Share this episode on Facebook Episode 177: Chris and Eric Martinez of Dynamic Duo Training are on the show to discuss the components that comprise the “new era of fitness”. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Chris & Eric Martinez Chris and Eric Martinez are the founders of Dynamic Duo Training. The twin brothers have the knowledge, the credibility, the passion, the “in the trenches” experience training themselves and clients, and have been mentored under some of the most prestigious coaches in the …
#176: Eric Trexler – Citrulline & Nitrate Supplements for Performance
Eric Trexler of UNC-Chapel Hill discusses some of the research on citrulline malate, dietary nitrates, beetroot/pomegranate extract and other nitric oxide “boosters” and how they may impact performance in various sports. Guest Bio Eric Trexler Eric is a PhD student at UNC Chapel Hill, under Dr. Abbie Smith-Ryan. He has a research focus on how exercise and nutrition affect metabolism, performance, and body composition. Eric comes from a background in natural bodybuilding, powerlifting, and strength coaching, and currently holds certifications in sports nutrition (CISSN) and strength and conditioning (CSCS). Eric completed his undergraduate degree at The Ohio State University, and …
#175: Prof. Klaas Westerterp – Metabolism, Energy Expenditure & Weight Regulation
Guest Bio Klaas Westerterp, PhD Prof. Klaas Westerterp is Professor of Human Energetics at Maastricht University. His field of expertise is energy metabolism, physical activity, food intake and body composition, and energy balance under controlled conditions and in daily life. He is member of the Editorial Board of the journal Nutrition and Metabolism (London) and European Journal of Clinical Nutrition, and Editor-in-Chief of the European Journal of Applied Physiology. In This Episode We Discuss: Assessing energy expenditure using doubly labelled water Defining PAL (physical activity level) Average PAL in the population vs. upper levels seen in humans Effect of factors like …
SNR #174: Jorn Trommelen – Carbohydrate Oxidation During Exercise & Pre-Sleep Protein
Share this episode on Facebook Episode 174: Researcher from Maastrict University, Jorn Trommelen is on the show to discuss his research on the effect of glucose/fructose on carbohydrate oxidation during exercise and the effect of pre-sleep protein on muscle protein balance. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Guest Bio Jorn Trommelen Jorn earned his MSc in Nutrition and Health with top honors at Wageningen University & Research Centre. He is now pursuing a PhD in Muscle Metabolism at Maastricht University, at one of the leading laboratories in that field. His …
SNR #173: PJ Nestler – Training Specificity, Fight Conditioning & Pre-/Post-Training Strategies
Share this episode on Facebook Episode 173: Performance coach PJ Nestler discusses training approaches for combat sport athletes to increase their strength, speed and power so that it actually translates to improved performance in the ring/cage. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio PJ Nestler PJ is a human performance specialist with over a decade of experience preparing top athletes for competition, and a life mission to help athletes and coaches realize their true potential. Over the past ten years, PJ has trained …
SNR #172: Ben Esgro – Thoughts on Lifting, Obsession and Fitness
Share this episode on Facebook Episode 172: Ben Esgro returns to give more philosophical thoughts on training, powerlifting, achievement and much more. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Guest Bio Ben Esgro, RD Ben is the founder and COO of De Novo Nutrition. The company has both consulting and supplement branches, based on objective science and ethical practice. Ben is a registered dietitian (RD), as well as having a Masters in Nutrition and Exercise Science (MS) from Marywood University. He has over 6 years experience of coaching and programming for individuals …
SNR #171: Corey Peacock, PhD – Physical Preparation, Conditioning and Recovery for Elite MMA Athletes
Share this episode on Facebook Episode 171: Corey Peacock, PhD discusses how he implements science-based practices in the physical preparation of the elite MMA athletes he works with, including Anthony Johnson, Michael Chandler, Matt Mitrione and Rashad Evans. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Guest Bio Corey Peacock, PhD Dr. Corey Peacock is currently serving a dual role as the Head Exercise Physiologist and Performance Coach for MMA’s the Blackzilians fight camp. In this role, he is responsible for contributing physiological evaluations, strength & conditioning, and injury prevention methodologies. His …
SNR #170: Aadam Ali – Challenging Biases, Nutrition Philosophy & Practical Experiments with Ketogenic Dieting
Share this episode on Facebook Episode 170: Aadam Ali of Physiquinomics is on to discuss his personal diet experiements, what he learnt and some philosophies on nutrition and training. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Aadam Ali Aadam writes fitness-related content over at his site Physiqonomics. He writes about his philosophies on nutrition, training and all things physique related. He also self-experiments with different approaches and reports the results. These have included periods of time eating various iterations of a ketogenic …
SNR #169: Chad Macias – Cancer Metabolism & Caution Over Ketogenic Diet/Ketones
Share this episode on Facebook Episode 169: Molecular physiologist Chad Macias, of the Institute for Human Kinetics, discusses some limitations of research, issues of misinterpretation and/or inaccurate communication related to research on cancer, nutritional ketosis and the press-pulse method. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Chad Macias Chad is currently pursuing post-graduate research in Molecular Oncology. He is in the process of writing a review paper on ketogenic diets and cancer, along with Brad Dieter and Tim Sharpe. Chad has spent …
