Category Archive

Episode 148: This was a round-table discussion with the Sigma Nutrition & Performance team, hosted and produced by Human Performance Advancement. Click Here to Get Podcast Transcripts Human Performance Advancement Sigma Nutrition & Performance Coaching Service Sigma Weight Cutting System Ruiz et al. 2008 – Study on strength and risk of death SNR #87: Dr. Brendan Egan – Anabolic Resistance, Sarcopenia & The Importance of Muscle Watch this discussion on YouTube Support the podcast on Patreon Click Here to Get Podcast Transcripts Enjoy this episode? Support the podcast on Patreon

Episode 147: Sports dietitian Jeff Rothschild discusses how he implements the latest glycogen/carbohydrate availability research into pracitce with his endurance athletes, issues surround supplements on race day and how the menstrual cycle can affect programming and training performance. Click Here to Get Podcast Transcripts Jeff Rothschild, RD, MS How to translate the latest “train low” and “recover low” strategies into practice with athletes Supplementation for endurance athletes How to schedule your supplements/nutrition on race day How the menstrual cycle affects training and nutrition considerations Eat Sleep Fit Jeff’s Instagram Support the podcast on Patreon Click Here to Get Podcast Transcripts …

Episode 146: Answering a listener question: “I have a sugar addiction. Every time I quit, I get sucked right back in a few months later and gain 10 lbs. What can you say to help me, besides “stop eating sugar?” Click Here to Get Podcast Transcripts Westwater, Fletcher & Ziauddeen,  Eur J Nutr (2016) Avena et al., Neurosci Biobehav Rev. 2008; 32(1): 20–39. Hebebrand et al., Neuroscience & Biobehavioral Reviews, Volume 47, November 2014, Pages 295–306 SNR #76: Dr. Nicole Avena – The Neuroscience of Sugar Addiction & Hedonic Eating SNR #68: Stephan Guyenet – Overeating, Fat Mass Regulation & Energy Homeostasis Support the podcast …

Episode 145: Sleep & performance researcher Ian Dunican of the Australian Institute of Sport, discusses some of his work examining the effects of sleep, circadian disruption, training timing and travel schedules on the performance and recovery of elite level athletes.  Click Here to Get Podcast Transcripts  Ian Dunican, PhD What does the evidence base tell us about poor sleep and the impact for athletes? Athlete sleep patterns Work examining the effects of travel schedules on sleep and performance Fatigue Avoidance Scheduling Tool Training timing & schedules effect on performance and sleep Amateur athletes  sleep and circadian rhythm disruption due to …

Episode 144: Answering a listener question: “In a few episodes you’ve mentioned inflammation and how to deal with it. But how do you know if you have a problem with inflammation to begin with?” Click Here to Get Podcast Transcripts

Episode 142: Sigma Nutrition coach Gar Benn discusses how to effectively troubleshoot your dietary approach, evaluating how to improve a diet and effively programming nutrition and training to get optimal results. Guest Bio Gar Benn Gar is an evidence-based strength coach and nutritionist. He is the owner of City Gym, a strength training facility and powerlifting club based in Limerick, Ireland. Gar is also a coach for Sigma Nutrition, where he has been doing some amazing work with our online coaching clients. Gar has worked with a very diverse population from weight gain/weight loss clients to performance clients. Gar has also …

Episode 140: Layne Norton, PhD is on the show to discuss his current journey back from injury, the psychology of elite athletes and the debate how much of a role body composition plays directly on strength and powerlifting performance. Guest Bio Layne Norton, PhD Academically he completed his PhD in nutritional sciences under Professor Donald Layman at the University of Illnois, who you regular listeners will remember being on the podcast back in episode 123. As a competitor Layne was a pro bodybuilder who has more recently achieved large success in powerlifting, winning USAPL nationals in 2015 before going onto win …

Episode 138: Sports dietitian and PhD candidate Dana Lis discusses some new research examining the potential for acute low-FODMAP diets to help alleviate GI symptoms in athletes Click Here to Get Podcast Transcripts Find out more about the SBS Academy from Shredded By Science  Luis Villasenor Randomized control trial conducted by Dana and her colleagues looking at gluten-free diets being utilized by endurance athletes Report that found 41% of athletes report adhering to a gluten-free diet (GFD), which is four-fold higher than the population-based clinical requirements Why are so many athletes experimenting with GF diets Exercise-induced GI distress: prevalence, causes & typical strategies …

