Danny answers questions submitted by podcast listeners. To submit yours, go to sigmanutrition.com/question
What Is Science? (Article Version)
This article is a transcription of a Sigma Nutrition Radio podcast episode (this one) that was extremely popular. The episode centered around an attempt to answer the question “what is science?”, or in other words, an attempt to get people to understand and appreciate what it really means to be a scientific thinker. I want to say thank you to the people I got to chat to who I’ve been able to put some of the thoughts across in this episode, Brad Dieter, Mike T. Nelson, Andy Galpin, Ciaran O’ Regan, Trent Stellingwerff, John Kiely, thank you, and thank you to …
Are You Really Science-Based? – Part One: Uncertainty
What Are You? There are many ways individuals classify themselves based on their views. Often people attach an identity to their views. Maybe they claim to be a “clean eater”. Or a “flexible dieter”. Or maybe it’s as simple as “keto” or “vegan”. Regardless, these classifications are used to tell us the person holds a certain set of views/beliefs. But how attached to them they are may indicate something more important… what type of thinker they are. Consider a hypothetical scenario in which you find yourself in a debate with three people with deeply held nutrition (or other) views. And not only are these views …
#244: Ian Dunican, PhD – Sleep & Impact of Weight Cutting
Guest BioIan Dunican, PhD Ian is currently the Director and Principal Consultant of Melius Consulting and has a PhD from the University of Western Australia (UWA), where he worked with elite sporting organisations/athletes to optimise sleep, recovery and performance. He is also the Director of Sleep4Performance and an Adjunct Researcher at Monash University, Australia. Ian has worked with elite and highly trained athletes at the Australian Institute of Sport (AIS), West Australian Institute of Sport (WAIS), professional teams in Super Rugby, Australian Rules Football, Basketball, Swimming, Ultrarunners and Martial Arts such as Boxing, & MMA. He is an ultrarunner, completing over …
#242: Jake Mey, PhD, RD – How Much Sugar is Too Much?
Guest BioJacob Mey, PhD, RD Jake is a registered dietitan and a human nutrition researcher. His work focuses on diet, muscle & metabolism. He is a Postdoctoral Research Fellow in Integrated Physiology and Molecular Medicine at the Pennington Biomedical Research Center. He is also a contractor in Inflammation and Immunity research at the renowned Cleveland Clinic. In This Episode We Discuss Understanding evidence-based research Can sugar, without caloric excess, still have detrimental health effects? Cleveland Clinic study: effect of wholegrains vs. refined grains on glucose metabolism How much sugar counts as a ‘high intake’? At what intakes we see issues Insulin …
#241: Elise Facer-Childs, PhD – Circadian Phenotypes, Brain Function & Athletic Performance
Guest BioElise Facer-Childs, PhD Elise Facer-Childs is currently a Research Fellow at the Centre for Human Brain Health at the University of Birmingham. She has done research on sleep, circadian rhythms and neuroimaging. She works with human participants to uncover the impact that our body clocks can have on brain structure and function, genetics, physiology and performance. Elise has presented her research at an International Conference for the European Biological Rhythms Society (EBRS)/World Chronobiology Congress (WCC) and has given presentations at the UK’s largest circadian conferences (UK Clock Club). In This Episode We Discuss Understanding circadian phenotypes Neuroimaging (fMRI) to …
July 2018 – Podcast Round-up Post
Welcome to the Podcast Re-cap post for the month of July 2018. This will be a breakdown of some key points that our re-cap author, Ella Whitcomb, took from the episode. by Ella Whitcomb #236 Kevin Ashworth, MSc – Understanding Anxiety & How To Deal With It Kevin holds a BSc in Psychology from Washington State University and an MSc in Counselling Psychology. His focus has remained on anxiety disorders, and he aims to explain complicated concepts in understandable terminology, whilst providing empathy and helping individuals challenge their worst fears. Kevin provides effective, evidence-based treatment to individuals struggling with anxiety …
SNR #240: Erica Goldstein, RD – Exercise-Associated Anemia, Hepcidin Activity & Implications for Athletes
