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; …
#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. 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 in Exercise and Sports Science. He’s held 3 all-time world records in powerlifting in the 220 and 242 classes, and is pursuing graduate …
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.
#188: The Science of How We Learn – Barbara Oakley, PhD
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 to help you master tough subjects, the world’s most popular online course. She also has written a number of books, including: ‘A Mind For Numbers’ and ‘Mindshift’. In This Episode We Discuss: Focused mode vs. diffuse mode for thinking, problem solving and working Environments for productive learning: distractions, timelines and procrastination “Neural …
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 …
#175: Prof. Klaas Westerterp – Metabolism, Energy Expenditure & Weight Regulation
Guest Bio Klaas Westerterp, PhD Prof. Klaas Westerterp is Professor of Human Energetics at Maastricht University. His field of expertise is energy metabolism, physical activity, food intake and body composition, and energy balance under controlled conditions and in daily life. He is member of the Editorial Board of the journal Nutrition and Metabolism (London) and European Journal of Clinical Nutrition, and Editor-in-Chief of the European Journal of Applied Physiology. In This Episode We Discuss: Assessing energy expenditure using doubly labelled water Defining PAL (physical activity level) Average PAL in the population vs. upper levels seen in humans Effect of factors like …
SNR #174: Jorn Trommelen – Carbohydrate Oxidation During Exercise & Pre-Sleep Protein
Share this episode on Facebook Episode 174: Researcher from Maastrict University, Jorn Trommelen is on the show to discuss his research on the effect of glucose/fructose on carbohydrate oxidation during exercise and the effect of pre-sleep protein on muscle protein balance. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Guest Bio Jorn Trommelen Jorn earned his MSc in Nutrition and Health with top honors at Wageningen University & Research Centre. He is now pursuing a PhD in Muscle Metabolism at Maastricht University, at one of the leading laboratories in that field. His …
Sparring Methodologies: To Spar, or Not To Spar, That is the Question (Part 2)
[IMPORTANT NOTE: As the title implies, this is Part 2 of a series. This piece can be read in isolation but a much better overall picture could be gotten by first reading Part 1 which can be found here. ] The Dark Side of Hard Sparring I wasn’t fucking around when I chose the title of this series; “to spar or not to spar, that is the question”. I did so for a very specific reason. The original line that I was playing off is of course perhaps the most famous line of all of the Shakespearean literature: “To be, or not …
SNR #173: PJ Nestler – Training Specificity, Fight Conditioning & Pre-/Post-Training Strategies
Share this episode on Facebook Episode 173: Performance coach PJ Nestler discusses training approaches for combat sport athletes to increase their strength, speed and power so that it actually translates to improved performance in the ring/cage. 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 PJ Nestler PJ is a human performance specialist with over a decade of experience preparing top athletes for competition, and a life mission to help athletes and coaches realize their true potential. Over the past ten years, PJ has trained …
SNR #172: Ben Esgro – Thoughts on Lifting, Obsession and Fitness
Share this episode on Facebook Episode 172: Ben Esgro returns to give more philosophical thoughts on training, powerlifting, achievement and much more. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Guest Bio Ben Esgro, RD Ben is the founder and COO of De Novo Nutrition. The company has both consulting and supplement branches, based on objective science and ethical practice. Ben is a registered dietitian (RD), as well as having a Masters in Nutrition and Exercise Science (MS) from Marywood University. He has over 6 years experience of coaching and programming for individuals …
SNR #171: Corey Peacock, PhD – Physical Preparation, Conditioning and Recovery for Elite MMA Athletes
Share this episode on Facebook Episode 171: Corey Peacock, PhD discusses how he implements science-based practices in the physical preparation of the elite MMA athletes he works with, including Anthony Johnson, Michael Chandler, Matt Mitrione and Rashad Evans. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Guest Bio Corey Peacock, PhD Dr. Corey Peacock is currently serving a dual role as the Head Exercise Physiologist and Performance Coach for MMA’s the Blackzilians fight camp. In this role, he is responsible for contributing physiological evaluations, strength & conditioning, and injury prevention methodologies. His …