Share this episode on Facebook Episode 137: Ketogains founder Luis Villasenor explains how to set-up a ketogenic diet correctly, discusses common mistakes and smashes misconceptions about all sorts of concepts related to ketogenic diets. Click Here to Get Podcast Transcripts Luis Villasenor Luis is the found of Ketogains, an online community that works to help people achieve their body composition and performance goals through a well-formulated ketogenic diet. They have a respected reputation due to their evidence-based thinking and non-dogmatic approach to nutrition. Luis has been personally using a ketogenic diet for ~ 15 years, whilst building substantial muscle mass, getting …

Episode 136: Answering a listener question: “If someone was to only use set sources of protein i.e. chicken and whey. Would they still see the same benefits as to someone who has a more varied approach? In terms of hypertrophy and when on a fat loss phase. With their protein intake calculated as it should be for both. Also would they see negative effects in terms of food intolerance?” Click Here to Get Podcast Transcripts   Support the podcast on Patreon Click Here to Get Podcast Transcripts Enjoy this episode? Support the podcast on Patreon

Episode 135: Nicola Rinaldi, PhD discusses the causes, treatment interventions and science of hypothalamic amenorrhea. Hypothalamic amenorrhea is a condition in which menstruation stops for several months (or more) due to a problem involving the hypothalamus. The hypothalamus is in the center of the brain and controls reproduction. Guest Bio Nicola Rinaldi, PhD Nicola has a PhD in computational biology Image courtesy of Michelle Baileyfrom MIT. After graduating she worked for a biotechnology company while pursuing her dreams of a family, which were thwarted by a diagnosis of hypothalamic amenorrhea (no period). Eighteen months of trying to conceive followed. She …

Episode 134: Answering the question of whether branched-chain amino acid supplementation is a worthy consideration for gym trainees and athletes. Click Here to Get Podcast Transcripts   SNR #123: Donald Layman, PhD – Leucine Kinetics, mTOR Activation & the Anabolic Response to Protein SNR #118 – Caoileann Murphy, PhD – Protein Distribution, Per Meal Dosing & Muscle Protein Balance SNR #87: Dr. Brendan Egan – Anabolic Resistance, Sarcopenia & The Importance of Muscle Support the podcast on Patreon Click Here to Get Podcast Transcripts Enjoy this episode? Support the podcast on Patreon

Episode 133: Performance dietitian Emma McCrudden of the University of British Columbia discusses important considerations for implementing evidence-based nutrition programs with vegan or vegetarian athletes. Click Here to Get Podcast Transcripts  Emma McCrudden Her work focuses on the specialist application of the science of nutrition to performance enhancement in sport aiming to maximise training adaptation and performance, optimize body composition while minimizing risk of injury, over-training, illness and burnout. She is currently based at the University of British Columbia, where she splits her time between lecturing and being a practitioner with the elite athletes on campus. Different classifications of approaches that …

Episode 132: Tony Gentilcore discusses his philosophy on coaching, what skills are vital to effective coaching, strategies to develop as a coach, mistakes that coaches can often make and how to help clients get the best results possible.  Click Here to Get Podcast Transcripts  Tony Gentilcore Tony’s coaching philosophy The skills that are vital to effective coaching Tweaks, progressions and regressions to tailor programs to client needs and circumstances Strategies that coaches can use to develop into the best coach they can be Mistakes that coaches can often make and how to learn from them Reasons why intermediate lifters fail to progress Helping clients …

Episode 131: Dan Pardi, PhD discusses all sorts of concepts related to the philosophy of health, including; using tech and tools to improve behaviours, mindset over tools, research on PERMA and applying the “explore, exploit” concept to health. Click Here to Get Podcast Transcripts Dan Pardi, PhD 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 University, …

Episode 130: Menno Henselmans discusses his recent experience with a contest prep, ab-libitum dieting, a car crash, illness and much more! Guest Bio Menno Henselmans Menno is the man behind Bayesian Bodybuilding. Once a former business consultant specialized in advanced statistical data analysis, Menno has MSc with distinction from the University of Warwick (UK) in that area. Menno’s background in science and statistics helped him to develop Bayesian Bodybuilding. The Bayesian method goes beyond the scientific system. It is not just a method of collecting knowledge. Bayesian methods tell us how to form rational beliefs based on the available information. Menno’s work is thus data driven and …