SNR #168: Powerlifting Weight Classes, Cutting Weight & Long-Term Thinking – Sigma Team Discussion
Share this episode on Facebook Episode 168: The Sigma coaching team sit down to discuss issues related to selecting a powerlifting weight class, progression over the long-term and the pros and cons of cutting weight. For more info on the Sigma coaches go here: https://sigmanutrition.com/coaches/ Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Links & Resources REFERENCE: Von Loon paper stating skeletal muscle turnover rates of 1-2% per day ARTICLE: Which Weight Class Is Best For You? – Greg Nuckols VIDEO: Sigma Coaching Team Discussion – Process-Based …
SNR #167: Dom D’agostino, PhD – Traumatic Brain Injury, CTE & Implications for Combat Sport Athletes
Share this episode on Facebook Episode 167: Dominic D’Agostino, PhD returns to the show to discuss issues related to traumatic brain injury (including CTE) and associations with contact sports such as boxing, MMA and American football. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Dominic D’Agostino, Ph.D. Dr. Dominic D’Agostino is an Associate Professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Morsani College of Medicine. He is also a Research Scientist at the Institute for Human and …
#166: Stephan Guyenet, PhD – The Neuroscience of Overeating & Regulation of Calorie Balance
Guest Bio Stephan Guyenet, Ph.D. Stephan is an obesity researcher, neurobiologist, and author. In addition to his research, he enjoys synthesizing and communicating science for a general audience over at his hugely successful blog. Stephan has a BS. in biochemistry (University of Virginia) and a PhD in neurobiology (University of Washington). He recently published the fantastic book ‘The Hungry Brain’, which dives into the causes of obesity from the perspective of overeating and related brain chemistry. In This Episode We Discuss: What drives us to eat and specifically what drives us to overeat? Why are “trigger” foods different amongst individuals? Smoking …
SNR #165: Kevin Hall, PhD – Testing the Carbohydrate-Insulin Model & a Response to Gary Taubes
Share this episode on Facebook Episode 165: Kevin Hall, PhD of the National Institutes of Health (NIH) is on the podcast to discuss his work examining the carbohydrate-insulin model of obesity and responds to recent comments on the issue by Gary Taubes. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Guest Bio Kevin Hall, Ph.D. Dr. Hall is a Senior Investigator in the Laboratory of Biological Modeling at the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Kevin’s laboratory investigates how metabolism and the brain adapt in response to …
SNR #164: Dominic D’Agostino, PhD – Press-Pulse Model of Cancer Therapy, Ketones & Metabolic Drugs
Share this episode on Facebook Episode 164: Dominic D’Agostino, PhD of the University of South Florida and the Institute for Human and Machine Cognition discusses his lab’s research onto various treatment therapies for cancer including nutritional ketosis, hyperbaric oxygen therapy and metabolic drugs. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Dominic D’Agostino, Ph.D. Dr. Dominic D’Agostino is an Associate Professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Morsani College of Medicine. He is also a …
SNR #163: Mental Limitations to Making Progress
Share this episode on Facebook Episode 163: Danny discusses some mental limitations to making progress. Namely they are: being unwilling to embrace the mundanely uncomfortable, an inability to invest in the long-term process and being unwilling to “do the work” without constant validation. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Links & Resources The War of Art – Steven Pressfield VIDEO: Sigma Coaching Team Discussion – Process-Based Progress, Coachability & Other Stuff VIDEO: Tracking Metrics With Sigma Coaching Clients Sigma Weight Cutting System for MMA & Boxing Enjoy this …
SNR #162: Andrew Chappell, PhD – Examining Contest Prep Strategies Followed by Natural Bodybuilders
Episode 162: Andrew Chappell, PhD of Sheffield Hallam University is on the show to discuss preliminary data looking into different nutritional strategies followed by natural bodybuilders. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Andrew Chappell, PhD. Andrew is a Pro Natural Bodybuilder who has been training and competing for over 10 years. He competes with the Drug Free Athletes Coalition in professionally sanctioned contests and is previously a five time British Champion with the British Natural Bodybuilding Federation as well as a …
SNR 161: Rob Lipsett – Building a Physique, Staying on Track When Travelling & Lessons from Competing
Share this episode on Facebook Episode 161: Dublin-based coach and fitness entrepreneur Rob Lipsett is on the show to discuss his journey, philosophies and work with clients. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Rob Lipsett is a personal trainer, physique competitor and fitness entrepreneur. Rob has built a loyal following based on giving insights into his own training and lifestyle, blended with handing out solid evidence-based information. In This Episode We Discuss: Lessons learned from competing in natural physique competition Advice for …
SNR #160: Tools That Have Been Invaluable to My Life
Share this episode on Facebook Episode 160: Danny discusses tools that have been invaluable to him in life across 5 categories: non-nutrition books, tracking, creation, living life and asking yourself questions. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Links & Resources Stumbling on Happiness – Daniel Gilbert The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life – Mark Manson The Subtle Art of Not Giving a Fuck (Blog Post) The Compound Effect – Darren Hardy Bar Sense …
