View Post

Reviewing Dave Feldman’s “Lipid Triad Model” & Claims [Updated]

In All Articles, Blog Posts by Alan Flanagan3 Comments

A previous episode of Sigma Nutrition Radio (episode 321) provided an opportunity to have a real-time discussion about lipids and risk, and in particular to discuss the concept of the ‘lipid triad’ proposed by the show guest, Dave Feldman. Dave has become one of the most prominent voices in the low-carbohydrate, high-fat (LCHF) community, and Dave is particularly interested in the risk (or lack of) of elevated low-density lipoprotein (LDL), when it is observed in the context of high levels of high-density lipoprotein (HDL), and low triglycerides (TGs). This combination of high LDL, high HDL, and low TGs, is what …

View Post

Do Plant-based Diets Reverse Heart Disease? – A Look at 3 Often Cited Studies

In All Articles, Blog Posts by Alan Flanagan3 Comments

In episode 342 of Sigma Nutrition Radio, we discussed the evidence relating to vegan diets and health, with emphasis on available intervention studies. However, there are a number of additional studies which are frequently cited as evidence demonstrating that plant-based diets may reverse coronary heart disease (CHD). This article is intended to provide a complementary discussion of three specific studies which were not discussed at length in episode 342. In this article the focus will be on three studies specifically: The Lifestyle Heart Trial (i.e. “The Ornish Study”) “The Esselstyn Study” Mount Abu Open Heart Trial In discussing these studies, …

View Post

Impact of Dairy on Disease Risk & Health

In Sigma Statements by Alan Flanagan10 Comments

Estimated Reading Time = ~ 30 – 35 minutes Key Question: What is the impact of dairy on human health and risk of chronic disease? Context Recent years have seen an exponential increase in interest in exclusionary diets for ethical, moral, and/or environmental considerations. The dairy industry has come under particular scrutiny for both environmental reasons, and ethical/moral concerns related to industrialised or intensive farming practices. Within this important conversation, however, has been a tendency to conflate the the impact of dairy on health with these wider considerations. This results in a problematic discourse where the environmental and ethical considerations …

View Post

Nutrition & Immune Function

In Sigma Statements by Danny LennonLeave a Comment

Estimated Reading Time = ~ 30 minutes Important: This article makes no claims about eating to prevent COVID-19 or to improve resistance to SARS-CoV-2. This article is for educational purposes to clarify the relationship between nutrition and immune function, so that the reader can more easily identify pseudoscientific claims that are circulating on this topic What is Immunity & Immune Function? Across the general population it is acknowledged that one’s immune system is important in order to keep us healthy, primarily by preventing or limiting infection. However, what is meant by immune function, and especially how that relates to diet …

View Post

Red Meat & Human Health

In Sigma Statements by Alan FlanaganLeave a Comment

Estimated Reading Time = ~ 30 – 35 minutes Red meats are distinguished as ‘unprocessed’ or ‘processed’. The distinction between unprocessed and processed meats is an important aspect of evaluating the evidence related to health outcomes. Unprocessed meats includes mammalian muscle meats, from beef, lamb, mutton, veal, pork, goat, or game meats (venison, duck, etc.). Processed meats are defined by preservation or flavour-enhancing methods, including salting, curing, smoking, and industrial processing. Prevailing guidelines, including national health regulatory bodies and international organisations, recommend reducing red meat consumption, and limiting processed meat intake. The exact amounts may differ: Both US and Irish …

View Post

How Sleep & Nutrition Interact

In Sigma Statements by Alan FlanaganLeave a Comment

Estimated Reading Time = ~ 20 minutes The relationship between nutrition and sleep may be considered in terms of a two-way interaction: This bi-directional relationship does not exist in a vacuum, and it is important to have a brief primer on the role of sleep and biological rhythms in human health. It is intrinsically obvious that sleep serves some vital functions for health, given that the state of sleep presents a significant evolutionary risk: i.e. we are unaware and unresponsive for one third of every 24 hour day. Our understanding of why this state is an evolutionary requirement has advanced …

View Post

Probiotics: Common Indications and Current Evidence [S.S.]

