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 …
SNR #78: Greg Nuckols – “Bulking”, Recovery & How Stress Affects Your Gains
Episode 78: Powerlifter Greg Nuckols of Strengtheory is on the show to discussing eating to gain weight and strength, recovery strategies, the importance of sleep and how stress affects your gains. Greg Nuckols Furthermore, he’s had the opportunity to work with and learn from numerous record holders, champion athletes, and collegiate and professional strength and conditioning coaches through his job as Chief Content Director for Juggernaut Training Systems. His passions are making complex information easily understandable for athletes, coaches, and fitness enthusiasts, helping people reach their strength and fitness goals, and drinking great beer. Greg’s background in lifting The problem …
SNR #77: James Krieger – The Data Behind NEAT, Gluten & Reporting of Dietary Intake
Episode 77: James Krieger discusses issues around weight regulation, non-exercise activity thermogenesis, self-reporting of food intake, calorie counting, gluten and the glycaemic index. James Krieger He has published weight loss and nutrition-related research in prestigious scientific journals, including the American Journal of Clinical Nutrition and the Journal of Applied Physiology. Non-exercise activity thermogenesis Self-reporting of food intake Calorie tracking as an awareness tool Weight management, weight loss and weight re-gain Fundamental factors vs. little details of nutrition How big of a deal is gluten? Is the glycaemic index a good tool to work out the “healthfulness” of a diet? Weightology …
#76: Nicole Avena, PhD – Hedonic Eating, Food Reward & Claims About “Sugar Addiction”
Neuroscientist Nicole Avena, PhD is on the show to discuss hedonic eating vs. caloric need, food addiction and sugar addiction. Guest Bio Nicole Avena, PhD Dr. Nicole Avena is a research neuroscientist, author and expert in the fields of nutrition, diet and addiction. She received a Ph.D. in Neuroscience and Psychology from Princeton University, followed by a postdoctoral fellowship in molecular biology at The Rockefeller University in New York City. She has published over 70 scholarly journal articles, as well as several book chapters and books, on topics related to food, addiction, obesity and eating disorders. Her research achievements have …
SNR #75: Armi Legge – The Reality of Dieting, Building Habits & Staying in Shape Whilst Travelling
Episode 75: Armi Legge of Evidence Mag is on the show to discuss why fat loss comes more difficult to some people, how to stay in shape whilst travelling, how to build habits and the place of fitness in your overall life. Armi Legge Why some people seem to be able to make progress easily whilst it’s a massive struggle for others How to keep your diet and training whilst taking both short breaks and longer periods of travel Why habit formation is the number one most important consideration for long-term progress Why behavioural psychology is the future of fitness …
SNR #74: Evelyn Kocur – Carbohydrates, Insulin & Adiposity
Episode 74: Evelyn Kocur talks carbohydrates, insulin and adiposity. Guest Bio Evelyn Kocur Evelyn blogs over at the Carb Sane Asylum blog and has been a very vocal skeptic of some leaders of the low-carbohydrate community. Following initial success on an Atkins approach, she went looking into the scientific research and found that not everything is as perfect with low-carb dieting as some promote. In this episode we discuss: Carbohydrate-insulin-adiposity hypothesis Carb intakes when insulin resistance is present False dichotomy of LCHF vs. high-carb When low-carbohydrate diets are viable The different forms of moderation in dieting Links & Resources: Evelyn …
SNR #73: Borge Fagerli – Circadian Rhythms & Nutrient Timing
Episode 73: Borge Fagerli discusses how meal and nutrient timing can be an important factor in health when considering the effect on circadian rhythms. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Borge Fagerli Borge is a Norwegian strength coach who looks deep at lifestyle factors and underlying health. He advocates a nutritional approach he terms the BioRhythm Diet, which looks at the connection between diet and circadian rhythms. In this episode we discuss: Circadian rhythms The role of diet in affecting circadian rhythms …
