Scientific Nutrition Update

Scientific Nutrition Update

bennettftomlin.com
I am the founder of Scientific Nutrition and the author of The Optimized Guide to Intermittent Fasting and I want you to live a healthy life. In this workday show you will get a 5-10 minute update on something new or interesting in the world of health, fitness, or nutrition.


51: Nutrient Partitioning Effect
Jun 15, 2018 • 6 min
In this episode, inspired by Dr. William Lagakos’ book “The poor, misunderstood calorie” I decide to take a deep dive into the science behind nutrient partitioning and simple things we can do to help maximize the effect. Link to…
50: Thoughts on 50 Episodes
Jun 14, 2018 • 7 min
This episode is not normal, and you may want to skip. I give my thoughts on the first 50 episodes and some things I have learned. Unscripted and unedited, it is much less produced than many of my episodes.
49: Trans Fats and Rage
Jun 4, 2018 • 5 min
This is a fun episode about a potential link between Trans fats and aggression. There was an interesting study done that suggested greater consumption of trans fats increased the aggression in people. Study:…
48: Saturated Fats
May 15, 2018 • 3 min
In this episode I take on the dietary recommendation agencies who have made it their mission to unfairly demonize saturated fats, which are at best very weakly linked to mortality.
47: Early Time Restricted Feeding
May 14, 2018 • 5 min
This episode is about a seminal new article that upends many of my previous assumptions about intermittent fasting and is leaving me scrambling to edit my book.
46: Open Journals, Open Data, Open Review
May 11, 2018 • 4 min
In this episode I rant about how I think open journals and open data are important for science to progress.
45: Magnesium
May 10, 2018 • 10 min
In this episode, another request, I analyzed the health effects of magnesium. It may be useful for depression, anxiety, insulin sensitivity, glycemic control, and even testosterone.
44: Arginine Precursors, Macrophages, and Recovery
May 8, 2018 • 10 min
This episode is heavy on the science. I got a question about whether or not arginine precursors may contribute to muscular recovery through interactions with macrophages and I had no idea so this whole episode you get to learn right along side me.
43: Nicotine
May 4, 2018 • 6 min
DO NOT START SMOKING, DO NOT START DIPPING. TOBACCO IS CANCEROUS. But nicotine may be a useful treatment for Parkinson’s disease, may help with cognition, and could be useful for depression.
42: Football and Heart Disease
May 3, 2018 • 6 min
I love the sport of football. I played for 10 years and coached for 7. It is a sport that helped make me who I am today. However, there is increasing evidence, especially for linemen, linking it to higher rates of heart disease.
41: Creatine
May 2, 2018 • 5 min
Creatine is a popular supplement among athletes, bodybuilders, powerlifters, and weightlifters. It has pretty significant evidence suggesting that it will improve muscular strength and sprint performance and limited evidence that it will improve your…
40: Reproducibility Crisis
May 1, 2018 • 10 min
The reproducibility crisis is the biggest threat facing medicine right now in my opinion. A huge number of studies are failing to replicate and that is a terrifying thing, because decisions are being based on studies that may be inaccurate. There is one…
39: Resveratrol
Apr 30, 2018 • 17 min
This episode is a bit longer than most, but the last several minutes are optional bonus content. I wanted to finally discuss my favorite polyphenol with you guys, resveratrol. It is commonly found in red wine, and for a long time many of the health…
38: Tequila and Weight Loss (Science Reporting Sucks)
Apr 26, 2018 • 5 min
This is an episode about a study that I have seen circulating again that certain outlets claim suggests that tequila can help with weight loss. This is not supported by the study and moreover, represents a dangerous precedent in science reporting. The…
37: Nocebo Effect
Apr 25, 2018 • 4 min
The nocebo effect is the opposite of the placebo effect we covered in episode 36, it is when bad things happen when you take a sugar pill because you expect bad things to happen. This is actually surprisingly common and you can even see severe side…
36: Placebo Effect
Apr 24, 2018 • 6 min
While most people do know what the placebo effect is they often fail to realize just how large the effect can be. The brain can respond in the same way to antidepressants and placebos. Placebos can actually induce respiratory depression in the same manner…
35: Monosodium Glutamate (MSG)
Apr 23, 2018 • 4 min
In this we look at the science of monosodium glutamate (MSG) a common food additive that many people claim to be sensitive to. It appears that it could be a useful tool for improving the nutrition of at risk populations.
