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#540: How Can We Improve Body Image and Self-Esteem Without Physique Change? – Gabrielle Fundaro, PhD & Eric Trexler, PhD

In Podcasts by Danny LennonLeave a Comment

Body image and self-worth are deeply intertwined concepts that influence how we see ourselves and interact with the world. Many people believe that changing their physique is the key to improving their body image, but is it really that simple? This connection between appearance and self-esteem raises important questions about how we define confidence and whether our sense of worth should be tied to how we look.

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Timing of Eating: Energetic Hypothesis (SNP32)

In Podcasts by Alan FlanaganLeave a Comment

In the ongoing exploration of weight loss strategies, the timing of food intake has emerged as a fascinating area of study. While traditional advice often focuses on what we eat, growing evidence suggests that when we eat could also play a crucial role in weight management. This concept, known as chrononutrition, examines how our body’s internal clock influences the metabolic processes associated with food intake. Could adjusting meal times offer a new pathway to effective weight loss?

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#510: Social Comparison: Evidence on its Impacts & What We Can Do – Shannon Beer

In Podcasts by Danny LennonLeave a Comment

Social comparison theory, developed by psychologist Leon Festinger in the 1950s, posits that individuals determine their own social and personal worth based on how they stack up against others. This theory suggests that people engage in social comparisons to evaluate their abilities, opinions, and attributes, often choosing relevant others for comparison.

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#484: Is Metabolic Adaptation an Illusion? – Eric Trexler, PhD

In Podcasts by Danny LennonLeave a Comment

Some people have framed metabolic adaptation as so significant that it makes weight loss attempts futile. While others, including in research, have referred to metabolic adaptation as an “illusion”. So what do we actually know about this concept and what is the pragmatic significance of it? To discuss the nuances of the topic, Alan and Danny are joined by Dr. Eric Trexler, who has published on this topic and has followed recent publications closely.

SNP8: “Calories In, Calories Out is Stupid” – Quack Asylum

In Podcasts by Danny Lennon4 Comments

One passionately debated concept is that of “calories-in, calories-out” (CICO). This is colloquial phrasing for how energy balance relates to bodily energy stores. And this gets translated as shorthand for indicating how energy balance influences gain/loss of body mass.

When looking at some of the commentary related to CICO, there are two opposing positions that are both incorrect. On one hand you have people who clearly focus too heavily on calories alone. But on the other you have people claiming that “CICO is wrong” and that looking at energy balance as the main driver of changes in body mass is misguided.

In this episode, we focus in on the latter of those positions, i.e. the claim that “CICO is a myth”, or “calories don’t matter” or “fat loss has nothing to do with CICO” or several other similar statements that we’ll look at one by one.

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#382: Andy Morgan – Planning Phases of Body Composition Change

In Podcasts by Danny LennonLeave a Comment

Listen on these AppsPodcast TranscriptsGuest InformationAndy Morgan Andy Morgan is the founder of RippedBody.com and an online coach. He co-authored the Muscle & Strength Pyramids books along with Dr. Eric Helms and Andrea Valdez. He has published a host of excellent nutrition and training resources in the form of ebooks, articles and podcasts, which can be found on the Ripped Body website. He recently released the third edition of the Diet Adjustments Manual.In this episode we discuss: Constantly refining content and coaching practices Assessing/screening if someone is ready for a diet Setting expectations Periodization of cutting, gaining and maintenance Weight …

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#372: Mike Israetel, PhD – Bodybuilding, Avoiding Suffering & Lessons for Life

In Podcasts by Danny LennonLeave a Comment

Listen on these AppsPodcast TranscriptsGuest InformationMike Israetel, PhD Dr. Mike Israetel​ is the cofounder of Renaissance Periodization, holds a PhD in Sport Physiology from East Tennessee State University. Currently a professor in the strength and hypertrophy masters program at Lehman College, Mike has taught several courses at multiple universities, including Nutrition for Public Health, Advanced Sports Nutrition and Exercise, and Nutrition and Behavior. Originally from Moscow, Russia, he has worked as a consultant on sports nutrition to the U.S. Olympic Training Site in Johnson City, TN, and has been an invited speaker at numerous scientific and performance/health conferences worldwide. Mike …

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#355: Is Time-restricted Eating Dead?: A Closer Look

In Podcasts by Danny Lennon2 Comments

Today’s Topic in Focus: Time-Restricted Eating [05:14] Lowe et al., 2020 – TREAT RCT Sutton et al., 2018 – Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes Hutchinson et al., 2019 – Time‐Restricted Feeding Improves Glucose Tolerance in Men at Risk for Type 2 Diabetes: A Randomized Crossover Trial Gabel et al., 2018 – Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults Antoni et al., 2018 – A pilot feasibility study exploring the effects of a moderate time-restricted feeding intervention …

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#352: Do Diets Even Work in the Long-term? – A Look at Weight Loss Maintenance

