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

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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

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

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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

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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

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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

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

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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?

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[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

The Most Misleading Nutrition Statements in the History of Ever

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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

The Ridiculously Simple Guide to Sustainable Fat Loss

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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 … Read More

The Unhealthy Way to Eat Healthy: 5 Life Lessons Learned

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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

IIFYM vs. Paleo: How People Ruin Everything

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IIFYM post graphic

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, … Read More