In Sigma Statements by Alan FlanaganLeave a Comment

Estimated read time = ~ 14-16 minutes Probiotics can been defined as: “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” – International Scientific Association for Probiotics and Prebiotics [ISAPP]  This criteria is strain-specific, encompassing specific species for which there is evidence from controlled interventions demonstrating an effect. To be classified as a probiotic, a product must: Note that this definition of probiotic does not include fermented foods.  It can be helpful to understand the organisation of living organisms, and how they are categorised, which is known as ’taxonomy’. The ecosystem of live bacteria …

View Post

How Diet Influences Heart Disease Risk

In Sigma Statements by Alan FlanaganLeave a Comment

This Sigma Statement draws together the evidence from the previous two statements in the Diet and Cardiovascular Disease Risk Series (see part one and part two). It is not intended to revisit the salient elements of those respective Statements in detail, so for the purposes of this statement we will be proceeding with a number of premises from the conclusions of the two preceding parts of the series, namely: The role of diet, therefore, in influencing risk of CVD/CHD will be discussed in the context of these conclusions, and in particular in the context of replacement nutrients. First, however, let’s …

View Post

The Impact of Diet on Blood Lipids

In Sigma Statements by Alan Flanagan3 Comments

This Sigma Statement will focus on the influence of diet on blood lipids. The evidence for causality between blood lipids per se and cardiovascular disease (CVD), will be discussed in the next Sigma Statement. You can join the email list to be notified when it is released. In examining the effects of diet on health outcomes, it is important to understand the substitution effects of different dietary constituents. In nutrition, substitution or replacement is a vital concept because the question of whether a nutrient has a positive or harmful influence on health is invariably faced with the response: “compared to …

View Post

Cholesterol, Lipoproteins & Lipids: Understanding CVD Risk (Sigma Statement)

In Sigma Statements by Alan Flanagan3 Comments

This statement is the first of three statements which collectively make up our “Diet & CVD” series. The goal of this series is to examine the relationship between diet and cardiovascular disease (CVD), and specifically coronary heart disease (CHD). But before discussing the connection between diet and CVD outcomes, it is crucial to first examine: In this statement we will address point #1 above; i.e. answering the question: What are the roles of lipids, cholesterol and lipoproteins in atherosclerosis & CVD development? The next statement in this series deals with point #2 above, whilst the third statement will circle back …

View Post

What Are Sigma Statements?

In Sigma Statements by Danny LennonLeave a Comment

I’m delighted to announce a new resource that we are making available to you: the Sigma Statements! A Sigma Statement will be written piece that gives a clear walk though and explanation of the current evidence on a specific nutritional science topic, with the aim of having you come away with a clearer and more nuanced understanding of some of the most important (and often hotly debated) topics in nutrition and health. Although they will discuss science, reseach and link to relevant studies, the statements are written with the aim of not being too difficult to read or engage with. …

View Post

Wires Crossed and Intellectually Lost: Are You Really Science Based? (Part 3)

In All Articles, Blog Posts by Ciaran O' ReganLeave a Comment

By Ciaran O’Regan[NOTE: Whilst this piece can be read in isolation, you might consider reading Part 1 and Part 2 of this series to get a full insight into these thoughts/concepts.] Albert Einstein presented his field equations that form the basis for General Relativity in 1915. This was done after 8 years of work to reconcile acceleration with his earlier 1905 Theory of Special Relativity. Four years later, in 1919, the first major supporting piece of evidence for the accuracy of the field equations was provided when Sir Arthur Eddington led expeditions to Latin America and the West Coast of …

View Post

UEBC 19 Lecture: Circadian Eating

In All Articles, Blog Posts by Danny Lennon1 Comment

At the Ultimate Evidence-based Conference (UEBC) in Melbourne, Australia, I presented on the topic of circadian biology and chrononutrition. The amazing hosts, Jacob & Sam, kindly agreed to my request to make the lecture available for free, which I’m grateful for. Lecture Overview: Circadian biology plays a fundamental role in human health. Research has shown that nutrient ingestion can impact our “body clocks” in peripheral tissues around the body, suggesting that when we eat our meals can have implications for health via influencing circadian rhythms. In addition, it has been hypothesized that having a restricted feeding window (time-restricted feeding) can …

View Post

The Axiom of the Infinite Unknown: Uncertainty as the Only Certainty (Are You Really Science Based? – Part 2)

In All Articles, Blog Posts by Ciaran O' ReganLeave a Comment

NB: The aim of this article is to illustrate WHY one should paradoxically maintain “uncertainty as ones only certainty” as a Scientific Thinker. You can read Part 1 of this series: “Uncertainty” in order to acquire the some foundational understanding of the topic that will provide a solid foundation for this article below. Scientist/Believer/Victim Thinking The previous article in this series (read here) began with a hypothetical scenario in which one was to find oneself having a discussion with 3 people. Each of those people had views that were radically different to one’s own. Each individual was asked “what would it take for …

View Post

What Is Science? (Article Version)