SNR #159: Phil Graham – The Diabetic’s Guide to Muscle, Fat Loss & Fitness
Share this episode on Facebook Episode 159: Author of the Diabetic Muscle and Fitness Guide, Phil Graham, returns to the show to discuss how diabetics should eat and exercise if they want to gain muscle, lose fat or be healthy, without having their condition hold them back. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Guest Bio Phil Graham is the author of The Diabetic Muscle & Fitness Guide. Phil, a type 1 diabetic since his teenage years, has established himself as a highly respected competitive bodybuilder, performance nutritionist and personal trainer …
SNR #158: Alex Ritson – Adaptive Thermogenesis, Thrifty Genes & Hedonic Eating
Share this episode on Facebook Episode 158: Alex Ritson dives into the metabolic adaptations that occur with dieting (and overfeeding), the implications of this for the dieter and how this can explain the differences between individuals in their response to a diet. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Alex Ritson Alex is a part of the online nutrition and training coaching company Lean Body Performance as the nutritionist and co-founder. He has gained certification with the International Society of Sport Nutrition, been a published author …
SNR #157: Sigma Weight Cutting System
Episode 157: We kick off 2017 with details of the Sigma Weight Cutting System for MMA & Boxing. Click for details of the Sigma Weight Cutting System
SNR #156: 7 Philosophical Lessons from the Podcast in 2016 (End of Year Review)
Episode 156: We end 2016 with a review of some of my favourite philosophical lessons that I have taken from a number of podcast guests this year. These are key ideas or lessons that I think can be powerful to bear in mind. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Mindset Over Tools and Knowledge vs. Doing – Dan Pardi (ep. 131) Why Real Science Matters – Kevin Folta, PhD (ep. 120) Re-framing Failure & Self-Responsibility – Ryan Doris (ep. 114) Obsession is Good – …
#155: Kimber Stanhope, PhD – Effects of Sugar Consumption on Body Composition, Lipid Regulation and Insulin Sensitivity
Researcher Dr. Kimber Stanhope of UC Davis discusses the scientific research that exists on sugar consumption and it’s effect on health and body composition.
SNR #154: Jeff Rothschild, RD – Intermittent Fasting, Time-Restricted Feeding & Circadian Biology
Share this episode on Facebook Episode 154: Jeff Rothschild discusses the science and application of fasting protocols, meal timing, time-restricted feeding and their effects on circadian rhythms and health. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Jeff Rothschild, MSc., RD Jeff Rothschild is a Registered Dietitian (RD) with a Master’s degree in Nutritional Science. He works with a variety of clients including elite ATP and NCAA tennis players, endurance athletes, boxers, swimmers, and a number of touring musicians at TriFit in Santa Monica, CA. …
#153: Dan Garner – Hydration Status, Electrolytes & Athlete Lab Analysis
Dan Garner is the owner and founder of Team Garner and is the head strength coach and nutrition specialist for hockeytraining.com. Specializing and delivering consistent world class results in physique transformation and athletic performance, Dan has worked with many athletes from the youth leagues right up to the NHL, NFL, MLB and UFC. He is an international lecturer on sports nutrition and has been featured in several major media outlets. In addition to his coaching services, he has created many online products available for purchase and is a bestselling author on Amazon, as well as being a contributor to Alan Aragon’s …
SNR #152: Lyle McDonald – Glycaemic Load, Trigger Foods & Physiology vs. Practical Implementation
Share this episode on Facebook Episode 152: Lyle McDonald is back on the show to discuss glycaemic load, trigger foods, behavioural eating, hyperpalatability and the difference between giving practical recommendations and what is correct from a physiological perspective. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Lyle McDonald Lyle McDonald is the author of the Ketogenic Diet, the Rapid Fat Loss Handbook and the Guide to Flexible Dieting. He has been interested in all aspects of human performance physiology since becoming involved in competitive …
SNR #151: Planning the 4 Phases of Combat Sport Nutrition
Episode 151: How to periodize nutrition for a combat sport athlete through understanding the 4 phases of nutrition they transition through. Click Here to Get Podcast Transcripts Sigma Weight Cutting System Support the podcast on Patreon Click Here to Get Podcast Transcripts
SNR #150: Are You Really a “Hard-Gainer”? – 5 Reasons For Not Gaining Weight
Episode 150: Sigma coach Gar Benn lays out 5 reasons that really explain the notion of “hard-gainers” giving rise to some people feeling they can’t gain weight/muscle. Click Here to Get Podcast Transcripts Sigma Nutrition & Performance Coaching Program Support the podcast on Patreon Click Here to Get Podcast Transcripts Enjoy this episode? Support the podcast on Patreon
SNR 149: Mike Israetel, PhD – Evidence-Based Healthy Eating Principles
Share this episode on Facebook Episode 149: Mike Israetel, PhD discusses the hierarchy of nutritional factors that have an affect on health, how this differs from just body composition goals and how to avoid getting married to any one diet method. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Guest Bio Mike Israetel, PhD Mike Israetel is currently a professor of Exercise Science at Temple University in Philadelphia, as well consulting nutritional and training for elite strength and combat athletes around the world. Mike is the head science consultant for Renaissance Periodization, where …
