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

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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 #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

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

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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)

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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

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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

SNR #76: Dr. Nicole Avena – The Neuroscience of Sugar Addiction & Hedonic Eating

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SNR #76

Podcast: Play in new window | DownloadEpisode 76: Neuroscientist Nicole Avena, PhD is on the show to discuss hedonic eating vs. caloric need, food addiction and sugar addiction. Nicole Avena, PhD.  Her research achievements have been honored by awards from several groups including the New York Academy of Sciences, the American Psychological Association, the National Institute on Drug Abuse, and her research has been funded by the National Institutes of Health (NIH) and National Eating Disorders Association. Caloric need vs. hedonic eating Is food addiction real? How eating affects the reward centre of the brain The comparisons between “food addiction” … Read More

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

How Do You Avoid Overeating (Without Counting Calories)?

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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

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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

Is Your Low-Carb, My Low-Carb?

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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?

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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

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

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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

Is the Most Nutritious Diet, the Healthiest Diet?

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healthy nutritious

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 … Read More

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

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. 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

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

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high fat diet trap

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 … 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

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

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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 … 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