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The Axiom of the Infinite Unknown: Uncertainty as the Only Certainty (Are You Really Science Based? – Part 2)

In All Articles, Blog Posts by Danny Lennon Comments

NB: The aim of this article is to illustrate WHY one should paradoxically maintain “uncertainty as ones only certainty” as a Scientific Thinker. You can read Part 1 of this series: “Uncertainty” in order to acquire the some foundational understanding of the topic that will provide a solid foundation for this article below. Scientist/Believer/Victim Thinking The previous article in this series (read here) began with a hypothetical scenario in which one was to find oneself having a discussion with 3 people. Each of those people had views that were radically different to one’s own. Each individual was asked “what would it take for …

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What Is Science? (Article Version)

In All Articles, Blog Posts by Danny Lennon Comments

This article is a transcription of a Sigma Nutrition Radio podcast episode (this one) that was extremely popular. The episode centered around an attempt to answer the question “what is science?”, or in other words, an attempt to get people to understand and appreciate what it really means to be a scientific thinker. I want to say thank you to the people I got to chat to who I’ve been able to put some of the thoughts across in this episode, Brad Dieter, Mike T. Nelson, Andy Galpin, Ciaran O’ Regan, Trent Stellingwerff, John Kiely, thank you, and thank you to …

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Are You Really Science-Based? – Part One: Uncertainty

In All Articles, Blog Posts by Ciaran O' Regan Comments

What Are You? There are many ways individuals classify themselves based on their views. Often people attach an identity to their views. Maybe they claim to be a “clean eater”. Or a “flexible dieter”. Or maybe it’s as simple as “keto” or “vegan”. Regardless, these classifications are used to tell us the person holds a certain set of views/beliefs. But how attached to them they are may indicate something more important… what type of thinker they are. Consider a hypothetical scenario in which you find yourself in a debate with three people with deeply held nutrition (or other) views. And not only are these views …

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July 2018 – Podcast Round-up Post

In All Articles, Blog Posts by Ella Whitcomb Comments

Welcome to the Podcast Re-cap post for the month of July 2018. This will be a breakdown of some key points that our re-cap author, Ella Whitcomb, took from the episode. by Ella Whitcomb #236 Kevin Ashworth, MSc – Understanding Anxiety & How To Deal With It Kevin holds a BSc in Psychology from Washington State University and an MSc in Counselling Psychology. His focus has remained on anxiety disorders, and he aims to explain complicated concepts in understandable terminology, whilst providing empathy and helping individuals challenge their worst fears. Kevin provides effective, evidence-based treatment to individuals struggling with anxiety …

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June 2018 – Podcast Round-Up

In All Articles, Blog Posts by Ella Whitcomb Comments

Welcome to the Podcast Re-cap post for the month of June 2018. This will be a breakdown of some key points that our re-cap author, Ella Whitcomb, took from the episode. by Ella Whitcomb Episode #232 Ted Ryce – Social Isolation, Flow & the Influencers of Health That The Fitness Industry Forgets Ted has been in the health and fitness industry for 19 years, initially as a personal trainer. He has worked with many busy professionals and celebrities including Richard Branson and Robert Downey Jr. His overarching goal is to help people lead better, more fulfilling lives—legendary lives. Through his podcast, his coaching and …

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May 2018 – Podcast Recap

In Blog Posts by Ella Whitcomb Comments

Introduction Welcome to the first edition to a new feature here at Sigma Nutrition that I think will be tremendously useful to all of you who listen to the podcast… Introducing the Podcast Monthly Recap! I (Danny) am delighted to welcome and introduce you readers to the newest member of the Sigma Nutrition crew, Ella Whitcomb! Ella is a performance nutritionist and completed ISSN Diploma in Sport Nutrition. She is currently in the process of completing the MNU Course. In addition, Ella also has a BSc in Psychology and is beginning a MSc in Sport Psychology this September too! Ella’s monthly …

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The Scale Paradox: A Comprehensive Guide on Using Bodyweight Data

In All Articles, Blog Posts, Nutrition Articles by Guest Post Comments

This is a guest post by Kevin Garde. For more info about Kevin, see the section below this article. Intro When it comes to the world of health and fitness, it is hard for many people to escape the notion that the number we see on a body weight scale provides the most important data point to being healthier and happier. And there is no shortage of conflicting views and controversy when it comes to opinions on the usefulness of scale weight. On an individual level, it often evokes a sense of negativity; as the displayed number leaves many both disheartened and demotivated. …

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Protein: Common Questions Answered

In All Articles, Blog Posts, Nutrition Articles by Arthur Lynch Comments

Share this article on Facebook Arthur Lynch is a PhD candidate in muscle physiology at the University of Limerick, Ireland. Arthur coaches here at Sigma Nutrition, heading up our powerlifting coaching program. He is an international-level powerlifter, representing Ireland at the past 2 IPF world championships. Introduction It’s just over a year since this creatine FAQ article was published here on the sigma nutrition website. The aim of that particular article was to clarify confusion surrounding supplementation with creatine and it was very well received. As a result I decided to do a follow-up article addressed common questions and concerns around protein …

