Diet Science



Diet Science is a fun 7 to 8 minute weekly program with insights and straight scoops on today's health and diet issues from Dee McCaffrey, CDC. Dee is an Organic Chemist who lost 100 pounds, nearly half her body weight, and has kept it off for 20 years by staying away from processed foods. She's the author of The Science of Skinny, released by Perseus June 2012, and The Science of Skinny Cookbook, which was released December 2014.


  • Will the 2025 Dietary Guidelines for Americans Finally Take a Stance Against Ultra-Processed Foods?

    26/11/2023 Duração: 11min

    Three decades ago a team of independent nutrition experts was recruited by the USDA to create the first Food Guide Pyramid published in 1992 to help Americans get healthier. But, the USDA caved to food industry interests and modified the experts' recommendations, and have never taken a clear stance against processed foods. As a result, Americans are less healthy than they were 30 years ago. Listen in this week as Dee discusses a promising change that may be coming in 2025 as the food guidelines committee is finally examining the science on obesity and ultra-processed foods.Reference:Hess, J. M., Comeau, M. E., Casperson, S., Slavin, J. L., Johnson, G. H., Messina, M., Raatz, S., Scheett, A. J., Bodensteiner, A., & Palmer, D. G. (2023). Dietary guidelines meet nova: Developing a menu for a healthy dietary pattern using ultra-processed foods. The Journal of Nutrition, 153(8), 2472–2481.

  • New Study Confirms Aspartame Raises Insulin Levels

    19/11/2023 Duração: 13min

    A new study reveals that diet sodas sweetened with the artificial sweetener aspartame (also known as Equal) increase insulin levels the same as regular sugar-sweetened soft drinks. Listen in this week as Dee discusses the impact this has on weight gain, diabetes and overall health.Link to The Science of Skinny:

  • Beta Glucan Squelches Food Cravings

    12/11/2023 Duração: 11min

    A special type of fiber has been found to be especially effective at suppressing appetite and tamping down cravings. Listen in this week as Dee discusses how beta glucan works in the body and which food sources are the best.Link to Muffin Recipe:

  • Vitamin K-Rich Diet Prevents Diseases of Aging

    05/11/2023 Duração: 15min

    Promising research shows vitamin K provides defense against age-related conditions like osteoporosis, cancer and heart disease. Listen in this week as Dee discusses the role of vitamin K in bone health and beyond.Reference:Xv, F., Chen, J., Duan, L., & Li, S. (2018). Research progress on the anticancer effects of vitamin K2. Oncology letters, 15(6), 8926–8934.

  • The Link Between Diet, Gut Microbiome, and Depression

    29/10/2023 Duração: 11min

    A study looking at gut bacteria levels in over 2,500 people has linked low levels of certain types of gut bacteria with higher incidence of depression, affirming previous research linking diet quality to this mood disorder. Listen in this week as Dee discusses the the results of this study and the foods that influence a healthy gut and balanced moods.Reference:Radjabzadeh, D., Bosch, J. A., Uitterlinden, A. G., Zwinderman, A. H., Ikram, M. A., Van Meurs, J. B. J., Luik, A. I., Nieuwdorp, M., Lok, A., Van Duijn, C. M., Kraaij, R., & Amin, N.. (2022). Gut microbiome-wide association study of depressive symptoms. Nature Communications, 13(1).

  • Is the OMAD Diet a Viable and Safe Approach to Long-Term Health?

    22/10/2023 Duração: 12min

    The OMAD (one meal a day) diet is making big and bold promises for weight loss and better health, including delaying the aging process. Listen in this week as Dee discusses the research and whether this dietary approach is a viable option for you.Reference:Meessen, E. C. E., Andresen, H., van Barneveld, T., van Riel, A., Johansen, E. I., Kolnes, A. J., Kemper, E. M., Olde Damink, S. W. M., Schaap, F. G., Romijn, J. A., Jensen, J., & Soeters, M. R. (2022). Differential effects of one meal per day in the evening on metabolic health and physical performance in lean individividuals. Frontiers in Physiology, 12, 771944.

  • Thermogenic Super Spices to Rev Up Metabolism

    15/10/2023 Duração: 10min

    Most everyday kitchen spices have a long history of medicinal use, and many of them are good for increasing metabolism in the body due to their thermogenic properties. Listen in this week as Dee discusses five common spices that are known for their ability to lower inflammation, rev up metabolism and burn fat more efficiently. 

