View Post

#508: Why Athletes Can Achieve High Performance During an Energy Deficit – Jose Areta, PhD

In Podcasts by Danny LennonLeave a Comment

Although severe energy deficiency can impair physical capacity, it’s noteworthy that humans can enhance aerobic fitness and strength even in the presence of significant energy deficits. Strikingly, many elite athletes compete at the highest levels despite displaying evident signs of energy deficiency. To discuss some potential reasons for this ability to maintain peak physical performance while suppressing energetically demanding physiological traits, researcher Dr. Jose Areta of LJMU is on the podcast to discuss his work in this area.

View Post

#487: Weight Cutting in Combat Sports – Jordan Sullivan

In Podcasts by Danny Lennon2 Comments

To discuss the science, practical application and dangers of weight cutting strategies, performance dietitian Jordan Sullivan is on the podcast. Jordan has been the performance dietitian for several years to Israel Adesanya, Alexander Volkanovski, Leon Edwards, Dan Hooker, Kai Kara-France, and many other well-known names.

View Post

#374: How to Plan a Fighter’s Diet

In Podcasts by Danny LennonLeave a Comment

Buy the book: Making Weight – The Ultimate Science Based Guide to Cutting Weight for Combat SportsEpisode InformationIn this episode Danny becomes the interviewee, as he is interviewed by sports dietitian and owner of The Fight Dietitian, Jordan Sullivan RD. Jordan oversees the diet of several UFC athletes, including champions Israel Adesanya and Alexander Volkanovski. Danny and Jordan have an in-depth chat about all aspects of nutrition and weight cutting for combat sport athletes, including the concept of the “52 week fight camp” and Danny’s five-phase model of combat sport nutrition. This discussion first appeared on the Fight Science Podcast. …

View Post

#362: Alistair Monteyne – Impact of Mycoprotein & Vegan Diets on Muscle Protein Synthesis

In Podcasts by Danny Lennon2 Comments

Listen on these AppsPodcast TranscriptsGuest InformationAlistair Monteyne Alistair Monteyne is the lead author on some recent RCTs examining the impact of mycoprotein on muscle protein synthesis. Alistair is currently a PhD student at the University of Exeter, and has a MSc. in Sport and Exercise Nutrition from Loughborough University.In this episode we discuss: What is mycoprotein? Nutritional profile of mycoprotein Are there safety concerns? Muscle protein synthesis as the target of protein-based meals to build/repair muscle Typical comparisons of animal-based vs. plant-based protein sources Why animal-sources typically outperform plant sources Role of leucine and EAA content Impact of mycoprotein on …

View Post

#357: Nicky Keay, MB BChir – Female Athletes: Hormones, Energy Availability & the Menstrual Cycle

In Podcasts by Danny LennonLeave a Comment

Listen on these AppsPodcast TranscriptsGuest InformationNicky Keay MB BChir, MRCP Dr Nicky Keay is a medical doctor (MB BChir, MRCP) with specific training in endocrinology. She has published related to female athlete hormone profiling, energy availability, and relative energy deficiency in sport (RED-S). As a Research Fellow at St Thomas’ Hospital, she was part of the international medical team which developed an anti-doping test for growth hormone. Dr. Keay studied medicine at Cambridge University, gained membership of the Royal College of Physicians, and trained in endocrinology. Dr. Keay is currently an Honoray Fellow at Durham Universty in the Department of …

View Post

#330: Eric Trexler, PhD – Antioxidants, Oxidative Stress & Exercise Adaptations

In Podcasts by Danny LennonLeave a Comment

Guest InformationEric Trexler, PhD Eric Trexler is Director of Education at Stronger By Science, where he co-hosts the SBS podcast. He also is one of the four contributors to the MASS Research Review. Eric has a prolific background in exercise science research, with more than 30 publications to his name by the time he completed his PhD at UNC-Chapel Hill.In this episode we discuss: Antioxidants, free radicals, reactive oxygen species (ROS) and reactive nitrogen species (RNS). When our antioxidant systems are overwhelmed by the production of reactive species it leads to a state of oxidative stress Bi-directional relationship between oxidative …