34: Saunas
Apr 20, 2018 • 5 min
Inspired by profiles in Tim Ferriss’ book Tools of Titans I decided to try to determine the health effects of saunas on athletic performance. I feel for elite level athletes they are a potentially useful tool.
33: Magnetized Water
Apr 19, 2018 • 6 min
This episode is dedicated to confronting the stupidity of magnetized water, which is apparently a thing that people are marketing now. It’s dumb. Do not buy it. They are trying to scam you. Or they got scammed and didn’t realize it. Either way there are…
32: Low Carb Diets, Glycogen, and the Week 1 Effect
Apr 18, 2018 • 3 min
This is quick episode in which I rant about online communities that treat unsustainable weight loss as sustainable, or about communities that treat water weight loss as fat loss. Both of these are pet peeves of mine, because they are inaccurate, and make…
31: Blue Blockers
Apr 17, 2018 • 5 min
Inspired by Calories Proper and Dr. Lagakos I take a look at the science behind blue blockers and whether or not they can help with sleep.
30: Cordyceps Mushroom
Apr 16, 2018 • 7 min
As we dive back into medicinal mushrooms we look at what is in my opinion one of the most fascinating, with kidney and liver protection, pain relief, anti-inflammatory effects, and it may even make you smarter.
29: Calorie Restriction and Longevity
Apr 13, 2018 • 13 min
This is my longest and probably my most in depth episode so far. In it we dive deep into trying to figure out whether there is a convincing link between calorie restriction and longevity, and what mechanisms may support this link.
28: Garcinia Cambogia is a Scam
Apr 12, 2018 • 3 min
Garcinia Cambogia, commonly marketed as a weight loss supplement does not work, and you should not purchase it. I get incredibly frustrated with charlatans and snake oil salesmen who try to market and sell things like this.
27: Nitrates
Apr 11, 2018 • 5 min
We are back in myth busting mode today, and I look at the especially pernicious one that nitrates cause cancer. They do not, and people who promote that narrative are probably making money off of you.
26: Chaga Mushrooms
Apr 10, 2018 • 7 min
This episode is all about the incredible health effects of chaga mushrooms. They are a potent antioxidant, anti-cancer agent, and may even help with a wide variety of other ailments.
25: Glycolysis
Apr 9, 2018 • 4 min
This episode is an instruction episode, where I teach you some of the basic features of glycolysis. It is not directly applicable, but is interesting to learn if you have any interest in biochemistry.
24: Lion’s Mane Mushrooms
Apr 6, 2018 • 6 min
Lion’s mane mushrooms are a potent nootropic, potential antibiotic and anti-cancer agent, powerful antioxidant, and an immunostimulant. One of the most powerful nootropics I have ever used and a compound I personally enjoy. If you want to try an extract…
23: Coffee
Apr 5, 2018 • 7 min
This episode addresses the health risks and benefits of coffee consumption. Coffee is a widely used, and quite potent health compound, with numerous benefits.
22: Good Studies and Bad Studies
Apr 4, 2018 • 4 min
In this episode I discuss five rules to help you distinguish good studies from bad studies, which is important when you are reading different studies.
21: Reishi Mushrooms
Mar 22, 2018 • 6 min
Normally I am immensely skeptical of alternative medications, but there is some interesting science behind these reishi mushrooms. There is some compelling evidence that they may actually be a useful anti-cancer agent, and immuno-potentiating agent.
20: Go for a Walk, Even if It’s Just 1 Minute and 40 Seconds
Mar 21, 2018 • 5 min
This episode is all about the incredible health benefits of walking, even for just small amounts of time. Seriously, I’m shocked at how huge these health effects are. Hat tip to Dr. William Lagakos Ph. D who started me down this research rabbit hole.