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Carbohydrate Periodization: Fuel For The Work Required

In All Articles, Blog Posts, Nutrition Articles by Guest Post Comments

This is a guest post by Mark Germaine. Mark is currently completing his MSc in Sport Nutrition at Liverpool John Moores University, where he is also working as a Performance Nutritionist with various weight-making athletes. He has an undergraduate degree in Sport Science and Health, and has presented his thesis at the Faculty of Sport & Exercise Medicine Conference. Note from Mark: Before we get into this article, I’d just like to say that when myself and Danny agreed upon a topic, Impey et al. (2018) had not yet been published. This paper essentially encapsulates the body of research with regard to …

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Should You Restrict Caffeine Before Competition To Resensitize To It?

In All Articles, Blog Posts, Combat Sport Articles, Nutrition Articles by Danny Lennon Comments

I recently received an email from someone who had purchased the Sigma Weight Cutting System for MMA & Boxing, asking why I had advised athletes stop caffeine consumption in the final 7-10 days before competition. This is an interesting one because my stance has slightly changed on this matter in recent times. So I’d like to outline both my original thinking, and some opposing thoughts, in this piece. As you already likely know, caffeine is quite the stimulant. And its effects are very quickly noticeable. And the literature supporting it’s beneficial impacts on strength [1] [2], endurance [3] and sports performance [4] …

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A Better Paradigm for Health Professionals: The Biopsychosocial Renaissance

In All Articles, Blog Posts, Nutrition Articles by Guest Post Comments

This is a guest post by Aidan Mackey. Aidan is a coach, nutritionist and Strength & Conditioning student. You can find him at aidanmackeyhealth.com We have never had the level of access to information as we currently do in the modern world. And thankfully the importance of looking to evidence-based practice is an idea that is growing within the health & fitness industry. However, as positive as that may be, are we missing a piece of the puzzle? A piece that is related to some ideas put forth by psychiatrist George Engel about 40 years ago. The Biopsychosocial Model was originally formulated by …

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Examining 8 Claims Made About Foam Rolling, Myofascial Release & the “Back Baller”

In All Articles, Blog Posts, Training Articles by Arthur Lynch Comments

Introduction: As scientists, it is in our nature to question claims made by others and demand evidence to support such statements. It is only by questioning and engaging in meaningful conversation that we progress our understanding of the world around us and as humans. If people did not question we would still all live in fear of travelling too close to the edge of our flat earth, or would continue to poison ourselves with mercury trying to cure syphilis and typhoid. Nothing should be beyond being critiqued. And anyone who makes claims publicly, opens themselves up to questioning, with the …

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How to Build a Career in Nutrition Coaching

In All Articles, Blog Posts, Nutrition Articles by Danny Lennon Comments

For some reason enough people have seemingly deemed me to be “successful” enough to ask me for advice about starting a career in nutrition, usually via some version of one of the following questions: What nutrition course do you suggest I do? What qualifications do I need to work as a nutritionist? I’m a personal trainer/coach, what is the best way to improve my nutrition knowledge and/or my reputation as a nutrition coach? I currently work in a different field but want to transition to a career in nutrition. How should I go about this? Is it possible? I’d like to …

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Could Creatine Be an Effective Treatment for Age-Related Loss of Muscle?

In All Articles, Blog Posts, Nutrition Articles by Danny Lennon Comments

This is a guest post by Lee Bell. Lee has a MSc in exercise physiology and is a consultant lecturer, speaker and content writer. He is a published academic and professional writer and has delivered talks at a number of conferences including the COPA Growth medical conference in London. He is also involved in primary sport science research with other sport scientists across a number of institutions and is currently looking into neck health strategies in Rugby. He has lectured in sport science for a number of years and has also delivered training to hundreds of personal trainers and coaches as master …

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The Nutrition Panel at One-Zero 2016

In Blog Posts by Danny Lennon Comments

The Nutrition Panel at One-Zero 2016 Last year I was part of a panel discussion at the One-Zero Conference in Dublin. I was joined by Daniel Kings (head sports nutritionist at Aspetar in Qatar) and Stephen Nolan (Nutritics software). The focus of the panel was how nutrition is influencing sports and how technology allows for the more efficent administration and monitoring of nutrition to athletes, teams and enthusiasts alike. The panel was hosted by Emma Buckley of Gourmet Fuel. Enjoy this? Share this on Facebook  

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Is Manual Therapy Just a Waste of Time?

