Full shownotes, transcript and resources here: https://soundbitesrd.com/292

The Forgotten Vitamin: K2's Role in Cardiovascular and Skeletal Health

Vitamin K2 might not be the first nutrient you think of when it comes to heart health or bone health – but it should definitely be on your list of important nutrients. This episode explores the science behind vitamin K2, how it differs from K1, and its role alongside other nutrients in supporting cardiovascular and skeletal health.

Tune in to this episode to learn about:

● the differences between vitamin K1 and K2

● why K2 matters for heart and bone health

● food sources and if they are common in the diet

● how much vitamin K2 is recommended

● other nutrients that work with vitamin K2 to support heart and bone health

● research on vitamin K2's role in heart and bone health including the AVADEC Trial

● what to look for in supplements

● ways to assess the quality of supplements

● updated vitamin D recommendations

● preventing deficiency vs. optimal amounts of nutrients

● resources for health professionals and the public

Full shownotes, transcript and resources here: https://soundbitesrd.com/291

Belief-Based Research: The Power of Shared Values

Public trust has shifted. Once, experts like scientists were the go-to voices for credible information, earning trust through their ability to solve major societal challenges. Today, "someone like me" is considered just as trustworthy, while social media influencers and opinion-driven podcasts often reach larger audiences than traditional news outlets. Consumers are now "choosing their own adventure" when deciding what information about food and nutrition they believe.

In this episode, we explore groundbreaking findings from The Center for Food Integrity's research study, The Evolution of Truth. By uncovering the core values, beliefs, and fears shaping consumer behavior around food, this research offers powerful insights to help listeners navigate a polarized world where truth is increasingly defined by perception rather than science.

Tune in to this episode to learn about:

● how truth is a social construct and what that means

● the power of shared values in building trust

● 5 different consumer personalities and how to better connect with them

● what different types of consumers think about MAHA

● the inherent opportunities borne out of MAHA

● nutrition misinformation and consumer behavior

● social media influence vs. facts

● truth in food and nutrition

● building trust vs. defending an interest

● how to build trust in science

● the role of science in building trust

Parents are bombarded with and overwhelmed by complex cultural, environmental, economic and political issues that impact their parenting skills, choices and confidence. By approaching various parenting challenges and questions from a science and social justice lens and parenting based on values, we can be more aware of the systemic forces that harm kids, differentiate what we can and cannot control, and build more fulfilling relationships with our children.

Tune in to this episode to learn about:

● the connection between science and justice

● science curiosity vs. science literacy

● values-based parenting

● food-related topics including:

o infant formula

o clean eating

o MSG

o PFAS/forever chemicals

o Fat phobia

● Hazard vs risk

● The origins of and history behind BMI

● Resources and related episodes

Full shownotes, transcript and resources: https://soundbitesrd.com/290

Unbottled Potential: From Sober Curious to Sober Serious

As the sober curious movement gains traction, more people are reevaluating their relationship with alcohol and changing their habits. Challenging societal myths around alcohol's role in relaxation, celebration and socializing can result in mindset shifts to begin exploring an alcohol-free lifestyle and discover how sobriety can impact core areas of life and enhance both personal and professional success.

Tune in to this episode to learn about:

● the sober curious movement

● how sobriety impacts life pillars

● why alcohol can be a barrier to success

● perceived norms about alcohol

● alcohol, sobriety and weight

● how drinking impacts women in particular

● how to address shame in a healthy way

● a quiz to assess your feelings about drinking

● tips for embracing an alcohol-free lifestyle

● common challenges and how to stay on track

● information on moderation, portion sizes, ABV and more

Full shownotes, transcript and resources: https://soundbitesrd.com/289

Beyond Thirst: The Crucial Role of Hydration on Health & Performance

The connection between hydration and health is a relatively new and still under-researched area of science. However, emerging evidence suggests that staying well-hydrated plays a far more significant role in our health than most people realize. While it's widely known that adequate hydration supports healthy bowel function and helps regulate body temperature, research shows it also impacts a variety of health factors ranging from exercise performance to kidney function and even the risk of developing chronic diseases such as cardiovascular disease and diabetes.

Tune into this episode to learn about:

● the difference between dehydration and underhydration

● the paradox of hydration

● common myths about hydration

● what happens in the body when you're not optimally hydrated

● what research shows regarding the impact of hydration on kidney function, UTIs, kidney stones, cortisol levels, glucose regulation, development of diabetes, fatty liver disease, life expectancy, dementia and cardiovascular disease

● how hydration Impacts endurance and strength during exercise

● how to determine if you're underhydrated

● how much water/fluid people are actually drinking

● if there's any validity to the "8 glasses a day" recommendation

● if thirst is a reliable signal for hydration

● the difference between a high drinker and low drinker

● tips for staying adequately hydrated

Full shownotes, transcript and resources: https://soundbitesrd.com/288

Despite the growing body of research, we are still in the early stages of understanding the gut microbiome. Consumer interest in biotics is growing and this trend is driving more research into pre, pro, post and synbiotics and their potential health benefits. This episode focuses on prebiotics, which are defined as "a substrate that is selectively utilized by host microorganisms conferring a health benefit" and are often associated with dietary fibers but may also derive from non-fiber substances such as polyphenols.