In Podcasts by Danny LennonLeave a Comment

Today’s Topic in Focus: Weight Regain vs Weight Loss Maintenance [02:56] Pownall et al., 2015 – Changes in Body Composition over Eight Years in a Randomized Trial of a Lifestyle Intervention: The Look AHEAD Study Purcell et al., 2014 – The effect of rate of weight loss on long-term weight management: a randomised controlled trial Thomas et al., 2014 – Weight-loss maintenance for 10 years in the National Weight Control Registry “I Have a Question!” [58:56] Today’s listener question: “How does the ApoE4 allele affect lipid metabolism? And how should someone structure their diet around having one or both alleles …

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#277: Eric Helms, PhD – Non-Quantitative Dieting, Personal Experiments & Optimal Weight Gain for Hypertrophy

In Podcasts by Danny LennonLeave a Comment

Guest BioEric Helms, PhD Eric is currently a Research Fellow at Auckland University of Technology, New Zealand. His work is focused on training and nutrition interventions that could have implications for bodybuilders, powerlifters and other strength athletes. Eric has many peer reviewed publications and currently has many ongoing research projects and collaborations. Previously, Eric completed his PhD at AUT. He also holds a BS in fitness and wellness, an MS in exercise science, and a MPhil in sports nutrition. For the better part of his career he’s been a coach at 3D Muscle Journey, working with drug free strength and physique competitors …

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#270: Alexander Kolliari-Turner – Anabolic Steroids, Muscle Memory & Advances in Drug Testing

In Podcasts by Danny LennonLeave a Comment

Guest BioAlexander Kolliari-Turner Alex is currently completing a PhD at the University of Brighton in the UK, investigating the implications of RNA sequencing in the detection of anabolic steroid use and the harnessing of the molecular mechanisms of “muscle memory”. He is currently conducting research aiming to address a hypothesis that suggests that the myonuclei obtained via strength training and anabolic steroid usage are retained and therefore provide long term advantages to steroid users. In This Episode We Discuss The mechanism of hypertrophy via myonuclei accumulation Defining “muscle memory” in relation to myonuclei Animal models that show myonuclei don’t dissappear …

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The Scale Paradox: A Comprehensive Guide on Using Bodyweight Data

In All Articles, Blog Posts by Danny LennonLeave a Comment

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

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Protein: Common Questions Answered

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

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SNR #216: Andy Morgan – Experiences & Philosophies of a World-Class Coach

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Share this episode on Facebook Episode 216: Andy Morgan is back on the show to discuss a whole host of topics related to coaching, fitness and learning. How to Listen Listen on Spotify Listen on iTunes (iOS) Listen on Stitcher Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Andy Morgan Andy is the founder of RippedBody.com and an online coach. He co-authored the Muscle & Strength Pyramids books along with Dr. Eric Helms and Andrea Valdez. He has published a host of excellent nutrition and training resources in the form of ebooks, articles and podcasts, which can be …

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SNR #210: Prof. Tim Noakes & Martin MacDonald – Carbohydrate Intake, Insulin Resistance & Body Fat Regulation

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Share this episode on Facebook Episode 210: Open discussion between Prof. Tim Noakes and Martin MacDonald on the topic of carbohydrates, insulin resistance and body fat. Listen on Spotify Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guests Tim Noakes, PhD Prof Noakes obtained an MBChB degree in 1974, an MD in 1981 and a DSc (Med) in Exercise Science in 2002. In the early 90s, Noakes teamed up with Morné du Plessis to drive the founding of the Sports Science Institute of South Africa …

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#208: Herman Pontzer, PhD – Constrained Energy Expenditure Model & the Evolutionary Biology of Energy Balance

In Podcasts by Danny LennonLeave a Comment

Evolutionary biologist Dr. Herman Pontzer of Hunter College discusses the model of constrained energy expenditure and the metabolic adaptations that accompany high levels of physical activity. Guest Bio Herman Pontzer, PhD Dr. Pontzer is an associate professor at the Department of Anthropology, Hunter College & City University of New York. He is an evolutionary biologist with a PhD in Biological Anthropology from Harvard University. He has published seminal work in the area of energetics, including viewing human energy expenditure via a model of constrained total energy expenditure. He s truly a world-class leader in this field and has been repeatedly recognized …

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SNR #207: Alex Ritson – Research: Dynamic Fat Loss Rules & High vs. Low Reps

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Share this episode on Facebook Episode 207: Alex Ritson is on the show to dive into two recent recent papers; one investigating the theories of dynamic fat loss models, and the other looking at the effect of low-rep vs. high-rep training for hypertrophy and strength. 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   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 …

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SNR #205: Brandon Roberts, PhD – Muscle Physiology & Bodybuilding Case Study (Research Breakdown)

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Share this episode on Facebook Episode 205: Brandon Roberts, PhD gets into the details of two recent research papers pertinent to the area of muscle hypertrophy. 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 Brandon Roberts, PhD Brandon has a PhD in Muscle Biology and is currently a Postdoctoral Fellow researching muscle physiology related to hypertrophic adaptations. He is a published author or peer-reviewed research. In addition to his prowess in academia, Brandon is well-respected and experience in the practical side of things; …

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SNR #202: Andrea Valdez: Insights About Coaching, Training & the Fitness Industry