  • The Younger You Start, The More Walnuts Can Protect Your Heart

    08/10/2023 Duração: 08min

    A new study shows that walnut consumption is especially potent for heart health, and the earlier you start, the better the benefit. Listen in this week as Dee discusses the details of the study and why walnuts are an important shield against heart disease.References:Steffen, L. M., Yi, S. Y., Duprez, D., Zhou, X., Shikany, J. M., & Jacobs, D. R., Jr (2021). Walnut consumption and cardiac phenotypes: The Coronary Artery Risk Development in Young Adults (CARDIA) study. Nutrition, Metabolism, and Cardiovascular Diseases: NMCD, 31(1), 95–101.

  • Can Psyllium Husk Compare to Ozempic for Weight Loss?

    01/10/2023 Duração: 14min

    Psyllium husk has been dubbed by some social media blogs as a "poor man's" Ozempic. Listen in this week as Dee discusses the similarities and differences between psyllium husk and the popular weight loss drug, and suggests a novel natural alternative that has shown significant improvements in body weight, abdominal circumference, and body fat percentage.References:Boix-Castejón, M., Herranz-López, M., Pérez Gago, A., Olivares-Vicente, M., Caturla, N., Roche, E., & Micol, V.. (2018). Hibiscus and lemon verbena polyphenols modulate appetite-related biomarkers in overweight subjects: A randomized controlled trial. Food & Function, 9(6), 3173–3184. to purchase psyllium husk: to purchase Metabolaid:

  • Hibiscus Aids Weight Loss by Revving Up Metabolism

    24/09/2023 Duração: 06min

    A polyphenol compound in hibiscus called Hibiscus sabdariffa is shown in studies to aid weight loss by controlling appetite and increasing production of the AMPK gene which regulates cellular energy. Listen in this week as Dee discusses the AMPK gene and its role in weight loss, lowering blood pressure and even anti-aging!References:Boix-Castejón, M., Herranz-López, M., Pérez Gago, A., Olivares-Vicente, M., Caturla, N., Roche, E., & Micol, V.. (2018). Hibiscus and lemon verbena polyphenols modulate appetite-related biomarkers in overweight subjects: A randomized controlled trial. Food & Function, 9(6), 3173–3184., H. C., Peng, C. H., Yeh, D. M., Kao, E. S., & Wang, C. J. (2014). Hibiscus sabdariffa extract inhibits obesity and fat accumulation, and improves liver steatosis in humans. Food & Function, 5(4), 734–739. to purchase Hibiscus tea:

  • The Sweet Benefits of Glycine

    18/09/2023 Duração: 11min

    In addition to being one of the fundamental amino acids used to building protein in the body, glycine is involved in many different important chemical reactions within the body, especially its ability to quell inflammation. It also has a sweet taste, similar to sugar, but without any of the calories or negative effects on blood sugar. Listen in this week as Dee discusses the many health benefits of glycine, and how to use it as a sweetener. Reference:Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017). Multifarious beneficial effect of nonessential amino acid, glycine: A review. Oxidative Medicine and Cellular Longevity, 2017, 1716701.  Link to purchase glycine:

  • Are You Taking the Right Dose of Fish Oil?

    10/09/2023 Duração: 11min

    A recent study evaluated over 2,000 fish oil supplements and found that the variable doses suggested on product labels are typcially much lower than the doses used in studies that associate fish oil benefits for heart, brain and joint health. Listen in this week as Dee discusses the results of this study and what the optimal doses of fish oil and omega-3 fatty acids are. Reference:Assadourian, J. N., Peterson, E. D., McDonald, S. A., Gupta, A., & Navar, A. M. (2023). Health claims and doses of fish oil supplements in the US. JAMA cardiology, e232424. Advance online publication. to purchase fish oil:

  • Irish Butter Really is a Better Butter!

    04/09/2023 Duração: 10min

    A new study shows that the majority of dairy farmers in Ireland use a pasture based, grass-fed feeding system that produces milk with significantly higher levels of 4 key nutrients compared to grass-fed dairy cows in the U.S. and other countries.  Listen in this week as Dee discusses the results of this study and why Irish butter really is better.Reference:Timlin, M., Fitzpatrick, E., McCarthy, K., Tobin, J. T., Murphy, E. G., Pierce, K. M., Murphy, J. P., Hennessy, D., O’Donovan, M., Harbourne, N., Brodkorb, A., & O’Callaghan, T. F. (2023). Impact of varying levels of pasture allowance on the nutritional quality and functionality of milk throughout lactation. Journal of Dairy Science. Link to purchase irish butter: to purchase irish cheese:

  • Fatty Liver Disease Gets a New Name

    28/08/2023 Duração: 12min

    The medical term "fatty liver disease" is getting a new name as terminology adapts to better reflect the symptoms of the disease and becomes more sensitive to patient experiences. The changes were needed because the term could be considered to confer stigma. Listen in this week as Dee reveals the new name for this metabolic condition, and offers some helpful nutrtion advice on how to support healing of the liver.Reference:Rinella, M. E., Lazarus, J. V., Ratziu, V., Francque, S. M., Sanyal, A. J., Kanwal, F., Romero, D., Abdelmalek, M. F., Anstee, Q. M., Arab, J. P., Arrese, M., Bataller, R., Beuers, U., Boursier, J., Bugianesi, E., Byrne, C., Castro Narro, G. E., Chowdhury, A., Cortez-Pinto, H., Cryer, D., … NAFLD Nomenclature consensus group (2023). A multi-society Delphi consensus statement on new fatty liver disease nomenclature. Hepatology (Baltimore, Md.), 10.1097/HEP.0000000000000520. Advance online publication.

