IGF-1 (Insulin-Like Growth Factor 1) has emerged as a hot topic in health and nutrition discussions, often linked to longevity, cancer risk, and metabolic health.

On one hand, IGF-1 is essential for growth, repair, and metabolic regulation; on the other, it is sometimes associated with disease processes, including cancer and cognitive decline.

For those intrigued by the intersection of nutrition, biomarkers, and disease prevention, IGF-1 offers an opportunity to explore how science grapples with these complexities.

Claims about manipulating IGF-1 through dietary changes — whether by reducing protein or adopting fasting protocols — are common. But does the evidence support these claims?

If you’re curious about IGF-1 and the relationships between diet, disease, and healthy aging, in this Premium-exclusive episode Danny and Alan discuss this fascinating topic.

To listen to the full episode, subscribe to Sigma Nutrition Premium

• [02:21] IGF-1 and Diet: Examining the Relationship
• [09:15] IGF-1 as a Biomarker: Challenges with Sensitivity and Specificity
• [11:54] IGF-1 and Cancer Risk: Insights and Complexities
• [25:51] IGF-1 in Aging: Cognitive Function and Longevity Considerations
• [43:38] Key Takeaways: IGF-1, Diet, and Practical Advice

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• Murphy et al., 2020 – observational and Mendelian randomization analyses

Fitness pursuits can bring various benefits. However, within the modern fitness industry there is a complex interplay of body image ideals, societal pressures, and disordered eating behaviors.

Research continues to illuminate how certain practices and messaging within the industry—such as the overvaluation of leanness or the impact of social media personas—can fuel body dissatisfaction and disordered eating.

For fitness coaches and enthusiasts alike, this raises important questions:

• What defines success in fitness?
• How can individuals engage in training and nutrition without falling into harmful traps?
• And how can professionals align their practices with values that support long-term well-being for themselves and their clients?

In this episode, Michelle Carroll, a PhD researcher in clinical psychology, explores these questions in depth. Drawing on her academic work and personal experiences, she discusses the implications of fitness industry norms, the challenges of online coaching, and practical steps for fostering healthier relationships with food and body image.

• [01:15] Defining disordered eating and body image
• [03:47] Motivations behind this research
• [05:37] Impact of the fitness industry on body image
• [08:29] Challenges and misconceptions about body image
• [14:26] Physical capital and pressures on fitness professionals
• [18:20] Consequences of harmful fitness industry messaging
• [35:04] Positive changes and gaps for future research
• [40:16] Practical advice for professionals and individuals

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• Michelle’s website
• Michelle on Instagram: @michellecarroll1
• Disordered Eating Informed – Course

Healthspan, healthy ageing, and chronic disease are pivotal topics in today’s health discourse, emphasizing not just the length of life but the quality of those additional years. Focusing on healthspan means striving for a longer period of life free from disease and disability, which is increasingly important as global life expectancies rise. Healthy ageing involves adopting lifestyle habits that promote physical, mental, and social well-being throughout the lifespan, thereby reducing the risk of chronic diseases such as heart disease, diabetes, and neurodegenerative disorders.

Addressing chronic diseases risk requires a proactive approach centered on prevention and early intervention. By prioritizing healthspan and healthy ageing, individuals can significantly decrease the likelihood of developing chronic illnesses, leading to improved quality of life and reduced healthcare costs.

Sigma Nutrition Radio has consistently addressed these critical themes across many episodes. In this episode, we go back over some of the best episodes of 2024 in this area, including discussions on Alzheimer’s, cholesterol-lowering medications, impact of exercise, and the debate about red meat.

• (03.12) Alzheimer’s: Genetic susceptibility vs. modifiable factors
• (14.59) Heart disease: the “risk factor, disease, event” framework
• (22.10) The strength of evidence we have for the impact of exercise on mortality and longevity
• (28.23) Why high blood pressure is so problematic
• (37.23) Where do we see risk for unprocessed red meat?
• (48.34) The evolution over the years of dietary fat research
• (53.20) Claims about the proposed risks of consuming seed oils
• (56.16) How does fat quality impact heart disease risk?
• (60.35) History of Portfolio Diet research for reducing LDL-C

• 512: Alzheimer’s Disease – Drs. Ayesha & Dean Sherzai
• 525: Cholesterol-Lowering Medication – Dr. Paddy Barrett
• 524: Strength & Fitness Levels for Reducing Chronic Disease Risk & Promoting Health Ageing – Jordan Feigenbaum, MD
• 527: How to Prevent & Treat Hypertension – Dr. Mohammed Alo, DO
• 528: Is Unprocessed Red Meat Problematic for Our Health?
• 532: Dietary Fat: Evidence vs. Misinformation – Alice Lichtenstein, DSc
• 515: Does Dietary Fat Quality Causally Affect Atherosclerosis Risk? – Jacob Christensen, PhD
• 507: Does a Higher Portfolio Diet Score Reduce Heart Disease? – Andrea Glenn, PhD

Links:

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• Go to episode page