To Spar, or Not To Spar, That is the Question – Part 1: Intro to Sparring & Brain Trauma
Destroying Your Meat Vehicle Vs. Developing Your Human Potential I think I have a not-so-common lens through which to view martial arts training practices. Academically, I have a degree in sport and exercise sciences. Athletically, I started boxing just over 6 years ago, quite late in boxing terms, as a 21 year old. I have been lucky enough to have spent time training in gyms from Holland to San Francisco, Ireland to Boston and so on. This has primarily been practising boxing but more recently it has involved dipping my toes into the MMA world. And so this is where the …
SNR #170: Aadam Ali – Challenging Biases, Nutrition Philosophy & Practical Experiments with Ketogenic Dieting
Share this episode on Facebook Episode 170: Aadam Ali of Physiquinomics is on to discuss his personal diet experiements, what he learnt and some philosophies on nutrition and training. 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 Aadam Ali Aadam writes fitness-related content over at his site Physiqonomics. He writes about his philosophies on nutrition, training and all things physique related. He also self-experiments with different approaches and reports the results. These have included periods of time eating various iterations of a ketogenic …
SNR #169: Chad Macias – Cancer Metabolism & Caution Over Ketogenic Diet/Ketones
Share this episode on Facebook Episode 169: Molecular physiologist Chad Macias, of the Institute for Human Kinetics, discusses some limitations of research, issues of misinterpretation and/or inaccurate communication related to research on cancer, nutritional ketosis and the press-pulse method. 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 Chad Macias Chad is currently pursuing post-graduate research in Molecular Oncology. He is in the process of writing a review paper on ketogenic diets and cancer, along with Brad Dieter and Tim Sharpe. Chad has spent …
SNR #168: Powerlifting Weight Classes, Cutting Weight & Long-Term Thinking – Sigma Team Discussion
Share this episode on Facebook Episode 168: The Sigma coaching team sit down to discuss issues related to selecting a powerlifting weight class, progression over the long-term and the pros and cons of cutting weight. For more info on the Sigma coaches go here: https://sigmanutrition.com/coaches/ Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Links & Resources REFERENCE: Von Loon paper stating skeletal muscle turnover rates of 1-2% per day ARTICLE: Which Weight Class Is Best For You? – Greg Nuckols VIDEO: Sigma Coaching Team Discussion – Process-Based …
SNR #167: Dom D’agostino, PhD – Traumatic Brain Injury, CTE & Implications for Combat Sport Athletes
Share this episode on Facebook Episode 167: Dominic D’Agostino, PhD returns to the show to discuss issues related to traumatic brain injury (including CTE) and associations with contact sports such as boxing, MMA and American football. 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 Dominic D’Agostino, Ph.D. Dr. Dominic D’Agostino is an Associate Professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Morsani College of Medicine. He is also a Research Scientist at the Institute for Human and …
#166: Stephan Guyenet, PhD – The Neuroscience of Overeating & Regulation of Calorie Balance
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 of Washington). He recently published the fantastic book ‘The Hungry Brain’, which dives into the causes of obesity from the perspective of overeating and related brain chemistry. In This Episode We Discuss: What drives us to eat and specifically what drives us to overeat? Why are “trigger” foods different amongst individuals? Smoking …
Creatine: Common Questions Answered
Introduction In November 2015, Sigma Nutrition founder Danny Lennon published this outstanding article. The motivation for this piece stemmed from a ridiculous opinion piece written by Irish rugby journalist Neil Francis, essentially implicating creatine as a potential player in the tragic and premature death of All Blacks legend Jonah Lomu. Danny’s rebuttal was spot on and made me incredibly proud to be associated with him. In addition, the number of shares the article received at the time put a beaming smile on my face and gave me a glimmer of hope as to the level of intelligence of the human race. …
