sugar

This week's Addicted to Fitness features a review and taste test of a supposed health beverage. Nick and Shannon outline the health benefits of prebiotics then taste, analyze, and determine if prebiotic sodas are worth spending money on. Follow the podcast profile on Instagram @TheATFPodcast. Give it a listen and let us know what you think by leaving a rating & review in Apple Podcasts.

This extra special – and slightly different – episode of the podcast is for anyone who’s ever felt confused about best practice for good health. If you’ve wondered which diet is the best one for your health, or if you are confused about how much protein you should be consuming - or whether a little bit of alcohol has any health benefit at all - then I have just the guest for you. 

Dr Tommy Wood is Assistant Professor of Paediatrics and Neuroscience at the University of Washington, US. He holds a degree in biochemistry from Cambridge, a medical degree from Oxford, achieved his PhD in physiology and neuroscience in Oslo, and has published papers and lectured across the globe. It’s fair to say that when it comes to health and longevity, Tommy knows what he’s talking about. And that’s exactly why I invited him back onto my podcast for the third time. 

He, like myself, is passionate about empowering individuals to take control of their health by simplifying the wealth of information that exists and giving people practical, realistic recommendations. In today’s conversation, Tommy and I work through a list of common areas of confusion when it comes to our wellbeing. And together we try to put the received wisdom in context, summarise the evidence, and then give nuanced, practical advice.

We begin with alcohol, and Tommy explains that while there are no proven health benefits to drinking it, there are caveats. And that becomes a theme for this conversation. Nothing is all good, or all bad - context is always key.

Next, we cover caffeine and its effect on performance, cognitive function, gut health, stress and, again, sleep. Then we dive deep into the hot topic of sugar, ultra-processed foods, continuous glucose monitors (CGMs) and other trackers.

We go on to tackle protein, the minimum effective dose for exercise, the importance of building muscle, and the supplements we might want to consider taking. And for every subject we cover, Tommy exposes the common pitfalls in research methods and tells us what the science can show, but also what it can’t. 

There are so many mixed messages out there when it comes to our health. Our hope is that this conversation offers a valuable lesson in critical thinking and context, and highlights the importance of taking a personalised approach to your health. 

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DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

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Welcome back to The Viall Files: Reality Recap Edition! Today we are joined by friend of show Gabby Windey to talk about all things reality TV. First, we talk about pop culture topics such as Clayton’s paternity results, Jax Taylor turning a plane around, and Olivia Wilde’s thoughts on Taylor Swift’s dating life. Then, we dive into the latest episodes of Love is Blind - from Izzy’s poor credit score and crying in a closet to Milton’s family having some tough questions for Lydia. Then, we talk about The Golden Bachelor and Gerry’s first dates with the women - like driving down the freeway and having a wedding photoshoot. Finally, we break down the second episode of Bachelor in Paradise and what we thought about Hannah Brown’s bonfire and the first rose ceremony. 

“They’re the same kind of delulu.” 

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Do we eat too much sugar? This is a question I pose myself, as I like to trick myself into thinking that because I eat so well the majority of the time it makes up for my sweet tooth. But actually when I review my eating habits, I always choose dessert, I tend to snack a lot during the day and I eat way too much ‘healthy’ chocolate.

And perhaps after hearing Dr. Robert Lustig, Professor of Pediatric Endocrinology at the University of California, talk on the subject today, you might be inclined to review your sugar intake yourself.

Dr. Lustig has become a leading public health authority on the impact sugar has on fueling the diabetes, obesity and metabolic syndrome epidemics, and on addressing changes in the food environment to reverse these chronic diseases.

Today we talk about why excess sugar is so bad for our health, what the benefits of cutting our sugar intake could be, why there is nothing wrong with fruit, the differences between sugars, the blood tests we should be ordering and of course why a calorie is not necessarily a calorie.

Dr Lustig also reveals some incredibly exciting research that he and friend of the podcast Dr Rachel Gow have collaborated on, where they re-engineered ultraprocessed food to be metabolically healthy. Could this be the answer to a public health crisis? Only time will tell.

🎬 Watch the podcast on YouTube here

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You can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too.

Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to on our website - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week.

🥗 Join the newsletter and 7 day meal plan

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This week's Addicted to Fitness focuses on the affect an individual's sugar consumption has on their cancer risk. Nick and Shannon discuss where the notion of sugar feeding cancer cells developed, why excess consumption of any macronutrient can increase cancer risk, and how once again a balanced diet is the best option for cancer preventation. Follow the podcast profile on Instagram @TheATFPodcast. Give it a listen and let us know what you think by leaving a rating & review in Apple Podcasts.

This week we're tackling three big ideas about sugar: It causes hyperactivity in kids, it's as addictive as cocaine and it raises blood sugar in universal, predictably spiky ways. 

Thanks to David Johnston for helping us with sources for this week’s episode!

Support us:

• Hear bonus episodes on Patreon
• Donate on PayPal
• Get Maintenance Phase T-shirts, stickers and more
• Buy Aubrey's book
• Listen to Mike's other podcast

Links!

• Fat Talk: Parenting in the Age of Diet Culture by Virginia Sole Smith
• Sugar Rush: Science, Politics and the Demonisation of Fatness by Karen Throsby
• Is sugar really as addictive as cocaine? Scientists row over effect on body and brain
• Sugar Is Not the Enemy
• Dr. Benjamin F. Feingold, Controversial Pediatrician
• Is There Such a Thing as a ‘Sugar High’?
• Effects of Diets High in Sucrose or Aspartame on The Behavior and Cognitive Performance of Children
• Sugar and the Hyperactive Child
• Some popular diets are based on this carb-rating scale. Here’s why it could be misleading.
• Glycemic Index: History and Clinical Application
• Glycemic Index and Glycemic Load 
• Low glycaemic index or low glycaemic load diets for overweight and obesity
• What is the glycaemic index
• Don't Play a Numbers Game, Experts Say, Just Eat Your Vegetables
• Sugar addiction: the state of the science

Thanks to Doctor Dreamchip for our lovely theme song!

