Episode 88: Dr. Kevin Hall of the NIH is on to discuss the recent carb restriction vs. fat restriction study, issues surrounding weigh regain, homeostatic regulation of weight and the physiology of fat loss. Guest Bio Kevin Hall, PhD Dr. Hall’s laboratory investigates how metabolism and body composition adapt in response to a variety of interventions. They perform experiments in both humans and rodents to better understand the complex mechanisms regulating macronutrient metabolism, body composition, and energy expenditure. A unique aspect of the laboratory involves the development of mathematical models to quantitatively describe, explain, integrate, and predict our experimental results. …
SNR #87: Dr. Brendan Egan – Anabolic Resistance, Sarcopenia & The Importance of Muscle
Episode 87: Dr. Brendan Egan, PhD. from University College Dublin is on the show to discuss the concepts of net muscle protein balance, sarcopenia, anabolic resistance, interventions to overcome this and supplements like phosphatidic acid, HMB, creatine, leucine-enrichment. Brendan Egan, PhD. He was awarded his PhD in 2008, before moving on to the prestigious Karolinska Institute, Stockholm, Sweden. There, he completed his post-doctoral training in Prof. Juleen Zierath’s Integrative Physiology group at the Department of Molecular Medicine and Surgery. Here his research, using animal and in vitro cell systems, focussed on the transcriptional regulation of skeletal muscle insulin resistance in Type …
SNR #86: Mike T. Nelson, PhD – Metabolic Flexibility, Fasting vs. Ketosis & Low Glycogen Training
Episode 86: Mike T. Nelson, PhD. discusses metabolic flexibility, shifting between fuel sources, lactate, ketones, fasting and “train low, compete high”. Mike T. Nelson, PhD. Metabolic flexibility Lactate as a fuel Keto-adapation – Could fasting be a better alternative for athletes? Low glycogen training – “train low, compete high” Future of research Mike’s Website Mike’s Twitter Leave a review for the show on iTunes Leave a review on Stitcher (android users) You might enjoy these: SNR #12: Dr. Mike T. Nelson ~ Metabolic Flexibility & Performance-Based Fat Loss SNR #57: Martin MacDonald – Fat Burning vs. Fat Loss, Fasted Cardio & …
SNR #83: Shawn Wells – Supplement Quality: Fish Oil, Whey Protein, Probiotics & Prebiotics
Episode 83: Shawn Wells discusses the good and bad of the supplement industry, red flags when it comes to selecting supplements, markers of good products and the importance of gut health. Shawn Wells Mr. Wells has held the role of Chief Clinical Dietitian with over a decade in acute and skilled nursing care, grounding his ethics and practice of patient focused care. Fulfilling the position of CEO of Zone Halo Research, a consulting group for supplement formulations, he gained significant notoriety in the industry. As an accomplished author, formulator and clinician, in 2011, Shawn took his experience and passion to become …
#81: Joseph Agu – Protein Synthesis, Amino Acids & Pre-bed Casein
Nutritionist and doctoral researcher Joseph Agu is on the show to discuss pre-bed casein, protein quality, absorption rates of different whey supplements and the usefulness of branched-chain amino acids. Guest Bio Joseph is a Performance Nutritionist, formerly at the English Institute of Sport (EIS) working with British Athletics, and now solely at his own consultancy. He completed a BSc. in Sport and Exercise Science as well as a MSc. in Sports Nutrition. And is now currently undertaking a PhD at Bangor University where he’s looking at nutritional interventions for strength and power athletes. In this episode we discuss: Nitrogen balance, muscle protein synthesis (MPS) and muscle …
SNR #80: Dr. Susan Kleiner, PhD – Performance Nutrition for Women in High Intensity Sport
Episode 80: Susan Kleiner, PhD., is on the show to discuss how female trainees should optimally fuel themselves, problems with low-carbohydrate diets and how many athletes undereat. Susan Kleiner, PhD. Dr. Kleiner has consulted with professional teams and team members, including the Seattle Seahawks, Mariners, Storm, Thunderbirds and Supersonics, the Cleveland Browns and Cavaliers, the Miami Heat, Olympians and elite athletes in countless sports. Dr. Kleiner is the co-founder and co-CEO of Vynna, LLC, high performance by women for women, and the owner of High Performance Nutrition, LLC, a consulting firm in Mercer Island, Washington, as well as the author …
SNR #79: Eric Helms – Nutrition For Powerlifters
Episode 79: 3DMJ coach Eric Helms returns to the show to discuss important nutrition considerations for powerlifting. Guest Bio Eric Helms A competitive bodybuilder and powerlifter with a couple of masters degrees as well as currently doing doctoral research for a strength & conditioning based PhD. Eric’s a coach for raw powerlifters, natural bodybuilders, and serious weight lifters of all walks of life. Eric has a comprehensive array of certifications in the fields of personal training, performance enhancement, sports nutrition and strength and conditioning. He has a Bachelor’s in Sports Management: Fitness and Wellness, and a Master’s in Exercise Science …
SNR #78: Greg Nuckols – “Bulking”, Recovery & How Stress Affects Your Gains
Episode 78: Powerlifter Greg Nuckols of Strengtheory is on the show to discussing eating to gain weight and strength, recovery strategies, the importance of sleep and how stress affects your gains. Greg Nuckols Furthermore, he’s had the opportunity to work with and learn from numerous record holders, champion athletes, and collegiate and professional strength and conditioning coaches through his job as Chief Content Director for Juggernaut Training Systems. His passions are making complex information easily understandable for athletes, coaches, and fitness enthusiasts, helping people reach their strength and fitness goals, and drinking great beer. Greg’s background in lifting The problem …
SNR #77: James Krieger – The Data Behind NEAT, Gluten & Reporting of Dietary Intake
Episode 77: James Krieger discusses issues around weight regulation, non-exercise activity thermogenesis, self-reporting of food intake, calorie counting, gluten and the glycaemic index. James Krieger He has published weight loss and nutrition-related research in prestigious scientific journals, including the American Journal of Clinical Nutrition and the Journal of Applied Physiology. Non-exercise activity thermogenesis Self-reporting of food intake Calorie tracking as an awareness tool Weight management, weight loss and weight re-gain Fundamental factors vs. little details of nutrition How big of a deal is gluten? Is the glycaemic index a good tool to work out the “healthfulness” of a diet? Weightology …
Drawing A Line In The Evidence-Based Sand
There is a definite growth in the number of people in the health & fitness space talking about taking an ‘evidence-based’ approach to nutrition, training and health. Which can only be a good thing for the fitness industry. In fact, if more people were of the same mindset the incidence of idiotic messaging would decline significantly. But when we’re talking about approaches to nutrition and fitness, to what extent should we constrain possible strategies to employ? I mean, if we want to be evidence-based, how should we approach practices that could work but lack a meta-analysis of several randomized controlled trials? …