Episode 129: Chris Masterjohn, PhD discusses the role of carbohydrates and insulin in endogenous antioxidant systems, oxidative stress and misconceptions on glycation. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Chris Masterjohn, PhD   Chris is currently Assistant Professor of Health and Nutrition Sciences at Brooklyn College, part of the City University of New York. He has a PhD in Nutritional Sciences from the University of Connecticut. His dissertation was about the role of glutathione, an antioxidant and detoxifying molecule that we make within our own bodies from dietary …

Episode 128: Martin MacDonald evaluates the latest protein research discussions, the concept of carbohydrate tolerance, and conservation of muscle mass with large calorie deficits. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts   Martin MacDonald Martin is the founder of Mac-Nutrition, a thriving nutrition consultancy boasting sought after long-term internship and weekend mentorship programs. He has also developed Mac-Nutrition Uni, the UK’s first ever evidence-based, nutrition course that can be completed online. Martin is a clinical performance nutritionist to British Weight Lifting, the governing body for both the GB …

Episode 127: Sarah Doyle of The Better Life Project discusses the how to develop habits, create change, set goals, and cultivate a healthy relationship with food in ourselves and others.  Click Here to Get Podcast Transcripts Sarah Doyle Making changes Using compelling visions to drive action, even when motivation is low Happiness myths Research-backed strategies for increasing happiness The Better Life Project Support the podcast on Patreon Click Here to Get Podcast Transcripts Enjoy this episode? Support the podcast on Patreon Leave a review for the show on iTunes Leave a review on Stitcher (android users) Related Episodes: SNR #14: Dean Dwyer …

Episode 126: Melissa Davis PhD of Renaissance Periodization discusses the most important dietary and training principles to consider when planning nutrition and training periods. Click Here to Get Podcast Transcripts Melissa Davis, PhD  Nutrition phases for body composition goals: duration, structure and transitioning Periodization of nutrition with training within a long-term plan Nutrition and training principles to address in order to preserve lean body mass during dieting phases Psychology of dieting Target rates of change in body composition Changes in training performance and scale weight across the menstrual cycle Nutrition and training principles for women competing in weight-class based sports Beneficial …

Episode 125: Cassandra Forsythe PhD, RD discusses the factors that cause loss of the menstrual cycle, what can be done about cellulite and the potential for low FODMAP diets in treatment of IBS. Click Here to Get Podcast Transcripts Cassandra Forsythe, PhD, RD  The primary factors that cause this loss of the menstrual cycle ‘Stress Susceptibility’ and amenorrhea Irritable bowel syndrome Potential for low FODMAP diets Cellulite formation and can it be reduced? Cassandra’s Website The Monash University Low FODMAP Girls Gone Strong Cassandra on Twitter Support the podcast on Patreon Click Here to Get Podcast Transcripts Enjoy this episode? Support …

Episode 123: Donald Layman PhD, professor emeritus at the University of Illinois, discusses  the “leucine threshold” and activation of the mTOR pathway, amino acid oxidation and why MPS drops 2-3 hours after that peaking even when protein remains being fed. Guest Bio Donald Layman, PhD. Dr. Layman is professor emeritus at the University of Illinois. Dr. Layman’s laboratory is working to define protein and amino acid requirements and the interrelationship between dietary protein and carbohydrates in adult health. His research is focused on the impact of diet and exercise on adult health problems of obesity, type 2 diabetes and the Metabolic …

Episode 122: International Powerlifting Federation world champion and world record holder Brett Gibbs is on the show to discuss mindset, programming philosophy, success and failure, and preparation for the upcoming world championships.  Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts  Brett Gibbs Brett was born and raised in New Zealand but has recently moved to Canada, where he runs his coaching business Gold Signature Coaching. Some of Brett’s achievements include: 2x IPF Raw World Champion 83kg IPF Open World Champion (2015) 83kg IPF Jr World …

Episode 119: Krista Casazza PhD, discusses myths surrounding obesity, the role of epigenetics and the importance of the musculoskeletal system in weight loss maintenance and metabolic health. Click Here to Get Podcast Transcripts Krista Casazza, PhD.  Krista Casazza obtained her PhD from Florida International University in 2006, where her research focused on dietary and physical activity education interventions in adolescents. During her training Dr. Casazza investigated the effects of macronutrient modification (carbohydrate in particular) on reproductive hormones, insulin dynamics and body composition during a weight loss intervention in peri-pubertal African American girls. Musculoskeletal considerations in weight loss Importance of muscle for …