SNR #165: Kevin Hall, PhD – Testing the Carbohydrate-Insulin Model & a Response to Gary Taubes
Share 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 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). Kevin’s laboratory investigates how metabolism and the brain adapt in response to …
Tips on How To Be an Awesome Coaching Client
[Introductory note from Danny: As coaches* we always ask ourselves a number of questions: How can I be the best coach I can be for this client? What attributes would make me a better coach? How can I make the coaching process as smooth and beneficial for this person as possible? etc. But coaching is a two-way street. If we all want to get the most out of any experience we have working with a coach, then there are a number of things that we can do as coaching clients to improve the experience, to get more benefit from it and …
SNR #164: Dominic D’Agostino, PhD – Press-Pulse Model of Cancer Therapy, Ketones & Metabolic Drugs
Share this episode on Facebook Episode 164: Dominic D’Agostino, PhD of the University of South Florida and the Institute for Human and Machine Cognition discusses his lab’s research onto various treatment therapies for cancer including nutritional ketosis, hyperbaric oxygen therapy and metabolic drugs. 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 Dominic D’Agostino, Ph.D. Dr. Dominic D’Agostino is an Associate Professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Morsani College of Medicine. He is also a …
SNR #163: Mental Limitations to Making Progress
Share this episode on Facebook Episode 163: Danny discusses some mental limitations to making progress. Namely they are: being unwilling to embrace the mundanely uncomfortable, an inability to invest in the long-term process and being unwilling to “do the work” without constant validation. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Links & Resources The War of Art – Steven Pressfield VIDEO: Sigma Coaching Team Discussion – Process-Based Progress, Coachability & Other Stuff VIDEO: Tracking Metrics With Sigma Coaching Clients Sigma Weight Cutting System for MMA & Boxing Enjoy this …
SNR #162: Andrew Chappell, PhD – Examining Contest Prep Strategies Followed by Natural Bodybuilders
Episode 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 Bodybuilding Federation as well as a …
SNR 161: Rob Lipsett – Building a Physique, Staying on Track When Travelling & Lessons from Competing
Share 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 in natural physique competition Advice for …
SNR #160: Tools That Have Been Invaluable to My Life
Share this episode on Facebook Episode 160: Danny discusses tools that have been invaluable to him in life across 5 categories: non-nutrition books, tracking, creation, living life and asking yourself questions. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Links & Resources Stumbling on Happiness – Daniel Gilbert The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life – Mark Manson The Subtle Art of Not Giving a Fuck (Blog Post) The Compound Effect – Darren Hardy Bar Sense …
SNR #159: Phil Graham – The Diabetic’s Guide to Muscle, Fat Loss & Fitness
Share 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 Guest Bio Phil Graham is the author of The Diabetic Muscle & Fitness Guide. Phil, a type 1 diabetic since his teenage years, has established himself as a highly respected competitive bodybuilder, performance nutritionist and personal trainer …
SNR #158: Alex Ritson – Adaptive Thermogenesis, Thrifty Genes & Hedonic Eating
Share 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 Sport Nutrition, been a published author …
SNR #157: Sigma Weight Cutting System
Episode 157: We kick off 2017 with details of the Sigma Weight Cutting System for MMA & Boxing. Click for details of the Sigma Weight Cutting System
SNR #156: 7 Philosophical Lessons from the Podcast in 2016 (End of Year Review)
Episode 156: We end 2016 with a review of some of my favourite philosophical lessons that I have taken from a number of podcast guests this year. These are key ideas or lessons that I think can be powerful to bear in mind. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Mindset Over Tools and Knowledge vs. Doing – Dan Pardi (ep. 131) Why Real Science Matters – Kevin Folta, PhD (ep. 120) Re-framing Failure & Self-Responsibility – Ryan Doris (ep. 114) Obsession is Good – …
#155: Kimber Stanhope, PhD – Effects of Sugar Consumption on Body Composition, Lipid Regulation and Insulin Sensitivity
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.