#76: Nicole Avena, PhD – Hedonic Eating, Food Reward & Claims About “Sugar Addiction”
Neuroscientist Nicole Avena, PhD is on the show to discuss hedonic eating vs. caloric need, food addiction and sugar addiction. Guest Bio Nicole Avena, PhD Dr. Nicole Avena is a research neuroscientist, author and expert in the fields of nutrition, diet and addiction. She received a Ph.D. in Neuroscience and Psychology from Princeton University, followed by a postdoctoral fellowship in molecular biology at The Rockefeller University in New York City. She has published over 70 scholarly journal articles, as well as several book chapters and books, on topics related to food, addiction, obesity and eating disorders. Her research achievements have …
SNR #75: Armi Legge – The Reality of Dieting, Building Habits & Staying in Shape Whilst Travelling
Episode 75: Armi Legge of Evidence Mag is on the show to discuss why fat loss comes more difficult to some people, how to stay in shape whilst travelling, how to build habits and the place of fitness in your overall life. Armi Legge Why some people seem to be able to make progress easily whilst it’s a massive struggle for others How to keep your diet and training whilst taking both short breaks and longer periods of travel Why habit formation is the number one most important consideration for long-term progress Why behavioural psychology is the future of fitness …
SNR #74: Evelyn Kocur – Carbohydrates, Insulin & Adiposity
Episode 74: Evelyn Kocur talks carbohydrates, insulin and adiposity. Guest Bio Evelyn Kocur Evelyn blogs over at the Carb Sane Asylum blog and has been a very vocal skeptic of some leaders of the low-carbohydrate community. Following initial success on an Atkins approach, she went looking into the scientific research and found that not everything is as perfect with low-carb dieting as some promote. In this episode we discuss: Carbohydrate-insulin-adiposity hypothesis Carb intakes when insulin resistance is present False dichotomy of LCHF vs. high-carb When low-carbohydrate diets are viable The different forms of moderation in dieting Links & Resources: Evelyn …
SNR #73: Borge Fagerli – Circadian Rhythms & Nutrient Timing
Episode 73: Borge Fagerli discusses how meal and nutrient timing can be an important factor in health when considering the effect on circadian rhythms. 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 Borge Fagerli Borge is a Norwegian strength coach who looks deep at lifestyle factors and underlying health. He advocates a nutritional approach he terms the BioRhythm Diet, which looks at the connection between diet and circadian rhythms. In this episode we discuss: Circadian rhythms The role of diet in affecting circadian rhythms …
SNR #72: Mike Sweeney, RD – Fat Loss Myths, Gut Health, Carbs & Contest Prep
Episode 72: Registered dietitian Mike Sweeney is on the show to discuss myths around fat loss, contest prep for physique athletes and digestive health. Mike Sweeney, RD Fat loss myths Late night eating Effect of dairy consumption on: fat loss, getting contest ready, diabetes and CVD risk Food restrictions Insulin resistance, carbohydrate intakes & Tim Noakes Digestive health: the gut microbiome and effect of gut health on fat loss efforts The good and bad of IIFYM Contest prep: Myths, old school methods and peak week protocols Mike’s Website Insulin Resistance – Bill Lagakos (Calories Proper) High-fat dairy products linked to …
SNR #70: Dr. Doug Kalman – Performance Nutrition For MMA & Combat Sports
Episode 70: Douglas Kalman, PhD is the performance nutritionist for the Blackzilians team based in Florida. He is also an academic and co-founder of the International Society of Sports Nutrition. Douglas Kalman, PhD. Dr. Kalman has been involved in over 100 clinical trials and projects within the pharmaceutical, medical and nutrition fields. He has published over 50 abstracts and more than 25 peer-reviewed manuscripts. He is also a Co-Editor of one journal (JISSN) and on the Editorial Board of three Scientific Journals. Dr. Kalman received his Doctorate in exercise and nutritional …
SNR #68: Stephan Guyenet, PhD – Overeating, Fat Mass Regulation & Energy Homeostasis
Episode 68: Stephan Guyenet, PhD discusses fat mass regulation via energy homeostasis systems, why we overeat and the difference between homeostatic and non-homeostatic eating. Guest Bio Stephan Guyenet, PhD. Dr. Guyenet 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 blog Whole Health Source. Stephan has a BS. in biochemistry (University of Virginia) and a PhD in neurobiology (University of Washington). In this episode we discuss: Homeostatic and non-homeostatic eating What drives overeating? Energy homeostatsis system Defence of body fatness by the hypothalamus The importance …
SNR #67: Food Quality, IIFYM and Strawmen: Do Food Choices Even Matter?
This podcast is available in text format with all relevant links attached here: https://sigmanutrition.com/food-quality-iifym-and-strawmen-do-food-choices-even-matter/
Food Quality, IIFYM and Strawmen: Do Food Choices Even Matter?
It’s Friday night and you’re just settling into relaxation mode for the weekend after a tough week at work. You rock into the kitchen to rustle up something to eat. You’ve narrowed it down to two meals you enjoy. Now it’s decision time… Sweet potato and coconut oil or ice cream? What’s the best choice? (The fact you’re reading this blog I’m going to assume you care about health and body composition) Does this seem like a ridiculous question? Do you think there’s one obvious choice? Or do you feel it doesn’t matter? I don’t think we can answer the …
SNR #66: Dr. Yoni Freedhoff – Successful Weight Management, Childhood Nutrition & Why Diets Fail
Episode 66: Dr. Yoni Freedhoff talks about why most diets fail, what is important for successful weight management, a healthy approach to eating, advice for parents on feeding their children and the role of the food industry. Dr. Yoni Freedhoff Why most diets commonly fail The Food Industry: Friend, Foe or Neither? Why effort alone is not enough Behaviour-focused goals vs. bodyweight outcomes Fostering a positive relationship with food The diet that will be successful is one that you can enjoy! Childhood nutrition: Marketing messages, role of parents and important steps to take Weighty Matters Blog Yoni Freedhoff on Twitter …
Lyle McDonald – Fat Loss Adaptations, Water Retention & Leptin
Lyle McDonald is on the show to discuss the metabolic adaptations that take place when dieting, the connection between cortisol and water retention and the role of leptin in dieting and weight regain. 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 sports as a teenager. Pursuing a degree in Physiological Sciences from UCLA, he has spent almost 20 years of his life studying human physiology and the science, art …
SNR #64: Are Low-Carb Diets More Effective For Fat Loss?