In Podcasts by Danny LennonLeave a Comment

Episode 202: 3D Muscle Journey coach Andrea Valdez discusses her background as an athlete, the transition to bodybuilding coaching, battling with feeling inferior and the current state of the fitness industry. 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 Andrea Valdez Andrea Valdez has been an athlete her entire life. As a former competitive gymnast and long-time coach in the sport, she developed a discipline and respect for the powers that strong minds and bodies can achieve. This led her to continued success …

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SNR #201: Eric Helms, PhD – Anabolic Sensitivity & High-Protein Bulking [Research Breakdown]

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Click here to subscribe to MASS Episode 201: Eric Helms, PhD of Auckland University of Technology is on the podcast to breakdown two interesting research papers. We look at a paper on protein overfeeding and another on the effect of body fat on anabolic sensitivity. 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 Eric Helms, PhD Coach, athlete, author, eductor and researcher, Eric has been involved in the fitness industry since the early 2000’s. For the better part of his career he’s been …

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SNR #198: Richard Nikoley – Ketosis: A Call For for Context & Sanity

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Share this episode on Facebook Episode 198: Richard Nikoley of Free The Animal discusses the need for some sanity to be brought to the discussions surrounding ketosis. Guest Bio Richard Nikoley Richard Nikoley is the man behind the blog Free the Animal, which as of 2016, contains over 4,000 posts and 100,000 comments from readers. He has written about his learnings on health, diet, and lifestyle. In This Episode We Discuss: Discussions around ketosis Calorie-deficit induced ketogenic diet vs. nutritional ketosis at calorie balance Anti-lipolytic nature of ketones Inaccurate claims about ketosis and ketogenic diets Hierarchy of factors influencing body composition Links & Resources …

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SNR #196: Rob Wildman, PhD – Nutrient Timing & the 24-Hour Approach to Workout Nutrition

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Share this episode on Facebook Episode 196: Researcher and registered dietitian Dr. Rob Wildman discusses the importance of viewing performance and recovery nutrition as a 24 hour process, rather than hyperfocusing on the workout “window”. 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 Wildman, PhD Dr. Rob Wildman, PhD, RD is Chief Science Officer for DYMATIZE Enterprizes in Dallas, Texas. Dr. Wildman is the author of four books including Sports & Fitness Nutrition and The Nutritionist: Food, Nutrition & Optimal Health. He has …

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SNR #193: Lyle McDonald – Nutrient Partitioning & Fuel Utilization

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Share this episode on Facebook Episode 193: Lyle McDonald returns to talk about issues around nutrient partitioning and whether we can  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 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 …

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

In All Articles, Blog Posts by Danny LennonLeave a Comment

This is a guest post by Lee Bell. Lee has a MSc in exercise physiology and is a consultant lecturer, speaker and content writer. He is a published academic and professional writer and has delivered talks at a number of conferences including the COPA Growth medical conference in London. He is also involved in primary sport science research with other sport scientists across a number of institutions and is currently looking into neck health strategies in Rugby. He has lectured in sport science for a number of years and has also delivered training to hundreds of personal trainers and coaches as master …

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SNR #187: Katie Anne Rutherford – The Importance of Perspective in Chasing Strength & Physique Goals

In Podcasts by Danny LennonLeave a Comment

Share this episode on Facebook Episode 187: Katie Anne Rutherford is on the show to discuss her journey in competing in various sports, lessons learned along the way and the importance of perspective in our athletic pursuits. 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 Katie Anne Rutherford Katie Anne started her initial athletic endeavours in high school; running track and cross country before transitioning into bodybuilding while attending college at The Ohio State University. Her first contest prep and powerlifting meet both took place in …

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#181: Jeff Nippard – Intuitive Eating, Control-Based Eating & Body Recomposition

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Episode 181: Natural bodybuilder Jeff Nippard discusses an evidence-based approach to intuitive eating, dealing with cravings through an acceptance-based model and how people should view body recomposition in the long-term. Guest Bio Jeff Nippard Jeff is a WNBF Pro Drug-Free Bodybuilder and internationally qualified IPF/CPU Powerlifter in the 74 kg class. He earned the title of Mr. Junior Canada for natural bodybuilding in 2012 under the guidance of Dr. Layne Norton. Prior to earning the Canadian national title, Jeff was a two-time Mr. Junior Newfoundland title-holder for 2009 and 2010. As a powerlifter, Jeff has claimed a 227.5 kg (502 …

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SNR #101: Andy Morgan – Being a Better Coach and Prioritization via the Muscle & Strength Pyramids

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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 …

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Menno Henselmans – Refeeds, Body Recomposition & Non-Linear Diets

In Podcasts by Danny Lennon8 Comments

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:

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Mark Alexander – Why Everyone Should Do Resistance Training

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Mark Alexander of Efficient Exercise is on the show to talk about the importance of resistance training, how it can by done by anyone both efficiently and safely, and how ARX technology can play a role in that. Guest Bio Mark Alexander, Efficient Exercise & ARX Fit  Mark became active within the fitness field at a very early age as his father was a physician involved in early strength training circles. In an effort to increase his knowledge and skills, he studied sport management at the University of Texas and took a position in their athletics department.  In building upon …