S2 EPISODE 49 - Low-Carb Diets and Cholesterol, LDL-C & Heart Disease Risk w/ Dr. David Diamond PhD

Season 2 Episode 49, Dr. Bubbs interviews expert Dr. David Diamond PhD to talk about cholesterol, LDL-cholesterol, saturated fats and heart disease risk. In this episode, David reviews the history of our modern fear of cholesterol, statistical misrepresentation in the early research on cholesterol and heart disease risk, and whether he believes the evidence supports saturated fat as a risk factor for heart disease. David also discusses the original research on statins, reviews the literature on LDL-c, and how much they actually impact heart disease risk. As well, David highlights the importance of LDL particle number and the fundamental role of clotting in the pathogenesis of atherosclerosis. 

Summary of This Episode

3:00 – Our modern fear of cholesterol

4:30 – Original trials using corn oil to treat high cholesterol

6:00 – Research in the 1980s – Statistical misrepresentation

11:00 – Time Magazine Cover 1984 – Cholesterol causes heart disease

12:45 – Saturated fat and heart disease risk

17:00 -  Does saturated fat increase risk of heart disease?

21:00 – Statins – original research

25:30 – Relative vs. absolute risk

29:00 – Research review on LDL and risk of CVD

32:00 – LDL particle number and CVD risk

34:30 – ApoB, Lp(a), coagulation and trigger of atherosclerosis

40:00 – Lifestyle factors and CVD risk

43:00 – Can a low-fat diet in a caloric deficit achieve the same heart healthy effects

46:30 – Evolution of research in heart disease

Research Papers

Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review.

About Dr. David Diamond PhD

Dr. David Diamond PhD is a neuroscientist and professor at the University of South Florida. David is the former director of the University's Center for Preclinical and Clinical Research on PTSD. David also developed a special interest in cardiovascular research when confronted with a health crisis over a decade ago and currently contributes to research and delivers educational talks to doctors in this space. Follow David on Twitter @LDLsceptic

S2 EPISODE 43 - Dietary Interventions for the Prevention of Diabetes (Type-2) w/ Dr. Nicola Guess PhD

Season 2 Episode 43, Dr. Bubbs interviews diabetes expert Dr. Nicola PhD RD to talk all things diabetes (type-2) and nutrition. Nicola defines pre-diabetes and diabetes (type-2), outlines the current nutrition guidelines for the prevention of diabetes (T2D) and why we’re struggling with epidemic levels of diabetes worldwide. She also highlights how weight loss is the biggest driver of diabetes prevention and delves into different nutrition strategies – low-carb, Mediterranean, intermittent fasting and low energy diets – to achieve this goal. As well, Nicola touches on how the rate of weight loss appears to be an independent driver of the glucose-lowering effect, the importance of the first insulin response in this whole story, and her thoughts on how to stem the tide of the current diabetes (T2D) epidemic.

SUMMARY

2:00 – Definition of pre-diabetes and diabetes (type-2)

4:00 – Current nutrition guidelines for prevention type-2 diabetes

6:00 – Why can’t patients stick to diabetes prevention diets

9:00 – Low-carb diets and prevention of type-2 diabetes

11:45 - Mediterranean diets and prevention of type-2 diabetes

16:00 – Role of ultra-processed food in calorie consumption, weight gain, diabetes

18:00 – Intermittent fasting and prevention of type-2 diabetes

22:30 – Low-energy diets and the prevention of type-2 diabetes

25:40 - Combination of weight loss and caloric restriction (10kg or more) in normalization of beta-cell function and remission of type-2 diabetes

27:30 – How to maintain weight loss in the long-term

30:25 – Busting the “insulin-spike” myth and unpacking the first insulin response

33:30 – Pulsatile insulin secretion response

35:45 – CGMs, C-peptide and diabetes support

37:45 – The current processed food environment

42:50 – Nicole “big rocks” of nutrition for diabetes (type-2) prevention 

Links to Research Papers

Dietary Interventions for the Prevention of Type 2 Diabetes in High-Risk Groups: Current State of Evidence and Future Research Needs

About Dr. Nicola Guess RD, PhD

Dr. Nicola Guess is a Registered Dietitian with a PhD in the dietary management of prediabetes from Imperial College London. She is currently a lecturer in the Department of Nutritional Sciences at King's College London where her research focuses on the role of diet in the prevention and management of type 2 diabetes. She has a particular interest in the use of low-carbohydrate diets in the management of type 2 diabetes, and leads a research programme investigating dietary modification - including increasing protein or the use of very-low-calorie-diets - on the factors underlying type 2 diabetes. Follow Dr. Nicola Guess on Twitter @Dr__Guess.