View Post

#280: Kirsty Elliot-Sale, PhD – Energy Availability, Menstrual Disorders & RED-S

In Podcasts by Danny LennonLeave a Comment

Guest BioKirsty Elliot-Sale, PhD Dr Elliott-Sale is an associate professor in female physiology at Nottingham Trent University. There, she is also the Head of the Musculoskeletal Physiology Research Group. She is also responsible for teaching on the undergraduate and postgraduate Sport Science degree programmes. Dr Elliott-Sale teaches mainly in the areas of Exercise Physiology and particularly in Female Physiology, Performance, and Health. In This Episode We Discuss Menstrual disorders: secondary amenorrhea (loss of 3 or more consectively) vs. oligomenorrhea (cycle longer than 45 days), vs.Functional Hypothalamic Amenorrhea (FHA) vs milder symptoms of some dysfunction What is happening on a hormonal …

View Post

SNR #265: Lessons From Experts – Prediabetes, Autophagy, Relative Energy Deficiency and Carbohydrate Periodization

In Podcasts by Danny LennonLeave a Comment

About This EpisodeThe Sigma Live Sessions include four topic discussions on: 1) Dietary Interventions in Prediabetes & Diabetes – Nicola Guess, PhD 2) Fuelling Elite Sport Performance, Carbohydrate Periodization & Pracitioner Experiences – James Morton, PhD 3) Relative Energy Deficiency & Female Athlete Triad – Kirsty Elliot-Sale, PhD 4) Fasting for Health? Longevity, Autophagy and More – Martin MacDonald, MSc Full interviews: Kirsty Elliot-Sale, PhD – Energy Availability, Menstrual Disorders & RED-S James Morton, PhD – Fuelling Elite Sport: Team Sky, Liverpool FC & Carbohydrate Periodization Nicola Guess, PhD, RD – Prediabetes & Type 2 Diabetes Nutrition About This EpisodeThe …

View Post

SNR #240: Erica Goldstein, RD – Exercise-Associated Anemia, Hepcidin Activity & Implications for Athletes

In Podcasts by Danny LennonLeave a Comment

Guest BioErica Goldstein, RD, MS Erica is a registered dietitian, currently completing a PhD at the University of Central Florida in Orlando. Previously she was employed as a Clinical and Sports Dietitian at the Mayo Clinic in Jacksonville, Florida, where Erica provided individual sports nutrition consultation to endurance and team sport athletes, in addition to providing care and educating oncology patients in the hospital. She has a M.A. in Exercise Science and Health Promotion from FAU, in addition to a B.S. in Nutrition and Dietetics from UNF. She is also a Certified Strength and Conditioning Specialist with the NSCA, and a Certified Sports Nutritionist …

View Post

Protein: Common Questions Answered

In All Articles, Blog Posts by Danny LennonLeave a Comment

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. …

View Post

Carbohydrate Periodization: Fuel For The Work Required

In All Articles, Blog Posts by Danny LennonLeave a Comment

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

View Post

Should You Restrict Caffeine Before Competition To Resensitize To It?

In All Articles, Blog Posts by Danny LennonLeave a Comment

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

View Post

#217: Israel Halperin, PhD – Combat Sport Science, S&C Coaching & Motor Learning (Guest Hosted by Ciaran O’ Regan)

In Podcasts by Danny LennonLeave a Comment

Special guest host Ciaran O’ Regan interviews Dr. Israel Halperin about research and application of S&C coaching. Guest Bio Israel Halperin, PhD Israel is a post-doctoral researcher at Memorial University of Newfoundland. Israel completed his PhD at Edith-Cowan University, Australia in conjunction with the Australian Institute of Sport (AIS). His research centered on the effects coaching feedback has on the performance of resistance trained subjects and combat sport athletes. Israel spent the 3 years working with the four Olympic Combat sports in the AIS Combat Centre as a sport scientist. Over the years Israel has trained many world-class combat sport athletes as an S&C and …

View Post

SNR #215: Andy Galpin, PhD – Science to Practice, Technology and Adaptation to Stress

In Podcasts by Danny LennonLeave a Comment

Share this episode on Facebook Episode 215: Dr. Andy Galpin of CSU Fullerton talks about blending evidence and practice, as well as the potential beneficial and detrimental roles of technology for making training decisions. 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 Galpin, PhD Andy is a tenured Professor in the Center for Sport Performance at CSU Fullerton. Andy spent 4 years studying the structure and function of human skeletal muscle at the single cell level, a feat which earned him a PhD in Human Bioenergetics …