SNR #148: Roundtable with the Sigma Team! – Hosted by HPA
Episode 148: This was a round-table discussion with the Sigma Nutrition & Performance team, hosted and produced by Human Performance Advancement. Click Here to Get Podcast Transcripts Human Performance Advancement Sigma Nutrition & Performance Coaching Service Sigma Weight Cutting System Ruiz et al. 2008 – Study on strength and risk of death SNR #87: Dr. Brendan Egan – Anabolic Resistance, Sarcopenia & The Importance of Muscle Watch this discussion on YouTube Support the podcast on Patreon Click Here to Get Podcast Transcripts Enjoy this episode? Support the podcast on Patreon
SNR 147: Jeff Rothschild, RD – Carbohydrate Periodization for Endurance Athletes and How the Menstrual Cycle Impacts Training
Episode 147: Sports dietitian Jeff Rothschild discusses how he implements the latest glycogen/carbohydrate availability research into pracitce with his endurance athletes, issues surround supplements on race day and how the menstrual cycle can affect programming and training performance. Click Here to Get Podcast Transcripts Jeff Rothschild, RD, MS How to translate the latest “train low” and “recover low” strategies into practice with athletes Supplementation for endurance athletes How to schedule your supplements/nutrition on race day How the menstrual cycle affects training and nutrition considerations Eat Sleep Fit Jeff’s Instagram Support the podcast on Patreon Click Here to Get Podcast Transcripts …
SNR #146: Is Sugar Addiction a Real Thing? (A Scientific View)
Episode 146: Answering a listener question: “I have a sugar addiction. Every time I quit, I get sucked right back in a few months later and gain 10 lbs. What can you say to help me, besides “stop eating sugar?” Click Here to Get Podcast Transcripts Westwater, Fletcher & Ziauddeen, Eur J Nutr (2016) Avena et al., Neurosci Biobehav Rev. 2008; 32(1): 20–39. Hebebrand et al., Neuroscience & Biobehavioral Reviews, Volume 47, November 2014, Pages 295–306 SNR #76: Dr. Nicole Avena – The Neuroscience of Sugar Addiction & Hedonic Eating SNR #68: Stephan Guyenet – Overeating, Fat Mass Regulation & Energy Homeostasis Support the podcast …
SNR #145: Ian Dunican, PhD – Sleep, Training Timing & Performance in Elite Athletes
Episode 145: Sleep & performance researcher Ian Dunican of the Australian Institute of Sport, discusses some of his work examining the effects of sleep, circadian disruption, training timing and travel schedules on the performance and recovery of elite level athletes. Click Here to Get Podcast Transcripts Ian Dunican, PhD What does the evidence base tell us about poor sleep and the impact for athletes? Athlete sleep patterns Work examining the effects of travel schedules on sleep and performance Fatigue Avoidance Scheduling Tool Training timing & schedules effect on performance and sleep Amateur athletes sleep and circadian rhythm disruption due to …
SNR #144: Is Inflammation a Problem & Should I Use an Anti-Inflammatory Diet?
Episode 144: Answering a listener question: “In a few episodes you’ve mentioned inflammation and how to deal with it. But how do you know if you have a problem with inflammation to begin with?” Click Here to Get Podcast Transcripts
SNR #143: Keith Baar, PhD – Tendon Stiffness, Collagen Production & Gelatin for Performance & Injury
Episode 143: Muscle physiology researcher Dr. Keith Baar from the University of California at Davis is on the show to discuss his teams work looking at nutrional and training strategies that can increase tendon stiffness, hence playing a role in injury prevention and the recovery process from tendon/ligament ruptures and bone/cartilage damage. Guest Bio Keith Baar, PhD Dr. Keith Baar is the head of the Functional Molecular Biology Laboratory (FMBL) in the Department of Neurobiology, Physiology, and behavior. His research is focused on understanding how training and feeding result in improved muscle, tendon and ligament function. In his capacity as a researcher, he …
SNR #142: Gar Benn – Nutrition Troubleshooting, Diet Evaluations & Effective Programming
Episode 142: Sigma Nutrition coach Gar Benn discusses how to effectively troubleshoot your dietary approach, evaluating how to improve a diet and effively programming nutrition and training to get optimal results. Guest Bio Gar Benn Gar is an evidence-based strength coach and nutritionist. He is the owner of City Gym, a strength training facility and powerlifting club based in Limerick, Ireland. Gar is also a coach for Sigma Nutrition, where he has been doing some amazing work with our online coaching clients. Gar has worked with a very diverse population from weight gain/weight loss clients to performance clients. Gar has also …
#141: Performance Nutrition for Fighters – Common Mistakes
Helping competitive athletes make weight in an effective and scientific manner is my principle area of practice with my own coaching clients. Currently, my personal roster of clients is about 90% made up of such athletes, so pro MMA fighters, boxers and then also powerlifters and weightlifters. And for today’s episode I wanted to get into some of considerations for performance nutrition and weight cutting with fighters specifically. Both in terms of nutrition to support training and to allow them to make weight and refuel appropriately. So what I’m going to get into is really in relation to competitive fighters, …
#140: Layne Norton, PhD – Psychology of Overcoming Adversity and Body Composition Considerations for Powerlifting