In All Articles, Blog Posts by Danny LennonLeave a Comment

This article is a transcription of a Sigma Nutrition Radio podcast episode (this one) that was extremely popular. The episode centered around an attempt to answer the question “what is science?”, or in other words, an attempt to get people to understand and appreciate what it really means to be a scientific thinker. I want to say thank you to the people I got to chat to who I’ve been able to put some of the thoughts across in this episode, Brad Dieter, Mike T. Nelson, Andy Galpin, Ciaran O’ Regan, Trent Stellingwerff, John Kiely, thank you, and thank you to …

View Post

Are You Really Science-Based? – Part One: Uncertainty

In All Articles, Blog Posts by Ciaran O' ReganLeave a Comment

What Are You? There are many ways individuals classify themselves based on their views. Often people attach an identity to their views. Maybe they claim to be a “clean eater”. Or a “flexible dieter”. Or maybe it’s as simple as “keto” or “vegan”. Regardless, these classifications are used to tell us the person holds a certain set of views/beliefs. But how attached to them they are may indicate something more important… what type of thinker they are. Consider a hypothetical scenario in which you find yourself in a debate with three people with deeply held nutrition (or other) views. And not only are these views …

View Post

July 2018 – Podcast Round-up Post

In All Articles, Blog Posts by Guest PostLeave a Comment

Welcome to the Podcast Re-cap post for the month of July 2018. This will be a breakdown of some key points that our re-cap author, Ella Whitcomb, took from the episode. by Ella Whitcomb #236 Kevin Ashworth, MSc – Understanding Anxiety & How To Deal With It Kevin holds a BSc in Psychology from Washington State University and an MSc in Counselling Psychology. His focus has remained on anxiety disorders, and he aims to explain complicated concepts in understandable terminology, whilst providing empathy and helping individuals challenge their worst fears. Kevin provides effective, evidence-based treatment to individuals struggling with anxiety …

View Post

June 2018 – Podcast Round-Up

In All Articles, Blog Posts by Guest PostLeave a Comment

Welcome to the Podcast Re-cap post for the month of June 2018. This will be a breakdown of some key points that our re-cap author, Ella Whitcomb, took from the episode. by Ella Whitcomb Episode #232 Ted Ryce – Social Isolation, Flow & the Influencers of Health That The Fitness Industry Forgets Ted has been in the health and fitness industry for 19 years, initially as a personal trainer. He has worked with many busy professionals and celebrities including Richard Branson and Robert Downey Jr. His overarching goal is to help people lead better, more fulfilling lives—legendary lives. Through his podcast, his coaching and …

View Post

May 2018 – Podcast Recap

In All Articles, Blog Posts by Guest PostLeave a Comment

Introduction Welcome to the first edition to a new feature here at Sigma Nutrition that I think will be tremendously useful to all of you who listen to the podcast… Introducing the Podcast Monthly Recap! I (Danny) am delighted to welcome and introduce you readers to the newest member of the Sigma Nutrition crew, Ella Whitcomb! Ella is a performance nutritionist and completed ISSN Diploma in Sport Nutrition. She is currently in the process of completing the MNU Course. In addition, Ella also has a BSc in Psychology and is beginning a MSc in Sport Psychology this September too! Ella’s monthly …

View Post

SPP #14: Bryce Lewis – Athlete Development, Identity & Psychology

In Blog Posts by Danny LennonLeave a Comment

Podcast: Play in new window | Download | EmbedSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | RSS | MoreShare this episode on Facebook Listen/Subscribe on iTunes (iOS) Listen/Subscribe on Stitcher Get podcast RSS feed Guest Bio Bryce Lewis Bryce is the founder of The Strength Athlete and is a world-class elite-level powerlifter in the IPF. Bryce competes in the -105 kg class, winning USAPL Raw Nationals in both 2016 and 2017, as well as winning silver at the IPF World Championships in Minsk in 2017. Through his success as an elite lifter, Bryce’s dream is to pass on his …

View Post

The Scale Paradox: A Comprehensive Guide on Using Bodyweight Data

In All Articles, Blog Posts by Guest PostLeave a Comment

This is a guest post by Kevin Garde. For more info about Kevin, see the section below this article. Intro When it comes to the world of health and fitness, it is hard for many people to escape the notion that the number we see on a body weight scale provides the most important data point to being healthier and happier. And there is no shortage of conflicting views and controversy when it comes to opinions on the usefulness of scale weight. On an individual level, it often evokes a sense of negativity; as the displayed number leaves many both disheartened and demotivated. …