SNR #72: Mike Sweeney, RD – Fat Loss Myths, Gut Health, Carbs & Contest Prep
Episode 72: Registered dietitian Mike Sweeney is on the show to discuss myths around fat loss, contest prep for physique athletes and digestive health. Mike Sweeney, RD Fat loss myths Late night eating Effect of dairy consumption on: fat loss, getting contest ready, diabetes and CVD risk Food restrictions Insulin resistance, carbohydrate intakes & Tim Noakes Digestive health: the gut microbiome and effect of gut health on fat loss efforts The good and bad of IIFYM Contest prep: Myths, old school methods and peak week protocols Mike’s Website Insulin Resistance – Bill Lagakos (Calories Proper) High-fat dairy products linked to …
SNR #70: Dr. Doug Kalman – Performance Nutrition For MMA & Combat Sports
Episode 70: Douglas Kalman, PhD is the performance nutritionist for the Blackzilians team based in Florida. He is also an academic and co-founder of the International Society of Sports Nutrition. Douglas Kalman, PhD. Dr. Kalman has been involved in over 100 clinical trials and projects within the pharmaceutical, medical and nutrition fields. He has published over 50 abstracts and more than 25 peer-reviewed manuscripts. He is also a Co-Editor of one journal (JISSN) and on the Editorial Board of three Scientific Journals. Dr. Kalman received his Doctorate in exercise and nutritional …
SNR #68: Stephan Guyenet, PhD – Overeating, Fat Mass Regulation & Energy Homeostasis
Episode 68: Stephan Guyenet, PhD discusses fat mass regulation via energy homeostasis systems, why we overeat and the difference between homeostatic and non-homeostatic eating. Guest Bio Stephan Guyenet, PhD. Dr. Guyenet is an obesity researcher, neurobiologist, and author. In addition to his research, he enjoys synthesizing and communicating science for a general audience over at his blog Whole Health Source. Stephan has a BS. in biochemistry (University of Virginia) and a PhD in neurobiology (University of Washington). In this episode we discuss: Homeostatic and non-homeostatic eating What drives overeating? Energy homeostatsis system Defence of body fatness by the hypothalamus The importance …
SNR #67: Food Quality, IIFYM and Strawmen: Do Food Choices Even Matter?
This podcast is available in text format with all relevant links attached here: https://sigmanutrition.com/food-quality-iifym-and-strawmen-do-food-choices-even-matter/
SNR #66: Dr. Yoni Freedhoff – Successful Weight Management, Childhood Nutrition & Why Diets Fail
Episode 66: Dr. Yoni Freedhoff talks about why most diets fail, what is important for successful weight management, a healthy approach to eating, advice for parents on feeding their children and the role of the food industry. Dr. Yoni Freedhoff Why most diets commonly fail The Food Industry: Friend, Foe or Neither? Why effort alone is not enough Behaviour-focused goals vs. bodyweight outcomes Fostering a positive relationship with food The diet that will be successful is one that you can enjoy! Childhood nutrition: Marketing messages, role of parents and important steps to take Weighty Matters Blog Yoni Freedhoff on Twitter …
Lyle McDonald – Fat Loss Adaptations, Water Retention & Leptin
Lyle McDonald is on the show to discuss the metabolic adaptations that take place when dieting, the connection between cortisol and water retention and the role of leptin in dieting and weight regain. Guest Bio Lyle McDonald Lyle McDonald is the author of the Ketogenic Diet, the Rapid Fat Loss Handbook and the Guide to Flexible Dieting. He has been interested in all aspects of human performance physiology since becoming involved in competitive sports as a teenager. Pursuing a degree in Physiological Sciences from UCLA, he has spent almost 20 years of his life studying human physiology and the science, art …
SNR #64: Are Low-Carb Diets More Effective For Fat Loss?