Caoileann Murphy PhD is on the show to discuss protein metabolism, distribution and recommendations on per meal vs. daily basis. Guest Bio Caoileann Murphy, PhD Caoileann has a PhD in exercise physiology, focusing on protein metabolism under the supervision of Stu Phillips at McMaster University. She has recently moved back to Dublin to work with Dr. Brendan Egan’s research group. In this episode we discuss: Muscle protein balance Daily intake recommendations vs. per meal recommendations Effect of protein quality High protein diets and increasing lean mass in a calorie deficit Research questions to still be answered Links & Resources: Caoileann’s …

Episode 117: Professor Julia Rucklidge from the University of Canterbury in New Zealand discusses some of her research looking at using micronutrient provision in the treatment of mental health disorders, ADHD, depression and PTSD. Click Here to Get Podcast Transcripts Professor Julia Rucklidge  Her interests in nutrition and mental illness grew out of her own research showing poor outcomes for children with significant psychiatric illness despite receiving conventional treatments for their conditions. For the last 8 years, she has been investigating the role of micronutrients in the expression of mental illness, specifically ADHD, Bipolar Disorder, anxiety and more recently, stress and PTSD associated …

Episode 115: Physical therapist Dr. Quinn Henoch discusses the crossover between strength training & physical therapy, movement screening, muscle tightness vs. muscle shortness, butt wink, squat depth and Quinn’s evolving philosophy on the role of the physical therapist. Dr. Quinn Henoch Dr. Quinn Henoch has a Doctorate of Physical Therapy from the University of Indianapolis and is head of rehabilitation for JuggernautHQ and Darkside Strength. His clinic, Paradigm Performance Therapy, is adjacent to the new Juggernaut gym located in Laguna Niguel, CA. Quinn played football at the Div 1-AA level at Valparaiso University as a defensive back. He has also competed …

Episode 114: Ryan Doris of De Novo Nutrition discusses adapting to situations to be successful, learning and operating out of necessity, self-responsibility, discipline & confront the brutal facts. Quotes of the episode: “I have an absurd amount of self-responsibility. Even if there’s a 1% chance it was my fault, I ask where can I get better.” “You have to look a little dumb, to get a little smart.” Ryan Doris Ryan is the Chief Executive Officer of De Novo Nutrition, running things on both the companies supplement and apparel lines. He also is one of the coaches part of De Novo Consulting, …

Episode 113: A collection of the best guest answers to the question “if you could advise people to do one thing each day that would improve their life in some aspect, what would that one thing be?”. Running Order of Guests Included John Berardi – Episode 93 Eric Helms – Episode 28 Michael Ruscio – Episode 97 Bryan Chung – Episode 42 Ben Esgro – Episode 109 Nia Shanks – Episode 55 Lyle McDonald – Episode 65 Phil Learney – Episode 94 Susan Kleiner – Episode 80 Kirk Parsley – Episode 61 Martin MacDonald – Episode 57 Bryan Walsh – …

Episode 111: Grace Liu, PhD discusses some of her work in creating a better microbiome composition in clients through diet, supplementation and testing. Grace Liu, PhD  Dysbiosis The types of bacteria that have been shown to be protective & how to get them What signifies that a gut microbiome composition is “healthy” Probiotic supplementation: what to look for and what to avoid Sources and importance of prebiotic fiber Testing – why gut sequencing may be useful but doesn’t tell the whole picture The small intestine – the forgotten piece of the puzzle The protective effect of REG-III Glossary Dysbiosis:  a microbial imbalance …

Episode 110: Nanci Guest, RD discusses some of her doctoral research into nutrigenomics and athletic performance. We also get into the role of nutrigenomics in creating personalized nutrition recommendations. Nanci Guest, RD    She attended the University of British Columbia and completed her Bachelor of Science degrees in agriculture and dietetics which also included several courses in kinesiology, and her Master of Science degree in nutritional sciences where she conducted research on eating behaviours and female athletes. She has published her research in top journals, presented many abstracts at international meetings and given dozens of invited talks in Canada, the …

Episode 109: Ben Esgro of De Novo Nutrition discusses the complexity of physiology, how using science can be abused and the pitfalls of silver bullet theory. 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 Ben Esgro, RD Ben is the founder and COO of De Novo Nutrition. The company has both consulting and supplement branches, based on objective science and ethical practice. Ben is a registered dietitian (RD), as well as having a Masters in Nutrition and Exercise Science (MS) from Marywood University. He has …