Guest BioErica Goldstein, RD, MS Erica is a registered dietitian, currently completing a PhD at the University of Central Florida in Orlando. Previously she was employed as a Clinical and Sports Dietitian at the Mayo Clinic in Jacksonville, Florida, where Erica provided individual sports nutrition consultation to endurance and team sport athletes, in addition to providing care and educating oncology patients in the hospital. She has a M.A. in Exercise Science and Health Promotion from FAU, in addition to a B.S. in Nutrition and Dietetics from UNF. She is also a Certified Strength and Conditioning Specialist with the NSCA, and a Certified Sports Nutritionist …
June 2018 – Podcast Round-Up
Welcome to the Podcast Re-cap post for the month of June 2018. This will be a breakdown of some key points that our re-cap author, Ella Whitcomb, took from the episode. by Ella Whitcomb Episode #232 Ted Ryce – Social Isolation, Flow & the Influencers of Health That The Fitness Industry Forgets Ted has been in the health and fitness industry for 19 years, initially as a personal trainer. He has worked with many busy professionals and celebrities including Richard Branson and Robert Downey Jr. His overarching goal is to help people lead better, more fulfilling lives—legendary lives. Through his podcast, his coaching and …
May 2018 – Podcast Recap
Introduction Welcome to the first edition to a new feature here at Sigma Nutrition that I think will be tremendously useful to all of you who listen to the podcast… Introducing the Podcast Monthly Recap! I (Danny) am delighted to welcome and introduce you readers to the newest member of the Sigma Nutrition crew, Ella Whitcomb! Ella is a performance nutritionist and completed ISSN Diploma in Sport Nutrition. She is currently in the process of completing the MNU Course. In addition, Ella also has a BSc in Psychology and is beginning a MSc in Sport Psychology this September too! Ella’s monthly …
The Scale Paradox: A Comprehensive Guide on Using Bodyweight Data
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. …
Protein: Common Questions Answered
Share this article on Facebook Dr. Arthur Lynch has a PhD in muscle physiology from the University of Limerick, Ireland. Arthur is a coach at Sigma Nutrition. He is also an international-level powerlifter, representing Ireland at multiple 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 supplementation and/or protein intake in general. …
#223: Prof. Christopher Gardner – DIETFITS Trial 2018: Low-Fat vs Low-Carb Weight Loss Diets and Effect of Genotype and Insulin Secretion
Guest BioProf. Christopher Gardner, PhD Prof. Gardner is the Director of Nutrition Studies at the Stanford Prevention Research Center and a professor of medicine at Stanford University. He received his PhD in Nutritional Sciences at the University of California, Berkeley in 1993. His postgraduate training included a postdoctoral fellowship in cardiovascular disease epidemiology at Stanford. Dr. Gardner is passionate about two central questions that keep him up at night and get him to jump out of bed most mornings. The first of these is: What can people eat and drink (or avoid/limit) to optimize their health? Most of his past …
Carbohydrate Periodization: Fuel For The Work Required
This is a guest post by Mark Germaine. Mark is currently completing his MSc in Sport Nutrition at Liverpool John Moores University, where he is also working as a Performance Nutritionist with various weight-making athletes. He has an undergraduate degree in Sport Science and Health, and has presented his thesis at the Faculty of Sport & Exercise Medicine Conference. Note from Mark: Before we get into this article, I’d just like to say that when myself and Danny agreed upon a topic, Impey et al. (2018) had not yet been published. This paper essentially encapsulates the body of research with regard to …
#221: Should Resistance Training be Prescribed in Medicine? – Jordan Feigenbaum, MD
Guest BioJordan Feigenbaum, MD Jordan Feigenbaum is an experienced strength coach who also has his medical degree and residency training. In addition to a veritable laundry list of credentials, Jordan is also an elite powerlifter. In This Episode We Discuss Benefits of strength training for health Why aren’t recommendations to do resistance training not more widespread in medical practice? Misinterpretation of evidence-based practice Is it better to recommend people do “any exercise they like” or persuade them to strength train? Links & Resources Barbell Medicine Barbell Medicine YouTube channel Jordan’s Instagram
Should You Restrict Caffeine Before Competition To Resensitize To It?