Episode 64: A short episode looking at the evidence-base behind the idea low-carb diets are more effective for fat loss. Allen & Last – Low-Carbohydrate Diets Bravata et al. – Efficacy and safety of low-carbohydrate diets: a systematic review Johnston et al. – Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis Naude et al. – Low Carbohydrate versus Isoenergetic Balanced Diets for Reducing Weight and Cardiovascular Risk: A Systematic Review and Meta-Analysis Brehm et al. – A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors …
Kirk Parsley, MD – Sleep, Performance & Testosterone
Dr. Kirk Parsley Dr. Kirk Parsley served as the Undersea Medical Officer at Naval Special Warfare Group One (NSWG-1) from June 2009-Jan 2013. While there he developed and supervised the group’s first sports medicine rehabilitation center. He is a former SEAL (BUD/s class 164), and a graduate of the military’s medical school in Bethesda, Uniformed Services University of Health Sciences (USUHS) in 2004. His internship was in Obstetrics and Gynecology, at Balboa Naval Hospital in 2005. He then completed a Navy residency in Hyperbarics and Diving Medicine in 2006. Doctor Parsley served as Naval Special Warfare’s expert on Sleep Medicine, …
Are You Sure You Want That Meal Plan?
[This is a guest post by Rob Zand, a personal trainer based in the UK. Tweet him at @RZtraining] In the world of fitness and nutrition, meals plans are common place. There seems to be a reoccurring situation in the fitness industry. One that is unfortunate, shady and sometimes just wrong. It seems anyone and everyone is handing out meal plans. From self-professed models on Instagram to complete idiots out to make a quick few quid. The plans are FAR from individualised or bespoke. And those providing them are far from coaches who actually use scientific evidence to base their recommendations on. This situation is …
Is There a Benefit to NOT Being Gluten-free?
With this post I’m going to finish up talking about gluten for a while (“about time!” I hear you say). In the previous three posts, I’ve pretty much laid out all I think needs to be said on the topic for the moment. But there’s one point remaining that I’d like to give my thoughts on. Some readers have made a point something along the lines of: While gluten sensitivity is in the minority on a population level, I as an individual could still have a problem with consuming gluten-containing grains. Even if I’m not sure (i.e. not symptomatic). They have the …
Is Gluten a Straw or Dagger? – Dose-Response, Lifestyle & Epigenetics
As I’ve mentioned previously (here), unfortunately when it comes to gluten the rate of dogmatic fantasy tales you can read online vastly out-weighs the evidence. It appears that gluten shouldn’t be a major problem for the vast majority of the population (anywhere between 87% to 99% based on currently available reserach). In the cases of accepted conditions with a clear clinical diagnosis, like both coeliac disease and wheat allergy, complete removal of gluten from the diet is warranted. However, when we get to the debated issue of non-coeliac gluten sensitivity (NCGS) things start to get a little bit more hypothetical. A consensus on either …
Martin MacDonald – Fat Burning vs. Fat Loss, Fasted Cardio & Low-Glycogen Training
Martin MacDonald is the founder of Mac-Nutrition, a nutrition eduation company. In this episode we discuss: Links:
Why Did I Feel Better After Giving Up Wheat?
In my previous post, ‘Gluten Revisited: Can I Eat That Sandwich?’, I attempted to give an overview of what we can currently conclude from scientific literature on non-coeliac gluten sensitivity (NCGS). To briefly re-cap, some important points were: From current evidence it seems that at least 94% of the population would not be diagnosable as having coeliac disease, wheat allergy or non-coeliac gluten sensitivity. There is a continuing emergence of research that lends itself to the fact that NCGS is indeed very real. Although we don’t have an agreement in the scientific community on an universal definition or a clinical …
Nia Shanks – Body Image, Nutrition & Training for Women
Guest Bio Nia Shanks is a coach, health and fitness writer, and leader of the Lift Like a Girl revolution. She is busting the myth that women can’t develop strong bodies in a healthy way and she wants them to embrace who they are and become even stronger, more awesome versions of themselves. Nia also hosts the weekly Lift Like a Girl Podcast. Nia’s philosophy revolves around sane and simple principles when it comes to nutrition and strength training and her main goal is to help YOU achieve your health, fitness, and physique goals the sane and simple way so …
Gluten Revisited: Can I Eat That Sandwich?
Unfortunately, the rate of dogmatic fantasy tales you can read online vastly out-weighs the evidence. And it makes things a nightmare for most people to navigate through.
Some of these stories can be very convincing. I have even been guilty of giving some of them too much credence in years gone by.
And when it comes to the impact of gluten on human health, things are no different.
There are so many questions that regularly are asked about gluten. Questions like:
Is gluten bad or not?
Is it ok to have a little bit?
Who is sensitive to it and who’s not?
Why are gluten-containing foods so crazily delicious?
Prof. Barbara Rolls – Volumetrics, Satiety & Weight Loss
World-renowned researcher Dr. Barbara Rolls discusses the concept of volumetics and how satiety and calorie density are important for weight loss and weight maintenance.Guest Bio Barbara J. Rolls is the Guthrie Chair & Professor at the Nutritional Sciences department at The Pennsylvania State University. Dr. Rolls also holds positions at Penn State as Professor in the Department of Biobehavioral Health, the Intercollege Graduate Program in Physiology, and the Integrative Biosciences Graduate Program. She is a faculty member of Penn State Hershey College of Medicine’s Neural and Behavioral Sciences Program and the MD/PhD Program. Dr. Rolls is Past-President of both the Society …
How Do You Avoid Overeating (Without Counting Calories)?