Episode 64: A short episode looking at the evidence-base behind the idea low-carb diets are more effective for fat loss. Allen & Last – Low-Carbohydrate Diets Bravata et al. – Efficacy and safety of low-carbohydrate diets: a systematic review Johnston et al. – Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis Naude et al. – Low Carbohydrate versus Isoenergetic Balanced Diets for Reducing Weight and Cardiovascular Risk: A Systematic Review and Meta-Analysis Brehm et al. – A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors …
Kirk Parsley, MD – Sleep, Performance & Testosterone
Dr. Kirk Parsley Dr. Kirk Parsley served as the Undersea Medical Officer at Naval Special Warfare Group One (NSWG-1) from June 2009-Jan 2013. While there he developed and supervised the group’s first sports medicine rehabilitation center. He is a former SEAL (BUD/s class 164), and a graduate of the military’s medical school in Bethesda, Uniformed Services University of Health Sciences (USUHS) in 2004. His internship was in Obstetrics and Gynecology, at Balboa Naval Hospital in 2005. He then completed a Navy residency in Hyperbarics and Diving Medicine in 2006. Doctor Parsley served as Naval Special Warfare’s expert on Sleep Medicine, …
Martin MacDonald – Fat Burning vs. Fat Loss, Fasted Cardio & Low-Glycogen Training
Martin MacDonald is the founder of Mac-Nutrition, a nutrition eduation company. In this episode we discuss: Links:
Nia Shanks – Body Image, Nutrition & Training for Women
Guest Bio Nia Shanks is a coach, health and fitness writer, and leader of the Lift Like a Girl revolution. She is busting the myth that women can’t develop strong bodies in a healthy way and she wants them to embrace who they are and become even stronger, more awesome versions of themselves. Nia also hosts the weekly Lift Like a Girl Podcast. Nia’s philosophy revolves around sane and simple principles when it comes to nutrition and strength training and her main goal is to help YOU achieve your health, fitness, and physique goals the sane and simple way so …
Prof. Barbara Rolls – Volumetrics, Satiety & Weight Loss
World-renowned researcher Dr. Barbara Rolls discusses the concept of volumetics and how satiety and calorie density are important for weight loss and weight maintenance.Guest Bio Barbara J. Rolls is the Guthrie Chair & Professor at the Nutritional Sciences department at The Pennsylvania State University. Dr. Rolls also holds positions at Penn State as Professor in the Department of Biobehavioral Health, the Intercollege Graduate Program in Physiology, and the Integrative Biosciences Graduate Program. She is a faculty member of Penn State Hershey College of Medicine’s Neural and Behavioral Sciences Program and the MD/PhD Program. Dr. Rolls is Past-President of both the Society …
Alex Viada – Nutrition & Hydration For Concurrent Training
Alex Viada of Complete Human Performance discusses energy systems, benefits of concurrent training, how to program it correctly, and nutritional/hydration considerations for endurance athletes. Alex Viada, NSCA Certified Strength and Conditioning Specialist and USA Triathlon Coach, is the founder and co-owner of Complete Human Performance. He has over ten years of personal training and coaching experience with athletes of all ages and levels, including eight years of working with athletes with a disability. A graduate of Duke University, currently enrolled in a Masters of Physiology program at NC State University, Alex spends his free time training for and competing in …
Fibre: Types, Sources & Effects
We look at soluble vs. insoluble fiber, fermentable vs. non-fermentable fiber, resistant starch, oligosaccharides, effect on gut health, and the role of prebiotics.
Menno Henselmans – Refeeds, Body Recomposition & Non-Linear Diets
Menno Henselmans of Bayesian Bodybuilding talks refeeds, cyclic low-carb diets, ketogenic diets, carb cycling, circadian rhythms and body recomposition. Guest Bio Menno Henselmans Online physique coach, fitness model and scientific author. Menno Henselmans is a former business consultant who specialized in advanced statistical data analysis, but traded that for what he’s truly passionate about: helping serious trainees attain their ideal physique. His background in science and statistics helped him to develop his Bayesian Bodybuilding method. In this episode we discuss:
Caloric Density During Weight Loss Diets
A 20 minute solo show in which Danny discusses how the caloric density of meals is an important consideration when going through a hypocaloric phase.
SNR #49: Dr. Bill Willis – Antioxidants, Exercise Performance & the Adaptive Response to Training
Episode 49: Researcher Dr. Bill Willis talks about inflammation, the adaptive response to training and how antioxidants can potentially negatively impact exercise performance, recovery and physical improvements. Dr. Bill Willis, PhD. As a unique combination of an ‘in-the trenches’ basic researcher and avid member of the fitness industry for the past 15 years, Bill is on a never-ending quest to find and develop smarter, healthier ways to grow bigger, faster, and stronger. Throughout his early personal training and bodybuilding career, Bill has always been curious about cellular and molecular controls for muscle growth, and how these can be influenced with …
How Much Protein Should I Eat and When?
