SNR #166: Stephan Guyenet, PhD – The Neuroscience of Overeating & Regulation of Calorie Balance

Danny LennonPodcasts Comments

SNR #166

Podcast: Play in new window | DownloadShare this episode on Facebook Episode 166: Stephan Guyenet, PhD discusses what drives us to overeat, factors affecting appetite regulation and calorie balance. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Stephan Guyenet, Ph.D. Stephan is an obesity researcher, neurobiologist, and author. In addition to his research, he enjoys synthesizing and communicating science for a general audience over at his hugely successful blog. Stephan has a BS. in biochemistry (University of Virginia) and a PhD in neurobiology (University … Read More

SNR #165: Kevin Hall, PhD – Testing the Carbohydrate-Insulin Model & a Response to Gary Taubes

Danny LennonPodcasts Comments

SNR #165

Podcast: Play in new window | DownloadShare this episode on Facebook Episode 165: Kevin Hall, PhD of the National Institutes of Health (NIH) is on the podcast to discuss his work examining the carbohydrate-insulin model of obesity and responds to recent comments on the issue by Gary Taubes. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Kevin Hall, Ph.D. Dr. Hall is a Senior Investigator in the Laboratory of Biological Modeling at the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). … Read More

SNR #163: Mental Limitations to Making Progress

Danny LennonPodcasts Comments

SNR #163

Podcast: Play in new window | DownloadShare this episode on Facebook Episode 163: Danny discusses some mental limitations to making progress. Namely they are: being unwilling to embrace the mundanely uncomfortable, an inability to invest in the long-term process and being unwilling to “do the work” without constant validation. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts  Links & Resources The War of Art – Steven Pressfield VIDEO: Sigma Coaching Team Discussion – Process-Based Progress, Coachability & Other Stuff  VIDEO: Tracking Metrics With Sigma Coaching Clients Sigma Weight Cutting System … Read More

SNR #162: Andrew Chappell, PhD – Examining Contest Prep Strategies Followed by Natural Bodybuilders

Danny LennonPodcasts Comments

SNR #162

Podcast: Play in new window | DownloadEpisode 162: Andrew Chappell, PhD of Sheffield Hallam University is on the show to discuss preliminary data looking into different nutritional strategies followed by natural bodybuilders. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Andrew Chappell, PhD. Andrew is a Pro Natural Bodybuilder who has been training and competing for over 10 years. He competes with the Drug Free Athletes Coalition in professionally sanctioned contests and is previously a five time British Champion with the British Natural … Read More

SNR 161: Rob Lipsett – Building a Physique, Staying on Track When Travelling & Lessons from Competing

Danny LennonPodcasts Comments

SNR #161

Podcast: Play in new window | DownloadShare this episode on Facebook Episode 161: Dublin-based coach and fitness entrepreneur Rob Lipsett is on the show to discuss his journey, philosophies and work with clients. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts  Guest Bio Rob Lipsett is a personal trainer, physique competitor and fitness entrepreneur. Rob has built a loyal following based on giving insights into his own training and lifestyle, blended with handing out solid evidence-based information. In This Episode We Discuss: Lessons learned from competing … Read More

SNR #159: Phil Graham – The Diabetic’s Guide to Muscle, Fat Loss & Fitness

Danny LennonPodcasts Comments

snr-159

Podcast: Play in new window | DownloadShare this episode on Facebook Episode 159: Author of the Diabetic Muscle and Fitness Guide, Phil Graham, returns to the show to discuss how diabetics should eat and exercise if they want to gain muscle, lose fat or be healthy, without having their condition hold them back. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts  Guest Bio Phil Graham is the author of The Diabetic Muscle & Fitness Guide. Phil, a type 1 diabetic since his teenage years, has established … Read More