When we overeat calories chronically, weight gain results. This is indisputable. So if we inherently know that “over-eating is what causes fat gain” then the solution should be pretty straight forward: “Stop eating so much and you’ll lose fat”. Which is technically true. If you eat at a caloric intake that puts you into a calorie deficit (i.e. the energy you consume is less than that you expend) then you’re bodyweight will drop. But the problem with that statement (apart from it being as blunt as a hammer) is that it gives nothing in the way of actionable advice. It never gets …
Alex Viada – Nutrition & Hydration For Concurrent Training
Alex Viada of Complete Human Performance discusses energy systems, benefits of concurrent training, how to program it correctly, and nutritional/hydration considerations for endurance athletes. Alex Viada, NSCA Certified Strength and Conditioning Specialist and USA Triathlon Coach, is the founder and co-owner of Complete Human Performance. He has over ten years of personal training and coaching experience with athletes of all ages and levels, including eight years of working with athletes with a disability. A graduate of Duke University, currently enrolled in a Masters of Physiology program at NC State University, Alex spends his free time training for and competing in …
Fibre: Types, Sources & Effects
We look at soluble vs. insoluble fiber, fermentable vs. non-fermentable fiber, resistant starch, oligosaccharides, effect on gut health, and the role of prebiotics.
Menno Henselmans – Refeeds, Body Recomposition & Non-Linear Diets
Menno Henselmans of Bayesian Bodybuilding talks refeeds, cyclic low-carb diets, ketogenic diets, carb cycling, circadian rhythms and body recomposition. Guest Bio Menno Henselmans Online physique coach, fitness model and scientific author. Menno Henselmans is a former business consultant who specialized in advanced statistical data analysis, but traded that for what he’s truly passionate about: helping serious trainees attain their ideal physique. His background in science and statistics helped him to develop his Bayesian Bodybuilding method. In this episode we discuss:
Caloric Density During Weight Loss Diets
A 20 minute solo show in which Danny discusses how the caloric density of meals is an important consideration when going through a hypocaloric phase.
SNR #49: Dr. Bill Willis – Antioxidants, Exercise Performance & the Adaptive Response to Training
Episode 49: Researcher Dr. Bill Willis talks about inflammation, the adaptive response to training and how antioxidants can potentially negatively impact exercise performance, recovery and physical improvements. Dr. Bill Willis, PhD. As a unique combination of an ‘in-the trenches’ basic researcher and avid member of the fitness industry for the past 15 years, Bill is on a never-ending quest to find and develop smarter, healthier ways to grow bigger, faster, and stronger. Throughout his early personal training and bodybuilding career, Bill has always been curious about cellular and molecular controls for muscle growth, and how these can be influenced with …
How Much Protein Should I Eat and When?
Danny breaks down how much protein you should eat each day, at what times and how much post-workout.
What’s the ROI of Your Nutrition Choices?
It was about half past 9 on a dark, cold week-night back in January 2009. I remember walking out of the small sports hall in the sports science building at the University of Limerick. My body was tired and slowly drudging along. But my mind was racing. I had just finished my first Brazilian Jiu-Jitsu class with Fergal Quinlan (black belt under Rodrigo Medeiros). I knew immediately that there was something special about the sport right then. I then became obsessed. Not just with thinking about BJJ but with the pursuit of improving. The milestone I set was my blue belt. In order …
The Myth of Adrenal Fatigue – Bryan Walsh, ND
Dr. Bryan Walsh talks about adrenal physiology, low and high cortisol, the HPA axis, why adrenal fatigue is a myth and how all this influences how you should eat and live. Guest Bio Dr. Bryan Walsh Dr. Bryan Walsh combines a passion for nutritional biochemistry and science-based therapies, yet maintains a broad view of wellness. We discuss:
The Importance of Perspective in Fat Loss Dieting [mini-episode]
In this installment, Danny talks about the importance of keeping perspective and how important perception is when it comes to dieting. What’s covered in this show:
Mike Samuels – Restrictive vs. Flexible Dieting
Episode 44: Mike Samuels of Healthy Living, Heavy Lifting is on the show to discuss restrictive vs. flexible dieting, our common transition from neurotic eating to sustainable nutrition, how to eat whilst travelling or working on the road, how to eliminate binges and how to enjoy life! Guest Bio Mike Samuels Mike Samuels is a personal trainer and diet coach based in the UK. He has written for a whole host of sites including BioLayne, Livestrong and EliteFTS. In this episode we discuss: Mike’s journey from overweight “Paleo Mike” to being shredded whilst being able to enjoy eating ice cream …
Mike Israetel, PhD – All You Need To Know About Nutrient Timing
Episode 43: Dr. Mike Israetel is Assistant Professor of Exercise Science at UCM, a competitive powerlifter, grappler & bodybuilder and is the coach to many elite level athletes. On the show we dive into nutrient timing; protein timing, protein distribution, leucine threshold, placement of carbohydrates and the hierarchy of importance for body composition change. Dr. Israetel earned his PhD in Sport Physiology at East Tennessee State University, where he also served as a strength coach and sport scientist to Division I Athletes. Mike’s educational background complements his experiences as a competitive powerlifter , grappler and bodybuilder. Michael is currently an …
Bryan Chung, MD – Protein Synthesis vs. Hypertrophy & Evidence-Based Fitness
Dr. Bryan Chung, MD and PhD researcher, talks about evidence-based fitness, problems with the fitness and nutrition industry, the issue of calories, metabolic advantages of certain diets, psychology of dieting and game-changing research on the relevance of muscle protein synthesis as a proxy measure for hypertrophy. Dr. Bryan Chung, MD, PhD Bryan Chung is an MD and PhD researcher and methodologist in musculo-skeletal health. He is a regular peer-reviewer and editorial board member for one of the top sport medicine journals in the world. By trade he is a hand and wrist surgeon but he blogs on research methodology, sports …
Dominic Munnelly – Nutrition for Crossfit Performance & Female Trainees
Episode 41: Dublin-based trainer & competitive CrossFit athlete Dominic Munnelly is on the show to talk about where CrossFit fits in to the health & fitness industry, some of the criticisms it faces, considerations for female trainees & differences in nutrition for performance vs. nutrition for body composition. Guest Bio Dominic Munnelly Dominic is a Dublin based personal trainer. Famed for the amazing results his clients achieve has made him the most in demand personal trainer in the country. After finishing a Sports Science degree in the UK he began working as the trainer’s trainer (Fitness Director) for one of …
Kamal Patel – Research Methodology & the Hierarchy of Evidence
Episode 39: Director of Examine.com, Kamal Patel, is on the show to discuss research methodology, how to think about research, the hierarchy of evidence and how we can use all this to decide what potential diet and supplement decisions we can take. Kamal Patel is the director at Examine.com. He is a nutrition researcher with an MPH and MBA from Johns Hopkins University, and is on hiatus from a PhD in nutrition in which he researched the link between diet and chronic pain. He has published peer-reviewed articles on vitamin D and calcium as well as a variety of clinical …
Is Your Low-Carb, My Low-Carb?
