253: Intermittent Fasting & Time Restricted Eating: Research and Applications – Dr. Krista Varady

There are many factors that impact gut health: diet, mental health, genes, exercise, and more. Many of these factors can be changed to improve overall health via the gut. Mental health and the role of stress is important to consider in the management of one's physical health and may become an important target of treatment.  Irritable Bowel Syndrome is a chronic GI condition that presents with abdominal pain and alterations in bowel habits and is diagnosed based on symptoms after ruling out other conditions such as Inflammatory Bowel Disease. GI conditions, such as IBS, often require medical management in addition to food, mood and lifestyle changes. The newly released book, Mind Your Gut: The Science-based, Whole-body Guide to Living Well with IBS is an evidence-based toolkit that will help readers understand the ins and outs of IBS, the available treatment options and key strategies that can be implemented right away. Tune into this episode with Dr. Megan Riehl and Dietitian Kate Scarlata to learn about: ·       Gut health in general ·       How stress impacts health ·       How a GI psychologist is different from a general mental health provider ·       What IBS is, how it develops and how it is diagnosed ·       The newly released book: Mind Your Gut ·       The gut, brain and food connection ·       Nutritional and behavioral strategies to manage IBS ·       Common IBS myths ·       Lifestyle factors to improve gut health and overall health Full shownotes, transcript and resources at: https://soundbitesrd.com/262                

The Ultra Processed Foods Debate: Are They Causing Negative Health Outcomes? Research on ultra-processed foods (UPF) has greatly increased over the past few years as has media coverage on the topic. The 2020-2025 Dietary Guidelines Advisory Committee (DGAC) will address the scientific question: “What is the relationship between dietary patterns with varying amounts of ultra-processed foods and growth, body composition, and risk of obesity.” Tune into this episode with Dr. Joanne Slavin to learn about: ·       The role of processed foods/food processing in the diet ·       Various definitions of UPF ·       DGAC’s process for addressing scientific questions ·       Why processing and UPF has emerged as an issue ·       Current, prominent research studies on UPF ·       Consumer attitudes and beliefs, realities of UPF in the diet ·       Expert recommendations for healthy dietary patterns ·       Food technology’s role in providing a nutritious, safe, sustainable food supply ·       Resources and references  Full shownotes, transcript and resources at: https://soundbitesrd.com/261                  

This Sound Bites® Podcast episode is sponsored by the California Walnut Commission and Wendy Bazilian is a paid partner for the California Walnut Commission. Food trends ebb and flow but eating a plant-based diet has continued to trend and is likely to stick around for years to come. However, what exactly does a plant-based diet mean? What foods fit? And do people really understand how to implement it and reap the benefits? We will discuss the latest research on the effects that simple plant-based swaps can make on diet quality and overall well-being. Tune into this episode to learn about: ·       different terminology for plant-based eating ·       new research on plant-based dietary patterns ·       benefits of plant-based eating beyond adding produce to the diet ·       how people who include meat/animal products can benefit from plant-based eating ·       how partially replacing meat may potentially support health ·       health benefits of walnuts ·       tips for putting this new research into action ·       where to find more information and resources Full shownotes, transcript and resources at: https://soundbitesrd.com/260 

From Seed to Spoon Part Two Disclosure: This episode is sponsored by The Quaker Oats Company. Steven Dominguez and Danielle Dalheim are employees of Quaker’s parent company, PepsiCo. This episode will explore Quaker’s oat milling technology as well as the culinary versatility of oats, encouraging listeners to think beyond the breakfast bowl.  Tune into this episode with guests Chef Steven Dominguez and Dietitian Danielle Dalheim to learn about: ·       an overview of the oat milling process ·       how different milling techniques impact texture, cooking time and culinary applications ·       the nutritional profile of oats and if that changes when milled into different forms ·       gluten-free milling technology ·       gluten-free claims, products ·       whole grain claims and other regulatory insights ·       tips for preparing oats in a variety of ways ·       culinary inspiration and savory oat preparation tips ·       innovations on the horizon Full shownotes, transcript and resources at: https://soundbitesrd.com/259

From Seed to Spoon Part One Disclosure: This episode is sponsored by The Quaker Oats Company of which today’s guests, Kristin Stewart and Di Wu, are employees of its parent company, PepsiCo. This episode will dive into Quaker’s agricultural science expertise and industry leadership to breed new varieties of oats that deliver on nutrition, taste and sustainability. Tune into this episode with guests Dr. Di Wu and Dr. Kristin Stewart to learn about: ·       an overview of the nutritional profile, benefits and accessibility of oats ·       what plant breeding is and why it’s important ·       how breeding can impact the nutrition profile of oats ·       what biofortification is and its potential benefits ·       what beta-glucan is and its role in the diet ·       varieties of oats and the complex oat genome ·       the benefits of new varieties of seeds and plants ·       the sustainability of oat farming ·       key nutrition attributes Full shownotes, transcript and resources at: https://soundbitesrd.com/258