In All Articles, Blog Posts, Training Articles by Danny Lennon Comments

This is a guest post by Dr. Paul McCarroll, clinical lead at PMC Performance. Paul has graduated with degrees in both medicine and physiotherapy, is currently working as a Junior Doctor and is a fully qualified physiotherapist. Paul takes an evidence-based approach to injury and pain management. He works with a wide range of high-level athletes in international athletics, rugby, cricket and powerlifting. Paul himself is an AIL rugby player with the famous Garryowen RFC in Limerick, Ireland.  “What is the air speed velocity of an unladen swallow?” – Monty Python Whilst I’m sure that some will disagree with this post, I …

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The 3 Principles of Strength & Conditioning for Combat Sports

In All Articles, Blog Posts, Combat Sport Articles by Ciaran O' Regan Comments

Share this post on Facebook Let’s face it, combat sports are nuts. In choosing to partake in combat sports, we are willingly putting ourselves into positions in which our bodies are at great risk. We essentially prepare ourselves day in and day out to come out on top when we finally test our damage-inducing and avoidance capabilities against those of our opponents. This element of health risk is not a bad thing. Rather, in my eyes, it is what makes combat sports such a powerful “vehicle for the development of your human potential”, to quote Joe Rogan. The sheer intensity …

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Sparring Methodologies: To Spar, or Not To Spar, That is the Question (Part 2)

In All Articles, Blog Posts, Combat Sport Articles by Ciaran O' Regan Comments

[IMPORTANT NOTE: As the title implies, this is Part 2 of a series. This piece can be read in isolation but a much better overall picture could be gotten by first reading Part 1 which can be found here. ] The Dark Side of Hard Sparring I wasn’t fucking around when I chose the title of this series; “to spar or not to spar, that is the question”. I did so for a very specific reason. The original line that I was playing off is of course perhaps the most famous line of all of the Shakespearean literature: “To be, or not …

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To Spar, or Not To Spar, That is the Question – Part 1: Intro to Sparring & Brain Trauma

In All Articles, Blog Posts, Combat Sport Articles by Ciaran O' Regan Comments

Destroying Your Meat Vehicle Vs. Developing Your Human Potential I think I have a not-so-common lens through which to view martial arts training practices. Academically, I have a degree in sport and exercise sciences. Athletically, I started boxing just over 6 years ago, quite late in boxing terms, as a 21 year old. I have been lucky enough to have spent time training in gyms from Holland to San Francisco, Ireland to Boston and so on. This has primarily been practising boxing but more recently it has involved dipping my toes into the MMA world. And so this is where the …

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Creatine: Common Questions Answered

In Blog Posts by Arthur Lynch Comments

Share this article on Facebook Introduction In November 2015, Sigma Nutrition founder Danny Lennon published this outstanding article. The motivation for this piece stemmed from a ridiculous opinion piece written by Irish rugby journalist Neil Francis, essentially implicating creatine as a potential player in the tragic and premature death of All Blacks legend Jonah Lomu. Danny’s rebuttal was spot on and made me incredibly proud to be associated with him. In addition, the number of shares the article received at the time put a beaming smile on my face and gave me a glimmer of hope as to the level of …

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Tips on How To Be an Awesome Coaching Client

In Blog Posts by Gar Benn Comments

[Introductory note from Danny: As coaches* we always ask ourselves a number of questions: How can I be the best coach I can be for this client? What attributes would make me a better coach? How can I make the coaching process as smooth and beneficial for this person as possible? etc. But coaching is a two-way street. If we all want to get the most out of any experience we have working with a coach, then there are a number of things that we can do as coaching clients to improve the experience, to get more benefit from it and …

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Your Powerlifting Meet Preparation Checklist – Part 3

In Blog Posts by Arthur Lynch Comments

Interested in powerlifting? Click here to be notified of the soon-to-launch Sigma Powerlifting Guides Introduction Welcome back to part three of this article series. In part 1 I discussed choosing the right meet for you if you’re fairly new to the sport as well as what to prepare for the day of a meet. Then in part 2, I outlined the thought process involved in choosing the right weight class for you as well as being realistic with your goals for your first few meets. In this part I will provide a synopsis of the running of a Powerlifting meet …

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Your Powerlifting Meet Preparation Checklist – Part 2

In Blog Posts by Arthur Lynch Comments

Interested in powerlifting? Click here to be notified of the soon-to-launch Sigma Powerlifting Guides Introduction In part one of this series I discussed how to select the right meet for you as well as what to bring to the venue on the day. In part two, I will discuss picking the right weight class for you as well as having realistic and sensible goals if you are relatively new to the sport. Picking the Right Weight Class For You I). Intermediate and advanced lifters I going to address this one first because I think it’s a little more straight forward (and …

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Your Powerlifting Meet Preparation Checklist – Part 1

In Blog Posts by Arthur Lynch Comments

Introduction In recent years there has been a continued explosion in the popularity of powerlifting, particularly raw (unequipped) lifting. The purpose of this 3-part series of articles is to inform people new or relatively new to powerlifting on what to prepare themselves for on the day of a meet. I would hope that this guide will be of use to both those thinking of entering their first meet, as well as more experienced competitors. I would also like to preface this article with the caveat that I am speaking from the perspective of being a lifter and coach in the Irish …

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Never Waste An Injury: The Psychology of Setbacks in Combat Sports

In All Articles, Blog Posts, Combat Sport Articles by Ciaran O' Regan Comments

LET US IMAGINE A SCENARIO… You are progressing on your martial arts journey and greatly enjoying the process. All the pieces are falling into place. Your growth curve is beautiful. Every day at training you are picking up new skills and identifying new areas to work on. You have the momentum of a boulder rolling down a hill and you are excited about your progression. With the rate at which you are improving, you see the sky as the limit for your skills. Life is good. Then… BOOM! Some body part, that just seconds before in your mind was as indestructible as steel …

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Are Quarter Squats Actually a Better Option For Athletes?