I recently received an email from someone who had purchased the Sigma Weight Cutting System for MMA & Boxing, asking why I had advised athletes stop caffeine consumption in the final 7-10 days before competition. This is an interesting one because my stance has slightly changed on this matter in recent times. So I’d like to outline both my original thinking, and some opposing thoughts, in this piece. As you already likely know, caffeine is quite the stimulant. And its effects are very quickly noticeable. And the literature supporting it’s beneficial impacts on strength [1] [2], endurance [3] and sports performance [4] …
SNR #219: Arthur Lynch – How We Were Wrong, Mistakes Made & Lessons Learned
Online Powerlifting Coaching with Arthur Arthur’s email: arthur@sigmanutrition.com Instagram: @arthurlynch Article: Examining 8 Claims Made About Foam Rolling, Myofascial Release & the “Back Baller” Article: Creatine: Common Questions Answered
A Better Paradigm for Health Professionals: The Biopsychosocial Renaissance
This is a guest post by Aidan Mackey. Aidan is a coach, nutritionist and Strength & Conditioning student. You can find him at aidanmackeyhealth.com We have never had the level of access to information as we currently do in the modern world. And thankfully the importance of looking to evidence-based practice is an idea that is growing within the health & fitness industry. However, as positive as that may be, are we missing a piece of the puzzle? A piece that is related to some ideas put forth by psychiatrist George Engel about 40 years ago. The Biopsychosocial Model was originally formulated by …
SNR #218: Powerlifting Insights: Tuchscherer, McClain, Helms, & More!
In This Episode We Discuss: Mike Tuchscherer on training volume Rori Alter on understanding individual differences in squat mechanics Eric Helms on different methods of implementing autoregulation strategies into training LS McClain on being attentive to technique Matt Gary on the reasons why he recommends training exclusively singles in the deadlift
#217: Israel Halperin, PhD – Combat Sport Science, S&C Coaching & Motor Learning (Guest Hosted by Ciaran O’ Regan)
Special guest host Ciaran O’ Regan interviews Dr. Israel Halperin about research and application of S&C coaching. Guest Bio Israel Halperin, PhD Israel is a post-doctoral researcher at Memorial University of Newfoundland. Israel completed his PhD at Edith-Cowan University, Australia in conjunction with the Australian Institute of Sport (AIS). His research centered on the effects coaching feedback has on the performance of resistance trained subjects and combat sport athletes. Israel spent the 3 years working with the four Olympic Combat sports in the AIS Combat Centre as a sport scientist. Over the years Israel has trained many world-class combat sport athletes as an S&C and …
SNR #216: Andy Morgan – Experiences & Philosophies of a World-Class Coach
Share 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 nutrition and training resources in the form of ebooks, articles and podcasts, which can be …
SNR #215: Andy Galpin, PhD – Science to Practice, Technology and Adaptation to Stress
Share this episode on Facebook Episode 215: Dr. Andy Galpin of CSU Fullerton talks about blending evidence and practice, as well as the potential beneficial and detrimental roles of technology for making training decisions. 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 Galpin, PhD Andy is a tenured Professor in the Center for Sport Performance at CSU Fullerton. Andy spent 4 years studying the structure and function of human skeletal muscle at the single cell level, a feat which earned him a PhD in Human Bioenergetics …
Revistando El Gluten: ¿Me Puedo Comer Ese Sandwich? (Español)
He sido un poco duro con el gluten en el pasado. De hecho, demasiado duro. Quizás debido al alto porcentaje de reportes anecdóticos de gente sintiéndose mejor cuando eliminan el gluten como principal componente de sus dietas, confieso que me pude haber apresurado a pensar que seguramente era el gluten. Para alguien con un trasfondo en ciencia, este fue un error que no debió cometerse. Pero bueno, al menos prueba que soy humano y no el robot lector de investigaciones que a veces puedo parecer a mis amigos. Irónicamente sin embargo, por los últimos dos meses me he parecido a …
SNR #214: Marty Kendall – Optimising Nutrition Through Nutrient Density
Share this episode on Facebook Episode 214: Marty Kendall 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 Marty Kendall Marty writes articles over at his site optimisingnutrition.com. There he has created a framework for eating for health, which focuses on three primary parameters: 1) energy density, 2) nutrient density, and 3) insulin load. In This Episode We Discuss: The 3 components of Optimising Nutrition: energy density, nutrient density and insulin load What diets are better or worse from a nutrient density perspective How context changes the requirements …