S2 EPISODE 7 - Nutrition For Bodybuilders, Hypertrophy and Physique-Focused Athletes w/ Dr. Eric Helms PhD

In Season 2 Episode 7, Dr. Bubbs chats with expert strength and hypertrophy researcher Dr. Eric Helms PhD to talk nutritional strategies for bodybuilders and physique-focused athletes.  In this episode, Eric outlines how protein requirements shift depending on training phase, effective weekly targets for weight loss, the key role of carbohydrates for bodybuilders and suggested intake ranges, as well as how contest prep impacts testosterone levels, evidence-based supplements to potentially add to your arsenal and the importance of using your eyes and ears to monitor progress. Great evidence-informed insights from Eric!

Lay-Ups

  1. In a caloric deficit, increasing protein intake above 2.3 g/kg can help protect against loses of lean muscle mass.
  2. Dropping calories too steeply can result in a 40% reduction in metabolic rate.
  3. Supplements make up only a small percentage of gains for bodybuilders

Research Link

Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation. May 2014 Journal of the International Society of Sports Nutrition 11(1):20 

About Dr. Eric Helms

An active researcher in the areas of maximum strength development, fat loss, hypertrophy and competitive physique and strength sport. He is the co-founder and regular contributor to the Monthly Applications in Strength Sport research review and is the author of the Muscle & Strength Nutrition and Training Pyramids books. Eric also coaches a handful of drug free strength and physique athletes through 3D Muscle Journey LLC, which he co-founded in 2009.

S2 EPISODE 4 - Zero-Carb Carnivore Diet, Health and Performance w/ Dr. Shawn Baker MD

In Season 2 Episode 4, Dr. Bubbs chats with Dr. Shawn Baker MD, an orthopedic surgeon, former competitive athlete and a man following an all-meat diet.

Lay-Ups

  1. A carnivore diet is an entirely meat only diet.
  2. In the early 1900s, explorer Vilmur Steffanson undertook a study of eating nothing but meat for an entire year. They completed the study in perfect health.
  3. Any diet that completely excludes processed foods is likely to yield positive gains (and a caloric deficit).

Performance Tips

  1. Athletes with larger neck circumference – American football and rugby – are much more prone to sleep apnea.
  2. The older you get, the worse your blood sugar control (compared to younger athletes).
  3. You can break world records at 50 eating nothing but meat!

The “Big Rocks” – Shawn’s Tip

Make sure your portions sizes are big enough!

 About Dr. Shawn Baker MD

Dr.  Baker is an orthopedic surgeon, former rugby player, powerlifter and world record holder in indoor rowing, and carnivore diet advocate. Follow Shawn on Instagram here or nequalsmany.com, or enroll into his Carnivore Training System. January 2018 is World Carnivore Month - join on Facebook

S2 EPISODE 1 - Fat Loss Nutrition, Overcoming Roadblocks & Achieving Compliance w/ Danny Lennon

In Season 2 Episode 1, Dr. Bubbs chats with Danny Lennon MS, founder of Sigma Nutrition, about all things weight loss: foundational principles of weight loss, food quality, the impact of fiber and protein on palatability, is low-carb superior to a low-fat diet, behavior change secrets, and strategies for promoting successful, long-term weight loss. Great insights and practical tips from Danny!

Lay-Ups From This Episode

1)             The overarching theme for all successful diets is caloric restriction

2)             Increases in protein promote superior satiety and thermic effect of food compared to carbohydrates and fats.

3)             Compliance is an overwhelming predictor of weight loss success.

Performance Tips In This Episode

1)            Fuel for the work required.

2)            Elite athletes – equal distribution of protein across the day

3)            Lack of sleep leads to direct effects on appetite and desire for hyper-palatable foods.

The “Big Rocks” - Danny’s Tip

Take stock in “why” you want to make a change; what is the underlying reason behind that reason. Take the time to peel back the layers to find out.

About Danny Lennon

Founder of Sigma Nutrition and the popular podcast Sigma Nutrition Radio. He has a formal scientific background in academia, completing a master’s degree (MSc.) in Nutritional Sciences at University College Cork. During this time Danny researched vitamin D, directly under the world-renowned researcher Professor Kevin Cashman.  Danny also works as a performance nutritionist to professional MMA fighters, professional boxers and competitive powerlifters. He has consulted w several teams in a number of sports ad has an online coaching service helping a wide array of clients with nutrition related issues. Outside of the nutrition world, Danny is a Brazilian Jiu-Jitsu blue belt, raw powerlifter and a life-long Arsenal fan.