View Post

Protein: Common Questions Answered

In All Articles, Blog Posts by Arthur LynchLeave a Comment

Share this article on Facebook Arthur Lynch is a PhD candidate in muscle physiology at the University of Limerick, Ireland. Arthur coaches here at Sigma Nutrition, heading up our powerlifting coaching program. He is an international-level powerlifter, representing Ireland at the past 2 IPF world championships. Introduction It’s just over a year since this creatine FAQ article was published here on the sigma nutrition website. The aim of that particular article was to clarify confusion surrounding supplementation with creatine and it was very well received. As a result I decided to do a follow-up article addressed common questions and concerns around protein …

View Post

SPP #13: Ben Esgro & Jason Tremblay – Shifting the Curve & Success Through Collaborative Coaching

In Blog Posts by Danny LennonLeave a Comment

Podcast: Play in new window | Download | EmbedSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | RSS | MoreShare this episode on Facebook Episode 13: Jason Tremblay (The Strength Guys) and Ben Esgro (De Novo Nutrition) are on the show to discuss their recent success co-coaching elite level lifters such as Taylor Atwood and Sean Moser to big wins, and the underlying philosophies behind their programming and coaching interactions. Listen/Subscribe on iTunes (iOS) Listen/Subscribe on Stitcher Get podcast RSS feed Guest Bio Jason Tremblay   Jason is the co-founder of The Strength Guys, a company providing elite-level coaching services to drug-free powerlifters, …

View Post

SPP #12: Avi Silverberg: Assessing, Monitoring & Modifying for Continued Progress

In Blog Posts by Danny LennonLeave a Comment

Podcast: Play in new window | Download | EmbedSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | RSS | MoreShare this episode on Facebook Episode 12: Canadian powerlifter and coach Avi Silverberg is on the show to discuss tracking metrics and monitoring training. Listen/Subscribe on iTunes (iOS) Listen/Subscribe on Stitcher Get podcast RSS feed Guest Bio Avi Silverberg Avi Silverberg is a 3-time World Team athlete, bronze medalist at the 2010 World Bench Press Championships, two-time Overall National Bench Press Champion, National Bench Press Record Holder, and member of the Canadian Powerlifting Union Hall of Fame. Avi’s coaching resume includes being …

View Post

Carbohydrate Periodization: Fuel For The Work Required

In All Articles, Blog Posts by Guest PostLeave a Comment

This is a guest post by Mark Germaine. Mark is currently completing his MSc in Sport Nutrition at Liverpool John Moores University, where he is also working as a Performance Nutritionist with various weight-making athletes. He has an undergraduate degree in Sport Science and Health, and has presented his thesis at the Faculty of Sport & Exercise Medicine Conference. Note from Mark: Before we get into this article, I’d just like to say that when myself and Danny agreed upon a topic, Impey et al. (2018) had not yet been published. This paper essentially encapsulates the body of research with regard to …

View Post

Should You Restrict Caffeine Before Competition To Resensitize To It?

In All Articles, Blog Posts by Danny LennonLeave a Comment

I recently received an email from someone who had purchased the Sigma Weight Cutting System for MMA & Boxing, asking why I had advised athletes stop caffeine consumption in the final 7-10 days before competition. This is an interesting one because my stance has slightly changed on this matter in recent times. So I’d like to outline both my original thinking, and some opposing thoughts, in this piece. As you already likely know, caffeine is quite the stimulant. And its effects are very quickly noticeable. And the literature supporting it’s beneficial impacts on strength [1] [2], endurance [3] and sports performance [4] …

View Post

A Better Paradigm for Health Professionals: The Biopsychosocial Renaissance

In All Articles, Blog Posts by Guest PostLeave a Comment

This is a guest post by Aidan Mackey. Aidan is a coach, nutritionist and Strength & Conditioning student. You can find him at aidanmackeyhealth.com We have never had the level of access to information as we currently do in the modern world. And thankfully the importance of looking to evidence-based practice is an idea that is growing within the health & fitness industry. However, as positive as that may be, are we missing a piece of the puzzle? A piece that is related to some ideas put forth by psychiatrist George Engel about 40 years ago. The Biopsychosocial Model was originally formulated by …

View Post

Revistando El Gluten: ¿Me Puedo Comer Ese Sandwich? (Español)

In Blog Posts by Danny LennonLeave a Comment

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 …

View Post

Examining 8 Claims Made About Foam Rolling, Myofascial Release & the “Back Baller”

In All Articles, Blog Posts by Arthur LynchLeave a Comment

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 …

View Post

How to Build a Career in Nutrition Coaching

In All Articles, Blog Posts by Danny Lennon1 Comment

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 …

View Post

Could Creatine Be an Effective Treatment for Age-Related Loss of Muscle?