  • The Green Tea Effect: How this Common Beverage Regulates Gut Health and Combating Obesity

    21/08/2023 Duração: 08min

    A recent study investigating the effect of three different concentrations of green tea in the diet showed better gut health and more weight loss in the group consuming the highest concentration. Listen in this week as Dee discusses the results of the study and what it means for your overall health.Reference:Mei, H., Li, J., Liu, S., Jeyaraj, A., Zhuang, J., Wang, Y., Chen, X., Yuan, Q., & Li, X. (2023). The role of green tea on the regulation of gut microbes and prevention of high-fat diet-induced metabolic syndrome in mice. Foods, 12(15), 2953.

  • Does Soda with Added Prebiotics Boost Your Gut Health?

    13/08/2023 Duração: 16min

    Brands of soda like Olipop and Poppi are the latest in a line of food and beverage products called "functional foods" that have added ingredients purported to improve health. Listen in this week as Dee discusses the role of prebiotics in gut health, and whether adding them to sodas provides similar beneft to eating probiotic foods. She also reviews several brands of prebiotics sodas to help you make an informed decision.Link to purchase prebiotic soda:

  • Brain-healthy MIND Diet Helps Kids Focus Better in School

    06/08/2023 Duração: 11min

    The MIND Diet was originally developed to help older adults stave off dementia and keep their minds sharp. Now a new study shows that this brain-healtlhy approach to eating can also help school-aged children find their focus. Listen in this week as Dee discusses the details of this study, and which foods are the most important for brain health.Reference:Ramsey, L. (2023, July 23). MIND diet may improve attention in pre-adolescents, study shows. News Medical Life Sciences.

  • Study Shows Strong Evidence that Omega-3's Improve Lung Health

    30/07/2023 Duração: 11min

    Omega-3's are well known for reducing risks of cardiovascular disease and cancer, but their role in chronic lung disease has not been well studied until now. Listen in this week as Dee discusses the findings of this study, including which type of omega-3 has the most impact on lung health, and the foods you need to include to make sure you get enough.Reference:Patchen, B. K., Balte, P., Bartz, T. M., Barr, R. G., Fornage, M., Graff, M., Jacobs Jr, D. R., Kalhan, R., Lemaitre, R. N., O’Connor, G., Psaty, B., Seo, J., Tsai, M. Y., Wood, A. C., Xu, H., Zhang, J., Gharib, S. A., Manichaikul, A., North, K., … Cassano, P. A. (2023). Investigating associations of omega-3 fatty acids, lung function decline, and airway obstruction. American Journal of Respiratory and Critical Care Medicine. to Purchase Omega-3's fish oil: to Purchase Omega-3's Algae Oil:

  • American Medical Association's Shifts its Policy on use of Body Mass Index as Predictor of Disease Risk

    23/07/2023 Duração: 11min

    The American Medical Association has adopted a new policy on the use of Body Mass Index (BMI) alone for assessment of disease risk, noting significant limitations associated with widespread use of BMI in clinical settings. Listen in this week as Dee discusses the reasons for the new policy, and lists some other measurements that are more accurate for determiing disease risk factors.Reference:AMA adopts new policy clarifying role of BMI as a measure in medicine. (2023, June 14). American Medical Association.

  • Aspartame is "Possibly Carcinogenic to Humans" according to the World Health Organization

    16/07/2023 Duração: 19min

    Aspartame, an artificial sweetener used in many diet sodas, sugar-free products, and sold in blue packets under the name "Equal", has now been classified by the World Health Organization as "possibly carcinogenic to humans." Listen in this week as Dee discusses the findings and recommendations from this study, as well as other health concerns linked to aspartame consumption.Link to Dee's book The Science of Skinny:, K., Pilarz, A., Rogut, A., Maj, P., Szymańska, J., Olejnik, Ł., & Szymański, P. (2021). Aspartame-true or false? Narrative review of safety analysis of general use in products. Nutrients, 13(6), 1957. Health Organization. (2023, July 14). Aspartame hazard and risk assessment results released. 

página 1 de 15