SNR 213: Greg Potter – Chronobiology & Chrononutrition (Research Breakdown)
Chronobiology researcher Greg Potter is on the podcast to breakdown two recent research studies in the area of chronobiology and chrononutrition. Guest Bio Greg Potter, PhD Greg is currently just finishing up his PhD at the University of Leeds in the UK. His research focus on chronobiology; looking at circadian rhythms, light-dark cycles and the potential for meals to entrain peripheral circadian clocks. Two Research Papers Examined in this Episode: Paper One: Stothard et al., 2017 – Circadian Entrainment to the Natural Light-Dark Cycle across Seasons and the Weekend Paper Two: McHill et al., 2017 – Later circadian timing of food intake is associated …
SNR #212: Mike Zourdos, PhD – Drop Sets, Cardio for Lifters & Understanding Research as Conceptual
Subscribe to MASS (Monthly Applications in Strength Sport) Episode 212: Dr. Mike Zourdos of Florida Atlantic University breaks down two recent strength training-related research papers. 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 Mike Zourdos, PhD Michael (Mike) C. Zourdos, Ph.D, CSCS: Mike is an Assistant Professor in Exercise Science at Florida Atlantic University with a specialization in strength and conditioning and skeletal muscle physiology. He earned his Ph.D. in Exercise Physiology from The Florida State University (FSU) in 2012 under the guidance of …
SNR #211: Brianna Stubbs, PhD – Ketogenesis, Metabolism and Ketone Ester Supplementation
Share this episode on Facebook Episode 211: Brianna Stubbs, PhD discusses some of the peer-reviewed research she has published on ketone metabolism and ketone ester supplementation. 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 Brianna Stubbs, PhD In 2016 Brianna completed her PhD in Metabolic Biochemistry at Oxford University. She also became a World Champion rower as part of the GB Rowing Lightweight Women’s four person crew, and won 3 other World Rowing Championships medals. She has published peer-reviewed studies looking at ketone metabolism, …
SNR #210: Prof. Tim Noakes & Martin MacDonald – Carbohydrate Intake, Insulin Resistance & Body Fat Regulation
Share 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 Morné du Plessis to drive the founding of the Sports Science Institute of South Africa …
SNR #209: Amy Bender, PhD – Sleep Better: Practical Evidence-Based Recommendations
Sleep researcher Dr. Amy Bender discusses the most current evidence-based recommendations for optimizing your sleep for health and athletic performance. Guest Bio Amy Bender, PhD Dr. Bender is the Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance and is also an adjunct professor of Kinesiology at the University of Calgary. She received her PhD and Master of Science degrees in Experimental Psychology from Washington State University in Spokane, WA specializing in sleep EEG. Her current research focuses on the relationship of sleep and recovery on athletic performance in Canadian National Team athletes. Her research …
#208: Herman Pontzer, PhD – Constrained Energy Expenditure Model & the Evolutionary Biology of Energy Balance
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. 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 with a PhD in Biological Anthropology from Harvard University. He has published seminal work in the area of energetics, including viewing human energy expenditure via a model of constrained total energy expenditure. He s truly a world-class leader in this field and has been repeatedly recognized …
SNR #207: Alex Ritson – Research: Dynamic Fat Loss Rules & High vs. Low Reps
Share 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 Lean Body Performance as the nutritionist and co-founder. He has gained certification with the International …
SNR #206: Alessandro Ferretti – Blood Glucose, HRV & Inflammatory Response to Diet
Share this episode on Facebook Episode 206: Nutritionist Alessandro Ferretti discusses data he has collected that may inform us as to the inflammatory response to diet and lifestyle, using markers such as blood glucose, heart rate variability and Alessandro’s metric of “HRV/BG Index”. 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 Alessandro Ferretti Alessandro graduated from the Institute of Optimum Nutrition in 2001 and formed Equilibria Health Ltd in 2004. With a growing team of Nutritionists and a Medical Doctor, Equilibria Health is now …
SNR #205: Brandon Roberts, PhD – Muscle Physiology & Bodybuilding Case Study (Research Breakdown)
Share 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 his prowess in academia, Brandon is well-respected and experience in the practical side of things; …