In All Articles, Blog Posts by Danny LennonLeave a Comment

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 …

View Post

The Nutrition Panel at One-Zero 2016

In Blog Posts by Danny LennonLeave a Comment

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  

View Post

Is Manual Therapy Just a Waste of Time?

In All Articles, Blog Posts by Danny LennonLeave a Comment

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 …

View Post

SPP #10: Dr. Rori Alter: Physical Therapy Issues for Powerlifters: Mobility, Prehab & Technique

In Blog Posts by Danny LennonLeave a Comment

Podcast: Play in new window | Download | EmbedSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | RSS | MoreShare this episode on Facebook Episode 10: Physical therapist and USAPL lifter Dr. Rori Alter is on to talk all things physical therapy for powerlifters. Listen/Subscribe on iTunes (iOS) Listen/Subscribe on Stitcher Get podcast RSS feed Guest Bio Dr. Rori Alter Rori Alter is the founder of Progressive Rehab & Strength. She is a Doctor of Physical Therapy (DPT), as well as being a competitive powerlifter herself. Competitive Athlete Rori holds a Doctorate in Physical Therapy from New York Institute of Technology and …

View Post

SPP #9: Greg Nuckols – Strength Training Response of “Non-Responders” & Rates of Progress

In Blog Posts by Danny LennonLeave a Comment

Podcast: Play in new window | Download | EmbedSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | RSS | MoreShare this episode on Facebook Episode 9: Greg Nuckols of StrongerByScience.com is on the show to discuss non-responders to training in studies, the role of genetics and the long-term potential for strength. Listen/Subscribe on iTunes (iOS) Listen/Subscribe on Stitcher Get podcast RSS feed 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 …

View Post

SPP #8: Jason Tremblay – Load Management & Long-term Lifter Development

In Blog Posts by Danny LennonLeave a Comment

Podcast: Play in new window | Download | EmbedSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | RSS | MoreShare this episode on Facebook Episode 8: Jason Tremblay of The Strength Guys is on the show to discuss internal and external load management and the long-term view of lifter development. Listen/Subscribe on iTunes (iOS) Listen/Subscribe on Stitcher Get podcast RSS feed Guest Bio Jason Tremblay Jason is the co-founder of The Strength Guys, where he coaches a number of high level lifters, including Taylor Atwood. In This Episode We Discuss: Focusing on the long-term development of a lifter The sequencing of …

View Post

SPP #7: LS McClain – Improvement, Lessons Learned & Thoughts on Lifting

In Blog Posts by Danny LennonLeave a Comment

Podcast: Play in new window | Download | EmbedSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | RSS | MoreShare this episode on Facebook Episode 7: LS McClain Listen/Subscribe on iTunes (iOS) Listen/Subscribe on Stitcher Get podcast RSS feed Guest Bio LS McClain LS McClain competes in the -93kg class in the USAPL, representing the US national team at several world championships over the past number of years. He is part of the team at De Novo Nutrition. Competition History: 2015 IPF Worlds Bronze medalist 2015 NAPF Bench Press Championships 2015 USAPL Raw Nationals 2014 USAPL Raw Nationals Multiple National championships …

View Post

SPP #6: Eric Helms – Autoregulation Science, Tapering & Deloads

In Blog Posts by Danny LennonLeave a Comment

Podcast: Play in new window | Download | EmbedSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | RSS | MoreShare this episode on Facebook Episode 6: Eric Helms Listen/Subscribe on iTunes (iOS) Listen/Subscribe on Stitcher Get podcast RSS feed Guest Bio Eric Helms Eric has been involved in the fitness industry since the early 2000’s. For the better part of his career he’s been a coach at 3D Muscle Journey, working with drug free strength and physique competitors at all levels. A competitive athlete himself, he has pro status with the Professional Natural Bodybuilding Association and competes with the IPF at …

View Post

SPP #5: Hani Jazayrli- Injuries, Training Specificity & Accessory Work

In Blog Posts by Danny LennonLeave a Comment

Podcast: Play in new window | Download | EmbedSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | RSS | MoreShare this episode on Facebook Episode 5: Hani Jazayrli of The Strength Athlete is on the show to discuss lessons learned from overcoming injuries, how to view the importance of training specificity and the role of accessory work in powerlifting programming. Listen/Subscribe on iTunes (iOS) Listen/Subscribe on Stitcher Get podcast RSS feed Guest Bio Hani Jazayrli Hani Jazayrli is a competitive & record-holding powerlifter currently competing in the 93kg and 105kg weight class of the USAPL. Hani has been a coach with The Strength …

View Post

SPP #4: Mike Tuchscherer – The Nuances of Volume, Exercise Selection and Progression