SNR #158: Alex Ritson – Adaptive Thermogenesis, Thrifty Genes & Hedonic Eating

Danny LennonPodcasts Comments

armi-legge-7

Podcast: Play in new window | DownloadShare this episode on Facebook Episode 158: Alex Ritson dives into the metabolic adaptations that occur with dieting (and overfeeding), the implications of this for the dieter and how this can explain the differences between individuals in their response to a diet. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts   Alex Ritson   Alex is a part of the online nutrition and training coaching company Lean Body Performance as the nutritionist and co-founder. He has gained certification with the International Society of … Read More

SNR #155: Kimber Stanhope, PhD – Effects of Sugar Consumption on Body Composition, Lipid Regulation and Insulin Sensitivity

Danny LennonPodcasts Comments

snr-155

Podcast: Play in new window | DownloadShare this episode on Facebook Episode 155: Researcher Dr. Kimber Stanhope of UC Davis discusses the scientific research that exists on sugar consumption and it’s effect on health and body composition. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts  Guest Bio Kimber Stanhope, PhD, RD Kimber Stanhope, PhD, RD, is an associate research nutritional biologist in the Department of Molecular Biosciences at UC Davis. Her work focuses on investigating the effects of sugar consumption on the development of metabolic disease, … Read More

SNR #154: Jeff Rothschild, RD – Intermittent Fasting, Time-Restricted Feeding & Circadian Biology

Danny LennonPodcasts Comments

snr-154

Podcast: Play in new window | DownloadShare this episode on Facebook Episode 154: Jeff Rothschild discusses the science and application of fasting protocols, meal timing, time-restricted feeding and their effects on circadian rhythms and health. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts  Guest Bio Jeff Rothschild, MSc., RD Jeff Rothschild is a Registered Dietitian (RD) with a Master’s degree in Nutritional Science. He works with a variety of clients including elite ATP and NCAA tennis players, endurance athletes, boxers, swimmers, and a number of touring musicians … Read More

SNR #152: Lyle McDonald – Glycaemic Load, Trigger Foods & Physiology vs. Practical Implementation

Danny LennonPodcasts Comments

snr-152

Podcast: Play in new window | DownloadShare this episode on Facebook Episode 152: Lyle McDonald is back on the show to discuss glycaemic load, trigger foods, behavioural eating, hyperpalatability and the difference between giving practical recommendations and what is correct from a physiological perspective. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts  Lyle McDonald Lyle McDonald is the author of the Ketogenic Diet, the Rapid Fat Loss Handbook and the Guide to Flexible Dieting. He has been interested in all aspects of human performance physiology since … Read More

SNR #151: Planning the 4 Phases of Combat Sport Nutrition

Danny LennonPodcasts Comments

snr-151

Podcast: Play in new window | DownloadEpisode 151: How to periodize nutrition for a combat sport athlete through understanding the 4 phases of nutrition they transition through. Click Here to Get Podcast Transcripts Sigma Weight Cutting System Support the podcast on Patreon Click Here to Get Podcast Transcripts

SNR #150: Are You Really a “Hard-Gainer”? – 5 Reasons For Not Gaining Weight

Danny LennonPodcasts Comments

snr-150

Podcast: Play in new window | DownloadEpisode 150: Sigma coach Gar Benn lays out 5 reasons that really explain the notion of “hard-gainers” giving rise to some people feeling they can’t gain weight/muscle.  Click Here to Get Podcast Transcripts Sigma Nutrition & Performance Coaching Program Support the podcast on Patreon Click Here to Get Podcast Transcripts Enjoy this episode? Support the podcast on Patreon

SNR 149: Mike Israetel, PhD – Evidence-Based Healthy Eating Principles

Danny LennonPodcasts Comments

snr-149

Podcast: Play in new window | DownloadShare this episode on Facebook Episode 149: Mike Israetel, PhD discusses the hierarchy of nutritional factors that have an affect on health, how this differs from just body composition goals and how to avoid getting married to any one diet method. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts  Mike Israetel, PhD   Mike Israetel is currently a professor of Exercise Science at Temple University in Philadelphia, as well consulting nutritional and training for elite strength and combat athletes around the … Read More

