Sigma Nutrition Radio

Carbohydrate metabolism and metabolic health have become central themes in the science of nutrition, with questions about fuel utilization, the impact of different diets, and the potential of ketone supplements driving new research. As researchers continue to uncover how the body adapts to various energy sources, there are emerging insights into how glucose tolerance, glycogen utilization, and even ketogenic diets influence not only physical performance but also long-term health outcomes. Understanding how the body responds to different energy sources, particularly in relation to carbohydrate restriction, brings crucial context to popular nutrition strategies and the potential benefits—or trade-offs—they offer. In this episode, Professor Javier Gonzalez joins to discuss these topics in detail, exploring the latest findings on how dietary choices affect athletic performance, chronic disease risk, and the mechanisms underlying metabolic adaptations. You will gain insight into topics like reactive hypoglycemia, carbohydrate oxidation, and why individualized responses to diet matter. Timestamps [01:36] Understanding carbohydrate metabolism [06:33] The role of glucose in metabolic health [09:59] Exercise and glucose dynamics [17:35] Carbohydrate intake and athletic performance [25:03] Diet impact on exercise and metabolism [30:44] Pre-workout carbohydrates and reactive hypoglycemia [35:31] Recent study: Ketogenic diet vs. sugar restriction [41:09] Future research directions in metabolic health [45:07] Ketone esters and their role in exercise performance [49:22] Carbohydrate metabolism and common misconceptions Links 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 Paper: Ketogenic diet but not free-sugar restriction alters glucose tolerance, lipid metabolism, peripheral tissue phenotype, and gut microbiome: RCT 

Appetite and satiety are fundamental concepts shaping how we eat, why we feel hunger, and what keeps us satisfied after meals. From the biological signals sent by our gut to the psychological influences of food cues, understanding these processes can provide valuable insights into how we manage our food intake. In this episode, we delve into the interplay between hormones, food properties, and external factors that regulate appetite and fullness, exploring how these mechanisms work together—or sometimes fail—in modern eating environments. We will examine fascinating topics such as the satiety cascade, sensory-specific satiety, and the impact of nutrient composition on hunger regulation. This episode also highlights how individual differences, such as satiety phenotypes, shape eating behavior, offering a nuanced perspective on the science of satiety. Whether you’re interested in applying these concepts to your diet or supporting others in managing hunger, this discussion offers practical takeaways grounded in scientific evidence. To listen to the full episode, subscribe to Sigma Nutrition Premium. Timestamps [02:22] Understanding appetite and satiety [07:28] Biological mechanisms behind hunger regulation [10:57] Sensory and psychological cues affecting food intake [26:54] Nutrient composition and its influence on satiety [43:11] Practical strategies for managing hunger 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

In the realm of nutrition science, individual differences are more profound and impactful than many realize. For decades, we’ve developed dietary recommendations with a “one-size-fits-all” approach, assuming that most people respond similarly to specific nutrients. But Dr. Martin Kohlmeier, a pioneer in precision nutrition, challenges this very notion. How might an individual’s genetic makeup alter their need for certain nutrients? With advances in nutrigenetics, we’re beginning to see how personalized nutrition could bridge long-standing gaps in dietary efficacy. Dr. Kohlmeier’s work highlights fascinating examples, from the APOE4 gene’s influence on cholesterol metabolism to variations in folate metabolism that could affect everything from heart health to birth outcomes. As Dr. Kohlmeier explains, precision nutrition is not simply about adding genetic testing to a wellness regimen. Instead, it requires rethinking nutrition research from the ground up—ensuring studies capture these individual variations and that public health policy moves beyond broad averages. With genetic testing now more accessible than ever, could commercial pressures and oversimplified testing derail the science before it even gets going? In this episode, we dive deep into the potential and pitfalls of precision nutrition, exploring the future of personalized dietary advice and the road to truly individualized health. Timestamps [02:33] Introduction of Dr. Martin Kohlmeier and his background [05:10] Rethinking assumptions in nutrition science [07:42] The role of genetic variations in nutrient responses [13:15] Practical examples of genetic impact on nutrition [22:55] Misinformation and commercial misuse in nutrigenetics [29:48] Case studies: cholesterol sensitivity (APOE4) and folate metabolism (MTHFR) [41:03] Public health implications and the need for tailored research [49:27] Future directions and the path forward for precision nutrition Links 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 Kohlmeier, 2023 – One size does not fit all: on the need for categorical stratification in nutrition science, practice and policy

In this episode, we dive deep into the world of ocular nutrition with Professor John Nolan, exploring how specific nutrients can play crucial roles in preserving eye health, improving vision and supporting cognitive function. With age-related macular degeneration (AMD) affecting millions globally, Professor Nolan sheds light on groundbreaking research showing how certain carotenoids—natural pigments found in plant foods—could impact eye health and perhaps even neurodegenerative conditions like Alzheimer’s disease. But what are these compounds exactly, and why are they so impactful? Through in-depth clinical studies, Nolan has identified optimal nutrient formulations that could bridge the gap in conditions as diverse as macular degeneration and cognitive decline. He makes a compelling case for why the timing and quality of these interventions could matter as much as diet itself. Finally, this episode goes beyond individual health to consider public health implications, particularly the need for better regulation in the supplement industry and enhanced nutritional education for medical practitioners. Timestamps [01:20] Professor Nolan’s academic journey and early inspirations in vision science [02:12] Groundbreaking research on age-related macular degeneration (AMD) [04:24] How carotenoids contribute to eye health and disease prevention [07:27] Expanding from eye research to exploring brain health connections [16:23] Overcoming challenges in developing effective nutritional supplements [20:57] The role of preventative nutrition in eye and cognitive health [27:28] Key findings from major human trials on carotenoids and vision [33:37] Evidence linking carotenoids to cognitive health and aging [42:53] Practical insights for medical practitioners on using nutrition for eye health Links: 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 Caretenoid supplement mentioned by Prof. Nolan: MacuPrime