Let's Digest This...

Aurora Voglewede
  • 5,0 (1)
  • ПИТАНИЕ
  • ЕЖЕНЕДЕЛЬНО

Confused about nutrition advice online? That's where I come in. As a registered dietitian, I am confident calling myself a nutrition expert. On Let's Digest This we dive into all the hot topics and make them, well...digestible.

  1. Food for Mood: How What You Eat Shapes How You Feel

    -1 ДН.

    Food for Mood: How What You Eat Shapes How You Feel

    The science linking food and mood is more compelling than most people realize. We cover the gut-brain axis, the SMILES trial, fruit and vegetables, and what a poor diet actively does to mental health. Jacka FN, et al. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial). BMC Medicine, 15(1), 23. Opie RS, et al. (2015). Dietary recommendations for the prevention of depression. Nutritional Neuroscience, 20(3), 161–171. Mujcic R & Oswald AJ. (2016). Evolution of well-being and happiness after increases in consumption of fruit and vegetables. American Journal of Public Health, 106(8), 1504–1510. Lane MM, et al. (2022). Ultra-processed food consumption and mental health: a systematic review and meta-analysis. JAMA Network Open. Firth J, et al. (2020). Food and mood: how do diet and nutrition affect mental wellbeing? BMJ, 369, m2382. Lassale C, et al. (2019). Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis. Molecular Psychiatry, 24, 965–986. Hilimire MR, et al. (2015). Fermented foods, neuroticism, and social anxiety: an interaction model. Psychiatry Research, 228(2), 203–208. Sonnenburg JL & Bäckhed F. (2016). Diet-microbiota interactions as moderators of human metabolism. Nature, 535, 56–64. Grosso G, et al. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PLOS ONE, 9(5), e96905. Molendijk M, et al. (2018). Diet quality and depression risk: a systematic review and dose-response meta-analysis of prospective studies. Journal of Affective Disorders, 226, 346–354. Wastyk HC, et al. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137–4153.

    16 мин.
  2. Food Dyes: Separating the Science from the Scare Stories

    15 МАЯ

    Food Dyes: Separating the Science from the Scare Stories

    Food dye headlines are alarming. The science is more complicated. We look at what the evidence actually shows on hyperactivity, cancer concerns, and how to think about this proportionately. Sources: McCann D, et al. (2007). Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community: a randomised, double-blinded, placebo-controlled trial. The Lancet, 370(9598), 1560–1567. Nigg JT, et al. (2012). Meta-analysis of attention-deficit/hyperactivity disorder or attention-deficit/hyperactivity disorder symptoms, restriction diet, and synthetic food color additives. Journal of the American Academy of Child & Adolescent Psychiatry, 51(1), 86–97. Kobylewski S & Jacobson MF. (2012). Toxicology of food dyes. International Journal of Occupational and Environmental Health, 18(3), 220–246. Arnold LE, et al. (2012). Artificial food colors and attention-deficit/hyperactivity symptoms: conclusions to dye for. Neurotherapeutics, 9(3), 599–609. US FDA. (2025). Revocation of Red 3 food additive authorization. fda.gov EFSA Panel on Food Additives. (2010). Scientific opinion on the re-evaluation of Allura Red AC (E 129) as a food additive. EFSA Journal, 8(7), 1551. Potera C. (2010). Diet and nutrition: the artificial food dye blues. Environmental Health Perspectives, 118(10), A428. Vartanian LR, et al. (2007). Effects of soft drink consumption on nutrition and health: a systematic review and meta-analysis. American Journal of Public Health, 97(4), 667–675. Monteiro CA, et al. (2019). Ultra-processed foods: what they are and how to identify them. Public Health Nutrition, 22(5), 936–941.

    13 мин.
  3. How to Go Plant Based Without Missing a Thing

    8 МАЯ

    How to Go Plant Based Without Missing a Thing

    Eating more plants is great, but a few nutrients need real attention. Aurora breaks down protein targets, B12 non negotiable, omega 3, iron and more. Sources: Rogerson D. (2017). Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14, 36. Melina V, Craig W, Levin S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970–1980. Watanabe F & Bito T. (2018). Vitamin B12 sources and microbial interaction. Experimental Biology and Medicine, 243(2), 148–158. Saunders AV, et al. (2013). Omega-3 polyunsaturated fatty acids and vegetarian diets. Medical Journal of Australia, 1(2), 22–26. Gorczyca D, et al. (2013). An introduction to the integrated approach to nutrition in plant-based diets. Journal of Nutrition and Metabolism. Pawlak R, et al. (2013). How prevalent is vitamin B12 deficiency among vegetarians? Nutrition Reviews, 71(2), 110–117. Haider LM, et al. (2018). The effect of following a vegan diet on micro- and macronutrient status. Critical Reviews in Food Science and Nutrition, 58(17), 2906–2955. Gorissen SHM, et al. (2018). Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids, 50(12), 1685–1695. Hurrell R & Egli I. (2010). Iron bioavailability and dietary reference values. American Journal of Clinical Nutrition, 91(5), 1461S–1467S. Evatt ML, et al. (2010). Prevalence of vitamin B12 deficiency in older adults. Nutritional Neuroscience, 13(3), 128–135.