Tune into this episode with Hannah Ackermann, MBA, RDN to learn about:

● what prebiotics are and what they have to do with fiber

● research regarding the known and emerging health benefits of prebiotics

● health claims for prebiotics

● trends in consumer interest in biotics

● low FODMAP diets

● what to look for on food labels

● how different prebiotic fibers may impact GI symptoms

● the prebiotic fiber ingredient Arrabina Wheat Fiber

● resources for health professionals and the public

Commercial support has been provided by COMET, a company specializing in prebiotic dietary fiber ingredients.

Full shownotes, transcript and resources: https://soundbitesrd.com/287

"Low" Carbohydrate Diets and Metabolic Health: What Does the Research Show?

Commercial support has been provided by Simply Good Foods. Dr. Jim Painter was sponsored by an unrestricted grant from Simply Good Foods to speak on the podcast. No products or brands are discussed or promoted.

Lower carbohydrate, higher protein and higher fat dietary patterns have seen a resurgence in interest in both the research community and in popular culture in the past decade. This has been accompanied by a clearer understanding of who may benefit from dietary patterns that reduce carbohydrate and increase other macronutrients and the ways in which these approaches change human metabolism to facilitate weight loss and improve glycemic control.

While often regarded as fad diets, there is a significant amount of clinical evidence that can be used to evaluate the potential upsides and downsides of these types of dietary approaches. This research can be leveraged to understand what dietary factors should be considered when trying to optimize lower carbohydrate diets and how other macronutrients need to be shifted in order to provide sufficient nutrition. It should be noted that there is a large body of evidence that can be used to help answer many of the outstanding questions related to carbohydrate reduction or restriction. Furthermore, this large body of clinical research has resulted in many high-quality meta-analyses that help give a clearer picture of the utility of such alternative dietary patterns, especially regarding improving glycemic control in those with type 2 diabetes.

Tune into this episode with Dr. Jim Painter to learn about:

● Research studies on low/lower carbohydrate diets and metabolic health

● Research related to diabetes, prediabetes, inflammation

● How "low carbohydrate" is defined in various research studies

● Ketogenic diet research

● Higher protein and fat intake related to lower carbohydrate diets

● Popularity of higher protein diets

● How the quality of carbohydrates, protein and fat may impact health

● Intermittent fasting research

● Insights on ketosis, autophagy

● diabetes remission

● the "best" diet(s) for diabetes

● 2025 Diabetes Standards of Care

● If the Mediterranean diet can be considered low carb

● Potential health benefits with or without weight loss

● resources for health professionals and the public

Full shownotes, transcript and resources: https://soundbitesrd.com/286

When you or your loved ones are in the hospital it can be overwhelming and stressful. You may feel unsure about speaking up and asking questions or sharing information with your healthcare team. But research indicates that up to 70% of patient harm events are due to communication breakdowns, and most people don't realize how much power they have in managing their own care—and how understanding their rights and speaking up can truly make a life-saving difference.

Tune into this episode to learn about:

● understanding your healthcare consumer rights

● taking charge of your own healthcare

● how to help a loved one in the hospital

● staying safe in the healthcare system

● tools to navigate the healthcare system

● how families and patients can speak up when they feel intimidated or reluctant

● the 3 "P"s and "CUSS" words to empower conversations

● stories and examples of healthcare harm that can impact patient safety

● how to choose the best hospital for the safest care

● resources including a free patient safety checklist

Full shownotes, transcript and resources: https://soundbitesrd.com/285

According to the Centers for Disease Control and Prevention, more than 40% of American adults have obesity, costing the U.S. healthcare system an estimated $173 billion annually. The development of incretin-based therapies, such as glucagon-like peptide-1 (GLP-1) and glucose-dependent insulinotropic polypeptide (GIP), marks a major advance in obesity treatment. Registered Dietitian Nutritionists (RDNs) play a crucial role in providing medical nutrition therapy (MNT) to people using these medications as part of comprehensive obesity care.

Tune into this episode to learn about:

● the new paper published in JAND about injectable weight loss medications and lifestyle interventions

● the unique and evolving role of RDNs in obesity care

● why this new class of obesity medications has become so popular

● how these medications work

● the amount of weight loss needed to reduce obesity related comorbidities

● the evolution of different terms for these medications

● the pipeline of obesity medications we will see in the next few years

● how these medications have impacted the role of RDNs in counseling patients

● common side effects and nutritional considerations

● concerns about loss of muscle mass and bone density

● the importance of and role of exercise while taking these medications

● emotional aspects of significant weight loss in a short time

● how RDNs can be utilized in comprehensive obesity care in the long term

● how RDNs can stay informed and up to date on the medications and obesity care in general

● when people taking these medications should be referred to RDNs

● how working with an RDN can improve a person's experience and outcomes

● additional information and resources for the public and health professionals

Full shownotes, transcript and resources: https://soundbitesrd.com/284

How safe are the food dyes found in many of the products we consume daily? Are concerns about their effects based on scientific evidence or misinformation? With government agencies and researchers continuously evaluating these additives, what changes might we see if more regulations and bans are put in place? As food products evolve in response to shifting policies, how can consumers stay informed and make the best choices for themselves?

Tune into this episode to learn about:

● What types of foods/beverages contain food colors and why

● Artificial vs. natural food dyes

● What the research shows about the safety of food dyes

● Common myths and misconceptions about food dyes

● Challenges in making food color changes or product reformulations

● The California food dye acts

● Red dye number 3

● The differences and similarities between the US and EU approach to risk management

● The truth about the differences between what the EU has banned compared to the US

● The difference between hazard and risk and why it is important

● A new food additives toolkit from IFT

● Takeaways and resources for the public and health professionals

Full shownotes, transcript and resources: https://soundbitesrd.com/283