Episode 140: Layne Norton, PhD is on the show to discuss his current journey back from injury, the psychology of elite athletes and the debate how much of a role body composition plays directly on strength and powerlifting performance. Guest Bio Layne Norton, PhD Academically he completed his PhD in nutritional sciences under Professor Donald Layman at the University of Illnois, who you regular listeners will remember being on the podcast back in episode 123. As a competitor Layne was a pro bodybuilder who has more recently achieved large success in powerlifting, winning USAPL nationals in 2015 before going onto win …
SNR #139: Implementing Refeeds, Diet Breaks & Free Days
Episode 139: Answering a listener question: “How do you use ‘days-off’ or ‘Diet-Breaks’ with clients?” Click Here to Get Podcast Transcripts Team 3DMJ Support the podcast on Patreon Click Here to Get Podcast Transcripts Enjoy this episode? Support the podcast on Patreon
SNR #138: Dana Lis, RD – Exercise-induced GI Distress and the Impact of Gluten & FODMAPs on Athletic Performance
Episode 138: Sports dietitian and PhD candidate Dana Lis discusses some new research examining the potential for acute low-FODMAP diets to help alleviate GI symptoms in athletes Click Here to Get Podcast Transcripts Find out more about the SBS Academy from Shredded By Science Luis Villasenor Randomized control trial conducted by Dana and her colleagues looking at gluten-free diets being utilized by endurance athletes Report that found 41% of athletes report adhering to a gluten-free diet (GFD), which is four-fold higher than the population-based clinical requirements Why are so many athletes experimenting with GF diets Exercise-induced GI distress: prevalence, causes & typical strategies …
SNR #137: Luis Villasenor – How to (Successfully) Implement a Ketogenic Diet for Body Composition & Strength
Share this episode on Facebook Episode 137: Ketogains founder Luis Villasenor explains how to set-up a ketogenic diet correctly, discusses common mistakes and smashes misconceptions about all sorts of concepts related to ketogenic diets. Click Here to Get Podcast Transcripts Luis Villasenor Luis is the found of Ketogains, an online community that works to help people achieve their body composition and performance goals through a well-formulated ketogenic diet. They have a respected reputation due to their evidence-based thinking and non-dogmatic approach to nutrition. Luis has been personally using a ketogenic diet for ~ 15 years, whilst building substantial muscle mass, getting …
SNR #136: Do You Need To Rotate Your Protein Sources?
Episode 136: Answering a listener question: “If someone was to only use set sources of protein i.e. chicken and whey. Would they still see the same benefits as to someone who has a more varied approach? In terms of hypertrophy and when on a fat loss phase. With their protein intake calculated as it should be for both. Also would they see negative effects in terms of food intolerance?” Click Here to Get Podcast Transcripts Support the podcast on Patreon Click Here to Get Podcast Transcripts Enjoy this episode? Support the podcast on Patreon
SNR #135: Nicola Rinaldi, PhD – Hypothalamic Amenorrhea
Episode 135: Nicola Rinaldi, PhD discusses the causes, treatment interventions and science of hypothalamic amenorrhea. Hypothalamic amenorrhea is a condition in which menstruation stops for several months (or more) due to a problem involving the hypothalamus. The hypothalamus is in the center of the brain and controls reproduction. Guest Bio Nicola Rinaldi, PhD Nicola has a PhD in computational biology Image courtesy of Michelle Baileyfrom MIT. After graduating she worked for a biotechnology company while pursuing her dreams of a family, which were thwarted by a diagnosis of hypothalamic amenorrhea (no period). Eighteen months of trying to conceive followed. She …
SNR #134: Are BCAA’s Worthless?
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
SNR #133: Emma McCrudden – Vegan & Vegetarian Athlete Nutritional Programming
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 …
SNR #132: Tony Gentilcore – How to Be an Effective, Successful Coach
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 …
SNR #131: Dan Pardi, PhD – The Human Operating System & Developing a Philosophy for Health
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, …
#130: Menno Henselmans – Menno’s Contest Prep, Ab-Libitum Dieting & Making Fat Loss Manageable
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 …
SNR #129: Chris Masterjohn, PhD – Glycation, Oxidative Stress & The Protective Effects of Glucose and Insulin
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 …
SNR #128: Martin MacDonald – Carbohydrate Tolerance, Rapid Fat Loss & Protein Timing
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 …
SNR #127: Sarah Doyle – Behaviour Change, Body Image Psychology & Investing in the Process
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 …
SNR #126: Melissa Davis, PhD – Principles of Nutrition & Training Periodization for Women & Weight-Class Athletes
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 …
SNR #125: Cassandra Forsythe PhD, RD – Amenorrhea, Cellulite & Low FODMAP Diets for IBS
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 …
#124: Brent Ruby, PhD – The Human Ceiling of Energy Expenditure
Brent Ruby PhD, discusses his lab’s fascinating work on the upper limits of energy expenditure, markers of over-training vs. real-world performance, and the role of environment & temperature on performance and recovery. Guest Bio Brent Ruby, PhD Brent is the director of the University of Montana Center for Work Physiology and Exercise Metabolism (WPEM). The center aims to mesh the research world with the operational field environment by combining study models that integrate the control of the laboratory with the hostilities of the field. WPEM’s high tech $1.5 million facility opened it’s doors in 2008 and is a 3,550 sqft. facility which includes …