    17 мин.
  4. How to Actually Eat Well Consistently (Without Relying on Willpower)

    1 МАЯ

    How to Actually Eat Well Consistently (Without Relying on Willpower)

    You probably already know what to eat. The hard part is doing it consistently. Aurora covers the planning, prep, recipe library, and habits system that actually make it happen. Sources: Fogg BJ. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt. Clear J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery. Wood W & Neal DT. (2007). A new look at habits and the habit-goal interface. Psychological Review, 114(4), 843–863. Milkman KL, et al. (2014). Holding the Hunger Games hostage at the gym: An evaluation of temptation bundling. Management Science, 60(2), 283–299. Monsivais P, et al. (2014). Time spent on home food preparation and indicators of healthy eating. American Journal of Preventive Medicine, 47(6), 796–802. Wolfson JA & Bleich SN. (2015). Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, 18(8), 1397–1406. Harnack L, et al. (1998). Guess who's cooking? The role of men in meal planning, shopping, and preparation in US families. Journal of the American Dietetic Association, 98(9), 995–1000. Kaushal N & Rhodes RE. (2015). Exercise habit formation in new gym members: a longitudinal study. Journal of Behavioral Medicine, 38(4), 652–663.

    15 мин.
  5. How to Actually Eat Well Consistently (Without Relying on Willpower)

    1 МАЯ

    How to Actually Eat Well Consistently (Without Relying on Willpower)

    You probably already know what to eat. The hard part is doing it consistently. Aurora covers the planning, prep, recipe library, and habits system that actually make it happen. Sources: Fogg BJ. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt. Clear J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery. Wood W & Neal DT. (2007). A new look at habits and the habit-goal interface. Psychological Review, 114(4), 843–863. Milkman KL, et al. (2014). Holding the Hunger Games hostage at the gym: An evaluation of temptation bundling. Management Science, 60(2), 283–299. Monsivais P, et al. (2014). Time spent on home food preparation and indicators of healthy eating. American Journal of Preventive Medicine, 47(6), 796–802. Wolfson JA & Bleich SN. (2015). Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, 18(8), 1397–1406. Harnack L, et al. (1998). Guess who's cooking? The role of men in meal planning, shopping, and preparation in US families. Journal of the American Dietetic Association, 98(9), 995–1000. Kaushal N & Rhodes RE. (2015). Exercise habit formation in new gym members: a longitudinal study. Journal of Behavioral Medicine, 38(4), 652–663.

    33 мин.
  6. Fuel Your Move: The REAL Science of Pre and Post Workout Nutrition

    24 АПР.

    Fuel Your Move: The REAL Science of Pre and Post Workout Nutrition

    Fasted training, anabolic windows, carb timing: Aurora separates the real science from the gym mythology. Content is for informational purposes only and is not a substitute for individualized advice from a registered dietitian or healthcare provider. Sources: Kazeminasab F, et al. Fasted vs. fed exercise meta-analysis. Clin Nutr ESPEN. 2025 → doi.org/10.1016/j.clnesp.2025.02.002 Aird TP, et al. Fasted vs. fed performance review. Scand J Med Sci Sports. 2018 → doi.org/10.1111/sms.13054 Edinburgh RM, et al. Fasted exercise, hunger & energy balance. Int J Obesity. 2022 → doi.org/10.1038/s41366-021-00993-1 Vieira AF, et al. Fasted vs. fed resistance training RCT. IJSNEM. 2025 → doi.org/10.1123/ijsnem.2024-0215 Hackett D & Hagstrom A. Fasted exercise & body composition. J Funct Morphol Kinesiol. 2017 → doi.org/10.3390/jfmk2040043 Schoenfeld BJ, et al. Protein timing & hypertrophy meta-analysis. JISSN. 2013 → doi.org/10.1186/1550-2783-10-53 Nutrients. Protein timing systematic review. 2025 → doi.org/10.3390/nu17132070 Zhou HH, et al. Protein timing network meta-analysis. IJSNEM. 2024 → doi.org/10.1123/ijsnem.2023-0118 Kerksick CM, et al. ISSN Nutrient Timing Position Stand. JISSN. 2017 → doi.org/10.1186/s12970-017-0189-4 Thomas DT, et al. ACSM Nutrition & Athletic Performance Position Statement. MSSE. 2016 → doi.org/10.1249/MSS.0000000000000852 Wallis GA & Podlogar T. Carbohydrate & the endurance athlete. GSSI. 2022 → gssiweb.org Share

    18 мин.
  7. Fat is NOT the Enemy

    17 АПР.

