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
Jan 04, 2017•19 min
Sigma Nutrition Radio
Discussions about the science of nutrition, dietetics and health. The podcast that educates through nuanced conversations, exploring evidence and cultivating critical thinking. Hosted by Danny Lennon.
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Episodes
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, Experien...
Dec 27, 2016•47 min
#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 ...
Dec 20, 2016•52 min
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 mont...
Dec 13, 2016•1 hr
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...
Dec 06, 2016•1 hr 4 min
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.
Dec 01, 2016•1 hr 16 min
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.
Nov 08, 2016•19 min
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.
Nov 04, 2016•14 min
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 autho...
Nov 01, 2016•1 hr
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.
Oct 13, 2016•1 hr
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,...
Oct 10, 2016•46 min
SNR #146: Is Sugar Addiction a Real Thing? (A Scientific View)
Episode 146: Answering a listener question: “I have a sugar addiction. Every time I quit, I get sucked right back in a few months later and gain 10 lbs. What can you say to help me, besides "stop eating sugar?”
Oct 04, 2016•25 min
SNR #145: Ian Dunican, PhD - Sleep, Training Timing & Performance in Elite Athletes
Episode 145: Sleep & performance researcher Ian Dunican of the Australian Institute of Sport, discusses some of his work examining the effects of sleep, circadian disruption, training timing and travel schedules on the performance and recovery of elite level athletes. Ian Dunican is currently undertaking PhD research at University of Western Australia (UWA) and Australian Institute of Sport (AIS) investigating, among other things, the impact of evening use of electronic devices on sleep and ...
Sep 26, 2016•39 min
SNR #144: Is Inflammation a Problem & Should I Use an Anti-Inflammatory Diet?
Episode 144: Answering a listener question: “In a few episodes you've mentioned inflammation and how to deal with it. But how do you know if you have a problem with inflammation to begin with?"
Sep 22, 2016•39 min
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. Dr. Keith Baar is the head of the Functional Molecular Biology Laboratory (FMBL) in the Department of Neurobiology, Physiology, and behavior. His research...
Sep 13, 2016•47 min
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. Gar is a 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.
Sep 08, 2016•49 min
#141: Performance Nutrition for Fighters - Common Mistakes
BOOK: 'Making Weight' - The Ultimate Science Based Guide to Cutting Weight for Combat Sports 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 cuttin...
Sep 02, 2016•35 min
SNR #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. 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 recentl...
Aug 30, 2016•50 min
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?”
Aug 25, 2016•26 min
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 Dana is a well-known sport dietitian with broad experience at the Professional, Olympic, National and International levels. Her passion for high performance sport nutrition has provided her the honor of working with several world-class athletes, achieving top performance; including helping Canada's athletes win Olympic m...
Aug 23, 2016•41 min
SNR #137: Luis Villasenor - How to (Successfully) Implement a Ketogenic Diet for Body Composition & Strength
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. 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 b...
Aug 16, 2016•50 min
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?”
Aug 12, 2016•18 min
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.
Aug 10, 2016•40 min
SNR #134: Are BCAAs Worthless?
Episode 134: Answering the question of whether branched-chain amino acid supplementation is a worthy consideration for gym trainees and athletes.
Aug 04, 2016•23 min
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. Emma trained as a Dietitian in the University of Ulster in Northern Ireland. She completed her Masters at Loughborough University in Sports Nutrition and Exercise Physiology. She worked as an applied Performance Dietitian for the English Institute of Sport (EIS) with a variety of sports inc...
Aug 02, 2016•45 min
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. Tony Gentilcore is one of the co-founders of Cressey Sports Performance and helped develop that brand and facility for many years. Now Tony is coaching out of Boston, MA where he is a much sought-after coach, as well as contributing to many of the most well-know...
Jul 26, 2016•46 min
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 behaviuors, mindset over tools, research on PERMA and applying the "explore, expolit" concept to health. 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 ...
Jul 19, 2016•58 min
SNR #130: Menno Henselmans - Menno’s Contest Prep, Ab-Libitum Dieting & Making Fat Loss Manageable
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 evidence based. Menno is a published academic author and has spoken at some of the world's biggest evidence-based training conferences and events. In th...
Jul 12, 2016•48 min
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. 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 bodie...
Jul 05, 2016•1 hr 11 min
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. 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 University, the UK’s first ever evidence-based, nutrition course that can be completed online. Martin is a clinical performance nutrit...
Jun 28, 2016•1 hr 19 min
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