View Post

SNR #211: Brianna Stubbs, PhD – Ketogenesis, Metabolism and Ketone Ester Supplementation

In Podcasts by Danny LennonLeave a Comment

Share this episode on Facebook Episode 211: Brianna Stubbs, PhD discusses some of the peer-reviewed research she has published on ketone metabolism and ketone ester supplementation. 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 Brianna Stubbs, PhD In 2016 Brianna completed her PhD in Metabolic Biochemistry at Oxford University. She also became a World Champion rower as part of the GB Rowing Lightweight Women’s four person crew, and won 3 other World Rowing Championships medals. She has published peer-reviewed studies looking at ketone metabolism, …

View Post

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

In Podcasts by Danny LennonLeave a Comment

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 …

View Post

SNR #206: Alessandro Ferretti – Blood Glucose, HRV & Inflammatory Response to Diet

In Podcasts by Danny LennonLeave a Comment

Share this episode on Facebook Episode 206: Nutritionist Alessandro Ferretti discusses data he has collected that may inform us as to the inflammatory response to diet and lifestyle, using markers such as blood glucose, heart rate variability and Alessandro’s metric of “HRV/BG Index”. 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 Alessandro Ferretti Alessandro graduated from the Institute of Optimum Nutrition in 2001 and formed Equilibria Health Ltd in 2004. With a growing team of Nutritionists and a Medical Doctor, Equilibria Health is now …

View Post

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

In Podcasts by Danny LennonLeave a Comment

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; …

View Post

#204: Greg Nuckols – Research Breakdown: Concurrent Training & Fat Free Mass Index

In Podcasts by Danny LennonLeave a Comment

Click here to subscribe to MASS Episode 204: Greg Nuckols is on the show to review two recent research papers; one looking at concurrent training and the interference effect, and the other looking at the fat-free mass index in athletes. Guest Bio Greg Nuckols Greg Nuckols is the founder of StrongerByScience.com, a website that provides comprehensive information about how to get stronger and more jacked. Greg has over a decade of experience under the bar, and a BS in Exercise and Sports Science. He’s held 3 all-time world records in powerlifting in the 220 and 242 classes, and is pursuing graduate …

View Post

SNR #203: Arthur Lynch – FFM for Strength & HMB vs. Leucine

In Podcasts by Danny LennonLeave a Comment

Episode 203: Arthur Lynch, PhD candidate at the University of Limerick, is on the show to break down two important research papers. 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 Arthur Lynch, PhD Candidate Arthur is an exercise physiology PhD researcher and international-level competitive lifter in the IPF. He is head powerlifting coach at Sigma Nutrition. His current research is based on HMB supplementation and anabolism. Research Papers Discussed In This Episode: Study #1: Brechue & Abe, 2002 – The role of FFM accumulation and …

View Post

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

In Podcasts by Danny LennonLeave a Comment

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 …

View Post

#195: Brendan Egan, PhD – Exogenous Ketone Supplementation

In Podcasts by Danny LennonLeave a Comment

Episode 195: Dr. Brendan Egan of Dublin City University discusses the current research on exogenous ketone supplementation for athletic performance and recovery. Guest Bio Brendan Egan, PhD Brendan holds a position as Senior Lecturer in Sport and Exercise Physiology in the School of Health and Human Performance at Dublin City University. His current research investigates the molecular regulation of skeletal muscle function and adaptation across the life course, with special interest in the synergy between nutrition and exercise interventions to optimise performance in athletes and elderly. He received his BSc Sport and Exercise Science from the University of Limerick in …

View Post

#194: Daniel Davey – Applied Performance Nutrition for Team Field Sports

In Podcasts by Danny LennonLeave a Comment

Episode 194: Leinster Rugby performance nutritionist Daniel Davey discusses how to apply evidence-based nutrition practices with team sport athletes in elite-level sport. Guest Bio Daniel Davey Daniel received his BSc in Science from University College Dublin and holds an MSc in Nutrition, Physical Activity & Public Health from the University of Bristol. Daniel is also a Certified Strength & Conditioning Specialist (C.S.C.S) with the NSCA, and has completed the national qualification in Exercise and Health Studies. Daniel has worked as a performance nutritionist with a host of elite athletes in a range of sports such as golf, athletics, rugby and …