    Fat is NOT the Enemy

    Fat isn't the enemy ... but type and ratio matter enormously. Aurora breaks down fats, hormones, inflammation, and your brain. Content is for informational purposes only and is not a substitute for individualized advice from a registered dietitian or healthcare provider. Sources: Simopoulos AP. Omega-6/omega-3 ratio & chronic disease. Biomed Pharmacother. 2002 → doi.org/10.1016/S0753-3322(02)00253-6 Dinicolantonio JJ & O'Keefe JH. Low omega-6/omega-3 ratio & autoimmune/inflammatory disease. Missouri Medicine. 2021 → pmc.ncbi.nlm.nih.gov/articles/PMC8504498 Zhang Y, et al. Plasma omega-6/omega-3 ratio & mortality (UK Biobank). medRxiv. 2024 → doi.org/10.1101/2023.01.16.23284631 Li Y, et al. Omega-3/6 intake & inflammatory biomarkers (NHANES). Front Nutr. 2024 → doi.org/10.3389/fnut.2024.1410154 Omega-3 & cognitive function: dose-response meta-analysis (58 RCTs). Scientific Reports. 2025 → doi.org/10.1038/s41598-025-16129-8 Welty FK. Omega-3 & cognitive decline review. Curr Opin Lipidol. 2023 → doi.org/10.1097/MOL.0000000000000862 Yassine HN, et al. PreventE4 Trial — DHA & APOE4 brain health. CTAD Meeting, 2024. Bhatt DL, et al. REDUCE-IT trial. NEJM. 2019 → doi.org/10.1056/NEJMoa1812792 Chowdhury R, et al. Saturated fat & coronary risk meta-analysis. Ann Intern Med. 2014 → doi.org/10.7326/M13-1788 Sacks FM, et al. AHA Dietary Fats Advisory. Circulation. 2017 → doi.org/10.1161/CIR.0000000000000510

    21 мин.
  8. The Best Diet Doesn't Exist...But Yours Might

    10 АПР.

    The Best Diet Doesn't Exist...But Yours Might

    Mediterranean. Keto. Intermittent fasting. Plant-based. Everyone has an opinion, but what does the evidence actually say? In this episode, Aurora walks through the most popular diets, what the research supports, and where each one falls short. Then we get to the bigger truth: no single diet is best for every human being. Your gut microbiome, genetics, medical history, medications, mental health, and even your culture all shape how your body responds to food in ways a one-size-fits-all plan will never account for. Individualized nutrition isn't just a nice idea, it's the most effective approach, and the science backs it up. This episode will change how you think about the whole diet question. Content is for informational purposes only and is not a substitute for individualized advice from a registered dietitian or healthcare provider. Sources: Estruch R, et al. Mediterranean diet & cardiovascular disease (PREDIMED). NEJM. 2018;378:e34 → doi.org/10.1056/NEJMoa1800389 Sacks FM, et al. DASH diet & blood pressure. NEJM. 2001;344(1):3–10 → doi.org/10.1056/NEJM200101043440101 American Diabetes Association. Standards of Medical Care in Diabetes, 2024. Diabetes Care. 2024;47(Suppl 1) → doi.org/10.2337/dc24-Sint Goldenberg JZ, et al. Efficacy and safety of low and very low carbohydrate diets for type 2 diabetes. BMJ. 2021;372:m4743 → doi.org/10.1136/bmj.m4743 de Cabo R & Mattson MP. Intermittent fasting review. NEJM. 2019;381(26):2541–2551 → doi.org/10.1056/NEJMra1905136 Zeevi D, et al. Personalized glycemic response & gut microbiome. Cell. 2015;163(5):1079–1094 → doi.org/10.1016/j.cell.2015.11.001 Satija A & Hu FB. Plant-based diets & cardiovascular health. Trends Cardiovasc Med. 2018;28(7):437–441 → doi.org/10.1016/j.tcm.2018.02.004 Buettner D & Skemp S. Blue Zones & longevity. Am J Lifestyle Med. 2016;10(5):318–321 → doi.org/10.1177/1559827616637066

    18 мин.
См. все (23)

Трейлер

Об этом подкасте

Confused about nutrition advice online? That's where I come in. As a registered dietitian, I am confident calling myself a nutrition expert. On Let's Digest This we dive into all the hot topics and make them, well...digestible.

Информация

  • Автор
    Aurora Voglewede
  • Годы выхода
    2025 - 2026
  • Выпуски
    23
  • Ограничения
    Без ненормативной лексики
  • Сайт подкаста
    Let's Digest This...