19: Caffeine
Mar 20, 2018 • 6 min
This piece is all about one of my favorite drugs: caffeine. A nootroopic, performance enhancing drug, that has helped me write a book and stay awake in awful meetings. It is beautiful.
18: Fraud in Science
Mar 19, 2018 • 4 min
This episode is meant to discuss the prevalence of fraud in science, and briefly part of the reason this is such an endemic problem. Unfortunately I do not have a solution.
17: Dietary Fiber, Gut Bacteria, And Type 2 Diabetes
Mar 16, 2018 • 6 min
This episode is all about a brand new study in science that posits a mechanistic link between fiber consumption, gut bacteria, and alleviation of Type 2 Diabetes.
16: On Stephen Hawking
Mar 15, 2018 • 3 min
Stephen Hawking was a great and gentle man who gave us a better understanding of both the nature of the cosmos, and the beauty of humanity. He is one of the truly great men, and we all should mourn the passing of this incredible man, but always remember…
15: Omega 3’s, Something Fishy
Mar 14, 2018 • 6 min
This episode is all about a new meta-analysis that just came out challenging many people’s assumptions about Omega 3 fatty acids.
14: Raw Water and the Ways it Will Kill you
Mar 13, 2018 • 5 min
Warning: This episode contains significant vulgarity Raw water is mostly just a few people on the west coast, but I still want to address this before it becomes a more serious issue. Do not drink raw water, you are risking your health for no benefit. Do…
13: Weight Loss and the Whoosh
Mar 12, 2018 • 3 min
This episode is about why you sometimes wake up and see your weight loss has just accelerated and jumped down several pounds.
12: Beans and Heart Disease and Cancer and P Hacking
Mar 9, 2018 • 9 min
This episode is about the entire reason this podcast, my website, and everything else I do exists. Basically most nutritional science is awful. This episode explains my problems with one particularly problematic study and why nutritional science is such a…
11: What is DOMS (Delayed Onset Muscle Soreness)?
Mar 8, 2018 • 5 min
In this episode we discuss some of the current theories about what delayed onset muscle soreness is and how it develops, and also some ideas about how to help manage it.
10: My Experience with a 40 Hour Fast
Mar 7, 2018 • 5 min
In this episode I discuss my experience with a longer 40 hour fast, and some advice on how to deal with it. Remember though that this kind of behavior can be dangerous, here is the number for an eating disorder hotline in case you are worried you may have…
9: Hack Your Cardio with High Intensity Interval Training
Mar 5, 2018 • 5 min
In this episode I discuss one of the most interesting ways to increase your return on investment in cardiovascular with high intensity interval training
8: The Effects of Alcohol on Health both Good and Bad
Mar 4, 2018 • 10 min
In this episode I discuss the health effects of alcohol both positive and negative
7: Frequently Asked Questions about Intermittent Fasting
Mar 3, 2018 • 5 min
In this episode I discuss frequently asked questions about intermittent fasting, like what breaks my fast
6: How to Get Started Intermittent Fasting
Mar 2, 2018 • 9 min
In this episode I take you through the steps to get started and progress in intermittent fasting
5: What is Intermittent Fasting?
Mar 1, 2018 • 7 min
In this, part 1 of a 3 part introduction to intermittent fasting I explain what it is and why it is not a silver bullet diet. I also explain why it is still my favorite diet technique
4: Trend Line Dieting
Feb 28, 2018 • 5 min
Today we discuss a way to master the cruelty of the scale, and gain control of your weight using a technique from John Walker, the founder of Autodesk
3: How to Gain Weight with Only a Little Fat
Feb 27, 2018 • 3 min
In this episode we help out another friend of mine to gain weight. This time though he doesn’t need it to be quick, so we can try to minimize fat gain.
2: How to Gain Weight Quickly
Feb 26, 2018 • 4 min
In this episode I discuss five simple rules to remember if you want to gain weight safely. Remember to never start a diet without medical supervision
1: Obesity as a Disease of Addiction
Feb 25, 2018 • 2 min
In this brief episode I discuss a couple of paradigm shifts in my thoughts on obesity after listening to Tim Ferries’ podcast with Dr. Mate