#123: Donald Layman, PhD – Leucine Kinetics, mTOR Activation & the Anabolic Response to Protein
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 …
SNR #122: Brett Gibbs – Powerlifting Meet Preparation, Making Weight & Insights into a World Champion Mindset
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 …
SNR #121: Graeme Close, PhD – Nutritional Strategies for Jockeys to Make Weight, Perform Better & Improve Health
Graeme Close PhD discusses nutrition strategies that he has researched and employed with professional jockeys in order to allow them to make weight more safely, perform better and improve their overall health. Guest Bio Prof. Graeme Close Originally a Professional rugby league player, Graeme is now a Reader in Applied Physiology & Sport Nutrition at Liverpool John Moores University where he combines his academic research with nutrition and physiology consultancy to some of the worlds leading sporting organisations. Graeme is currently the head performance nutritionist to England Rugby. He is the lead nutritionist to Team GB Ski and Snowboard and works with …
SNR #120: Kevin Folta, PhD – An Evidence-Based View of Genetically Modified Foods
Episode 120: Kevin Folta PhD, is a horticulture professor at the University of Florida. Dr. Folta is passionate about spreading the word of good science, especially on misunderstood topics like genetic modification. Kevin Folta, PhD. Kevin Folta is a professor and chairman of the horticultural sciences department at the University of Florida. Dr. Folta received his Ph.D. from the University of Illinois at Chicago in molecular biology in 1998. Within his lab he researches photomorphogenesis in plants and compounds responsible for flavor in strawberries. Folta’s laboratory has two primary research areas: controlling plant traits using light, and using genomics to identify molecular markers for key …
SNR #119 – Krista Casazza, PhD – Obesity Myths, Epigenetics of Obesity & Role of Muscle in Weight Loss
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 …
#118 – Caoileann Murphy, PhD – Protein Distribution, Per Meal Dosing & Muscle Protein Balance
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 …
SNR #117: Prof. Julia Rucklidge – Role of Micronutrients in Mental Health & Psychiatric Disorders
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 …
SNR #116: Prof. Kevin Tipton – Nutritional Support for Injuries, Protein Metabolism & Optimal Protein Distribution
Episode 116: Professor Kevin Tipton from the University of Stirling discusses nutritional interventions for injured athletes, protein intakes, and the importance of protein timing and distribution for maximal anabolic response. Professor Kevin Tipton Kevin Tipton is a Professor of Sport, Health and Exercise Science at the University of Stirling. His postdoctoral work was under the supervision of Professor Robert Wolfe at UTMB. Kevin’s research focuses on exercise, nutrition and muscle metabolism in humans with emphasis on protein nutrition and metabolism in athletes, vulnerable populations, e.g. obese, elderly, and healthy volunteers. He has published over 50 papers in peer-reviewed journals and book …
SNR #115: Dr. Quinn Henoch – Physical Therapy for Athletes, Movement Screening & Addressing “Butt Wink”
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 …
SNR #114: Ryan Doris – Adapting to Succeed, Self-Responsibility for Failure & What Being Elite Means
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, …
SNR #113: One Thing To Improve Your Life
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 – …
SNR #112: The Best Way To Be Wrong
We 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 to never be wrong gets us stuck in place? Motionless. Actionless. That is a real possibility. Because here’s the thing; anything …
SNR #111: Grace Liu, PhD – Probiotics, Fiber & Creating a Healthy Gut
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 …
SNR #110: Nanci Guest, RD – Nutrigenomics in Health & Athletic Performance
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 …
SNR #109: Ben Esgro, RD – Physiology, Abuse of Science & Silver Bullet Theory
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 …
SNR #108: Your Mentality Towards Nutrition – Lessons From Eric Helms
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
SNR #107: Brad Dieter, PhD – Science Driven Nutrition & Putting Research in Context
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 …
SNR #106: Rick Miller, RD – The Role of Beta-Casein Proteins in Digestion & Health
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 …
SNR #105: Prof. John Cryan – How Gut Bacteria Affect the Brain & Behaviour
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 …
#104: The Evidence-based Approach to Muscle Growth – Brad Schoenfeld, PhD
Brad Schoenfeld, PhD Brad is an assistant professor in the exercise science department at Lehman College in the Bronx, NY, and acts as director of their human performance laboratory. Brad earned his masters degree in kinesiology/exercise science from the University of Texas and his PhD at Rocky Mountain University where his dissertation focused on elucidating the mechanisms of muscle hypertrophy and their application to resistance training. He has published over 70 peer-reviewed research articles on exercise and sports nutrition, many in high impact factor journals, as well as several textbook chapters. He acts as the Assistant Editor-in-Chief for the NSCA’s Strength and …
#103: Alberto Nunez – Dieting Considerations For Bodybuilding
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 …
#102: 10 Impactful Lessons From This Past Year
