to be problematic? In situations where a test flags testosterone as low, there is a belief this means automatically starting testosterone replacement therapy. While TRT can be an excellent intervention in appropriate cases, when is it actually likely to benefit someone, and when is it not? For many people the decision seems straightforward: get a blood test, see whether testosterone is a little low, and start TRT. However, this simplistic thinking is full of potential issues that are important to understand. Dr. Austin Baraki returns to discuss how testosterone testing should inform treatment decisions, what benefits to expect, and the questions surrounding fertility and long-term safety. Timestamps: [03:50] Dr Austin Baraki's work [06:33] When and why test? [10:36] Probability and context impacts interpretation [14:13] What labs measure [21:15] Specific vs nonspecific symptoms [28:35] Primary vs secondary hypogonadism [32:30] Lifestyle vs TRT decisions [35:21] TRT risks [39:32] Testing timing and variability [41:55] Androgen receptor genetics [44:28] Free vs total testosterone [48:57] Low-normal results: what now? [57:45] TRT risks?: heart and prostate [01:03:55] Side effects and monitoring Links: Go to episode page & resources Subscribe to Sigma Nutrition Premium Enroll in the next cohort of our Applied Nutrition Literacy course Instagram: @austin_barbellmedicine Barbell Medicine McCormack & Holmes, 2020 – Your results may vary: the imprecision of medical measurements #417: Austin Baraki, MD – What Do Nutrient Blood Tests Actually Tell Us?: Understanding Biomarkers #334: Austin Baraki, MD – Potential Harms of Screening, Overdiagnosis and Overtreatment
- Oct 6, 20261h 4m
#622: Body Composition Testing: Methods & Interpretation – Prof. Grant Tinsley
Body composition testing is widely used in research, sport and clinical practice. But what are these methods actually measuring, and how much confidence should we place in the numbers they produce? In this episode, we examine the assumptions behind common approaches including DXA, bioelectrical impedance, and skinfold measurements. We discuss the distinction between accuracy and reliability, the value and limitations of repeated measurements, and how coaches, clinicians, researchers and individuals can select an appropriate method and interpret the data without overstating its precision. Joining Danny to discuss these issues is Professor Grant Tinsley, Professor of Human Performance at Texas Tech University and Director of its Energy Balance and Body Composition Laboratory. Timestamps: [03:04] Grant Tinsley's research [05:25] What body composition means [08:50] Skeletal muscle mass vs. fat-free mass vs. lean soft tissue [11:51] How different methods estimate body composition [23:38] Group vs individual accuracy [31:09] Standardizing testing conditions and assessments [36:36] Reliability testing thresholds [40:08] Understanding phase angle in bioelectrical impedence results [45:02] Consumer devices [50:55] Not all benefit from monitoring [54:14] Using data wisely [01:02:55] Key Ideas (premium-only) Links/Resources: Go to episode page (references, bio, study notes) Join the Sigma newsletter for free Subscribe to Sigma Nutrition Premium Enroll in the next cohort of our Applied Nutrition Literacy course
- Sep 22, 202642 min
#621: Hedonic Overeating, Food Wanting and Impact of Perception – Prof. Graham Finlayson
Why do some foods feel difficult to stop eating, while others can be highly enjoyable without prompting the same tendency to overconsume? Answering this requires a clearer understanding of food reward, including the distinction between liking a food, wanting it, and perceiving it as easy to overeat. In this episode, we examine how nutritional composition, sensory characteristics, learned beliefs and the eating context may shape hedonic overeating. It also considers the limits of using broad food categories to explain complex eating behaviour. Discussing all this is Professor Graham Finlayson, professor of Psychobiology at the University of Leeds, whose research focuses on human appetite, food reward and the psychological processes involved in eating behaviour and weight control. Timestamps [04:02] Prof. Finlayson's research [06:06] Food reward [07:13] Liking versus wanting [12:43] Measuring wanting in research [15:27] Does wanting predict overeating? [16:36] Study on hedonic overeating [23:19] Perception and context effects [26:24] Does ultra processing classification add anything? [36:09] Key takeaways and future work [40:35] Premium key ideas Links/Resources: Go to episode page Subscribe to Sigma Nutrition Premium Join the Sigma newsletter for free Enroll in the next cohort of our Applied Nutrition Literacy course Study: Finlayson et al., 2025 – Food-level predictors of self-reported liking and hedonic overeating: Putting ultra-processed foods in context
- Sep 15, 202657 min
#620: BPC-157 and Peptide Medications: What Do We Know? – Jordan Feigenbaum, MD
Commonly people are talking about "peptides" to refer to a heterogeneous group of peptide medications or investigational compounds. These are increasingly promoted for injury recovery, tissue repair, performance and longevity, with BPC-157 attracting particular attention. But what evidence supports the claims made about these compounds? How should animal studies, biological mechanisms and personal anecdotes be interpreted? What is currently known about their safety? And what do recent regulatory discussions actually mean for their medical status and availability? In this episode, physician and Barbell Medicine founder Dr. Jordan Feigenbaum examines the evidence surrounding BPC-157 and other peptide medications, alongside the wider questions of risk, access and informed decision-making. Timestamps [00:13] What we want to address [04:47] Interview start [05:29] What do we mean by "peptides"? [10:32] BPC-157 evidence [16:49] Sourcing of peptides [20:19] The gray zone of pro-peptide communication [24:16] Risk sourcing vs drug effects [26:25] FDA lists and compounding [31:05] Risk tolerance and informed consent [43:02] Why did pharma abandon peptide research? [47:44] Harm reduction debate [51:48] Practical takeaways [56:20] Key Ideas segment (Premium members only) Episode Resources Go to episode page Join the Sigma newsletter for free Subscribe to Sigma Nutrition Premium Enroll in the next cohort of our Applied Nutrition Literacy course Barbell Medicine Instagram: jordan_barbellmedicine Book: Signal: What Testosterone Levels Are Telling You About Your Health Related episode: #524: Strength & Fitness Levels for Reducing Chronic Disease Risk & Promoting Health Ageing – Jordan Feigenbaum, MD Further reading: Emerging use of BPC-157 in orthopaedic sports medicine: a systematic review. 2025. Ruenzi M, Stolte M, Veljaca M, et al. Efficacy and safety of PL 14736 (BPC 157) in patients with active ulcerative colitis. Gastroenterology. 2005. Meeting abstract; full study not published.
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About Sigma Nutrition Radio
Discussions about the science of nutrition, dietetics and health. The podcast that educates through nuanced conversations, exploring evidence and cultivating critical thinking. Hosted by Danny Lennon.
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