In Blog Posts by Arthur Lynch Comments

This is a post by Arthur Lynch. Arthur is a PhD researcher in muscle physiology, an international-level raw powerlifter and coach here at Sigma Nutrition. I was recently sent a link to a T-Nation article titled “Tip: Do Quarter Squats To Boost Athleticism” (original piece here), with a request for my opinion on the conclusions drawn by the author. The article is a summary and interpretation of a recently published study by Rhea et al. (full text here). In that study the researchers compared the effect of training quarter-, half- and full-depth squats on performance in the full squat, half squat and quarter squat. …

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The Pros and Cons of Aggressive Dieting [Calories Deficits #3]

In Blog Posts by Danny Lennon Comments

This is part 3 of a series of articles on caloric deficits. Make sure to read parts 1 & 2: Calorie Deficits #1: Understanding the Nuances of Energy Balance Is Slow & Steady Actually the Best Way to Diet? (Calorie Deficits #2) In part two of this series we discussed how fast rates of weight loss through large caloric diets CAN be used without loss much (if any) muscle mass. Especially in those with a decent amount of fat to lose. So should YOU use an aggressive diet? Let’s evaluate the pros and cons… The Pros of Aggressive Dieting Researchers at …

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Is Slow & Steady Actually the Best Way to Diet? (Calorie Deficits #2)

In All Articles, Blog Posts, Nutrition Articles by Danny Lennon Comments

“Many people advise to lose weight at a steady and moderate rate, and recommend not cutting calories too low, in order to preserve muscle mass”. That’s a line taken from an email I was sent a few weeks back. And it perfectly exemplifies a piece of supposed common sense. And at first glance this makes some degree of logical sense, right? With a slower the rate of weight loss, theoretically, you might expect to have more of that weight loss coming from loss of body fat as opposed to lean tissue. And the more aggressive you diet the greater the degree of muscle …

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Calorie Deficits #1: Understanding the Nuances of Energy Balance

In All Articles, Blog Posts by Danny Lennon Comments

Recently I received the following question from podcast listener Noah: “what is the best way to lose massive amounts of fat as fast as possible, without compromising gainz?” It should be inherently obvious to anyone familiar with the relationship between energy balance and body weight that to lose the absolute most amount of fat mass over a given time frame would mean creating the absolute largest energy deficit possible. But equally as obvious, is that creating the largest energy deficit possible (i.e. starvation + high activity) is neither practical nor is it desirable if we plan on holding onto muscle …

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Finding Wisdom Under a Bar: Powerlifting as a Teacher & Tool for Development

In Blog Posts by Danny Lennon Comments

It’s just 3 lifts. Just three uncomplicated, simple movements. Nothing changes. You aim to squat, bench and deadlift in the same manner you’ve done thousands of times before. But somehow powerlifting seems to have this intangible beauty to it that is hard to describe unless you “get it”. I’ve came to a point in my life where I’ve found powerlifting to be something that meshes perfectly with my personality. I’m now obsessed with the sport. That obsessive nature with stuff I get into is a common theme in my life. Thinking about it, I’m actually surprised it’s taken this long …

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SNR #112: The Best Way To Be Wrong

In Blog Posts, Podcasts by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: Apple Podcasts | Android | Stitcher | RSSWe often see being wrong as something inherently bad. Something to avoid. Something that signifies that we should be embarrassed. We don’t want to be wrong. We want to be right. We would like to think that everything we say and every action we carry out are correct. We don’t want to give others the possibility of criticizing us. And sure, trying to be correct is great. But what if striving to never be wrong actually backfires? What if striving to never be wrong gets …

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An Open Letter To Neil Francis & The Irish Independent: Science, Scaremongering & Creatine

In Blog Posts by Danny Lennon Comments

Share this article on Facebook I didn’t really want to do this. Crazy articles related to nutrition/supplementation that pop up in the media regularly get sent my way. Most often I can see the unscientific nonsense straight away, remind myself my time is best spent on other things and avoid engaging with it. But somehow I now find myself writing this public response to one such opinion piece. In this particular case, for reasons I’ll mention later, I feel the need to sufficiently address an article published on the 22nd of November in the Irish Independent. The piece in question, penned by  journalist …

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Drawing A Line In The Evidence-Based Sand

In All Articles, Blog Posts, Nutrition Articles by Danny Lennon Comments

There is a definite growth in the number of people in the health & fitness space talking about taking an ‘evidence-based’ approach to nutrition, training and health. Which can only be a good thing for the fitness industry. In fact, if more people were of the same mindset the incidence of dumb shit would decline significantly. But when we’re talking about approaches to nutrition and fitness, to what extent should we constrain possible strategies to employ? I mean, if we want to be evidence-based, how should we approach practices that could work but lack a meta-analysis of several randomized controlled trials? …

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Food Quality, IIFYM and Strawmen: Do Food Choices Even Matter?