Danny breaks down how much protein you should eat each day, at what times and how much post-workout.
The Myth of Adrenal Fatigue – Bryan Walsh, ND
Dr. Bryan Walsh talks about adrenal physiology, low and high cortisol, the HPA axis, why adrenal fatigue is a myth and how all this influences how you should eat and live. Guest Bio Dr. Bryan Walsh Dr. Bryan Walsh combines a passion for nutritional biochemistry and science-based therapies, yet maintains a broad view of wellness. We discuss:
The Importance of Perspective in Fat Loss Dieting [mini-episode]
In this installment, Danny talks about the importance of keeping perspective and how important perception is when it comes to dieting. What’s covered in this show:
Mike Samuels – Restrictive vs. Flexible Dieting
Episode 44: Mike Samuels of Healthy Living, Heavy Lifting is on the show to discuss restrictive vs. flexible dieting, our common transition from neurotic eating to sustainable nutrition, how to eat whilst travelling or working on the road, how to eliminate binges and how to enjoy life! Guest Bio Mike Samuels Mike Samuels is a personal trainer and diet coach based in the UK. He has written for a whole host of sites including BioLayne, Livestrong and EliteFTS. In this episode we discuss: Mike’s journey from overweight “Paleo Mike” to being shredded whilst being able to enjoy eating ice cream …
Mike Israetel, PhD – All You Need To Know About Nutrient Timing
Episode 43: Dr. Mike Israetel is Assistant Professor of Exercise Science at UCM, a competitive powerlifter, grappler & bodybuilder and is the coach to many elite level athletes. On the show we dive into nutrient timing; protein timing, protein distribution, leucine threshold, placement of carbohydrates and the hierarchy of importance for body composition change. Dr. Israetel earned his PhD in Sport Physiology at East Tennessee State University, where he also served as a strength coach and sport scientist to Division I Athletes. Mike’s educational background complements his experiences as a competitive powerlifter , grappler and bodybuilder. Michael is currently an …
Bryan Chung, MD – Protein Synthesis vs. Hypertrophy & Evidence-Based Fitness
Dr. Bryan Chung, MD and PhD researcher, talks about evidence-based fitness, problems with the fitness and nutrition industry, the issue of calories, metabolic advantages of certain diets, psychology of dieting and game-changing research on the relevance of muscle protein synthesis as a proxy measure for hypertrophy. Dr. Bryan Chung, MD, PhD Bryan Chung is an MD and PhD researcher and methodologist in musculo-skeletal health. He is a regular peer-reviewer and editorial board member for one of the top sport medicine journals in the world. By trade he is a hand and wrist surgeon but he blogs on research methodology, sports …
Dominic Munnelly – Nutrition for Crossfit Performance & Female Trainees
Episode 41: Dublin-based trainer & competitive CrossFit athlete Dominic Munnelly is on the show to talk about where CrossFit fits in to the health & fitness industry, some of the criticisms it faces, considerations for female trainees & differences in nutrition for performance vs. nutrition for body composition. Guest Bio Dominic Munnelly Dominic is a Dublin based personal trainer. Famed for the amazing results his clients achieve has made him the most in demand personal trainer in the country. After finishing a Sports Science degree in the UK he began working as the trainer’s trainer (Fitness Director) for one of …
Kamal Patel – Research Methodology & the Hierarchy of Evidence
Episode 39: Director of Examine.com, Kamal Patel, is on the show to discuss research methodology, how to think about research, the hierarchy of evidence and how we can use all this to decide what potential diet and supplement decisions we can take. Kamal Patel is the director at Examine.com. He is a nutrition researcher with an MPH and MBA from Johns Hopkins University, and is on hiatus from a PhD in nutrition in which he researched the link between diet and chronic pain. He has published peer-reviewed articles on vitamin D and calcium as well as a variety of clinical …
Dan Pardi, PhD – Sleep, Circadian Rhythms & the Importance of Light & Dark