SNR #139: Implementing Refeeds, Diet Breaks & Free Days

Danny LennonPodcasts Comments

SNR #139

Podcast: Play in new window | DownloadEpisode 139: Answering a listener question: “How do you use ‘days-off’ or ‘Diet-Breaks’ with clients?” Click Here to Get Podcast Transcripts Team 3DMJ Support the podcast on Patreon Click Here to Get Podcast Transcripts Enjoy this episode? Support the podcast on Patreon

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

Danny LennonBlog Posts Comments

Copy of Drawing A Line In The Evidence-Based (3)

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 … Read More

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

Danny LennonBlog Posts Comments

slow and steady

“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 … Read More

Calorie Deficits #1: Understanding the Nuances of Energy Balance

Danny LennonBlog Posts Comments

nuances of energy balance

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 … Read More

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

Danny LennonBlog Posts Comments

Wisdom Under a Bar

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 … Read More

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

Danny LennonBlog Posts Comments

Creatine Blog Post

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 … Read More

SNR #69: Dr. Brian Wansink – Mindless Eating, Food Behaviour & How To Design Your Food Environment

Danny LennonPodcasts Comments

SNR #69

Podcast: Play in new window | DownloadEpisode 69: Brian Wansink, PhD discusses food behaviour, behaviour change, mindless eating and how powerful cues in our environment influence our food intake more than we realise.  Brian Wansink, PhD. What drives overeating? The importance of food environment Tactics and tools to allow you to prevent overeating without thinking about it Slim by Design Mindless Eating BrianWansink.com MindlessEating.org Plate Size and Color Suggestibility – Koert Van Ittersum and Brian Wansink Leave a review for the show on iTunes Leave a review on Stitcher (android users)  Enjoy this episode? Click here to keep up to date … Read More

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

Danny LennonBlog Posts Comments

SNR #67

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 … Read More

Are You Sure You Want That Meal Plan?

Danny LennonBlog Posts Comments

rsz_are_you_sure_you_want_that_meal_plan-

[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 … Read More

How Do You Avoid Overeating (Without Counting Calories)?

Danny LennonBlog Posts Comments

rsz_how_do_you_avoid_overeating_without

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 … Read More

The Most Misleading Nutrition Statements in the History of Ever

Danny LennonBlog Posts Comments

rsz_the_most_misleading_nutrition_statements_1

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. … Read More

What’s the ROI of Your Nutrition Choices?

Danny LennonBlog Posts Comments

rsz_correct_action_selction

I did a few more classes but soon had to move away due to a college work placement so it wouldn’t be until September of that year until I could return to Fergal’s classes. 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 to improve to that point it should be pretty obvious that it would take time, consistency and taking constant actions. With each action just leading to a small incremental change. But when you add up the cumulative result of all … Read More

Is Your Low-Carb, My Low-Carb?

Danny LennonBlog Posts Comments

is your low my low carb

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 … Read More

Just How Effective is Low-Carb Dieting?

Danny LennonBlog Posts Comments

Just how effective is low carb dieting

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 … Read More

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

Danny LennonBlog Posts Comments

rsz_non linear

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 … Read More

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

Danny LennonBlog Posts Comments

eat_more_fat_burn_more_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 when they hear that statement. You see, ‘fat-burning’ as a term can be quite deceptive unless we define what context we mean it in. For most people just seeking general fat loss advice, the term fat-burning will simply mean that they’re losing body fat. However, to someone with a deeper understanding of human metabolism it will be seen as a … Read More

The Pros & Cons of Counting Calories

Danny LennonBlog Posts Comments

the_pros_&_cons_of_counting_calories

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 … Read More

The Unhealthy Way to Eat Healthy: 5 Life Lessons Learned

Danny LennonBlog Posts Comments

rsz_the_unhealthy_way_to_eat_healthy

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 … Read More