In Blog Posts by Danny LennonLeave a Comment

Podcast: Play in new window | Download | EmbedSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | RSS | MoreShare this episode on Facebook Episode 4: Former IPF world champion, World Games gold medal winner and 8x USAPL National champion, Mike Tuchscherer of Reactive Training Systems is on the show to talk about  Listen/Subscribe on iTunes (iOS) Listen/Subscribe on Stitcher Get podcast RSS feed Guest Bio Mike Tuchscherer Mike Tuchscherer is the founder of Reactive Training Systems. He began powerlifting in 1997 and has been studying athletic training ever since. He quickly became a State record holder in Indiana and Kentucky …

View Post

SPP #3: Brett Gibbs – Switching Training Approaches, Technique Over-Analysis & Assessing Progress

In Blog Posts by Danny LennonLeave a Comment

Podcast: Play in new window | Download | EmbedSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | RSS | MoreShare this episode on Facebook Episode 3: Multiple time IPF world champion Brett Gibbs discusses assessing the effectiveness of training blocks, switching training approach, lifter misconceptions and 2017 IPF Worlds in Belarus. Listen/Subscribe on iTunes (iOS) Listen/Subscribe on Stitcher Get podcast RSS feed Guest Bio Brett Gibbs Some of Brett’s achievements include: 2x IPF Raw World Champion 83kg IPF Open World Champion (2015) 83kg IPF Jr World Champion (2014) Best IPF Jr in the World (2014) 2x IPF Jr 83kg World …

View Post

SPP #2: Matt Gary – Deadlift Programming & Technical Mastery

In Blog Posts by Danny LennonLeave a Comment

Podcast: Play in new window | Download | EmbedSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | RSS | MoreShare this episode on Facebook Episode 2: Matt Gary of SSPT and coach of the USAPL National team is on the podcast to discuss training the deadlift, single-rep vs. multiple-rep sets, and technical mastery of the deadlift. Listen/Subscribe on iTunes (iOS) Listen/Subscribe on Stitcher Get podcast RSS feed Guest Bio Matt Gary Matt Gary has been a competitive, drug-free powerlifter for 20 years. His educational background includes a BS in Kinesiological Science from the University of Maryland. In 1995, he was …

View Post

The 3 Principles of Strength & Conditioning for Combat Sports

In All Articles, Blog Posts by Ciaran O' ReganLeave a Comment

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 …

View Post

Sparring Methodologies: To Spar, or Not To Spar, That is the Question (Part 2)

In All Articles, Blog Posts by Ciaran O' ReganLeave a Comment

[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 …

View Post

To Spar, or Not To Spar, That is the Question – Part 1: Intro to Sparring & Brain Trauma

In All Articles, Blog Posts by Ciaran O' ReganLeave a Comment

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 …

View Post

Creatine: Common Questions Answered

In All Articles, Blog Posts by Arthur Lynch6 Comments

Share this article on Facebook 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 …

View Post

Tips on How To Be an Awesome Coaching Client

In All Articles, Blog Posts by Gar BennLeave a Comment

[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 …

View Post

Your Powerlifting Meet Preparation Checklist – Part 3

In Blog Posts by Arthur LynchLeave a Comment

Interested in powerlifting? Click here to be notified of the soon-to-launch Sigma Powerlifting Guides 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 …

View Post

Your Powerlifting Meet Preparation Checklist – Part 2

In Blog Posts by Arthur LynchLeave a Comment

Interested in powerlifting? Click here to be notified of the soon-to-launch Sigma Powerlifting Guides 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 …

View Post

Your Powerlifting Meet Preparation Checklist – Part 1

In Blog Posts by Arthur Lynch1 Comment

Introduction In 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 …

View Post

Never Waste An Injury: The Psychology of Setbacks in Combat Sports

In All Articles, Blog Posts by Ciaran O' Regan4 Comments

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 …

View Post

Are Quarter Squats Actually a Better Option For Athletes?

In All Articles, Blog Posts by Arthur LynchLeave a Comment

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. …

View Post

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

In All Articles, Blog Posts by Danny Lennon3 Comments

This is part 3 of a series of articles on caloric deficits. Make sure to read parts 1 & 2: Calorie Deficits #1: Understanding the Nuances of Energy Balance Is Slow & Steady Actually the Best Way to Diet? (Calorie Deficits #2) In part two of this series we discussed how fast rates of weight loss through large caloric diets CAN be used without loss much (if any) muscle mass. Especially in those with a decent amount of fat to lose. So should YOU use an aggressive diet? Let’s evaluate the pros and cons… The Pros of Aggressive Dieting Researchers at …