Episode 38: Stanford University sleep researcher Dan Pardi talks about how sleep affects EVERYTHING, circadian biology and the importance of light and dark cycles. Guest Bio Dan Pardi Dan is an entrepreneur and researcher whose life’s work is centered on how to facilitate health behaviors in others. He is the developer of Loop Model to Sustain Health Behaviors to help people live a healthy lifestyle in a modern world. He does research with the Psychiatry and Behavioral Sciences Department at Stanford, and the Departments of Neurology and Endocrinology at Leiden University in the Netherlands. His current research looks at how …
Phil Graham – Using Science in Health & Bodybuilding Coaching
Phil Graham is on the show to talk about how he applies science to his coaching to get amazing health and physique results with his clients. Guest Bio Phil Graham Phil Graham, has established himself as a highly respected competitive bodybuilder, performance nutritionist and personal trainer within the UK and Ireland Health and Fitness Industry. Phil prides himself on delivering intelligent holistic health, nutrition and training advice supported by strong academic credentials, continual educational research, hard earned experience and most importantly a solid reputation for achieving remarkable results. He has inspired and helped a diverse range of clientèle ranging from …
James Hanley – Lessons on Personal Training, Coaching & Running a Gym
Guest Bio James Hanley James is the man behind Revolution Fitness. RevFit has two facilities in Dublin, offering semi-private strength training. James held several national drug free powerlfiting records and was the Irish Drug Free Powerlifting Associations overall points champion in 2010. He was the 2013 IPO National Champion at 90kg. In this show we discuss: The major turning points that shaped James’ journey to this point Why strength is the foundational piece for all other attributes – The importance of getting strong first Nutritional principles and some easy hacks to prevent you going off track Why the number of …
Dr. Karl Nadolsky – Understanding Testosterone, Thyroid & Adrenal Function
Endocrinologist Dr. Karl Nadolsky gives the truth about hormones that are commonly misinterpreted or mispromoted: testosterone, thyroid, cortisol and insulin. Guest Bio Dr. Karl Nadolsky Karl is board certified by the American Board of Internal Medicine and the American Board of Obesity Medicine. He is currently specialising in the field of endocrinology. Dr. Nadolsky promotes practicing what you preach. For us, that means that everything we teach is practiced by us at all times. He has the knowledge and puts it to good use, and you can tell by taking one look at him. While Dr. Nadolsky looks like a …
SNR #32: Richard Nikoley – Fighting Against Low-Carb, Ketogenic & Paleo Dogma
Episode 32: Richard Nikoley of FreeTheAnimal.com is on the show talking about the problems with dogmatic view around low-carb, ketogenic and Paleo diets. We also discuss the importance of the microbiome and the emergence of resistant starch and prebiotic fiber as a means to imrpove gut health. [Note: Contains explicit language.] Guest Bio Richard Nikoley Richard has been writing on his Free the Animal blog for years on a variety of topics, including: heath, fitness, finances, social interaction, and how you think about all of them. During the early 2000s, Richard lost 60 pounds on a Paleo Diet, which led …
Sohee Lee – Reverse Dieting, Rapid Fat Loss and Messing Up
Sohee Lee is on the show talking about rapid vs slow fat loss, rebounding, reverse dieting, restrictive dieting, messing up and the importance of making your bed! Sohee is a New York City-based coach and writer. She is a Stanford University graduate, a nationally qualified NPC bikini competitor and is NSCA-CSCS certified. In This Show We Discuss: The events that moved Sohee from living with an eating disorder into a respected coach teaching people how to eat healthy but live life at the same time. Rapid Weight Drops vs. Slow Fat Loss: Psychology, restrictiveness & enjoying life The mentality of …
Dr. Spencer Nadolsky – Lifestyle Medicine & the Sensible Approach to Diet
Dr. Spencer Nadolsky, DO is on the show talking about lifestyle medicine, using evidence in practice, how to think about carbs and dietary fat. Dr. Spencer Nadolsky is an family physician who specializes in weight loss (bariatric medicine) and cholesterol (lipidology). In This Show We Discuss: Who is Dr. Nadolsky and what does he do? Spencer’s journey Lifestyle modification vs. medication The pros and cons of evidence-based medicine/nutrition/fitness Crazy vs. sensible approaches The low-carb diet trap Why Bulletproof Coffee might not be for everyone The reason why 95% of people can’t lose fat