SNR #204: Greg Nuckols – Research Breakdown: Concurrent Training & Fat Free Mass Index
Click here to subscribe to MASS Episode 204: Greg Nuckols is on the show to review two recent research papers; one looking at concurrent training and the interference effect, and the other looking at the fat-free mass index in athletes. 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 Greg Nuckols Greg Nuckols is the founder of StrongerByScience.com, a website that provides comprehensive information about how to get stronger and more jacked. Greg has over a decade of experience under the bar, and a BS …
Examining 8 Claims Made About Foam Rolling, Myofascial Release & the “Back Baller”
Introduction: As scientists, it is in our nature to question claims made by others and demand evidence to support such statements. It is only by questioning and engaging in meaningful conversation that we progress our understanding of the world around us and as humans. If people did not question we would still all live in fear of travelling too close to the edge of our flat earth, or would continue to poison ourselves with mercury trying to cure syphilis and typhoid. Nothing should be beyond being critiqued. And anyone who makes claims publicly, opens themselves up to questioning, with the …
SNR #203: Arthur Lynch – FFM for Strength & HMB vs. Leucine
Episode 203: Arthur Lynch, PhD candidate at the University of Limerick, is on the show to break down two important research papers. 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 Arthur Lynch, PhD Candidate Arthur is an exercise physiology PhD researcher and international-level competitive lifter in the IPF. He is head powerlifting coach at Sigma Nutrition. His current research is based on HMB supplementation and anabolism. Research Papers Discussed In This Episode: Study #1: Brechue & Abe, 2002 – The role of FFM accumulation and …
SNR #202: Andrea Valdez: Insights About Coaching, Training & the Fitness Industry
Episode 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 the powers that strong minds and bodies can achieve. This led her to continued success …
SNR #201: Eric Helms, PhD – Anabolic Sensitivity & High-Protein Bulking [Research Breakdown]
Click 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 fitness industry since the early 2000’s. For the better part of his career he’s been …
SNR #200: Saturated Fat Panel Discussion – Nadolsky, Guyenet, Masterjohn & Dieter
Share this episode on Facebook Episode 200: Our 200th episode is a special and unique one with an in-depth panel discussion on the topic of saturated fat. On the panel are Dr. Spencer Nadolsky, Stephen Guyenet PhD, Chris Masterjohn PhD and Brad Dieter PhD. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts The Panellists 1) Dr. Spencer Nadolsky Dr. Nadolsky is a a board certified family and obesity medicine physician. He is known for being extremely passionate about using exercise and lifestyle interventions as medicine, where possible. …
SNR #199: Ciaran Fairman – Exercise-Oncology: Effects of Exercise in Cancer Treatment & Survivorship
Share this episode on Facebook Episode 199: PhD researcher Ciaran Fairman of Ohio State University discusses the field of exercise-oncology and how exercise is helping cancer patients/survivors at all stages of the diagnosis, treatment and rehabilitation. 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 Ciaran Fairman (PhD can.) Ciaran Fairman, M.S. is currently working on his doctorate in the Kinesiology program at The Ohio State University. Ciaran received his M.S. in Kinesiology from Georgia Southern University, working in the Human Performance laboratory, and holds several …
SNR #198: Richard Nikoley – Ketosis: A Call For for Context & Sanity
Share 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. 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. In This Episode We Discuss: Discussions around ketosis Calorie-deficit induced ketogenic diet vs. nutritional ketosis at calorie balance Anti-lipolytic nature of ketones Inaccurate claims about ketosis and ketogenic diets Hierarchy of factors influencing body composition Links & Resources …
SNR #197: Kyle Mamounis, PhD – Fatty Acid Metabolism & Implications for Health
Share this episode on Facebook Episode 197: Researcher Kyle Mamounis 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 Kyle Mamounis, PhD Kyle J. Mamounis, has a doctoral degree in nutritional science from Rutgers University in New Brunswick, New Jersey USA. He is currently a researcher at University of Central Florida in Orlando. His primary research interest is investigating the effects of fatty acids on energy balance regulation. He maintains a science blog with posts on his research interests, reviews of science magazine articles and general cellular …