Episode 108: In this episode we have an excerpt from Eric Helms’ book; The Muscle & Strength Pyramid, in audio format. This section talks about your mentality towards nutrition. The Muscle & Strength Pyramids Books Related Episodes: SNR #79: Eric Helms – Nutrition For Powerlifters SNR #28: Eric Helms – Dieting, Macros & Critical Thinking for Physique and Strength Athletes SNR #101: Andy Morgan – Being a Better Coach and Prioritization via the Muscle & Strength Pyramids

Episode 107: Brad Dieter, PhD from Science Driven Nutrition is on to discuss the pitfalls in interpreting nutritional science, the importance of statistics, research on supplements and what a good nutrition philosophy should be based on. 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 Brad Dieter, PhD Brad runs Science Driven Nutrition, an online platform that aims to spread evidence-based nutrition information. Brad graduated from Washington State University in 2009 and spent a year as a Strength and Conditioning intern at Gonzaga University. He …

Episode 106: Registered dietitian Rick Miller discusses the research on the potential effects of two variants of the beta-casein proteins found in milk on digestion & gastointestinal symptoms. Rick Miller, RD  He is a senior lecturer in Nutrition and Dietetics and Sports Nutrition. And previously provided lecturing to various higher education institutions, including Hull York Medical School, Loughborough University and London Metropolitan University. Rick is currently working towards post-doctorate in sports nutrition with a clinical emphasis. Since 2012 he has been spokesperson to the media on behalf of the British Dietetic Association on all aspects of nutrition, dietetics and public health …

Share this episode on Facebook Episode 105: Professor John Cryan discusses some of his lab’s breakthrough work on the microbiome and how it affects all aspects of the brain, including mood, behaviour, and potentially clinical issues such as autism and anxiety. 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 Professor John Cryan, PhD John F. Cryan is Professor & Chair, Dept. of Anatomy & Neuroscience, University College Cork. He is a Principal Investigator in the APC Microbiome Institute. He was a visiting fellow at …

Episode 103: 3DMJ coach Alberto Nunez in on the show to discuss what considerations that natural bodybuilding competitors should take regarding nutrition.  Guest Bio Alberto Nunez He first stepped on a competitive stage in 2007, and then the very next year he earned his pro status in virtually every major natural organization. While Alberto Nunez is relatively new to the sport of competitive bodybuilding he has played a vital role in promoting the natural movement. His contributions as a coach, athlete, and an author have helped propel some of the growth the sport has seen over the last decade. Despite all this …

Episode 100: To mark the 100 episode milestone, I chat with my good friend Ciaran O’ Regan. Ciaran is a sports scientist, strength & conditioning coach and a heavyweight amateur boxer.  Ciaran O’ Regan Principles vs. Methods The learning process: Focusing on the process vs. focusing on outcomes Confirmation bias and self-selection of viewpoints Focusing on the minutia of nutrition – missing the forest for the trees Specific Adaptation to Imposed Demands (SAID) What makes a great coach? – Lessons from Greg Jackson, John Kavanagh & Mark Dellagrotte Musashi’s Book of 5 Rings as an operating system for life Using different training …

Episode 99: Dr. Spencer Nadolsky returns to the show to talk about what medications can cause weight gain and how to potentially find alternative options. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Dr. Spencer Nadolsky Dr. Spencer Nadolsky is an osteopathic family physician who specializes in weight loss (bariatric medicine) and lipidology. His philosophy is to push lifestyle before drugs (when possible). Lifting, eating, laughter, and sleeping being his current first line medicines. After a successful athletic career at UNC-Chapel Hill, Spencer attended medical school at VCOM …

Episode 98: Lee Hamilton, PhD, of the University of Stirling is on the show to discuss the impact of omega 3 fatty acids on muscle function & metabolic health via inflammation & insulin sensitivity.  Lee Hamiton, PhD. Why the metabolic function of muscle is so important Data on omega 3 fatty acids and muscle function Possible mechanisms of action: inflammation, insulin sensitivity, etc. Ratio of omega 6 to omega 3 in the diet: Is there such thing as optimal? Implications for high-fat diets Marine sources vs. plant sources (EPA + DHA vs. ALA) Incorporation of fatty acids into cell membrane Practical …

Episode 97: Dr. Michael Ruscio returns to the show to discuss gut mircobiota, applications for weight loss, insulin sensitivity, and the potential pitfalls in translating gut research into clinical practice.  “It’s bad science and bad practice to take an observation in field research and then say ‘now we should make this a treatment for people’”     Dr. Michael Ruscio What practical value does research on the microbiota of indigenous tribes have? Bacterial diversity in IBD, Crohn’s and Colitis Could a high-fibre diet be a BAD idea for some people? Importance of the small intestine Taking probiotics & antibiotics at the same time: …