What the hell is a low-carbohydrate diet anyway? We should know what a low-carb (LC) diet is by now, right? I mean there’s: Books, blogs and cruises. Forum threads filled with PubMed abstracts, memes and trolls. Videos, presentations and podcasts. Vicious street fights between people who adore their morning oats and their arch-enemies who pour butter down their throat. (Ok, maybe not quite that far but the arguments do get pretty heated). Even a debate on the topic which, for many of us, will be one of the highlights of our 2015! But despite all this, are we actually in universal agreement on what a …
Dan Pardi, PhD – Sleep, Circadian Rhythms & the Importance of Light & Dark
Episode 38: Stanford University sleep researcher Dan Pardi talks about how sleep affects EVERYTHING, circadian biology and the importance of light and dark cycles. Guest Bio Dan Pardi Dan is an entrepreneur and researcher whose life’s work is centered on how to facilitate health behaviors in others. He is the developer of Loop Model to Sustain Health Behaviors to help people live a healthy lifestyle in a modern world. He does research with the Psychiatry and Behavioral Sciences Department at Stanford, and the Departments of Neurology and Endocrinology at Leiden University in the Netherlands. His current research looks at how …
Just How Effective is Low-Carb Dieting?
In a past post, “Eat More Fat, Burn More Fat: Myth, Magic or Metabolic Advantage?”, I talked about why carbohydrates do not cause you to gain fat, unless there is caloric surplus. Similarly, a diet that is low-carb but too high in calories will also lead to weight gain. So it is a calorie issue for sure. But what most people miss is that calories in affects calories out. The example I gave in that post was from an examination of overfeeding studies. Time and time again, when subjects consume a calorie intake in excess of their maintenance intake, we …
Phil Graham – Using Science in Health & Bodybuilding Coaching
Phil Graham is on the show to talk about how he applies science to his coaching to get amazing health and physique results with his clients. Guest Bio Phil Graham Phil Graham, has established himself as a highly respected competitive bodybuilder, performance nutritionist and personal trainer within the UK and Ireland Health and Fitness Industry. Phil prides himself on delivering intelligent holistic health, nutrition and training advice supported by strong academic credentials, continual educational research, hard earned experience and most importantly a solid reputation for achieving remarkable results. He has inspired and helped a diverse range of clientèle ranging from …
James Hanley – Lessons on Personal Training, Coaching & Running a Gym
Guest Bio James Hanley James is the man behind Revolution Fitness. RevFit has two facilities in Dublin, offering semi-private strength training. James held several national drug free powerlfiting records and was the Irish Drug Free Powerlifting Associations overall points champion in 2010. He was the 2013 IPO National Champion at 90kg. In this show we discuss: The major turning points that shaped James’ journey to this point Why strength is the foundational piece for all other attributes – The importance of getting strong first Nutritional principles and some easy hacks to prevent you going off track Why the number of …
Re-feeds & Macro Cycling: Is Non-linear Dieting Necessary?
Refeeds, cycling carbs and spiking calories are all part of today’s sexiest protocols. And why not? I mean, they sound pretty cool, don’t they? I’m sure at this point you’ve came across various dietary approaches or protocols that are non-linear in nature, through “cycling” either calories, macronutrients or both. There are endless numbers of people who anecdotally report success on using macronutrient cycling, refeeds, fasting or simply using different calorie and macro set-ups based on whether they are training or not. But the question I want to try to answer in this post is not whether these non-linear protocols can work …
The Ridiculously Simple Guide to Sustainable Fat Loss
Throw your eyes back to that title. It’s important and I want to clarify why. First, you’ll notice the word “simple”. Dieting should NOT be complex, complicated or need insane amounts of willpower. In fact, one way to guarantee you fail is to base your plan solely on willpower. Second, notice the word “sustainable”. In a world where rapid, extreme, insane, or super-speed-mega-hyper results are revered, sustainable approaches are often rejected by dieters. They aren’t sexy enough. They don’t get amazing results in even more amazing time frames. This is a critical distinction between what I advise people on as opposed to …
Dr. Karl Nadolsky – Understanding Testosterone, Thyroid & Adrenal Function
Endocrinologist Dr. Karl Nadolsky gives the truth about hormones that are commonly misinterpreted or mispromoted: testosterone, thyroid, cortisol and insulin. Guest Bio Dr. Karl Nadolsky Karl is board certified by the American Board of Internal Medicine and the American Board of Obesity Medicine. He is currently specialising in the field of endocrinology. Dr. Nadolsky promotes practicing what you preach. For us, that means that everything we teach is practiced by us at all times. He has the knowledge and puts it to good use, and you can tell by taking one look at him. While Dr. Nadolsky looks like a …
Is the Most Nutritious Diet, the Healthiest Diet?