SNR #196: Rob Wildman, PhD – Nutrient Timing & the 24-Hour Approach to Workout Nutrition
Share 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 including Sports & Fitness Nutrition and The Nutritionist: Food, Nutrition & Optimal Health. He has …
#195: Brendan Egan, PhD – Exogenous Ketone Supplementation
Episode 195: Dr. Brendan Egan of Dublin City University discusses the current research on exogenous ketone supplementation for athletic performance and recovery. Guest Bio Brendan Egan, PhD Brendan holds a position as Senior Lecturer in Sport and Exercise Physiology in the School of Health and Human Performance at Dublin City University. His current research investigates the molecular regulation of skeletal muscle function and adaptation across the life course, with special interest in the synergy between nutrition and exercise interventions to optimise performance in athletes and elderly. He received his BSc Sport and Exercise Science from the University of Limerick in …
#194: Daniel Davey – Applied Performance Nutrition for Team Field Sports
Episode 194: Leinster Rugby performance nutritionist Daniel Davey discusses how to apply evidence-based nutrition practices with team sport athletes in elite-level sport. Guest Bio Daniel Davey Daniel received his BSc in Science from University College Dublin and holds an MSc in Nutrition, Physical Activity & Public Health from the University of Bristol. Daniel is also a Certified Strength & Conditioning Specialist (C.S.C.S) with the NSCA, and has completed the national qualification in Exercise and Health Studies. Daniel has worked as a performance nutritionist with a host of elite athletes in a range of sports such as golf, athletics, rugby and …
SNR #193: Lyle McDonald – Nutrient Partitioning & Fuel Utilization
Share 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 teenager. Pursuing a degree in Physiological Sciences from UCLA, he has spent almost 20 years …
#192: Shona Halson, PhD – Recovery Strategies for Elite Performance
Episode 192: Australian Institute of Sport recovery physiologist Dr. Shona Halson discusses her exciting work look at performance, fatigue and immunity in elite athletes. Guest Bio Shona Halson, PhD Dr Shona Halson is the Senior Recovery Physiologist at the Australian Institute of Sport and an Associate Editor of the International Journal of Sports Physiology and Performance. Her work involves providing athletes with advice and assistance to minimise fatigue and maximise recovery, she is responsible for conducting applied research to evaluate techniques to reduce fatigue and increase recovery. Shona has worked closely with the Australian Dolphins and their specific preparation for …
How to Build a Career in Nutrition Coaching
For some reason enough people have seemingly deemed me to be “successful” enough to ask me for advice about starting a career in nutrition, usually via some version of one of the following questions: What nutrition course do you suggest I do? What qualifications do I need to work as a nutritionist? I’m a personal trainer/coach, what is the best way to improve my nutrition knowledge and/or my reputation as a nutrition coach? I currently work in a different field but want to transition to a career in nutrition. How should I go about this? Is it possible? I’d like to …
Could Creatine Be an Effective Treatment for Age-Related Loss of Muscle?
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 …
#190: Mike Israetel, PhD – Nutrition Considerations for the Strength Athlete
Episode 190: Mike Israetel, PhD discusses the relative importance of carbohydrates for strength athletes, planning nutrition periodization for strength athletes and how to structure mesocycles for strength gain. Guest Bio 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 world. Mike is the head science consultant for Renaissance Periodization, where he has authored and co-authored a number for books. He has a PhD in Sport Physiology from East Tennessee State University, and on the sporting side has experience …
The Nutrition Panel at One-Zero 2016
The Nutrition Panel at One-Zero 2016 Last year I was part of a panel discussion at the One-Zero Conference in Dublin. I was joined by Daniel Kings (head sports nutritionist at Aspetar in Qatar) and Stephen Nolan (Nutritics software). The focus of the panel was how nutrition is influencing sports and how technology allows for the more efficent administration and monitoring of nutrition to athletes, teams and enthusiasts alike. The panel was hosted by Emma Buckley of Gourmet Fuel. Enjoy this? Share this on Facebook
#189: Katy Horner, PhD – Gut Hormones, Gastric Emptying & Appetite Regulation
Dr. Katy Horner of University College Dublin was on the podcast to discuss her research on gastric emptying, exercise physiology and gut peptide hormones.
