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Introduction
In this episode, Danny answers questions submitted by Premium subscribers. To listen to the full episode, subscribe to Sigma Nutrition Premium.
Related resources
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- Resources for this episode:
- Eckel et al., 2015 – Morning Circadian Misalignment during Short Sleep Duration Impacts Insulin Sensitivity
- Stothard et al., 2020 – Early Morning Food Intake as a Risk Factor for Metabolic Dysregulation
- Ep. #470: Melatonin, Meal Timing & Glucose Tolerance
- Ep. #579: Is Your Chronotype Hard-Wired or Modifiable?
- Article: A Plant Based Diet Reverses Heart Disease: True or False?
- Ep. #342: Are Vegan Diets Superior for Health?
- Multivitamin Nihilism: Is it Actually Worthless to Supplement? (SNP37)
- Pontzer & Wood, 2021 – Effects of Evolution, Ecology, and Economy on Human Diet: Insights from Hunter-Gatherers and Other Small-Scale Societies
- USP Verified Products
- NSF’s Certified for Sport
- BDA Guidance on Folic Acid
- CDC – Folic Acid: Facts for Clinicians
- Sprague et al., 2016 – Impact of sustainable feeds on omega-3 long-chain fatty acid levels in farmed Atlantic salmon, 2006–2015
- Sprague et al., 2020 – Variation in the nutritional composition of farmed Atlantic salmon (Salmo salar L.) fillets with emphasis on EPA and DHA contents
- Dietary Reference Intakes (DRIs) – Protein during lactation
- EFSA Scientific Opinion on Dietary Reference Values for protein
- ESPEN guideline: Clinical nutrition in surgery
- Kominiarek & Rajan, 2016 – Nutrition Recommendations in Pregnancy and Lactation
- [00:05:13]Is eating too early (relative to chronotype) metabolically problematic?
- [00:16:55]Can plant-based diets reverse cardiovascular disease?
- [00:32:54]Are multivitamins useful insurance, or a waste with a good diet?
- [00:44:56]Does coevolution with foods determine human compatibility and benefit?
- [00:56:25]How should consumers choose supplement formulations and brands?
- [01:04:46]Folate vs folic acid: differences and best choice for women of childbearing age?
- [01:12:37]How reliable is omega-3 content in farmed salmon, especially imported frozen salmon?
- [01:19:18]How accurate are food labels for metabolizable energy and absorption, especially across processing levels?
- [01:23:58]Protein needs in breastfeeding and general rehabilitation (non-sport injury)?
The Hosts
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Dr. Alan Flanagan has a PhD in nutrition from the University of Surrey, where his doctoral research focused on circadian rhythms, feeding, and chrononutrition.
This work was based on human intervention trials. He also has a Masters in Nutritional Medicine from the same institution.
Dr. Flanagan is a regular co-host of Sigma Nutrition Radio. He also produces written content for Sigma Nutrition, as part of his role as Research Communication Officer.
Danny Lennon has a master’s degree (MSc.) in Nutritional Sciences from University College Cork, and he is the founder of Sigma Nutrition.
Danny is currently a member of the Advisory Board of the Sports Nutrition Association, the global regulatory body responsible for the standardisation of best practice in the sports nutrition profession.
Introduction to this Episode
Useful Terminology for this Episode
- Chronotype: A personʼs natural tendency toward earlier or later sleep and wake times. In practice, chronotype reflects differences in circadian timing, which may affect when eating is more or less metabolically favorable.
- Biological Night: The portion of a personʼs circadian cycle during which melatonin is elevated and physiology is aligned toward sleep rather than feeding. A person may be awake during their biological night if sleep is curtailed or their schedule is shifted.
- ApoB: Apolipoprotein B, a protein found on atherogenic lipoproteins such as LDL, VLDL, and IDL. It is often used as a marker of the number of particles capable of contributing to atherosclerosis.
- Metabolizable Energy: The amount of energy from food that is actually available to the body after digestive and metabolic losses. This can differ from the standardized energy estimate shown on a food label.
- Bioavailability: The proportion of a nutrient that is absorbed and becomes available for physiological use. Bioavailability can differ according to the form of the nutrient, the food matrix, and other dietary factors.
- Neural Tube Defects: Serious congenital malformations involving the brain or spinal cord that occur very early in pregnancy. Adequate folic acid intake before conception and during early pregnancy substantially reduces risk.
- Gene-Culture Co-evolution: The process by which cultural practices, including dietary patterns, can shape evolutionary pressures on human populations over time. Classic examples include lactose tolerance and variation in starch digestion.