SNR #154: Jeff Rothschild, RD – Intermittent Fasting, Time-Restricted Feeding & Circadian Biology
Share 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 at TriFit in Santa Monica, CA. …
#153: Dan Garner – Hydration Status, Electrolytes & Athlete Lab Analysis
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 is an international lecturer on sports nutrition and has been featured in several major media outlets. In addition to his coaching services, he has created many online products available for purchase and is a bestselling author on Amazon, as well as being a contributor to Alan Aragon’s …
SNR #152: Lyle McDonald – Glycaemic Load, Trigger Foods & Physiology vs. Practical Implementation
Share 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 Guest Bio 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 becoming involved in competitive …
SNR #151: Planning the 4 Phases of Combat Sport Nutrition
Episode 151: How to periodize nutrition for a combat sport athlete through understanding the 4 phases of nutrition they transition through. Click Here to Get Podcast Transcripts Sigma Weight Cutting System Support the podcast on Patreon Click Here to Get Podcast Transcripts
SNR #150: Are You Really a “Hard-Gainer”? – 5 Reasons For Not Gaining Weight
Episode 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
Share 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 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 …
Your Powerlifting Meet Preparation Checklist – Part 3
Introduction Welcome back to part three of this article series. In part 1 I discussed choosing the right meet for you if you’re fairly new to the sport as well as what to prepare for the day of a meet. Then in part 2, I outlined the thought process involved in choosing the right weight class for you as well as being realistic with your goals for your first few meets. In this part I will provide a synopsis of the running of a Powerlifting meet (i.e. what to expect on the day). Click here to download all three parts …
Your Powerlifting Meet Preparation Checklist – Part 2
Introduction In part one of this series I discussed how to select the right meet for you as well as what to bring to the venue on the day. In part two, I will discuss picking the right weight class for you as well as having realistic and sensible goals if you are relatively new to the sport. Picking the Right Weight Class For You I). Intermediate and advanced lifters I going to address this one first because I think it’s a little more straight forward (and most intermediate and advanced lifters are likely aware of this already). Greg Nuckols has …
Your Powerlifting Meet Preparation Checklist – Part 1
IntroductionIn recent years there has been a continued explosion in the popularity of powerlifting, particularly raw (unequipped) lifting. The purpose of this 3-part series of articles is to inform people new or relatively new to powerlifting on what to prepare themselves for on the day of a meet. I would hope that this guide will be of use to both those thinking of entering their first meet, as well as more experienced competitors. I would also like to preface this article with the caveat that I am speaking from the perspective of being a lifter and coach in the Irish Powerlifting …
SNR #148: Roundtable with the Sigma Team! – Hosted by HPA
Episode 148: This was a round-table discussion with the Sigma Nutrition & Performance team, hosted and produced by Human Performance Advancement. Click Here to Get Podcast Transcripts Human Performance Advancement Sigma Nutrition & Performance Coaching Service Sigma Weight Cutting System Ruiz et al. 2008 – Study on strength and risk of death SNR #87: Dr. Brendan Egan – Anabolic Resistance, Sarcopenia & The Importance of Muscle Watch this discussion on YouTube Support the podcast on Patreon Click Here to Get Podcast Transcripts Enjoy this episode? Support the podcast on Patreon
Never Waste An Injury: The Psychology of Setbacks in Combat Sports
