In this episode, we take a deep dive into the commonly held belief that protein is the most satiating macronutrient. It’s an idea that shows up frequently in both clinical guidance and popular nutrition discourse: if you want to feel fuller, eat more protein. But how robust is that claim when you drill into the details of the evidence?

To explore this, Alan and Danny examine the complex interplay between protein intake, satiety, and energy intake. We look at both historical and recent literature, including work from Kevin Hall’s group, that raises important questions about how much of protein’s supposed appetite-suppressing effect is due to the protein itself versus other influential variables—such as eating rate, food texture, and energy density.

This is an important topic, not just for academic curiosity, but for its practical implications. If our assumptions about protein and satiety are oversimplified or overstated, that has knock-on effects for how we design diets aimed at appetite regulation, weight management, or obesity prevention.

So whether you’re a researcher, a clinician, or simply someone interested in understanding the mechanisms behind how we eat, this episode aims to provide clarity on where the science currently stands—and where it might be leading.

• [03:18] The impact of protein on satiety
• [04:49] Historical context of protein and satiety
• [07:30] Mechanisms of protein-induced satiety
• [16:31] Research methods and measurements
• [21:39] Studies on protein and satiety
• [27:51] Analyzing specific studies
• [35:51] Understanding high protein meals and their effects
• [37:31] Acute vs. chronic effects of high protein intake
• [45:59] Other meal characteristics
• [53:21] Real-world implications of protein intake
• [01:01:19] Summarizing the impact of protein on satiety

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• Go to episode page
• Related studies:
  • Fazzino et al., Nature Food, volume 4, pages144–147 (2023)
  • Weigle et al., Am J Clin Nutr. 2005 Jul;82(1):41-8
  • Smeets et al., J Nutr. 2008 Apr;138(4):698-702
  • Blatt et al., J Am Diet Assoc. 2011 Feb;111(2):290-4.

Global food systems have been increasingly subjected to financial speculation, leading to adverse consequences for growers, consumers, and public health. But what are the systemic vulnerabilities that impact food security, equitable access to nutritious food, and the broader socio-political frameworks influencing these outcomes?

Understanding the financial mechanisms shaping food production and distribution is highly relevant for health professionals, policy makers, and researchers concerned with nutrition, equity, and global health systems.

This episode urges a critical re-evaluation of current food policies and invites consideration of more ethical, resilient approaches to safeguarding food systems.

Professor Martin Caraher is Emeritus Professor of Food and Health Policy at the Centre for Food Policy, City St. Georges, University of London. His research encompasses food poverty, food security, the role of food aid, and the broader implications of food systems on public health.

• [01:12] Financialization of food: an overview
• [05:27] Speculation and its impact on food prices
• [13:10] Global food security and policy responses
• [17:20] Corporate concentration in food systems
• [34:03] Potential solutions and future directions

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• Prof. Caraher’s Recommended Reading List
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• Episode #344: Prof. Martin Caraher – Food Poverty & Food Aid Provision
• X: @MartinCaraher and @NutritionDanny

Seed oils have recently become a hotly debated topic in nutrition, fueled by sensational claims on social media. In this episode, the central theme is examining whether seed oils are truly harmful or if they’ve been unjustly demonized.

The discussion tackles prevalent claims – that seed oils drive inflammation, oxidation, and chronic disease – and compares them against the current scientific evidence.

This is highly relevant to nutrition science and clinical practice today, as many patients and practitioners are encountering conflicting information about vegetable oils.

By exploring the origins of seed oils, their biochemical effects, health outcome data, and the misinformation ecosystem, the episode aims to clarify how omega-6 rich seed oils fit into a healthy diet and what evidence-based guidelines say.

• 01:00 Understanding terms: PUFA, Linoleic Acid, Omega-6
• 05:20 Do seed oils cause inflammation?
• 12:44 Omega-3 and omega-6
• 16:43 Inflammatory markers and linoleic acid
• 19:22 Oxidation and cooking oils
• 26:25 Refining processes and health concerns
• 30:32 Health outcomes and polyunsaturated fats
• 35:18 Evidence cited by anti-seed oil proponents
• 43:48 Conclusions

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• Sigma Statement: Seed Oils on Trial: Is the Panic Justified?
• Related podcast episodes:
  • 502: Sydney Diet-Heart Study – Is Linoleic Acid Causing Heart Disease?
  • 504: Vegetable Oil vs. Saturated Fat – Analysis of the LA Veterans Study
  • 505: Oslo Diet-Heart Study: Cholesterol-lowering Diets & Cardiovascular Events
  • 329: Diet & Inflammation