In All Articles, Blog Posts, Nutrition Articles by Danny Lennon Comments

It’s Friday night and you’re just settling into relaxation mode for the weekend after a tough week at work. You rock into the kitchen to rustle up something to eat. You’ve narrowed it down to two meals you enjoy. Now it’s decision time… Sweet potato and coconut oil or ice cream? What’s the best choice? (The fact you’re reading this blog I’m going to assume you care about health and body composition) Does this seem like a ridiculous question? Do you think there’s one obvious choice? Or do you feel it doesn’t matter? I don’t think we can answer the …

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Are You Sure You Want That Meal Plan?

In Blog Posts by Danny Lennon Comments

[This is a guest post by Rob Zand, an evidence-based personal trainer based in the UK and is part of the coaching team at Shredded By Science. Tweet him at @RZtraining] In the world of fitness and nutrition, meals plans are common place. There seems to be a reoccurring situation in the fitness industry. One that is unfortunate, shady and sometimes just wrong. It seems anyone and everyone is handing out meal plans. From self-professed models on Instagram to complete idiots out to make a quick few quid. The plans are FAR from individualised or bespoke. And those providing them are far from coaches …

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Is There a Benefit to NOT Being Gluten-free?

In Blog Posts by Danny Lennon Comments

With this post I’m going to finish up talking about gluten for a while (“about time!” I hear you say). In the previous three posts, I’ve pretty much laid out all I think needs to be said on the topic for the moment. But there’s one point remaining that I’d like to give my thoughts on. Some readers have made a point something along the lines of: While gluten sensitivity is in the minority on a population level,  I as an individual could still have a problem with consuming gluten-containing grains. Even if I’m not sure (i.e. not symptomatic). They have the …

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Is Gluten a Straw or Dagger? – Dose-Response, Lifestyle & Epigenetics

In Blog Posts by Danny Lennon Comments

As I’ve mentioned previously (here), unfortunately when it comes to gluten the rate of dogmatic fantasy tales you can read online vastly out-weighs the evidence. It appears that gluten shouldn’t be a major problem for the vast majority of the population (anywhere between 87% to 99% based on currently available reserach). In the cases of accepted conditions with a clear clinical diagnosis, like both coeliac disease and wheat allergy, complete removal of gluten from the diet is warranted. However, when we get to the debated issue of non-coeliac gluten sensitivity (NCGS) things start to get a little bit more hypothetical. A consensus on either …

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Why Did I Feel Better After Giving Up Wheat?

In Blog Posts by Danny Lennon Comments

In my previous post, ‘Gluten Revisited: Can I Eat That Sandwich?’, I attempted to give an overview of what we can currently conclude from scientific literature on non-coeliac gluten sensitivity (NCGS). To briefly re-cap, some important points were: From current evidence it seems that at least 94% of the population would not be diagnosable as having coeliac disease, wheat allergy or non-coeliac gluten sensitivity. There is a continuing emergence of research that lends itself to the fact that NCGS is indeed very real. Although we don’t have an agreement in the scientific community on an universal definition or a clinical …

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Gluten Revisited: Can I Eat That Sandwich?

In All Articles, Blog Posts, Nutrition Articles by Danny Lennon Comments

If you like this, please share! Click here to share this article on Facebook I’ve been pretty harsh on gluten in the past. Overly harsh in fact. Perhaps owing to the high percentage of anecdotal reports of people feeling better when wheat was removed as the main staple of their diet, I’ll confess that I may have been too quick to think it was surely the gluten. For someone with a background in science, this was a mistake that should not have been made. But hey, at least it proves that I’m human and not merely the research-reading robot that it may …

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How Do You Avoid Overeating (Without Counting Calories)?

In Blog Posts by Danny Lennon Comments

So if we inherently know that “over-eating is what causes fat gain” then the solution should be pretty straight forward: “Stop eating so much and you’ll lose fat”. Which is 100% true. If you eat at a caloric intake that puts you into a calorie deficit (i.e. the energy you consume is less than that you expend) then you’re bodyweight will drop. But the problem with that statement (apart from it being as blunt as a hammer) is that it gives nothing in the way of actionable advice. It never gets at the underlying cause. It never gets us to stop and …

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The Most Misleading Nutrition Statements in the History of Ever

In Blog Posts by Danny Lennon Comments

Let’s take a look at some common statements you’ve no doubt come across, that are perhaps a bit misleading… “Calories don’t matter, as long as you’re eating real food!” Sure, including more real food and less highly-refined foods in someone’s diet is a great way to both support health and fat loss (if that’s the goal). And we know plenty of people have made this change and transformed their physique. But let’s be clear why… More real/whole foods will generally (there are exceptions) mean higher satiety, more fibre, more protein, better blood sugar regulation and so an overall lower drive to overconsume. …

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What’s the ROI of Your Nutrition Choices?