LET US IMAGINE A SCENARIO… You are progressing on your martial arts journey and greatly enjoying the process. All the pieces are falling into place. Your growth curve is beautiful. Every day at training you are picking up new skills and identifying new areas to work on. You have the momentum of a boulder rolling down a hill and you are excited about your progression. With the rate at which you are improving, you see the sky as the limit for your skills. Life is good. Then… BOOM! Some body part, that just seconds before in your mind was as indestructible as steel …
SNR 147: Jeff Rothschild, RD – Carbohydrate Periodization for Endurance Athletes and How the Menstrual Cycle Impacts Training
Episode 147: Sports dietitian Jeff Rothschild discusses how he implements the latest glycogen/carbohydrate availability research into pracitce with his endurance athletes, issues surround supplements on race day and how the menstrual cycle can affect programming and training performance. Click Here to Get Podcast Transcripts Jeff Rothschild, RD, MS How to translate the latest “train low” and “recover low” strategies into practice with athletes Supplementation for endurance athletes How to schedule your supplements/nutrition on race day How the menstrual cycle affects training and nutrition considerations Eat Sleep Fit Jeff’s Instagram Support the podcast on Patreon Click Here to Get Podcast Transcripts …
SNR #146: Is Sugar Addiction a Real Thing? (A Scientific View)
Episode 146: Answering a listener question: “I have a sugar addiction. Every time I quit, I get sucked right back in a few months later and gain 10 lbs. What can you say to help me, besides “stop eating sugar?” Click Here to Get Podcast Transcripts Westwater, Fletcher & Ziauddeen, Eur J Nutr (2016) Avena et al., Neurosci Biobehav Rev. 2008; 32(1): 20–39. Hebebrand et al., Neuroscience & Biobehavioral Reviews, Volume 47, November 2014, Pages 295–306 SNR #76: Dr. Nicole Avena – The Neuroscience of Sugar Addiction & Hedonic Eating SNR #68: Stephan Guyenet – Overeating, Fat Mass Regulation & Energy Homeostasis Support the podcast …
SNR #145: Ian Dunican, PhD – Sleep, Training Timing & Performance in Elite Athletes
Episode 145: Sleep & performance researcher Ian Dunican of the Australian Institute of Sport, discusses some of his work examining the effects of sleep, circadian disruption, training timing and travel schedules on the performance and recovery of elite level athletes. Click Here to Get Podcast Transcripts Ian Dunican, PhD What does the evidence base tell us about poor sleep and the impact for athletes? Athlete sleep patterns Work examining the effects of travel schedules on sleep and performance Fatigue Avoidance Scheduling Tool Training timing & schedules effect on performance and sleep Amateur athletes sleep and circadian rhythm disruption due to …
SNR #144: Is Inflammation a Problem & Should I Use an Anti-Inflammatory Diet?
Episode 144: Answering a listener question: “In a few episodes you’ve mentioned inflammation and how to deal with it. But how do you know if you have a problem with inflammation to begin with?” Click Here to Get Podcast Transcripts
SNR #143: Keith Baar, PhD – Tendon Stiffness, Collagen Production & Gelatin for Performance & Injury
Episode 143: Muscle physiology researcher Dr. Keith Baar from the University of California at Davis is on the show to discuss his teams work looking at nutrional and training strategies that can increase tendon stiffness, hence playing a role in injury prevention and the recovery process from tendon/ligament ruptures and bone/cartilage damage. Guest Bio Keith Baar, PhD Dr. Keith Baar is the head of the Functional Molecular Biology Laboratory (FMBL) in the Department of Neurobiology, Physiology, and behavior. His research is focused on understanding how training and feeding result in improved muscle, tendon and ligament function. In his capacity as a researcher, he …
Are Quarter Squats Actually a Better Option For Athletes?
