Sigma Nutrition Radio:  Health | Performance | Wel

Sigma Nutrition Radio: Health | Performance | Wel

Germany

SIGMA Nutrition Radio: a place where people interested in self-educating themselves in order to take control of their own health, body and performance can get access to honest, science-backed information and opinions from leading experts. Every week the show features deep-diving interviews with amazing guests with expertise in different areas related to nutrition, health, performance, mindset and living life to its fullest potential.

Episodes

SNR #165: Kevin Hall, PhD - Testing the Carbohydrate-Insulin Model & a Response to Gary Taubes  

Episode 165: Kevin Hall, PhD of the National Institutes of Health (NIH) is on the podcast to discuss his work examining the carbohydrate-insulin model of obesity and responds to recent comments on the issue by Gary Taubes.
Dr. Hall is a Senior Investigator in the Laboratory of Biological Modeling at the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Kevin's laboratory investigates how metabolism and the brain adapt in response to a variety of interventions to diet and physical actvity. 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.

Over the past couple of years, Kevin has been the principal investigator on a couple of high-profile metabolic ward studies looking to examine: 1) the effect of restricting calories from fat vs. from carbohydrates, and 2) the hypothesis that ketogenic diets offer a metabolic advantage.

In This Episode We Discuss:

Defining the carbohydrate-insulin model of obesity
Scientific models and the principle of experimental falsification
Main predictions of the carbohydrate-insulin model
Examining the idea that ketogenic diets confer a metabolic advantage
Response to recent comments from Gary Taubes
The effect of weight loss on appetite

SNR #164: Dominic D'Agostino, PhD - Press-Pulse Model of Cancer Therapy, Ketones & Metabolic Drugs  

Episode 164: Dominic D'Agostino, PhD of the University of South Florida discusses his lab's research onto various treatment therapies for cancer including nutritional ketosis, hyperbaric oxygen therapy and metabolic drugs.
Dr. D'agostino is an Assistant Professor at the College Of Medicine Molecular Pharmacology & Physiology at the University of South Florida. The primary focus of his laboratory is developing and testing metabolic-based therapies, including ketogenic diets, ketone esters, ketone supplements and metabolic-based drugs. His research also explores the use of these metabolic therapies for a broad range of disorders linked pathophysiologically to metabolic dysregulation, including seizures, neurological disorders, wound healing, muscle wasting and cancer. The laboratory uses in vivo and in vitro techniques to understand the physiological, cellular and molecular mechanism of metabolic therapies.

In This Episode We Discuss:

Cancer as a metabolic disease Potential mechanisms of action for ketosis being a beneficial metabolic state in cancer patients Ketosis, calorie restriction, hyperbaric oxygen therapy and metabolic drugs as adjunct therapies in cancer treatment Possible future avenues of research What research needs to be done for this research to become seen more in front-line clinical practice Barriers to implementation
SNR #163: Mental Limitations to Making Progress  

Episode 163: Danny discusses some mental limitations to making progress. Namely they are: being unwilling to embrace the mundanely uncomfortable, an inability to invest in the long-term process and being unwilling to “do the work” without constant validation.

 

SNR #162: Andrew Chappell, PhD - Examining Contest Prep Strategies Followed by Natural Bodybuilders  

Episode 162: Andrew Chappell, PhD of Sheffield Hallam University is on the show to discuss preliminary data looking into different nutritional strategies followed by natural bodybuilders.

Dietary Strategies Of Elite Natural Bodybuilders - Chappell AJ & Simper T.,

The popularity of natural bodybuilding is increasing rapidly. Within the United Kingdom (UK) the British Natural Bodybuilding Federation (BNBF) runs seven regional qualifiers culminating in a UK finals. This cohort provides an excellent opportunity to study the dietary and training practices of an elite group of natural bodybuilders. In order to achieve the optimal physique for competition the athlete typically undertakes in a fat loss regime whilst attempting to maintain muscle mass normally accrued prior to the weight loss period. A combination of resistance training, cardiovascular exercise, calorie reduction, supplement regimes and peaking strategies are employed in order to obtain this physique. Although recommendations exist, these recommendations are not always based on bodybuilding populations and there is a paucity of applied research in this area. Here we report the results of a recent cross-sectional study investigating the preparation techniques of natural bodybuilding participant's competing at the BNBF finals. There was a tendency for successful bodybuilders to have a different macronutrient composition than unsuccessful bodybuilders. Specifically carbohydrate intake was higher over the duration of a pre-contest diet in successful bodybuilders. Implications for this will be discussed.

 

SNR 161: Rob Lipsett - Building a Physique, Staying on Track When Travelling & Lessons from Competing  

Episode 161: Dublin-based coach and fitness entrepreneur Rob Lipsett is on the show to discuss his journey, philosophies and work with clients.

Rob Lipsett is a personal trainer, physique competitor and fitness entrepreneur. Rob has built a loyal following based on giving insights into his own training and lifestyle, blended with handing out solid evidence-based information.