View Post

Is Slow & Steady Actually the Best Way to Diet? (Calorie Deficits #2)

In All Articles, Blog Posts by Danny Lennon3 Comments

“Many people advise to lose weight at a steady and moderate rate, and recommend not cutting calories too low, in order to preserve muscle mass”. That’s a line taken from an email I was sent a few weeks back. And it perfectly exemplifies a piece of supposed common sense. And at first glance this makes some degree of logical sense, right? With a slower the rate of weight loss, theoretically, you might expect to have more of that weight loss coming from loss of body fat as opposed to lean tissue. And the more aggressive you diet the greater the degree of muscle …

View Post

Calorie Deficits #1: Understanding the Nuances of Energy Balance

In All Articles, Blog Posts by Danny Lennon2 Comments

Recently I received the following question from podcast listener Noah: “what is the best way to lose massive amounts of fat as fast as possible, without compromising gainz?” It should be inherently obvious to anyone familiar with the relationship between energy balance and body weight that to lose the absolute most amount of fat mass over a given time frame would mean creating the absolute largest energy deficit possible. But equally as obvious, is that creating the largest energy deficit possible (i.e. starvation + high activity) is neither practical nor is it desirable if we plan on holding onto muscle …

View Post

Finding Wisdom Under a Bar: Powerlifting as a Teacher & Tool for Development

In Blog Posts by Danny LennonLeave a Comment

It’s just 3 lifts. Just three uncomplicated, simple movements. Nothing changes. You aim to squat, bench and deadlift in the same manner you’ve done thousands of times before. But somehow powerlifting seems to have this intangible beauty to it that is hard to describe unless you “get it”. I’ve came to a point in my life where I’ve found powerlifting to be something that meshes perfectly with my personality. I’m now obsessed with the sport. That obsessive nature with stuff I get into is a common theme in my life. Thinking about it, I’m actually surprised it’s taken this long …

View Post

SNR #112: The Best Way To Be Wrong

In Blog Posts, Podcasts by Danny LennonLeave a Comment

Podcast: Play in new window | Download | EmbedSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | RSS | MoreWe often see being wrong as something inherently bad. Something to avoid. Something that signifies that we should be embarrassed. We don’t want to be wrong. We want to be right. We would like to think that everything we say and every action we carry out are correct. We don’t want to give others the possibility of criticizing us. And sure, trying to be correct is great. But what if striving to never be wrong actually backfires? What if striving …

View Post

An Open Letter To Neil Francis & The Irish Independent: Science, Scaremongering & Creatine

In All Articles, Blog Posts by Danny Lennon3 Comments

Share this article on Facebook I didn’t really want to do this. Crazy articles related to nutrition/supplementation that pop up in the media regularly get sent my way. Most often I can see the unscientific nonsense straight away, remind myself my time is best spent on other things and avoid engaging with it. But somehow I now find myself writing this public response to one such opinion piece. In this particular case, for reasons I’ll mention later, I feel the need to sufficiently address an article published on the 22nd of November in the Irish Independent. The piece in question, penned by  journalist …

View Post

Drawing A Line In The Evidence-Based Sand

In All Articles, Blog Posts by Danny Lennon2 Comments

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 dumb shit 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? …

View Post

Food Quality, IIFYM and Strawmen: Do Food Choices Even Matter?

In All Articles, Blog Posts by Danny Lennon1 Comment

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 …

View Post

Are You Sure You Want That Meal Plan?

In All Articles, Blog Posts by Danny Lennon2 Comments

[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 …

View Post

Is There a Benefit to NOT Being Gluten-free?

In All Articles, Blog Posts by Danny LennonLeave a Comment

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 …

View Post

Is Gluten a Straw or Dagger? – Dose-Response, Lifestyle & Epigenetics

In All Articles, Blog Posts by Danny Lennon1 Comment

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 …

View Post

Why Did I Feel Better After Giving Up Wheat?

In All Articles, Blog Posts by Danny Lennon3 Comments

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 …

View Post

Gluten Revisited: Can I Eat That Sandwich?

In All Articles, Blog Posts by Danny Lennon6 Comments

If you like this, please share! Click here to share this article on Facebook I’ve been pretty harsh on gluten in the past. Overly harsh in fact. Perhaps owing to the high percentage of anecdotal reports of people feeling better when wheat was removed as the main staple of their diet, I’ll confess that I may have been too quick to think it was surely the gluten. For someone with a background in science, this was a mistake that should not have been made. But hey, at least it proves that I’m human and not merely the research-reading robot that it may …

View Post

How Do You Avoid Overeating (Without Counting Calories)?