In All Articles, Blog Posts, Nutrition Articles by Danny Lennon Comments

It was about half past 9 on a dark, cold week-night back in January 2009. I remember walking out of the small sports hall in the sports science building at the University of Limerick. My body was tired and slowly drudging along. But my mind was racing. I had just finished my first Brazilian Jiu-Jitsu class with Fergal Quinlan (black belt under Rodrigo Medeiros). I knew immediately that there was something special about the sport right then. I then became obsessed. Not just with thinking about BJJ but with the pursuit of improving. The milestone I set was my blue belt. In order …

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My Thoughts On: Calories, Carbs & Diet Arguments

In Blog Posts by Danny Lennon Comments

Recently I had the pleasure of being a guest on the top ranked Fat Loss Pro Podcast hosted by Chris Dufey. Chris is a super cool guy and we share many common philosophies. Make sure to check out his show. Have a listen to the show and please let me know if you took anything away from it. I got into calories, carbs, high-fat diets, choosing a diet, how to think of Paleo and being consistent with diet. Show starts at about the 3 minute mark. Hope you like it! In the show we discuss: 3:15 Interview starts 9:39 Biggest obstacles with …

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Tweets That You Should Pay Attention To…

In Blog Posts by Danny Lennon Comments

[I’m working on a MAJOR post at the moment but it’s taking up a LOT of time, with hours of research and writing going into it. Hopefully it will be published later in the month. So in order to get a post out in the meantime, I thought I’d spare you my usual lengthy, dense posts in favour of a short, quick and easy-to-digest post… don’t get used to it! :-)] Twitter can be a noisy, content-dense mess to navigate a lot of the time. But sometimes, some pretty profound things can be said. Unfortunately it usually either gets lost …

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Is Your Low-Carb, My Low-Carb?

In Blog Posts by Danny Lennon Comments

What the hell is a low-carbohydrate diet anyway? We should know what a low-carb (LC) diet is by now, right? I mean there’s: Books, blogs and cruises. Forum threads filled with PubMed abstracts, memes and trolls. Videos, presentations and podcasts. Vicious street fights between people who adore their morning oats and their arch-enemies who pour butter down their throat. (Ok, maybe not quite that far but the arguments do get pretty heated). Even a debate on the topic which, for many of us, will be one of the highlights of our 2015! But despite all this, are we actually in universal agreement on what a …

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Just How Effective is Low-Carb Dieting?

In Blog Posts by Danny Lennon Comments

Let’s talk carbs. Again. In a past post, “Eat More Fat, Burn More Fat: Myth, Magic or Metabolic Advantage?”,  I talked about why carbohydrates do not cause you to gain fat, unless there is caloric surplus. Similarly, a diet that is low-carb but too high in calories will also lead to weight gain. So it is a calorie issue for sure. BUT what most people miss is that calories in affects calories out. The example I gave in that post was from an examination of overfeeding studies. Time and time again, when subjects consume a calorie intake in excess of …

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Re-feeds & Macro Cycling: Is Non-linear Dieting Necessary?

In Blog Posts by Danny Lennon Comments

There are endless numbers of people who anecdotally report success on using macronutrient cycling, refeeds, fasting or simply using different calorie and macro set-ups based on whether they are training or not. But the question I want to try to answer in this post is not whether these non-linear protocols can work or not. They do work and I’ve seen them work. But rather I simply want to answer the question; do such non-linear protocols offer a distinct advantage over a linear dietary set-up? You know, one where you are pretty much hitting the same calories and macronutrients every day. When …

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The Ridiculously Simple Guide to Sustainable Fat Loss

In All Articles, Blog Posts, Nutrition Articles by Danny Lennon Comments

Throw your eyes back to that title. It’s important and I want to clarify why. First, you’ll notice the word “simple”. Dieting should  NOT be complex, complicated or need insane amounts of willpower. In fact, one way to guarantee you fail is to base your plan solely on willpower. Second, notice the word “sustainable”. In a world where rapid, extreme, insane, or super-speed-mega-hyper results are revered, sustainable approaches are often rejected by dieters. They aren’t sexy enough. They don’t get amazing results in even more amazing time frames. This is a critical distinction between what I advise people on as opposed to …

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Is the Most Nutritious Diet, the Healthiest Diet?