You know, I’ve been thinking an awful lot lately about the difference between the terms “most nutritious” and “most healthy”. When it comes to diet, are these simply synonyms or are they in fact completely different? So the question is… Is the diet comprised of the absolute “best” foods (i.e. most nutrient-dense or “nutritious”), in the correct amounts, necessarily the healthiest way to eat? Seems like a bit of a silly question on first glance, right? But taking the time to delve into it reveals an awful lot more. For a long time I was notorious for only focusing on biochemistry, nutrient …
SNR #32: Richard Nikoley – Fighting Against Low-Carb, Ketogenic & Paleo Dogma
Episode 32: Richard Nikoley of FreeTheAnimal.com is on the show talking about the problems with dogmatic view around low-carb, ketogenic and Paleo diets. We also discuss the importance of the microbiome and the emergence of resistant starch and prebiotic fiber as a means to imrpove gut health. [Note: Contains explicit language.] Guest Bio Richard Nikoley Richard has been writing on his Free the Animal blog for years on a variety of topics, including: heath, fitness, finances, social interaction, and how you think about all of them. During the early 2000s, Richard lost 60 pounds on a Paleo Diet, which led …
Sohee Lee – Reverse Dieting, Rapid Fat Loss and Messing Up
Sohee Lee is on the show talking about rapid vs slow fat loss, rebounding, reverse dieting, restrictive dieting, messing up and the importance of making your bed! Sohee is a New York City-based coach and writer. She is a Stanford University graduate, a nationally qualified NPC bikini competitor and is NSCA-CSCS certified. In This Show We Discuss: The events that moved Sohee from living with an eating disorder into a respected coach teaching people how to eat healthy but live life at the same time. Rapid Weight Drops vs. Slow Fat Loss: Psychology, restrictiveness & enjoying life The mentality of …
Eat More Fat, Burn More Fat: Myth, Magic or Metabolic Advantage?
Enjoy this article? Click here to share on Facebook I’m sure you’ve probably came across that slogan before. If you eat more fat, you’ll burn more fat. Now, I’m all for people including plenty of fat in their diets. In fact, I’ve spoken many times about the problems that arise from “fat-deficient” diets. So please don’t go avoiding dietary fat.. However, telling people that they should “eat more fat to burn more fat” may be misleading. Not because you won’t “burn more fat” on a high-fat diet but because the practical implications of this are different to what most people will think of …
Dr. Spencer Nadolsky – Lifestyle Medicine & the Sensible Approach to Diet
Dr. Spencer Nadolsky, DO is on the show talking about lifestyle medicine, using evidence in practice, how to think about carbs and dietary fat. Dr. Spencer Nadolsky is an family physician who specializes in weight loss (bariatric medicine) and cholesterol (lipidology). In This Show We Discuss: Who is Dr. Nadolsky and what does he do? Spencer’s journey Lifestyle modification vs. medication The pros and cons of evidence-based medicine/nutrition/fitness Crazy vs. sensible approaches The low-carb diet trap Why Bulletproof Coffee might not be for everyone The reason why 95% of people can’t lose fat
Eric Helms, PhD – Dieting & Critical Thinking for Physique and Strength Athletes
Eric Helms is on the show to talk about nutrition considerations for physique athletes, body builders and strength athletes. Eric is competitive bodybuilder and powerlifter, and has a strength & conditioning based PhD. Eric’s a coach for raw powerlifters, natural bodybuilders, and serious weight lifters of all walks of life with Team 3D Muscle Journey. In This Show We Discuss: Eric’s journey, struggles, challenges and inspiration to achieve what he has. The fundamentals of nutrition that should apply to all serious trainees. Gettting leaner without seriously damaging strength levels Setting macros for body composition manipulation. The macro targets Eric prescribes …
Should I Be Tracking Calories?
Tracking our food intake is now incredibly simple thanks to food tracking apps that are freely available and simple to use. Such apps provide a breakdown of calorie and macronutrient intakes (carbohydrate, protein, and fat) for the meals you eat. Often, in order to improve your healthy or body composition through dietary changes, you don’t need to track calories but instead focus on building better habits and consistency with eating an overall healthy diet pattern. However, in many cases, tracking intake can be incredibly useful. Doing so even for a relatively short period of time can allow you to learn things …
Liz Lipski, PhD – Inter-Individual Response to Diet
Dr. Liz Lipski, PhD of Maryland University of Integrative Health is on the show to discuss how we can work out what diet works best for us, why we are all different and what common principles we can all use. Liz Lipski holds a doctorate in Clinical Nutrition, holds three board certifications in clinical nutrition and one in functional medicine. She is currently the Director of Academic Development and on faculty for the graduate programs in Nutrition & Integrative Health at Maryland University of Integrative Health. She is on the editorial board for Brain and Gut, published in peer reviewed …
Mark Alexander – Why Everyone Should Do Resistance Training
Mark Alexander of Efficient Exercise is on the show to talk about the importance of resistance training, how it can by done by anyone both efficiently and safely, and how ARX technology can play a role in that. Guest Bio Mark Alexander, Efficient Exercise & ARX Fit Mark became active within the fitness field at a very early age as his father was a physician involved in early strength training circles. In an effort to increase his knowledge and skills, he studied sport management at the University of Texas and took a position in their athletics department. In building upon …
Abbie Smith-Ryan, PhD – Performance Supplementation, High Intensity Training & Chronic Low-calorie Dieting
Episode 24: Dr. Abbie Smith-Ryan is on the show to talk about performance-enhancing supplementation, high intensity training and the metabolic adaptations to chronic low-calorie dieting. Guest Bio Abbie Smith-Ryan, PhD Abbie Smith, PhD, CSCS, CISSN completed her undergraduate work at Truman State University, her MS (2008) and PhD (2011) from the University of Oklahoma. During her brief time in academia, she has published 62 peer-reviewed manuscripts, one book, 10 book chapters, and has spoken at 18 National and International Conferences. Her research interests centre around exercise and nutrition interventions to modify various aspects of body composition, cardiovascular health, and metabolic function. …
The Unhealthy Way to Eat Healthy: 5 Life Lessons Learned
For quite some time I was the most unhealthy “healthy eater” there is. On paper, I had constructed a set of rules that made my nutrition flawless. And while some made a tremendous positive difference, the problem was that the list was never finished. More reading and researching led to more potential problems I could counteract by creating a new rule. It started as a healthy principle of generally eating plenty of whole foods: meat, fish, eggs, vegetables, fruit, nuts, as well as some minimally processed dairy like butter. The very starting point I get everyone to consider with their …
Marc David – Psychology of Eating & Food Behaviours
This week’s guest is Marc David, founder of the Institute for the Psychology of Eating. We discuss why what we eat is only half the story of good nutrition. We get into topics like the effect of physiological state on digestion, attitude to food, behaviours around food, mind-body nutrition, food “addiction”, and binge eating. Marc David is the Founder of the Institute for the Psychology of Eating, and has been featured on CNN, NBC, and numerous media outlets. He’s presented at a long list of professional settings including Harvard University, The Institute for Functional Medicine and The National Institute for …
Michael Ruscio – Probiotics, Prebiotcs and SIBO
Michael Ruscio, BNMDP/NMCC Michael Rusio, BNMDP/NMCC gives a breakdown of all the big issues related to the gut microbiome that could be sabotaging your health. Probiotics, prebiotcs, small intestine bacterial overgrowth (SIBO), parasite infections, stomach acid, and the hygiene hypothesis are all discussed. In This Show We Discuss: What is the optimal make-up of gut bacteria? Early exposure to bacteria & the hygiene hypothesis Do probiotic supplements actually work? The importance of prebiotics Is small intestine bacterial overgrowth (SIBO) the reason so many people are having problems? The effect of very-low carbohydrate diets on the gut biome Links & Resources Dr. …
The High-Fat Diet Trap: How Much is Too Much?