SNR #188: Barbara Oakley, PhD – How to Learn, Study & Get Better With Science
Share this episode on Facebook Episode 188: Barbara Oakley, PhD of the University of Oakland discusses the science of how we learn and lessons for implementing this into our lives. 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 Barbara Oakley, PhD Barbara Oakley is a Professor of Engineering at Oakland University. She is involved in multiple areas of research, ranging from STEM education, to Engineering education, to learning practices. Most recently, Professor Oakley has co-created and taught Learning How To Learn: Powerful mental tools …
Is Manual Therapy Just a Waste of Time?
This is a guest post by Dr. Paul McCarroll, clinical lead at PMC Performance. Paul has graduated with degrees in both medicine and physiotherapy, is currently working as a Junior Doctor and is a fully qualified physiotherapist. Paul takes an evidence-based approach to injury and pain management. He works with a wide range of high-level athletes in international athletics, rugby, cricket and powerlifting. Paul himself is an AIL rugby player with the famous Garryowen RFC in Limerick, Ireland. “What is the air speed velocity of an unladen swallow?” – Monty Python Whilst I’m sure that some will disagree with this post, I …
VIDEO: Smart Carbs for Exercise Performance
Smart Carbohydrate Intake for Sport Performance I was recently interviewed on High Intensity Health by Mike Mutzel on the topic of fuelling sport performance. You can watch it here:
SNR #187: Katie Anne Rutherford – The Importance of Perspective in Chasing Strength & Physique Goals
Share 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 at The Ohio State University. Her first contest prep and powerlifting meet both took place in …
SNR #186: Dr. Jake Kushner, MD – Nutrition for Type 1 Diabetes
Share this episode on Facebook Episode 186: Paediatric endocrinologist Dr. Jake Kushner discusses type 1 diabetes as a disease, potential nutritional management approaches, and future research that needs to be carried out on the nutritional and lifestyle management of the the condition. 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 Dr. Jake Kushner, MD Dr. Jake Kushner is leading the efforts in Diabetes and Endocrinology at Texas Children’s Hospital. Dr. Kushner is a McNair Medical Institute Scholar at the Baylor College of Medicine. …
#185: Trent Stellingwerff, PhD – Nutrition Strategies for Endurance Sports
Episode 185: Trent Stellingwerff of the Canadian Sports Institute discusses nutrition for endurance sports, carbohydrate periodization and raceday fuelling. Guest Bio Trent Stellingwerff, PhD Trent is an applied sport physiologist with a specialization in the area of performance nutrition. He earned a Bachelor of Science in Human Nutrition and Exercise Physiology at Cornell University and he earned his Ph.D. from the University of Guelph in Exercise and Skeletal Muscle Physiology. In his current role he focuses on providing his physiology and nutrition expertise to Canada’s national rowing, track and field and triathlon teams, as well as leading Canadian Sport Institute’s …
SNR #184: Uncertainty About Artificial/Non-Nutritive Sweeteners (Listener Question Episode)
Episode 184: We take a deeper look at artificial/non-caloric sweeteners; effects on bodyweight, glucose tolerance, gut flora and health. What does the evidence say about safety and health concerns? Listen on iTunes (iOS) Listen on Stitcher (Android app) Listen on TuneIn Get podcast RSS feed Links/References: Magnuson et al., 2017 – Critical review of the current literature on the safety of sucralose Bian et al., 2017 – The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice Uebanso et al., 2017 – Effects of Low-Dose Non-Caloric Sweetener Consumption on Gut Microbiota in Mice Suez et al., 2014 – Artificial sweeteners induce …
SNR #183: Arthur Lynch & Eoghan McNeill – Sports Psychology in Self-Paced/Closed-Skill Sports
Share this episode on Facebook Episode 183: Sigma coach Arthur Lynch interviews sport psychology PhD researcher Eoghan McNeill of the University of Limerick on applying evidence-based sports psychology techniques to improve performance, particularly in powerlifting and other self-paced/closed skill sports. 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 Eoghan McNeill Eoghan is a PhD researcher in the PESS department at the Univeristy of Limerick. Eoghan’s research examines improving performance in self-paced sports (focusing on golf) through psychology techniques and mental preparation. Eoghan has a MSc. …
#182: Reid Reale, PhD – Research on Water Loading & Making Weight Practices in Combat Sport