View Post

#192: Shona Halson, PhD – Recovery Strategies for Elite Performance

In Podcasts by Danny LennonLeave a Comment

Episode 192: Australian Institute of Sport recovery physiologist Dr. Shona Halson discusses her exciting work look at performance, fatigue and immunity in elite athletes. Guest Bio Shona Halson, PhD Dr Shona Halson is the Senior Recovery Physiologist at the ‪Australian Institute of Sport and an Associate Editor of the International Journal of Sports Physiology and Performance. Her work involves providing athletes with advice and assistance to minimise fatigue and maximise recovery, she is responsible for conducting applied research to evaluate techniques to reduce fatigue and increase recovery. Shona has worked closely with the Australian Dolphins and their specific preparation for …

View Post

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

In All Articles, Blog Posts by Danny LennonLeave a Comment

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

View Post

#190: Mike Israetel, PhD – Nutrition Considerations for the Strength Athlete

In Podcasts by Danny LennonLeave a Comment

Episode 190: Mike Israetel, PhD discusses the relative importance of carbohydrates for strength athletes, planning nutrition periodization for strength athletes and how to structure mesocycles for strength gain. 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 he has authored and co-authored a number for books. He has a PhD in Sport Physiology from East Tennessee State University, and on the sporting side has experience …

View Post

The Nutrition Panel at One-Zero 2016

In Blog Posts by Danny LennonLeave a Comment

The Nutrition Panel at One-Zero 2016 Last year I was part of a panel discussion at the One-Zero Conference in Dublin. I was joined by Daniel Kings (head sports nutritionist at Aspetar in Qatar) and Stephen Nolan (Nutritics software). The focus of the panel was how nutrition is influencing sports and how technology allows for the more efficent administration and monitoring of nutrition to athletes, teams and enthusiasts alike. The panel was hosted by Emma Buckley of Gourmet Fuel. Enjoy this? Share this on Facebook  

View Post

#185: Trent Stellingwerff, PhD – Nutrition Strategies for Endurance Sports

In Podcasts by Danny LennonLeave a Comment

Episode 185: Trent Stellingwerff of the Canadian Sports Institute discusses nutrition for endurance sports, carbohydrate periodization and raceday fuelling. Guest Bio Trent Stellingwerff, PhD Trent is an applied sport physiologist with a specialization in the area of performance nutrition. He earned a Bachelor of Science in Human Nutrition and Exercise Physiology at Cornell University and he earned his Ph.D. from the University of Guelph in Exercise and Skeletal Muscle Physiology. In his current role he focuses on providing his physiology and nutrition expertise to Canada’s national rowing, track and field and triathlon teams, as well as leading Canadian Sport Institute’s …

View Post

#124: Brent Ruby, PhD – The Human Ceiling of Energy Expenditure

In Podcasts by Danny Lennon1 Comment

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 …

View Post

SNR #121: Graeme Close, PhD – Nutritional Strategies for Jockeys to Make Weight, Perform Better & Improve Health

In Podcasts by Danny Lennon2 Comments

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 …

View Post

Nia Shanks – Body Image, Nutrition & Training for Women

In Podcasts by Danny Lennon2 Comments

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 …

View Post

Alex Viada – Nutrition & Hydration For Concurrent Training

In Podcasts by Danny LennonLeave a Comment

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 …

View Post

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

In All Articles, Blog Posts by Danny Lennon8 Comments

Buy the book: Making Weight – The Ultimate Science-based Guide to Cutting Weight for Combat Sports Supplementation. This could be a 4-part series in itself. However, I’ll skip on some details to get to: which supplements actually work which don’t and which are actually worth investing in. A brief point to consider before I go into this: If you don’t have the foundations discussed in part I in place, don’t worry about supplements. Sort those foundations out first. Ok, let’s start with what supplements can enhance training performance. Here’s the ones that are actually going to work: Supplementation for Performance Creatine Most effective …