Global communications consultancy Ketchum recently published a wide-ranging research study on the attitudes and beliefs of Gen Z about food. The report, “The Gen Z Say/Eat Gap,” expands on Ketchum’s legacy of food insights, intelligence and landmark research and provides guidance for food companies and communicators on how to connect with Gen Z successfully. Ketchum’s research also looked at Gen Z RDs and nutrition students and identified differences in motivations, preferences and behaviors of Gen Z RDs and nutrition students compared with other generations of nutrition professionals. Ketchum's report "Tomorrow's Dietitian: A First Look at Gen Z RDs" offers a preliminary look at 10 different areas that are important considerations for nutrition professionals across a wide range of professional settings. Tune into this episode to learn about: ·      Gen Z consumer insights o   the “say/eat” gap and factors that influence purchase decisions o   why Gen Z feels pressured about their food choices and the sources of pressure o   what leads to negative emotions about food o   if they are cooking differently from their parents o   if their childhood diet impacts their current eating pattern ·       Gen Z RD insights o   career motivations o   their interest (or lack thereof) in diet culture, plant-based and culinary nutrition o   what earns their trust o   generational tension and shared concerns ·    tips for communicating nutrition to Gen Z audiences ·      the RD’s SciVantage and 3 steps to a productive conversation ·       how to get more information and access the full report Full shownotes, transcript and resources at: https://soundbitesrd.com/257                            

The Truth About Diet, Weight & Fertility  While there are many factors that affect fertility, diet is one of the few things that we can modify. Various nutritious dietary patterns have been linked to improved natural conception and fertility treatment outcomes, and none of those diets restricts gluten, soy, dairy, or specific food groups. For those who are trying to conceive, or who are pregnant, postpartum, breastfeeding or managing conditions such as PCOS and endometriosis, dietary and lifestyle changes may help support healthy outcomes. But what does the research show about weight and fertility outcomes?  Tune into this episode to learn about: ·       Why nutrition for fertility matters ·       Research on weight and fertility outcomes ·       BMI cutoffs for egg retrieval procedures requiring anesthesia ·       Research on dietary patterns and fertility outcomes ·       Fertility and disordered eating ·       Benefits of a weight-inclusive approach ·       Why working with a dietitian with experience in fertility is important ·       Rachelle’s 1:1 services and online course Full shownotes, transcript and resources at: https://soundbitesrd.com/256                  

This episode delves into the heart of modern farming with a goal of being more critical of sensational headlines. Join us as we explore the complexities of agriculture, separating fact from fiction by debunking myths and shedding light on the nuanced realities that shape the food production system today. Whether you’re a seasoned ag enthusiast or just curious about where your food comes from, this episode aims to help guide your understanding of the truths behind modern farming and cultivating the knowledge necessary to make informed choices about food. Tune into this episode with guest Michelle Miller (aka Farm Babe) to learn about: ·       How Michelle went from Rodeo Drive to the Rodeo ·       Misinformation and disinformation about both crop and animal agriculture ·       Food “shockumentaries” and celebrity “influencers” ·       Ways to connect with farmers and other agriculture experts ·       Food label facts vs. fear-based marketing tactics ·       Sustainable agriculture ·       Where to find credible information about agriculture online Full shownotes, transcript and resources at: https://soundbitesrd.com/255                 

The Mediterranean Diet has gained widespread recognition for its health benefits, supported by decades of medical research. However, many misconceptions about the diet persist. Tune into this episode to learn about the Mediterranean diet/lifestyle including: ·       the history ·       diet pillars ·       common misconceptions ·       health benefits ·       research studies ·       culinary aspects ·       success stories ·       incorporating cultural foods ·       simple steps to get started ·       how RDNs can help clients ·       resources for the public and health professionals Full shownotes, transcript and resources at: https://soundbitesrd.com/254                

The Science Behind Intermittent Fasting for Weight Management and Health Outcomes Intermittent fasting (IF) diets are rising in popularity and more human clinical trials are being conducted to determine their safety and efficacy. The most studied forms of intermittent fasting to date include alternate day fasting (‘fast day’ alternating with ‘feast days’), the 5:2 diet (two fast days and five feast days per week), and time-restricted eating (only eating within a specific window of time each day). However, only a few studies have examined the health benefits of these diets in humans. This episode discusses these findings and shares insights into the effects of intermittent fasting on body weight and risk factors for cardiometabolic disease as well as practical advice for how to incorporate intermittent fasting diets and recommendations for future research. Tune into this episode with IF researcher Dr. Varady to learn about: ·       Different types of IF and why it’s rising in popularity ·       How much research has been done in animals and humans ·       What the research shows regarding safety and efficacy ·       How IF may impact cardiometabolic risk factors including blood pressure, lipids, glucose, insulin, insulin resistance, inflammation and oxidative stress ·       What IF research has shown regarding diet quality and protein intake ·       Whether fasting has been shown to trigger overeating ·       The role of behavior change counseling ·       What the research indicates about maintenance of lean body mass and maintaining weight loss ·       Potential adverse effects of IF ·       Limitations in the research ·       How post-menopausal women respond to IF ·       A new study on IF and type 2 diabetes ·       An overview of what the body of research shows regarding breakfast and weight management ·       Future research directions for IF ·       Tips for getting started, who might benefit most and who may not be a good candidate Full shownotes, transcript and resources at: https://soundbitesrd.com/253