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

New Research on Food Allergy Prevention Indicates Crucial Timing of Allergen Introduction

Current research shows that how we feed babies during infancy can help reduce the risk of food allergies. However, feeding guidelines regarding allergens have changed radically in the past decade, so it’s important to make sure we’re not following outdated advice that doesn’t align with new research. In addition, infant feeding guidelines in general have also changed. To address these updated guidelines and help parents navigate all the latest research and the process of starting solids, Malina Malkani recently released an evidenced-based baby-led feeding guide and cookbook that makes it easy to feed your baby with confidence, introduce allergens early and consistently, and offer delicious, stress-free meals the whole family will enjoy.

Tune into this episode to learn about:

● Why food allergy prevention strategies are necessary for all babies, not just those at increased risk

● What the current research shows about best practices to reduce the risk of food allergies

● How infant feeding guidelines have changed regarding food allergies and in general

● The risk factors for developing food allergies

● What the top food allergens are

● What it means to offer top allergens early, often and consistently

● How to safely feed common allergens that may be a choking hazard

● Recommended first foods for baby-led weaning or baby-led feeding

● How food allergies disproportionately affect low-income families

● What we know about how food allergies develop

● The difference between baby-led weaning and traditional spoon feeding

● What age to start solids

● Clarification regarding the 4-6 month window for starting solids

● Malina’s new book that addresses these issues and provides family friendly recipes

● Other resources for parents and health professionals

Full shownotes, transcript and resources: https://soundbitesrd.com/282

UMF™ Mānuka Honey is A Functional Food: Look for the Quality Mark

New Zealand mānuka honey is a powerful functional food. For centuries, the unique and powerful healing properties of the mānuka tree (Leptospermum scoparium) have been understood by the indigenous Māori people of New Zealand.

With more than 2,300+ natural compounds identified in New Zealand mānuka honey it has captured the attention of scientists and health professionals across the globe. Research has identified mānuka honey’s Unique Mānuka Factor (UMF™), a unique group of bioactive compounds, such as methylglyoxal (MGO) and leptosperin, which in synergy contribute to its science-supported antibacterial, antioxidant, and anti-inflammatory properties.

Today, UMF™ quality rating system is the most comprehensive, independently certified and internationally recognized quality assurance system for New Zealand mānuka honey. It’s designed to validate mānuka honey potency, authenticity, purity, shelf life and freshness for honey producers, brands, customers and consumers around the world. Each mānuka honey product that carries the UMF™ trademark must pass the stringent Unique Mānuka Factor Honey Association (UMFHA) quality, grading and rating tests. UMFHA represents beekeepers, processors and marketers.

Tune into this episode with guests Dr. Megan Grainger and beekeeper James Jeffery to learn about:

● what mānuka honey is and how it is different from other types of honey

● where mānuka honey comes from and how to identify authentic mānuka honey

● how bees make mānuka honey compared to other types of honey

● why mānuka honey is considered a functional food vs a sweetener

● health research supporting the benefits of mānuka honey including antibacterial, anti-inflammatory and antioxidant properties

● the role beekeepers played in recognizing the topical benefits of mānuka honey

● the UMF™ quality rating system

● the role of beekeepers in creating the UMF™ quality rating system and why a quality control system is important

● what the UMF™ ratings mean

● how to use and enjoy mānuka honey to maximize the benefits

● new and emerging areas of clinical health research – gut health, cancer, etc.

● the Mānuka Mastery Course (a free online self-paced course)

● resources for health professionals and the public

Commercial Support has been provided by the UMF™ Unique Manuka Factor Honey Association

Full shownotes, transcript and resources: https://soundbitesrd.com/281