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

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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

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

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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

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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

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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  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, utilizing … Read More

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

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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 #153: Dan Garner – Hydration Status, Electrolytes & Athlete Lab Analysis

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snr-153

Podcast: Play in new window | DownloadEpisode 153: Dan Garner discusses hydration status, electrolyte supplementation and performance nutrition for athletes.  Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts  Dan Garner   Dan Garner is the owner and founder of Team Garner and is the head strength coach and nutrition specialist for hockeytraining.com. Specializing and delivering consistent world class results in physique transformation and athletic performance, Dan has worked with many athletes from the youth leagues right up to the NHL, NFL, MLB and UFC. He … Read More

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

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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 #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

Calorie Deficits #1: Understanding the Nuances of Energy Balance

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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

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

Just How Effective is Low-Carb Dieting?

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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

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

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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

Carb Dogma is for Hipsters

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hipster post

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 … Read More

Does Insulin Make You Fat?

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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 … Read More

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

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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 … Read More