View Post

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. …

View Post

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 …

View Post

SNR #216: Andy Morgan – Experiences & Philosophies of a World-Class Coach

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 216: Andy Morgan is back on the show to discuss a whole host of topics related to coaching, fitness and learning. How to Listen Listen on Spotify Listen on iTunes (iOS) Listen on Stitcher Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Andy Morgan Andy is the founder of RippedBody.com and an online coach. He co-authored the Muscle & Strength Pyramids books along with Dr. Eric Helms and Andrea Valdez. He has published a host of excellent …

View Post

SNR #210: Prof. Tim Noakes & Martin MacDonald – Carbohydrate Intake, Insulin Resistance & Body Fat Regulation

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 210: Open discussion between Prof. Tim Noakes and Martin MacDonald on the topic of carbohydrates, insulin resistance and body fat. Listen on Spotify Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guests Tim Noakes, PhD Prof Noakes obtained an MBChB degree in 1974, an MD in 1981 and a DSc (Med) in Exercise Science in 2002. In the early 90s, Noakes teamed up with …

View Post

SNR #208: Herman Pontzer, PhD – Constrained Energy Expenditure Model & the Evolutionary Biology of Energy Balance

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 208: Evolutionary biologist Dr. Herman Pontzer of Hunter College discusses the model of constrained energy expenditure and the metabolic adaptations that accompany high levels of physical activity. 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 Herman Pontzer, PhD Dr. Pontzer is an associate professor at the Department of Anthropology, Hunter College & City University of New York. He is an evolutionary biologist …

View Post

SNR #207: Alex Ritson – Research: Dynamic Fat Loss Rules & High vs. Low Reps

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 207: Alex Ritson is on the show to dive into two recent recent papers; one investigating the theories of dynamic fat loss models, and the other looking at the effect of low-rep vs. high-rep training for hypertrophy and strength. 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   Alex Ritson Alex is a part of the online nutrition and training coaching company …

View Post

SNR #205: Brandon Roberts, PhD – Muscle Physiology & Bodybuilding Case Study (Research Breakdown)

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 205: Brandon Roberts, PhD gets into the details of two recent research papers pertinent to the area of muscle hypertrophy. 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 Brandon Roberts, PhD Brandon has a PhD in Muscle Biology and is currently a Postdoctoral Fellow researching muscle physiology related to hypertrophic adaptations. He is a published author or peer-reviewed research. In addition to …

View Post

SNR #202: Andrea Valdez: Insights About Coaching, Training & the Fitness Industry

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSEpisode 202: 3D Muscle Journey coach Andrea Valdez discusses her background as an athlete, the transition to bodybuilding coaching, battling with feeling inferior and the current state of the fitness industry. 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 Andrea Valdez Andrea Valdez has been an athlete her entire life. As a former competitive gymnast and long-time coach in the sport, she developed a discipline and respect for …

View Post

SNR #201: Eric Helms, PhD – Anabolic Sensitivity & High-Protein Bulking [Research Breakdown]

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSClick here to subscribe to MASS Episode 201: Eric Helms, PhD of Auckland University of Technology is on the podcast to breakdown two interesting research papers. We look at a paper on protein overfeeding and another on the effect of body fat on anabolic sensitivity. 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 Eric Helms, PhD Coach, athlete, author, eductor and researcher, Eric has been involved in the …

View Post

SNR #198: Richard Nikoley – Ketosis: A Call For for Context & Sanity

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 198: Richard Nikoley of Free The Animal discusses the need for some sanity to be brought to the discussions surrounding ketosis. 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 Richard Nikoley Richard Nikoley is the man behind the blog Free the Animal, which as of 2016, contains over 4,000 posts and 100,000 comments from readers. He has written about his learnings on health, diet, and lifestyle. …

View Post

SNR #196: Rob Wildman, PhD – Nutrient Timing & the 24-Hour Approach to Workout Nutrition

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 196: Researcher and registered dietitian Dr. Rob Wildman discusses the importance of viewing performance and recovery nutrition as a 24 hour process, rather than hyperfocusing on the workout “window”. 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 Wildman, PhD Dr. Rob Wildman, PhD, RD is Chief Science Officer for DYMATIZE Enterprizes in Dallas, Texas. Dr. Wildman is the author of four books …

View Post

SNR #193: Lyle McDonald – Nutrient Partitioning & Fuel Utilization

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 193: Lyle McDonald returns to talk about issues around nutrient partitioning and whether we can  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 Lyle McDonald Lyle 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 becoming involved in competitive sports as a …

View Post

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 …

View Post

SNR #189: Katy Horner, PhD – Gut Hormones, Gastric Emptying & Appetite Regulation

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 189: Dr. Katy Horner of University College Dublin was on the podcast to discuss her research on gastric emptying, exercise physiology and gut peptide hormones. 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 Katy Horner, PhD Katy joined the School of Public Health, Physiotherapy and Sport Sciences at UCD as a lecturer in Sport and Exercise Science in 2017. Katy holds a BSc …

View Post

SNR #187: Katie Anne Rutherford – The Importance of Perspective in Chasing Strength & Physique Goals

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 187: Katie Anne Rutherford is on the show to discuss her journey in competing in various sports, lessons learned along the way and the importance of perspective in our athletic pursuits. 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 Katie Anne Rutherford Katie Anne started her initial athletic endeavours in high school; running track and cross country before transitioning into bodybuilding while attending college …

View Post

SNR #181: Jeff Nippard – Intuitive Eating, Control-Based Eating & Body Recomposition

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 181: Natural bodybuilder Jeff Nippard discusses an evidence-based approach to intuitive eating, dealing with cravings through an acceptance-based model and how people should view body recomposition in the long-term. 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 Nippard Jeff is a WNBF Pro Drug-Free Bodybuilder and internationally qualified IPF/CPU Powerlifter in the 74 kg class. He earned the title of Mr. Junior …

View Post

SNR #101: Andy Morgan – Being a Better Coach and Prioritization via the Muscle & Strength Pyramids

In Podcasts by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 101: Andy Morgan is on the show to talk about how to become a better coach and some of the principles behind the Muscle & Strength pyramids created by Eric Helms. 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   Andy Morgan Andy Morgan is the man behind the hugely successful RippedBody.jp website. Andy is a coach who has been based in Osaka, …

View Post

SNR #25: Mark Alexander – Everyone Should Lift Weights, Training Efficiently & ARX Technology

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSEpisode 25: Mark Alexander of Efficient Exercise is on the show to talk about the importance of resistance training, how it can by done by anyone both efficiently and safely, and how ARX technology can play a role in that. Guest Bio Mark Alexander, Efficient Exercise & ARX Fit  Mark became active within the fitness field at a very early age as his father was a physician involved in early strength training circles. In an effort to increase his knowledge and skills, he studied sport …