Guest Bio Reid Reale Reid recently completed a PhD, focusing on weight cutting techniques and body composition of combat sport athletes. This work was carried out in conjunction with the Australian Institute of Sport, where research is combined with helping elite level Olympic athletes. Reid has a master’s degree in dietetics and holds Accredited Sports Dietitian and Accredited Practising Dietitian status with Sports Dietitians Australia and the Dietitians Association of Australia respectively. He won first prize in the “Young investigator award” at the 2016 European College of Sports Science annual congress in Vienna, for his presentation ‘Rapid weight loss in Olympic combat sports’. On the …
#181: Jeff Nippard – Intuitive Eating, Control-Based Eating & Body Recomposition
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. 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 Canada for natural bodybuilding in 2012 under the guidance of Dr. Layne Norton. Prior to earning the Canadian national title, Jeff was a two-time Mr. Junior Newfoundland title-holder for 2009 and 2010. As a powerlifter, Jeff has claimed a 227.5 kg (502 …
#180: Jason Gill, PhD – Role of Ethnicity in Cardio-Metabolic Disease Risk
University of Glasgow researcher Dr. Jason Gill discusses some of his work looking at differences in adequate physical activity levels, fitness and BMI targets for different ethnic groups, and how this influences diabetes and other cardio-metabolic disease risk. Guest Bio Jason Gill, PhD Dr Jason Gill is a Reader in Exercise and Metabolic Health in the Institute of Cardiovascular and Medical Sciences at the University of Glasgow. He leads an active multi-disciplinary research group investigating the effects of exercise and diet on the prevention and management of vascular and metabolic diseases from the molecular to the whole-body level. Major research …
SNR #179: What Interviewing the Best Minds in Evidence-Based Nutrition & Fitness Has Taught Me About Them
Episode 179: Patterns that I’ve recognised and traits that are common to the best people in evidence-based nutrition and fitness. Listen on iTunes (iOS) Listen on Stitcher (Android app) Listen on TuneIn Get podcast RSS feed Transcript: They Avoid Absolutism In a world where there is no shortage of gurus who resort to the powerful tactic of talking in absolutes, I have seen the opposite be an across-the-board trait in all the experts that I respect and believe to have integrity. These true experts are very careful to place caveats on almost everything they say. “Facts” are only really useful when they are …
The 3 Principles of Strength & Conditioning for Combat Sports
Share this post on Facebook Let’s face it, combat sports are nuts. In choosing to partake in combat sports, we are willingly putting ourselves into positions in which our bodies are at great risk. We essentially prepare ourselves day in and day out to come out on top when we finally test our damage-inducing and avoidance capabilities against those of our opponents. This element of health risk is not a bad thing. Rather, in my eyes, it is what makes combat sports such a powerful “vehicle for the development of your human potential”, to quote Joe Rogan. The sheer intensity …
SNR #178: Listener Input, Future Plans & Latest News
Episode 178: I need your input as a valued listener! I talk through some exciting new plans, ideas and where we as a community should aim to bring this podcast. Please leave your feedback here: Sigma Nutrition Listener Input Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed
SNR #177: Chris & Eric Martinez – Habits, Mentality & the Self-Improvement Side of Fitness
Share this episode on Facebook Episode 177: Chris and Eric Martinez of Dynamic Duo Training are on the show to discuss the components that comprise the “new era of fitness”. 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 Chris & Eric Martinez Chris and Eric Martinez are the founders of Dynamic Duo Training. The twin brothers have the knowledge, the credibility, the passion, the “in the trenches” experience training themselves and clients, and have been mentored under some of the most prestigious coaches in the …
#176: Eric Trexler – Citrulline & Nitrate Supplements for Performance
Eric Trexler of UNC-Chapel Hill discusses some of the research on citrulline malate, dietary nitrates, beetroot/pomegranate extract and other nitric oxide “boosters” and how they may impact performance in various sports. Guest Bio Eric Trexler Eric is a PhD student at UNC Chapel Hill, under Dr. Abbie Smith-Ryan. He has a research focus on how exercise and nutrition affect metabolism, performance, and body composition. Eric comes from a background in natural bodybuilding, powerlifting, and strength coaching, and currently holds certifications in sports nutrition (CISSN) and strength and conditioning (CSCS). Eric completed his undergraduate degree at The Ohio State University, and …