We all used to think fat was evil. Something ingrained in us by the bombardment by the promotion of low-fat dietary guidelines, low-fat branded products and “fat is bad” marketing campaigns. We fell into a low-fat diet trap. But thankfully the tide has started to turn. I think it’s become clear that dietary fat is not “bad” per se. The after-effects of the scaremongering around fat intake means that many people need to actually increase their fat consumption. And science-driven coaches, nutritionists and researchers are warning people not to buy into the “anti-fat” dogma. Many people now realise fat isn’t the …
SNR #20: Dr. Lynda Frassetto ~ Kidney Health, Blood Pressure, Chronic Disease & Nutritional Interventions
Episode #20: Dr. Lynda Frassetto, comes on the show to talk kidney health, blood pressure, chronic illness and how nutrition can help treat these naturally. Dr. Lynda Frassetto Dr. Frassetto is a nephrologist in San Francisco, California and is affiliated with multiple hospitals in the area, including San Franciso Veterans Affairs Medical Center and UCSF Medical Center. She received her medical degree from University of Connecticut School of Medicine and has been in practice for 32 years. In this episode we discuss: Lynda’s journey to this point Kidneys & their importance for health Kidney disease Blood pressure & blood sugar: treating naturally …
Carb Dogma is for Hipsters
In what seems to be an increasingly common occurrence, I am seeing popular nutrition trends emerging, following something I can only describe as the “hipster pattern”. You know, the “get-on-it-now-because-its-the-opposite-to-everyone-else” thing. And once everyone else starts doing it, it’s no longer cool. One perfect example right now is carbohydrate intake. We were being erroneously told that eating most of our calories from carbohydrates was a good idea. Only to realise that this in fact is probably not all that helpful for a large number of people. With this, the low-carb scene exploded when the word got out. And at first …
Brent Pottenger, MD – “Thinkering” and Imagining the Future of Medicine (#19)
Brent Pottenger, MD Dr. Pottenger is a physician at Napa State Hospital and completed med school at Johns Hopkins University (note: Brent was still in med school at the time of this recording). He also has a Master of Health Administration at University of Southern California (USC). In this episode we discuss: What an “epistomecrat” is Brent’s m=1/n=1 “thinkering” concept The importance of paying attention to individuals & biochemical individuality The possible routes to improving current healthcare practice Can we bridge the gap between prevention and medical treatment The best piece of advice Brent ever received Links & Resources Brent’s …
SNR #17: Solo Show ~ Carbohydrate Confusion
Episode 17: On this week’s show I’m flying solo, talking about carbohydrates. Low-carb versus high-carb debates. Problems with carbohydrate restriction. The therapeutic effect of low-carbing. And a lot more. Enjoy this episode? You might get some value from these… Subscribe to the mailing list Free Macronutrient Calculator Download the Baseline Rx Manual:
The Triangle of Focus
What’s the perfect diet? I’ve said many times before that there is no single diet that is perfect for everyone. I hope that is clear by now. But even beyond that, there is no single diet that is perfect for one specific person, all of the time. Goals, circumstances and requirements change. One of the biggest determinants of what diet is right for you is your focus. There are three primary areas of focus for nutrition: Health Body composition Athletic performance The Triangle of Focus Obviously it would be great if we could eat and live in a way that …
SNR #14: Dean Dwyer ~ Why you’re not making progress & how to set yourself up for success
Episode 14: Author of Make Shift Happen, Dean Dwyer, is on the show to talk about how to create habits that will set you up for success and create a life you love. Transcript of the Show Please Share To Activate the Download Link for PDF of the show transcript. [esll id=”68468425″ description=””] Thanks For Sharing ! [/esll] Dean Dwyer For the first 45 years of his life Dean was trapped in a body he could not change, stuck in a job he did not like and living a life he did not love. He has managed to design solutions to …
Making the Cut, Part IV: How to Cut Weight for a Fight (Properly!)
How to cut weight for a fight? If you’re wondering what a fighter’s diet plan for cutting weight for MMA or boxing might look like, read here
SNR #13: Pedro Bastos ~ Should We Be Consuming Dairy?