In All Articles, Blog Posts by Danny Lennon4 Comments

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 …

View Post

What’s the ROI of Your Nutrition Choices?

In All Articles, Blog Posts by Danny Lennon2 Comments

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 …

View Post

Is Your Low-Carb, My Low-Carb?

In All Articles, Blog Posts by Danny LennonLeave a Comment

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 …

View Post

Just How Effective is Low-Carb Dieting?

In All Articles, Blog Posts by Danny Lennon2 Comments

Let’s talk carbs. Again. In a past post, “Eat More Fat, Burn More Fat: Myth, Magic or Metabolic Advantage?”,  I talked about why carbohydrates do not cause you to gain fat, unless there is caloric surplus. Similarly, a diet that is low-carb but too high in calories will also lead to weight gain. So it is a calorie issue for sure. BUT what most people miss is that calories in affects calories out. The example I gave in that post was from an examination of overfeeding studies. Time and time again, when subjects consume a calorie intake in excess of …

View Post

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

In All Articles, Blog Posts by Danny Lennon5 Comments

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 …

View Post

The Ridiculously Simple Guide to Sustainable Fat Loss

In All Articles, Blog Posts by Danny Lennon8 Comments

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 …

View Post

Is the Most Nutritious Diet, the Healthiest Diet?

In All Articles, Blog Posts by Danny Lennon1 Comment

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 …

View Post

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

In All Articles, Blog Posts by Danny LennonLeave a Comment

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 …

View Post

Should I Be Tracking Calories?

In All Articles, Blog Posts by Danny Lennon1 Comment

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 …

View Post

The Unhealthy Way to Eat Healthy: 5 Life Lessons Learned

In All Articles, Blog Posts by Danny Lennon6 Comments

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 …

View Post

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

In All Articles, Blog Posts by Danny Lennon1 Comment

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 …

View Post

Carb Dogma is for Hipsters

In All Articles, Blog Posts by Danny Lennon1 Comment

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 …

View Post

The Triangle of Focus

In All Articles, Blog Posts by Danny LennonLeave a Comment

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 …

View Post

Making the Cut, Part IV: How to Cut Weight for a Fight (Properly!)

In All Articles, Blog Posts by Danny Lennon8 Comments

[This is the 4th post in a 4-part series. You can find the others here: Part I, Part II, Part III] In part II we discussed how “Cutting weight” refers to the process of weight manipulation in the few days leading up to, and following, the weigh-in for a fight. It does not refer to losing body fat, per se. Weight cutting is a process we use to allow a fighter to compete heavier than the limit set by his/her weight class. So for example, a fighter that is competing in the 77kg division may begin fight week at 83kg, …

View Post

Making the Cut, Part III: Supplements for Combat Sport Fighters

In All Articles, Blog Posts by Danny Lennon6 Comments

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 supplement out there. Most researched supplement out there. It works. It’s safe. Take it. Don’t believe …

View Post

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

In All Articles, Blog Posts by Danny Lennon5 Comments

This is part II of a 4-part series. You can catch part I here. Can a fighter get lean without absolutely tanking performance in the gym or making themselves feel dreadful throughout the leaning out process. Without doubt, YES! But to do so there are things that need to be considered. Cutting Weight vs. Losing Weight One thing to clear up for those of you who aren’t involved in combat sports and perhaps not familiar with cutting weight is the difference between cutting weight and losing body fat. It should seem logical that having a fighter as strong as possible …

View Post

Making the Cut, Part I: The Fundamentals of Combat Sport Nutrition

In All Articles, Blog Posts by Danny Lennon5 Comments

Below is Cian Cowley. Cian’s a pro Muay Thai fighter and came to me about his nutrition early in 2014, through his strength and conditioning coach Jason Kane. Now, a  few things to bear in mind: The guy is insanely talented. He was (and still is) on a winning streak and was already pretty damn 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 …

View Post

Why Good Nutrition & Training Won’t Make You Healthy

In All Articles, Blog Posts by Danny LennonLeave a Comment

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 …

View Post

Does Insulin Make You Fat?

In Blog Posts by Danny Lennon2 Comments

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 …

View Post

Should You Be Scared of Eating Salt?

In Blog Posts by Danny Lennon1 Comment

“You should restrict your salt as much as possible to be healthy”. You may have heard a statement insinutating something like this before. After all, salt being bad for our health is just common sense, right? Well when you actually examine the science underlying the concept, we could conclude that it may be one of the most prevalent myths in the health information scene. If you’d preferred to be spared the details and just want the cliff notes, in this post I’m going to cover: Adding some salt to your meals is likely not a problem for the majority of healthy people. …