To kick off the new year, I reflect on some of the most important resources and lessons I have learned over the past year, including snippets of wisdom from books I’ve read, podcasts I’ve listened to, interviews I’ve watched and concepts I’ve reflected on. Zen And The Art Of Motorcycle Maintenance: An Inquiry into Values The Art of Asking – Amanda Palmer Total Recall by Arnold Schwarzenegger (2012) The Obstacle is the Way: Ryan Holiday Intuition Pumps and Other Tools for Thinking – Daniel Dennett Take the Stairs: 7 Steps to Achieving True Success Better Than Before – Gretchen Rubin
SNR #101: Andy Morgan – Being a Better Coach and Prioritization via the Muscle & Strength Pyramids
Share this episode on Facebook Episode 101: Andy Morgan is on the show to talk about how to become a better coach and some of the principles behind the Muscle & Strength pyramids created by Eric Helms. 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 Andy Morgan Andy Morgan is the man behind the hugely successful RippedBody.jp website. Andy is a coach who has been based in Osaka, Japan for the past ten years. And works to bring some of the best nutrition …
SNR #100: Ciaran O’ Regan – Working With Athletes, Operating by Principles & The Learning Process
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 …
SNR #99: Dr. Spencer Nadolsky – Medications & Weight Gain
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 …
SNR #98: Lee Hamilton, PhD – Effect of Omega 3 on Muscle Mass & Metabolic Function
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 …
SNR #97: Dr. Michael Ruscio – Issues in Applying Microbiome Research Into Practice
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: …
SNR #96: Andrew Chappell, PhD – Influence of Diet on the Gut Microbiota
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 …
#95: Dr. James Levine – Physiological & Psychological Effects of Chronic Sitting & Low NEAT
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, …
SNR #94: Phil Learney – Nutrition Periodization, Rigid vs. Flexible Dieting & Why Modification Beats Change
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 …
SNR #93: John Berardi, PhD – Dieting Trade-offs, Applying Science to Practice & the Future of Nutrition
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 …
SNR #92: Eric Ravussin, PhD – Calorie Restriction, Longevity & Hormesis
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 …
SNR #91: Effect of Sleep on Appetite Regulation, Food Choices & Glucose Metabolism
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 …
SNR #90: Christopher Kelly – Blood Chemistry, Tracking Health Markers & Organic Acids Testing
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 …
SNR #89: Dr. Michael Schwartz – Role of the Brain in Obesity, Insulin Resistance and Type 2 Diabetes Pathogenesis
Episode 89: Dr. Mike Schwartz is on the show to discuss the fascinating research being done at his lab at the University of Washington on the role of the brain in the pathogenesis of obesity, insulin resistance and type 2 diabetes. Guest Bio Dr. Mike Schwartz Dr. Schwartz is the director of the Diabetes and Obesity Center of Excellence at the University of Washington. Dr. Schwartz’s research focuses on hypothalamic and neuroendocrine control of energy balance and glucose metabolism and on CNS mechanisms involved in obesity, insulin resistance and diabetes. A major focus of Dr. Schwartz’s research program is to investigate the hypothesis …
SNR #88: Kevin Hall, PhD – The Physiology of Fat Loss, Weight Regain & Carb or Fat Restriction?
Episode 88: Dr. Kevin Hall of the NIH is on to discuss the recent carb restriction vs. fat restriction study, issues surrounding weigh regain, homeostatic regulation of weight and the physiology of fat loss. Guest Bio Kevin Hall, PhD Dr. Hall’s laboratory investigates how metabolism and body composition adapt in response to a variety of interventions. They perform experiments in both humans and rodents to better understand the complex mechanisms regulating macronutrient metabolism, body composition, and energy expenditure. A unique aspect of the laboratory involves the development of mathematical models to quantitatively describe, explain, integrate, and predict our experimental results. …
SNR #87: Dr. Brendan Egan – Anabolic Resistance, Sarcopenia & The Importance of Muscle
Episode 87: Dr. Brendan Egan, PhD. from University College Dublin is on the show to discuss the concepts of net muscle protein balance, sarcopenia, anabolic resistance, interventions to overcome this and supplements like phosphatidic acid, HMB, creatine, leucine-enrichment. Brendan Egan, PhD. He was awarded his PhD in 2008, before moving on to the prestigious Karolinska Institute, Stockholm, Sweden. There, he completed his post-doctoral training in Prof. Juleen Zierath’s Integrative Physiology group at the Department of Molecular Medicine and Surgery. Here his research, using animal and in vitro cell systems, focussed on the transcriptional regulation of skeletal muscle insulin resistance in Type …
SNR #86: Mike T. Nelson, PhD – Metabolic Flexibility, Fasting vs. Ketosis & Low Glycogen Training
Episode 86: Mike T. Nelson, PhD. discusses metabolic flexibility, shifting between fuel sources, lactate, ketones, fasting and “train low, compete high”. Mike T. Nelson, PhD. Metabolic flexibility Lactate as a fuel Keto-adapation – Could fasting be a better alternative for athletes? Low glycogen training – “train low, compete high” Future of research Mike’s Website Mike’s Twitter Leave a review for the show on iTunes Leave a review on Stitcher (android users) You might enjoy these: SNR #12: Dr. Mike T. Nelson ~ Metabolic Flexibility & Performance-Based Fat Loss SNR #57: Martin MacDonald – Fat Burning vs. Fat Loss, Fasted Cardio & …