Episode 13: Pedro Bastos is a specialist researcher in the area of dairy consumption and human health. He comes on the show to talk about the consequences of consuming different types of dairy for different types of people. Guest Bio Pedro Bastos Pedro Carrera Bastos is a Portuguese PhD candidate in Nutrition at Lund University, Sweden (under the supervision of Dr. Staffan Lindeberg, author of the Kitava Study) and holds an MSc in Human Nutrition and Post-graduate Diplomas in Clinical Nutrition, Exercise & Health and Functional Nutrition. Professionally he is Director of Education at NutriScience (a Portuguese education and consulting company), …
Making the Cut, Part III: Supplements for Combat Sport Fighters
Buy the book: Making Weight – The Ultimate Science-based Guide to Cutting Weight for Combat Sports Supplementation. This could be a 4-part series in itself. However, I’ll skip on some details to get to: which supplements actually work which don’t and which are actually worth investing in. A brief point to consider before I go into this: If you don’t have the foundations discussed in part I in place, don’t worry about supplements. Sort those foundations out first. Ok, let’s start with what supplements can enhance training performance. Here’s the ones that are actually going to work: Supplementation for Performance Creatine Most effective …
Making the Cut, Part II: How fighters should eat for fat loss (without destroying training performance and health)
Buy the book: Making Weight – The Ultimate Science-based Guide to Cutting Weight for Combat Sports This is part II of a 4-part series. You can catch part I here. Can a fighter get lean without absolutely tanking performance in the gym or making themselves feel dreadful throughout the leaning out process. Without doubt, YES! But to do so there are things that need to be considered. Cutting Weight vs. Losing Weight One thing to clear up for those of you who aren’t involved in combat sports and perhaps not familiar with cutting weight is the difference between cutting weight …
SNR #12: Dr. Mike T. Nelson – Metabolic Flexibility & Performance-Based Fat Loss
Episode 12: Exercise physiologist Dr. Mike T. Nelson is on the show to talk about his research on metabolic flexibility and the concept of performance-based fat loss. Dr. Mike T. Nelson Mike T. Nelson has spent more than a decade of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He’s has a PhD in Exercise Physiology. He holds a BA in Natural Science, and an MS in Mechanical Engineering (Biomechanics). He’s an adjunct professor and a member of the American College of Sports …
Making the Cut, Part I: The Fundamentals of Combat Sport Nutrition
Buy the book: Making Weight – The Ultimate Science-based Guide to Cutting Weight for Combat Sports In early 2014 I started working with a professional Muay Thai athlete, Cian Cowley. Cian is an insanely talented fighter, and at the time was on a winning streak and was already lean. However, after digging into what Cian had been doing nutritionally up to this point, we needed to implement some extremely important changes into his diet. He had been falling into some of the same traps a lot of fighters out there are falling into. Over the course of this four-post series, …
SNR #10: Bill Lagakos, PhD – The Poor, Misunderstood Calorie
Episode 10: Author of The Poor, Misunderstood Calorie Dr. Bill Lagakos comes on the show to discuss exactly why the calorie topic is so complex and confusing. Guest Bio Dr. Bill Lagakos I’ll let Bill introduce himself: I have a Ph.D. in Nutritional Biochemistry and Physiology with a focus on obesity, inflammation, and insulin resistance (here’s a list of my publications). My blog is about energy balance; including everything from foods and dietary patterns to hormones and weight loss… calories proper. I’m passionate about this field and I hope you enjoy the blog. Sometimes I think faster than I type, so …
SNR #09: Laurent Bannock ~ Nutrition education, personalisation and periodisation
Episode 9: Director of Guru Performance and one of the UK’s leading performance nutritionists, Laurent Bannock, is on the show to talk about nutrition education, personalised nutrition and how to periodize your nutrition. Transcript of the Show Please Share To Activate the Download Link for PDF of the show transcript. [esll id=”68468425″ description=””] Thanks For Sharing ! [/esll] Laurent Bannock Laurent is one of the UK’s leading performance nutrition practitioners. He is a Certified Sports Nutritionist (with Honours) with the International Society for Sports Nutrition (ISSN), as well as being on their advisory board & the UK Ambassador – Laurent is …
SNR #08: Jose Antonio, PhD – Nutrient Timing, High-Protein Diets & Supplement Myths
Episode 08: Chief exec of the International Society of Sports Nutrition, Dr. Jose Antonio, is on the show to talk about nutrient timing, high-protein diets and supplementation myths. Dr. Jose Antonio Jose Antonio, Ph.D. FISSN FNSCA CSCS is the CEO and co-founder of the International Society of Sports Nutrition (www.theissn.org). He gives an occasional talk, writes a bit, and can read your mind (but only after consuming copious quantities of coffee). Dr. Antonio is an Assistant Professor of Exercise and Sports Science at Nova Southeastern University in beautiful South Florida and an avid outrigger paddler. The International Society of Sports Nutrition …
Why Good Nutrition & Training Won’t Make You Healthy
Health. We hear that word all the time. Improve your health by… [doing “X”/not doing “Y”] Consider the term “health & fitness”. There is often the simplistic black and white view that we take care of the fitness portion by moving more and the health portion by “eating healthy” (whatever that means). But health is not solely about nutrition and exercise. It’s not the absence of illness. It’s not how we look or how we move. It’s not even hitting perfect numbers on all the endless biomarkers we can use to assess health (cholesterol, blood pressure, blood glucose, CRP, etc.) And …
SNR #07: Sarah Doyle ~ Finding Happiness, Letting Go & Building a Better Life
Episode 7: Sarah Doyle of The Better Life Project is on the show to talk about how we can find happiness, let go of things, build habits, reach our potential and start building a better life. Sarah Doyle Sarah is the founder of The Better Life Project. She loves working with people to help them achieve their goals and loves the energy in a room when people experience that ‘light bulb’ moment. She’s not afraid to ask the tough questions and hold people accountable. She loves structure and finds comfort in knowing that she’s in control of her goals. Sarah believes that the best thing she has to …
SNR #06: Amy Kubal ~ Overcoming an Eating Disorder & What it Teaches You
Episode 6: Registered dietician Amy Kubal talks about her experience of living with an eating disorder and the lessons she has taken from it. Amy is part of the team at RobbWolf.com Amy Kubal Amy Kubal is a Registered and Licensed Dietitian specializing in the Paleo Diet and performance nutrition. She holds both Bachelors and Masters degrees in Food Science and Human Nutrition from Colorado State University. Amy works with both serious and recreational athletes as well as with individuals looking to improve their overall health and performance through diet and lifestyle. She is the consultant dietitian for Joe Friel’s TrainingBible …
Does Insulin Make You Fat?
Revision: What Happens When We Eat Carbs When we eat carbohydrates of any kind, we break them down into glucose molecules. This glucose is transported around the body in the bloodstream to the various bodily tissues to be used as energy. This circulating glucose is what is commonly called blood sugar. Our body generally wants to keep our blood sugar (blood glucose) stable and so tries to keep blood glucose levels within quite a narrow range (on average this is about 5.5 mmol/L but can vary among individuals). When our bodies detect a rise in blood glucose, it responds by …
SNR #03: Brian St. Pierre – Carb Intakes for Health & Performance
Episode 3: Brian St. Pierre of Precision Nutrition is on the show to talk carbs! What is a good intake for health and what’s a good intake for performance? Brian St. Pierre A Certified Sports Nutritionist as well as a Certified Strength and Conditioning Specialist, Brian St. Pierre also holds a Master’s degree in human nutrition and dietetics. A clear communicator and generous mentor, Brian exudes enthusiasm for health and fitness in everything he does. As a student, Brian’s passion led him to Cressey Performance, where he worked as the high-performance athletic facility’s first intern, and subsequently as a strength …