In Blog Posts by Danny Lennon Comments

You know, I’ve been thinking an awful lot lately about the difference between the terms “most nutritious” and “most healthy”. When it comes to diet, are these simply synonyms or are they in fact completely different? So the question is… Is the diet comprised of the absolute “best” foods (i.e. most nutrient-dense or “nutritious”), in the correct amounts, necessarily the healthiest way to eat? Seems like a bit of a silly question on first glance, right? But taking the time to delve into it reveals an awful lot more. For a long time I was notorious for only focusing on biochemistry, nutrient …

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Eat More Fat, Burn More Fat: Myth, Magic or Metabolic Advantage?

In All Articles, Blog Posts, Nutrition Articles by Danny Lennon Comments

Enjoy this article? Click here to share on Facebook I’m sure you’ve probably came across that slogan before. If you eat more fat, you’ll burn more fat. Now, I’m all for people including plenty of fat in their diets. In fact, I’ve spoken many times about the problems that arise from “fat-deficient” diets. So please don’t go avoiding dietary fat.. However, telling people that they should “eat more fat to burn more fat” may be misleading. Not because you won’t “burn more fat” on a high-fat diet but because the practical implications of this are different to what most people will think of …

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5 Conor McGregor Traits You Can Apply To Your Nutrition

In All Articles, Blog Posts, Combat Sport Articles by Danny Lennon Comments

  Coming off the back of Conor McGregor’s phenomenal 1st round finish of Dustin Poirier in Vegas on Saturday at UFC 178, it’s impossible for anything else to be in my head at the moment. He went out and delivered everything he said he was going to do. There can be no more doubt, he’s the real deal. But he’s so much more than a skilled fighter. He has a different aura to him than anyone else. He goes about his business differently. And the rate at which he’s reached the unprecedented level of success that he has, makes him …

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The Pros & Cons of Counting Calories

In Blog Posts by Danny Lennon Comments

Tech is changing the way we do everything. For nutrition, one of the most basic tech interventions is still one of the most valuable: something to track/log food intake. This is super helpful from a coaching point of view too. I’ll often start people with tracking intake so I can get an idea where they are starting at. My app of choice thus far has been My Fitness Pal, as it’s free and very easy to use. Although there are a number of great options available. MyFitnessPal allows me to track food intake and gives a breakdown of calories’ and …

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The Unhealthy Way to Eat Healthy: 5 Life Lessons Learned

In Blog Posts by Danny Lennon Comments

For quite some time I was the most unhealthy “healthy eater” there is. On paper, I had constructed a set of rules that made my nutrition flawless. And while some made a tremendous positive difference, the problem was that the list was never finished. More reading and researching led to more potential problems I could counteract by creating a new rule. It started as a healthy principle of generally eating plenty of whole foods: meat, fish, eggs, vegetables, fruit, nuts, as well as some minimally processed dairy like butter. The very starting point I get everyone to consider with their …

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The High-Fat Diet Trap: How Much is Too Much?

In Blog Posts by Danny Lennon Comments

We all used to think fat was evil. Something ingrained in us by the bombardment by the promotion of low-fat dietary guidelines, low-fat branded products and “fat is bad” marketing campaigns. We fell into a low-fat diet trap. But thankfully the tide has started to turn. I think it’s become clear that dietary fat is not “bad”. Neither is saturated fat. The after-effects of the scaremongering around fat intake means that many people need to actually increase their fat consumption. And science-driven coaches, nutritionists and researchers are warning people not to buy into the “anti-fat” dogma. Many people now realise fat isn’t …

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Carb Dogma is for Hipsters

In Blog Posts by Danny Lennon Comments

In what seems to be an increasingly common occurrence, I am seeing popular nutrition trends emerging, following something I can only describe as the “hipster pattern”. You know, the “get-on-it-now-because-its-the-opposite-to-everyone-else” thing. And once everyone else starts doing it, it’s no longer cool. One perfect example right now is carbohydrate intake. We were being erroneously told that eating most of our calories from carbohydrates was a good idea. Only to realise that this in fact is probably not all that helpful for a large number of people. With this, the low-carb scene exploded when the word got out. And at first …

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The Triangle of Focus

In All Articles, Blog Posts by Danny Lennon Comments

What’s the perfect diet? I’ve said many times before that there is no single diet that is perfect for everyone. I hope that is clear by  now. But even beyond that, there is no single diet that is perfect for one specific person, all of the time. Goals, circumstances and requirements change. One of the biggest determinants of what diet is right for you is your focus. There are three primary areas of focus for nutrition: Health Body composition Athletic performance The Triangle of Focus Obviously it would be great if we could eat and live in a way that …

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Making the Cut, Part IV: How to Cut Weight for a Fight (Properly!)