This is a post by Arthur Lynch. Arthur is a PhD researcher in muscle physiology, an international-level raw powerlifter and coach here at Sigma Nutrition. I was recently sent a link to a T-Nation article titled “Tip: Do Quarter Squats To Boost Athleticism” (original piece here), with a request for my opinion on the conclusions drawn by the author. The article is a summary and interpretation of a recently published study by Rhea et al. (full text here). In that study the researchers compared the effect of training quarter-, half- and full-depth squats on performance in the full squat, half squat and quarter squat. …
SNR #142: Gar Benn – Nutrition Troubleshooting, Diet Evaluations & Effective Programming
Episode 142: Sigma Nutrition coach Gar Benn discusses how to effectively troubleshoot your dietary approach, evaluating how to improve a diet and effively programming nutrition and training to get optimal results. Guest Bio Gar Benn Gar is an evidence-based strength coach and nutritionist. He is the owner of City Gym, a strength training facility and powerlifting club based in Limerick, Ireland. Gar is also a coach for Sigma Nutrition, where he has been doing some amazing work with our online coaching clients. Gar has worked with a very diverse population from weight gain/weight loss clients to performance clients. Gar has also …
#141: Performance Nutrition for Fighters – Common Mistakes
Helping competitive athletes make weight in an effective and scientific manner is my principle area of practice with my own coaching clients. Currently, my personal roster of clients is about 90% made up of such athletes, so pro MMA fighters, boxers and then also powerlifters and weightlifters. And for today’s episode I wanted to get into some of considerations for performance nutrition and weight cutting with fighters specifically. Both in terms of nutrition to support training and to allow them to make weight and refuel appropriately. So what I’m going to get into is really in relation to competitive fighters, …
#140: Layne Norton, PhD – Psychology of Overcoming Adversity and Body Composition Considerations for Powerlifting
Episode 140: Layne Norton, PhD is on the show to discuss his current journey back from injury, the psychology of elite athletes and the debate how much of a role body composition plays directly on strength and powerlifting performance. Guest Bio Layne Norton, PhD Academically he completed his PhD in nutritional sciences under Professor Donald Layman at the University of Illnois, who you regular listeners will remember being on the podcast back in episode 123. As a competitor Layne was a pro bodybuilder who has more recently achieved large success in powerlifting, winning USAPL nationals in 2015 before going onto win …
SNR #139: Implementing Refeeds, Diet Breaks & Free Days
Episode 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
SNR #138: Dana Lis, RD – Exercise-induced GI Distress and the Impact of Gluten & FODMAPs on Athletic Performance
Episode 138: Sports dietitian and PhD candidate Dana Lis discusses some new research examining the potential for acute low-FODMAP diets to help alleviate GI symptoms in athletes Click Here to Get Podcast Transcripts Find out more about the SBS Academy from Shredded By Science Luis Villasenor Randomized control trial conducted by Dana and her colleagues looking at gluten-free diets being utilized by endurance athletes Report that found 41% of athletes report adhering to a gluten-free diet (GFD), which is four-fold higher than the population-based clinical requirements Why are so many athletes experimenting with GF diets Exercise-induced GI distress: prevalence, causes & typical strategies …
SNR #137: Luis Villasenor – How to (Successfully) Implement a Ketogenic Diet for Body Composition & Strength
Share this episode on Facebook Episode 137: Ketogains founder Luis Villasenor explains how to set-up a ketogenic diet correctly, discusses common mistakes and smashes misconceptions about all sorts of concepts related to ketogenic diets. Click Here to Get Podcast Transcripts Luis Villasenor Luis is the found of Ketogains, an online community that works to help people achieve their body composition and performance goals through a well-formulated ketogenic diet. They have a respected reputation due to their evidence-based thinking and non-dogmatic approach to nutrition. Luis has been personally using a ketogenic diet for ~ 15 years, whilst building substantial muscle mass, getting …
SNR #136: Do You Need To Rotate Your Protein Sources?
Episode 136: Answering a listener question: “If someone was to only use set sources of protein i.e. chicken and whey. Would they still see the same benefits as to someone who has a more varied approach? In terms of hypertrophy and when on a fat loss phase. With their protein intake calculated as it should be for both. Also would they see negative effects in terms of food intolerance?” Click Here to Get Podcast Transcripts Support the podcast on Patreon Click Here to Get Podcast Transcripts Enjoy this episode? Support the podcast on Patreon
SNR #135: Nicola Rinaldi, PhD – Hypothalamic Amenorrhea
Episode 135: Nicola Rinaldi, PhD discusses the causes, treatment interventions and science of hypothalamic amenorrhea. Hypothalamic amenorrhea is a condition in which menstruation stops for several months (or more) due to a problem involving the hypothalamus. The hypothalamus is in the center of the brain and controls reproduction. Guest Bio Nicola Rinaldi, PhD Nicola has a PhD in computational biology Image courtesy of Michelle Baileyfrom MIT. After graduating she worked for a biotechnology company while pursuing her dreams of a family, which were thwarted by a diagnosis of hypothalamic amenorrhea (no period). Eighteen months of trying to conceive followed. She …