SNR #83: Shawn Wells – Supplement Quality: Fish Oil, Whey Protein, Probiotics & Prebiotics
Episode 83: Shawn Wells discusses the good and bad of the supplement industry, red flags when it comes to selecting supplements, markers of good products and the importance of gut health. Shawn Wells Mr. Wells has held the role of Chief Clinical Dietitian with over a decade in acute and skilled nursing care, grounding his ethics and practice of patient focused care. Fulfilling the position of CEO of Zone Halo Research, a consulting group for supplement formulations, he gained significant notoriety in the industry. As an accomplished author, formulator and clinician, in 2011, Shawn took his experience and passion to become …
#81: Joseph Agu – Protein Synthesis, Amino Acids & Pre-bed Casein
Nutritionist and doctoral researcher Joseph Agu is on the show to discuss pre-bed casein, protein quality, absorption rates of different whey supplements and the usefulness of branched-chain amino acids. Guest Bio Joseph is a Performance Nutritionist, formerly at the English Institute of Sport (EIS) working with British Athletics, and now solely at his own consultancy. He completed a BSc. in Sport and Exercise Science as well as a MSc. in Sports Nutrition. And is now currently undertaking a PhD at Bangor University where he’s looking at nutritional interventions for strength and power athletes. In this episode we discuss: Nitrogen balance, muscle protein synthesis (MPS) and muscle …
SNR #80: Dr. Susan Kleiner, PhD – Performance Nutrition for Women in High Intensity Sport
Episode 80: Susan Kleiner, PhD., is on the show to discuss how female trainees should optimally fuel themselves, problems with low-carbohydrate diets and how many athletes undereat. Susan Kleiner, PhD. Dr. Kleiner has consulted with professional teams and team members, including the Seattle Seahawks, Mariners, Storm, Thunderbirds and Supersonics, the Cleveland Browns and Cavaliers, the Miami Heat, Olympians and elite athletes in countless sports. Dr. Kleiner is the co-founder and co-CEO of Vynna, LLC, high performance by women for women, and the owner of High Performance Nutrition, LLC, a consulting firm in Mercer Island, Washington, as well as the author …
SNR #79: Eric Helms – Nutrition For Powerlifters
Episode 79: 3DMJ coach Eric Helms returns to the show to discuss important nutrition considerations for powerlifting. Guest Bio Eric Helms A competitive bodybuilder and powerlifter with a couple of masters degrees as well as currently doing doctoral research for a strength & conditioning based PhD. Eric’s a coach for raw powerlifters, natural bodybuilders, and serious weight lifters of all walks of life. Eric has a comprehensive array of certifications in the fields of personal training, performance enhancement, sports nutrition and strength and conditioning. He has a Bachelor’s in Sports Management: Fitness and Wellness, and a Master’s in Exercise Science …
#78: Greg Nuckols – “Bulking”, Recovery & How Stress Affects Your Gains
Greg Nuckols is on the show to discussing eating to gain weight and strength, recovery strategies, the importance of sleep and how stress affects your gains. Greg Nuckols has over a decade of experience under the bar, and a BS in Exercise and Sports Science. He’s held 3 all-time world records in powerlifting in the 220 and 242 classes, and is currently pursuing his MS in Exercise and Nutrition Science. He’s trained hundreds of athlete and regular folks, both online and in-person. He’s written for many of the major magazines and websites in the fitness industry, including Men’s Health, Men’s …
SNR #77: James Krieger – The Data Behind NEAT, Gluten & Reporting of Dietary Intake
Episode 77: James Krieger discusses issues around weight regulation, non-exercise activity thermogenesis, self-reporting of food intake, calorie counting, gluten and the glycaemic index. James Krieger He has published weight loss and nutrition-related research in prestigious scientific journals, including the American Journal of Clinical Nutrition and the Journal of Applied Physiology. Non-exercise activity thermogenesis Self-reporting of food intake Calorie tracking as an awareness tool Weight management, weight loss and weight re-gain Fundamental factors vs. little details of nutrition How big of a deal is gluten? Is the glycaemic index a good tool to work out the “healthfulness” of a diet? Weightology …
#76: Nicole Avena, PhD – Hedonic Eating, Food Reward & Claims About “Sugar Addiction”
Neuroscientist Nicole Avena, PhD is on the show to discuss hedonic eating vs. caloric need, food addiction and sugar addiction. Guest Bio Nicole Avena, PhD Dr. Nicole Avena is a research neuroscientist, author and expert in the fields of nutrition, diet and addiction. She received a Ph.D. in Neuroscience and Psychology from Princeton University, followed by a postdoctoral fellowship in molecular biology at The Rockefeller University in New York City. She has published over 70 scholarly journal articles, as well as several book chapters and books, on topics related to food, addiction, obesity and eating disorders. Her research achievements have …
SNR #75: Armi Legge – The Reality of Dieting, Building Habits & Staying in Shape Whilst Travelling
Episode 75: Armi Legge of Evidence Mag is on the show to discuss why fat loss comes more difficult to some people, how to stay in shape whilst travelling, how to build habits and the place of fitness in your overall life. Armi Legge Why some people seem to be able to make progress easily whilst it’s a massive struggle for others How to keep your diet and training whilst taking both short breaks and longer periods of travel Why habit formation is the number one most important consideration for long-term progress Why behavioural psychology is the future of fitness …