In All Articles, Blog Posts, Combat Sport Articles by Danny Lennon Comments

[This is the 4th post in a 4-part series. You can find the others here: Part I, Part II, Part III] In part II we discussed how “Cutting weight” refers to the process of weight manipulation in the few days leading up to, and following, the weigh-in for a fight. It does not refer to losing body fat, per se. Weight cutting is a process we use to allow a fighter to compete heavier than the limit set by his/her weight class. So for example, a fighter that is competing in the 77kg division may begin fight week at 83kg, …

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Making the Cut, Part III: Supplements for Combat Sport Fighters

In All Articles, Blog Posts, Combat Sport Articles by Danny Lennon Comments

Supplementation. This could be a 4-part series in itself. However, I’ll skip on some details to get to: which supplements actually work which don’t and which are actually worth investing in. A brief point to consider before I go into this: If you don’t have the foundations discussed in part I in place, don’t worry about supplements. Sort those foundations out first. Ok, let’s start with what supplements can enhance training performance. Here’s the ones that are actually going to work: Supplementation for Performance Creatine Most effective supplement out there. Most researched supplement out there. It works. It’s safe. Take it. Don’t believe …

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Making the Cut, Part II: How fighters should eat for fat loss (without destroying training performance and health)

In All Articles, Blog Posts, Combat Sport Articles by Danny Lennon Comments

This is part II of a 4-part series. You can catch part I here. Can a fighter get lean without absolutely tanking performance in the gym or making themselves feel dreadful throughout the leaning out process. Without doubt, YES! But to do so there are things that need to be considered. Cutting Weight vs. Losing Weight One thing to clear up for those of you who aren’t involved in combat sports and perhaps not familiar with cutting weight is the difference between cutting weight and losing body fat. It should seem logical that having a fighter as strong as possible …

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Making the Cut, Part I: The Fundamentals of Combat Sport Nutrition

In All Articles, Blog Posts, Combat Sport Articles by Danny Lennon Comments

Below is Cian Cowley. Cian’s a pro Muay Thai fighter and came to me about his nutrition early in 2014, through his strength and conditioning coach Jason Kane. Now, a  few things to bear in mind: The guy is insanely talented. He was (and still is) on a winning streak and was already pretty damn lean. However, after digging into what Cian had been doing nutritionally up to this point, we needed to implement some extremely important changes into his diet. He had been falling into some of the same traps a lot of fighters out there are falling into. Over …

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Why Good Nutrition & Training Won’t Make You Healthy

In Blog Posts by Danny Lennon Comments

Health. We hear that word all the time. Improve your health by… [doing “X”/not doing “Y”] Consider the term “health & fitness”. There is often the simplistic black and white view that we take care of the fitness portion by moving more and the health portion by “eating healthy” (whatever that means). But health is not solely about nutrition and exercise. It’s not the absence of illness. It’s not how we look or how we move. It’s not even hitting perfect numbers on all the endless biomarkers we can use to assess health (cholesterol, blood pressure, blood glucose, CRP, etc.) And …

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Does Insulin Make You Fat?

In Blog Posts by Danny Lennon Comments

Revision: What Happens When We Eat Carbs When we eat carbohydrates of any kind, we break them down into glucose molecules. This glucose is transported around the body in the bloodstream to the various bodily tissues to be used as energy. This circulating glucose is what is commonly called blood sugar. Our body generally wants to keep our blood sugar (blood glucose) stable and so tries to keep blood glucose levels within quite a narrow range (on average this is about 5.5 mmol/L but can vary among individuals). When our bodies detect a rise in blood glucose, it responds by …

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Should You Be Scared of Eating Salt?

In Blog Posts by Danny Lennon Comments

“You should restrict your salt as much as possible to be healthy”. You may have heard a statement insinutating something like this before. After all, salt being bad for our health is just common sense, right? Well when you actually examine the science underlying the concept, we could conclude that it may be one of the most prevalent myths in the health information scene. If you’d preferred to be spared the details and just want the cliff notes, in this post I’m going to cover: Adding some salt to your meals is likely not a problem for the majority of healthy people. …

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Why Hormones Aren’t “Good” or “Bad” [incl. video]

In Blog Posts by Danny Lennon Comments

Hormones, hormones, hormones. Everyone seems to be talking about them. So much so, that the more you hear about them the more you begin to think that you MUST have some sort of hormone “problem”. When we zoom in too closely on one specific role of a hormone, it’s easy for us to become brainwashed into thinking of hormones as “good” or “bad”; We should avoid “insulin spikes” at all costs Unless cortisol is at rock bottom you’re a stressed-out mess Leptin is the king when it comes to fat loss. But the truth is, it goes WAY beyond hormone …

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IIFYM vs. Paleo: How People Ruin Everything

In Blog Posts by Danny Lennon Comments

The world of nutrition advice is amusingly confusing one. The idea of giving advice to someone, by nature, should mean you’re helping them. But instead what we see is arguments between different “teams” who hold slightly different approaches. “Content is King but Context is God” There are certain nutrition concepts/philosophies that could actually be really helpful for certain people, when applied in the right context. And to steal a phrase from social media genius Gary Vaynerchuk, while content is indeed king, context is God. This is exactly the case with nutrition. Sure, while your actual nutrition recommendations (content) are important, …