Episode 96:Andrew Chappell, PhD, is on the show to discuss the influence of diet and modern living on the gut microbiota and the role of our gut bacteria in many health-related issues. “These short-chain fatty acids help to keep the pH of your gut low. Pathogenic bacteria prefer a higher pH.”      Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Andrew Chappell, PhD. Andrew is a Pro Natural Bodybuilder who has been training and competing for over 10 years. He competes with the …

Episode 95:Dr. James Levine from the Mayo Clinic is on the show to discuss the effect of chronic sitting on the risk of blood sugar dysregulation, fat gain, obesity, neurological issues, productivity and general well-being. Guest Bio James A. Levine, M.D., Ph.D Having trained in clinical nutrition as a scholar at the University of Cambridge, James A. Levine, M.D., Ph.D., has dedicated his scientific career to promoting health in adults and children through education and innovation. Dr. Levine currently serves as a principal investigator for the National Institutes of Health (NIH). Through three decades of research funded by the NIH, …

Episode 94: One of the UK’s most successful coaches Phil Learney is on the show to discuss nutritional periodization, rigid vs. flexible dieting, who needs advanced nutritional strategies, what science can and can’t tell us & why modification beats change. “Coaches are too obsessed with change… instead of modification”         Phil Learney The common misapplication of “advanced” nutritional strategies such as calorie and carbohydrate cycling. Using trial and error to inform practice Inter-individual variability in metabolism Nutritional periodization Rigid vs. flexible dieting The outcome of regulating intake is more important than the method used to achieve it Phil Learney’s website …

Episode 93: John Berardi, PhD. of Precision Nutrition is on the show to discuss the trade-offs that occur with any dietary approach, the limits of using science, future areas of nutrition research and coaching and the concept of the “best” diet. John Berardi, PhD. Shifting our mindset past the idea of a “best” diet What role does anecdotal evidence have in evidence-based practice The most exciting area of nutrition research we’re going to see over the next number of years The future of nutrition coaching and the fitness industry The importance of considering the trade-offs of any nutrition goal The …

Episode 92: Dr. Eric Ravussin of the Pennington Biomedical Research Center is on the show to discuss their recent human trials on the effects of caloric restriction on longevity markers, fasting, hormesis and obesity. Guest Bio Dr. Eric Ravusssin, PhD.   Eric Ravussin is a professor in Human Physiology and the Director of the Nutritional Obesity Research Center at Pennington Biomedical Research Center in Baton Rouge, Louisiana. He is also the Douglas L. Gordon Chair in Diabetes and Metabolism at the Center. Since 2012 he has also been a Boyd Professor at Louisiana State University. Dr. Ravussin is a world …

Episode 91: In a solo episode, I discuss some research looking at how sleep restriction can affect appetite hormones, diet and glucose metabolism. Links & Resources SNR #38: Dan Pardi – Sleep, Circadian Rhythms & the Importance of Light & Dark SNR #61 – Dr. Kirk Parsley – Sleep, Performance, Navy SEALs & Testosterone Knutson et al., The Metabolic Consequences of Sleep Deprivation National Sleep Foundation Spiegel et al., 2004, Leptin levels are dependent on sleep duration Van Cauter et al., 2008, Metabolic consequences of sleep and sleep loss Spiegel et al., 1999, Impact of sleep debt on metabolic and endocrine function Melatonin L-tyrptophan …

Episode 90: Christopher Kelly discusses how to take a personal interest in your own health through a typical blood chemistry panel as well as organic acids testing. Get Ep. 90 Glossary Sheet  Christopher Kelly  Now, through management of diet, rest, exercise, stress reduction and supplementation he has achieved a new optimal level of health and fitness. He now promotes the methods he used via his site Nourish Balance Thrive. Get Ep. 90 Glossary Sheet Nourish Balance Thrive Chemistry Panel & Complete Blood Count (CBC) – LifeExtension 8-hydroxy-2′ -deoxyguanosine (8-OHdG): A critical biomarker of oxidative stress and carcinogenesis – Valavanidis et al., 2009 …

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. …

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 …

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 & …

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 …

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 …

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 …

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 …

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 …

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 …

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 …

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 …

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 …

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/

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 …

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 …

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 …