In This Episode We Discuss: Lessons learned from competing in natural physique competition Advice for those looking to build a physique naturally Reasons why people don't achieve their body composition goals How to determine whether you should bulk or cut Keeping on track with training and dieting whilst travelling

 

SNR 161: Rob Lipsett - Building a Physique, Staying on Track When Travelling & Lessons from Competing  

Episode 161: Dublin-based coach and fitness entrepreneur Rob Lipsett is on the show to discuss his journey, philosophies and work with clients.

 

SNR #160: Tools That Have Been Invaluable to My Life  

Episode 160: Danny discusses tools that have been invaluable to him in life across 5 categories: non-nutrition books, tracking, creation, living life and asking yourself questions.

SNR #159: Phil Graham - The Diabetic's Guide to Muscle, Fat Loss & Fitness  

Episode 159: Author of the Diabetic Muscle and Fitness Guide, Phil Graham, returns to the show to discuss how diabetics should eat and exercise if they want to gain muscle, lose fat or be healthy, without having their condition hold them back.

SNR #158: Alex Ritson - Adaptive Thermogenesis, Thrifty Genes & Hedonic Eating  

Episode 158: Alex Ritson dives into the metabolic adaptations that occur with dieting (and overfeeding), the implications of this for the dieter and how this can explain the differences between individuals in their response to a diet.

SNR #157: Sigma Weight Cutting System  

Episode 157: We kick off 2017 with details of the Sigma Weight Cutting System for MMA & Boxing.

http://sigmanutrition.com/weightcut

SNR #156: 7 Philosophical Lessons from the Podcast in 2016 (End of Year Review)  

Episode 156: We end 2016 with a review of some of my favourite philosophical lessons that I have taken from a number of podcast guests this year. These are key ideas or lessons that I think can be powerful to bear in mind.

Mindset Over Tools and Knowledge vs. Doing - Dan Pardi (ep. 131) Why Real Science Matters - Kevin Folta, PhD (ep. 120) Re-framing Failure & Self-Responsibility - Ryan Doris (ep. 114) Obsession is Good - Brett Gibbs (ep. 122) Evidence-Based Practice Blends Science, Experience & Pragmatism - Brad Schoenfeld, PhD (ep. 104) The Human Body is Capable of Amazing Physical Output (and Needs It!) - Brent Ruby, PhD (ep. 124) Fake Science, Critical Thinking & "Science Celebrities" - Ben Esgro, RD (ep. 109)
SNR #155: Kimber Stanhope, PhD -  Effects of Sugar Consumption on Body Composition, Lipid Regulation and Insulin Sensitivity  

Episode 155: Researcher Dr. Kimber Stanhope of UC Davis discusses the scientific research that exists on sugar consumption and it's effect on health and body composition.

Kimber Stanhope, PhD, RD, is an associate research nutritional biologist in the Department of Molecular Biosciences at UC Davis. Her work focuses on investigating the effects of sugar consumption on the development of metabolic disease, utilizing well-controlled diet intervention studies in human subjects. She has more than 20 years of nutrition research experience, focused on contributing significantly to the clinical research that will define the optimally healthy diet and delineate the mechanisms involved. She also has a decade of experience as a public health educator, working as a registered dietitian with health clubs and health management organizations, and is the author of a children’s book on nutrition.

In this episode we discuss:

The differing metabolic effects of consuming different types of sugars (e.g. fructose, glucose, sucrose) The dosages that negative consequences start appearing at Misplaced concerns about fructose content in fruit Do negative effects still occur in the absence of a calorie surplus and excessive body fat gain? Fat accumulation at the liver How do artificial sweeteners compare? Effects of sugar consumption on hormones like leptin and adiponectin
SNR #154 Jeff Rothschild, RD – Intermittent Fasting, Time-Restricted Feeding & Circadian Biology  

Episode 154: Jeff Rothschild discusses the science and application of fasting protocols, meal timing, time-restricted feeding and their effects on circadian rhythms and health.

Jeff Rothschild is a Registered Dietitian (RD) with a Master’s degree in Nutritional Science. He works with a variety of clients including elite ATP and NCAA tennis players, endurance athletes, boxers, swimmers, and a number of touring musicians at TriFit in Santa Monica, CA. Jeff is also a writer for the Examine.com monthly research digest, and teaches college sports nutrition at CSU Los Angeles.

Jeff follows a methodical and steadfast approach to nutrition, prioritizing the questions of ‘who are you and what are your goals’ during the decision-making and counselling process to achieve quality results. This includes an evidence-based approach to nutrition, practising concepts developed over time instead of using untested or unproven ideas. This allows everyone from elite athletes to sedentary individuals to get the most out of sessions, optimize nutrition plans to fit their own needs, and create the greatest and longest-lasting positive changes.

Jeff’s main areas of interest are sports nutrition, meal timing, intermittent fasting, and circadian rhythms. He has co-authored multiple scientific research papers that have been published in peer-reviewed nutrition and food science journals, served as a reviewer in the peer-review process for journals, and has presented his research at national nutrition conferences. He is also an NSCA Certified Strength and Conditioning Specialist (CSCS), and has spent five years as the assistant tennis coach at CSU Los Angeles. Jeff helped the Golden Eagles earn national Top-25 rankings each of those years, and was a two-time winner of Assistant Coach of the Year for the West Region by the Intercollegiate Tennis Association. Beyond nutrition and coaching, Jeff has competed as a cyclist and continues to play competitive tennis.