This week's Addicted to Fitness explain how recent negative headlines about a common zero calorie sweetener are somewhat misleading. Nicholas and Shannon provide an accurate synopsis of a recent study linking zero calorie sweetner erythritol to heart attack & stroke and explain how news publications used clickbait headlines to grab readers' attention. Follow the podcast profile on Instagram @TheATFPodcast. Give it a listen and let us know what you think by leaving a rating & review in Apple Podcasts.

This week's Addicted to Fitness features a review of a product that is formulated to counteract dehydration. Nick and Shannon describe the ingredients, formula, and taste of a hydration amplifier packet from Water Boy that claims to replenish electroyles after a strenous workout or hard night of paryting. Follow the podcast profile on Instagram @TheATFPodcast. Give it a listen and let us know what you think by leaving a rating & review in Apple Podcasts.

This episode is brought to you by ButcherBox and InsideTracker.

As hunter-gatherers, we ate the equivalent of only 20 teaspoons of sugar a year. Today, we eat over 150 pounds per year per person, or half a pound per day. The average school kid eats 34 teaspoons of sugar a day. Many supermarkets and health-food stores now carry many sneaky sources of sugar disguised in unrecognizable ingredients and so-called “healthy” foods that contain as much—if not more—sugar than their regular versions.

In today’s episode of my series I’m calling Health Bites, I am talking all about sugar and sweeteners. I discuss how sugar can dramatically alter your metabolism and brain chemistry, causing you to suffer intense cravings, how quitting sugar can rapidly improve your health, the different types of sugars, and what sugars we should absolutely stay away from.

This episode is brought to you by ButcherBox and InsideTracker.

For a limited time, new subscribers to ButcherBox will receive ground beef FOR LIFE. When you sign up today, ButcherBox will send you two pounds of 100% grass-fed, grass-finished beef free in every box for the life of your subscription + $10 off. To receive this offer, go to ButcherBox.com/farmacy.

InsideTracker is a personalized health and wellness platform like no other. Right now they’re offering my community 20% off at insidetracker.com/drhyman.

Here are more details from the episode (audio version / Apple Subscriber version):

• True or False segment: busting frequent myths about sugar (5:58 / 2:15) 
• The problem with sugar (13:12 / 9:32) 
• Sugar addiction and quitting sugar (16:23 / 12:40) 
• The many ways to say “sugar” (20:37 / 17:25) 
• Artificial sweeteners and sugar alcohols (22:37 / 19:00) 
• Which natural sweeteners are better than others? (26:51 / 23:09) 
• Sugar production and the environment (29:43 / 25:56) 
• Which sweeteners to eat and which ones to avoid (33:33 / 28:55)  

Mentioned in this episode

Saturated fat is not the major issue

Saturated Fat and Cardiometabolic Risk Factors, Coronary Heart Disease, Stroke, and Diabetes: a Fresh Look at the Evidence

A systematic review of the evidence supporting a causal link between dietary factors and coronary heart disease

Can dietary saturated fat be beneficial in prevention of stroke risk? A meta-analysis

Fair Trade USA

Ethical Consumer Guide for honey

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This week's Addicted to Fitness classifies the best and worst candy Halloween has to offer. Nick and Shannon start off this episode describing the calories associated with the amount of candy Americans' eat every Halloween then rank their favorite and least favorite Halloween Candy. Follow the podcast profile on Instagram @TheATFPodcast. Give it a listen and let us know what you think by leaving a rating & review in Apple Podcasts.

This week's Addicted to Fitness provides a detailed review of a pair of school snacks. Nick and Shannon describe the ingredients, nutritional content, and taste of two snack foods marketed as healthy alternatives to well known school lunch additions. Follow the newly created podcast profile on Instagram @TheATFPodcast. Give it a listen and let us know what you think by leaving a rating & review in Apple Podcasts.

This week's Addicted to Fitness describes how the desire for sugary foods are related to migraines. Nick and Shannon discuss research that suggest the craving of foods high in refined sugar & processed carbs are a precursor of migraines, not the cause and how the inflammation caused by these foods may be perpetuating migraine regularity. Follow the newly created podcast profile on Instagram @TheATFPodcast. Give it a listen and let us know what you think by leaving a rating & review in Apple Podcasts.

This year has been an interesting test of patience, and for a lot of us it has been tragic. My time in hospital and working in emergency has been pretty harrowing at times, but today I want to share with you a number of coping strategies I’ve maintained. I also want to put a spotlight on my learnings from 2020 in this solo episode to round off the year.

Today I talk about:

• Gratitude and why I practice it
• 3 key learnings from my Nutritional medicine masters
• What I learnt from the podcast this year
• Inequality and how this existed before the pandemic
• The pandemic is our Third World War - Jon Snow
• Food, purpose and community
• The power of routine and how my morning shapes my day
• The importance of journaling
• My aspirations for the new year

A huge thanks again to all our amazing guests this year on the podcast and for all of you who listen and enjoy the content - we hugely appreciate the support!

Do check out The Doctor's Kitchen Website where you can see all our episodes and supporting show notes.

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