Classification of the different types of fasting methods What is research showing us might be the main benefits How to structure a fasting protocol in the real-world and within a normal schedule Time-restricted feeding research Does the timing of the feeding window matter? How feeding can entrain the peripheral circadian clocks Concordance and discordance between light/dark cycles and feeding windows Using longer fasts (multiple days) sporadically to enhance health
SNR #153: Dan Garner - Hydration Status, Electrolytes & Athlete Lab Analysis  

Episode 153: Dan Garner discusses hydration status, electrolyte supplementation and performance nutrition for athletes. 

Dan Garner is the owner and founder of Team Garner and is the head strength coach and nutrition specialist for hockeytraining.com. Specializing and delivering consistent world class results in physique transformation and athletic performance, Dan has worked with many athletes from the youth leagues right up to the NHL, NFL, MLB and UFC. He is an international lecturer on sports nutrition and has been featured in several major media outlets. In addition to his coaching services, he has created many online products available for purchase and is a bestselling author on Amazon, as well as being a contributor to Alan Aragon's Research Review.

SNR #152: Lyle McDonald – Glycaemic Load, Trigger Foods & Physiology vs. Practical Implementation  

Episode 152: Lyle McDonald is back on the show to discuss glycaemic load, trigger foods, behavioural eating, hyperpalatability and the difference between giving practical recommendations and what is correct from a physiological perspective.

 

SNR #151: Planning the 4 Phases of Combat Sport Nutrition  

Episode 151: How to periodize nutrition for a combat sport athlete through understanding the 4 phases of nutrition they transition through.

SNR #150: Are You Really a "Hard-Gainer"? - 5 Reasons For Not Gaining Weight  

Episode 150: Sigma coach Gar Benn lays out 5 reasons that really explain the notion of "hard-gainers" giving rise to some people feeling they can't gain weight/muscle. 

SNR 149: Mike Israetel, PhD - Evidence-Based Healthy Eating Principles  

Episode 149: Mike Israetel, PhD discusses the hierarchy of nutritional factors that have an affect on health, how this differs from just body composition goals and how to avoid getting married to any one diet method.

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 as a competitive powerlifter, grappler and bodybuilder.

In this episode we discuss:

Hierarchy of nutrition factors that impact health Evidence-base on dietary fat, saturated fat, grains and other nutrients The false idea that "restriction is bad" Pointless arguments over terms like "clean eating" and "junk food" How to better communicate ideas to the general population without making them over-simplistic
SNR #148: Roundtable with the Sigma Team! - Hosted by HPA  

Episode 148: This was a round-table discussion with the Sigma Nutrition & Performance team, hosted and produced by Human Performance Advancement.

SNR 147: Jeff Rothschild, RD - Carbohydrate Periodization for Endurance Athletes and How the Menstrual Cycle Impacts Training  

Episode 147: Sports dietitian Jeff Rothschild discusses how he implements the latest glycogen/carbohydrate availability research into pracitce with his endurance athletes, issues surround supplements on race day and how the menstrual cycle can affect programming and training performance.

Jeff Rothschild is a Registered Dietitian (RD) with a Master’s degree in Nutritional Science. He works with a variety of clients including elite ATP and NCAA tennis players, endurance athletes, boxers, swimmers, and a number of touring musicians at TriFit in Santa Monica, CA. Jeff is also a writer for the Examine.com monthly research digest, and teaches college sports nutrition at CSU Los Angeles.

Jeff follows a methodical and steadfast approach to nutrition, prioritizing the questions of ‘who are you and what are your goals’ during the decision-making and counseling process to achieve quality results. This includes an evidence-based approach to nutrition, practicing concepts developed over time instead of using untested or unproven ideas. This allows everyone from elite athletes to sedentary individuals to get the most out of sessions, optimize nutrition plans to fit their own needs, and create the greatest and longest-lasting positive changes.

Jeff’s main areas of interest are sports nutrition, meal timing, intermittent fasting, and circadian rhythms. He has co-authored multiple scientific research papers that have been published in peer-reviewed nutrition and1797350_10151994670761359_1463077510_n food science journals, served as a reviewer in the peer-review process for journals, and has presented his research at national nutrition conferences. He is also an NSCA Certified Strength and Conditioning Specialist (CSCS), and has spent five years as the assistant tennis coach at CSU Los Angeles. Jeff helped the Golden Eagles earn national Top-25 rankings each of those years, and was a two-time winner of Assistant Coach of the Year for the West Region by the Intercollegiate Tennis Association. Beyond nutrition and coaching, Jeff has competed as a cyclist and continues to play competitive tennis.

In this episode we discuss:

How to translate the latest "train low" and "recover low" strategies into practice with athletes Supplementation for endurance athletes How to schedule your supplements/nutrition on race day How the menstrual cycle affects training and nutrition considerations
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