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SNR #210: Prof. Tim Noakes & Martin MacDonald - Carbohydrate Intake, Insulin Resistance & Body Fat Regulation Dec 18, 2017

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This is an "open discussion" between Prof. Tim Noakes and Martin MacDonald on the topic of carbohydrates, insulin resistance and body fat.

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 (SSISA).

Prof Noakes has published more than 750 scientific books and articles. He has been cited more than 16,000 times in scientific literature, has an H-index of 71 and has been rated an A1 scientist by the National Research Foundation of South Africa for a second 5-year term. He has won numerous awards over the years and made himself available on many editorial boards.

After his research convinced him that a high fat, low carb diet is the healthiest option for many, Prof Noakes founded The Noakes Foundation in 2012. Prof Noakes retired as Professor of Exercise and Sports Science at the University of Cape Town (UCT) in 2014 and is now an Emeritus Professor at UCT. While his career has seen him involved in some controversial circumstances, love him or hate him, you cannot deny his contributions to scientific research.

Martin is a clinical performance nutritionist and 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 has worked as a performance nutritionist in elite sport with British Weight Lifting, Derby County Football Club, English swimming and other elite sport organizations.

He has lectured at the University of Derby and has guest lectured on the prestigious MSc Sport and Exercise Nutrition course at Loughborough University.

In This Episode We Discuss:

Should carbohydrates be restricted for weight loss? weight maintenance? health?
Confusing messages given to the public surrounding nutrition
Do insulin resistant people need to be very low-carb?
Does LCHF mean less hunger, and therefore better long-term results?

You can find the show notes at sigmanutrition.com/episode210/

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SNR #209: Amy Bender, PhD - Sleep Better: Practical Evidence-Based Recommendations Dec 12, 2017

Show notes

Sleep researcher Dr. Amy Bender discusses the most current evidence-based recommendations for optimizing your sleep for health and athletic performance.

Dr. Bender is the Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance and is also an adjunct professor of Kinesiology at the University of Calgary. She received her PhD and Master of Science degrees in Experimental Psychology from Washington State University in Spokane, WA specializing in sleep EEG. Her current research focuses on the relationship of sleep and recovery on athletic performance in Canadian National Team athletes. Her research interests stem from being an athlete herself; she is a Hall of Fame basketball player, has summited a number of volcanoes, and completed an Ironman in 2009.

In This Episode We Discuss:

Circadian biology and light/dark cycles Effects of artificial light at night The importance of daylight exposure early in the day Daily vs. weekly sleep quantity What exactly is "good quality" sleep? Strategy of "banking sleep" Assessing and tracking sleep in clients and athletes Strategies to mitigate detrimental effects of sleep before competition Are there any supplements that actually work for helping sleep?

Interested in doing an online nutrition course? Check out sigmanutrition.com/mnu

#208: Herman Pontzer, PhD - Constrained Energy Expenditure Model & the Evolutionary Biology of Energy Balance Dec 06, 2017

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Show notes here

Evoultionary biologist Dr. Herman Pontzer of Hunter College discusses the model of contrained energy expenditure and the metabolic adaptations that accompany high levels of physical activity.

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 internationally for his research.

In This Episode We Discuss:

Constrained vs. Additive model of total energy expenditure The physical activity paradox: Do highly active populations actually burn more calories? Why NEAT, movement efficiency and other metabolic adaptations can't fully explain the paradox Why did we evolve this way? Why are human capable of expending so much energy in acute time frames?

SNR #207: Alex Ritson - Research: Dynamic Fat Loss Rules & High vs. Low Reps Nov 21, 2017

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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. Papers Discussed in this Episode

Paper 1: Silva et al., 2017 - Do Dynamic Fat and Fat-Free Mass Changes follow Theoretical Driven Rules in Athletes?

Paper 2: Morton et al., 2016 - Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men

SNR #206: Alessandro Ferretti - Blood Glucose, HRV & Inflammatory Response to Diet Nov 14, 2017

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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".

SNR #205: Brandon Roberts, PhD - Muscle Physiology & Bodybuilding Case Study (Research Breakdown) Nov 07, 2017

Show notes

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; being a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting Sports Performance Coach and online coach for The Strength Guys.

As a writer, Brandon has been published in Alan Aragon's Research Review, Stronger By Science, Muscle & Strength, STACK, and Sci-fit.net

Research Papers Discussed In This Episode:

SNR #204: Greg Nuckols - Research Breakdown: Concurrent Training & Fat Free Mass Index Nov 01, 2017

Show notes

sigmanutrition.com/mass

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. 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 research at UNC-Chapel Hill, under the supervision of Dr. Abbie Smyth-Ryan.

He's trained hundreds of athlete and regular folks, both online and in-person. He's written for many of the major magazines and websites in the fitness industry, including Men's Health, Men's Fitness, Muscle & Fitness, Bodybuilding.com, T-Nation, and Schwarzenegger.com.

Greg, along with Eric Helms and Dr. Mike Zourdos, created the monthly research review MASS (Monthly Applications in Strength Sports), which breaks apart some of the recent research carried out that is relevant to strength athletes, bodybuilders and powerlifters.

Research Papers Discussed In This Episode:

Study #1: Eddens et al., 2017 - The Role of Intra-Session Exercise Sequence in the Interference Effect: A Systematic Review with Meta-Analysis Study #2: Trexler et al., 2017 - Fat-Free Mass Index in NCAA Division I and II Collegiate American Football Players

sigmanutrition.com/mass

SNR #203: Arthur Lynch - FFM for Strength & HMB vs. Leucine Oct 25, 2017

Show notes

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:

SNR #202: Andrea Valdez: Insights About Coaching, Training & the Fitness Industry Oct 17, 2017

Show notes

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 in competitive cheerleading and bodybuilding throughout her journey in higher level education.

She received a Kinesiology degree from Texas A&M University-Corpus Christi with an emphasis in Sports Management and a Minor in Business Administration. Upon graduation, she worked as a Marketing Intern for a Major League Soccer organization, the Houston Dynamo. Andrea then continued on to teach and research at the University of Oklahoma, where she earned her Master's Degree in Exercise Physiology. Her scholarly development and professional experiences in training, coaching, teaching and mentoring lead her to begin a career as an author and video content provider for her own personal website and YouTube channel, both of which began in 2012.

Andrea became a 3DMJ athlete for her next figure season in 2013 and for powerlifting in 2014. She continued her journey with the team by teaching alongside the other 3DMJ coaches at posing clinics, and helping to create digital products and content for the 3D Muscle Journey website. After months of collaborating as a project manager and writer, she was officially added as the fifth 3DMJ coach in September 2015.

Also in 2015, she had the pleasure of co-authoring a pair of books with Eric Helms and Andy Morgan titled The Muscle and Strength Pyramids. These nutrition and training guides have become the industry standard for anyone trying to gain strength or manipulate body composition.

During her current figure off-season, Andrea has begun training in Olympic weightlifting and gymnastics-based movements to pursue competition in a new sport called GRID. She continues to journal her athletic experiences on all of her social media platforms and throughout her personal website at AndreaValdez.com.

SNR #201: Eric Helms - Anabolic Sensitivity & High-Protein Bulking [Research Breakdown] Oct 10, 2017

Show notes

http://sigmanutrition.com/mass

PhD researcher Eric Helms 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. Eric, along with Greg Nuckols and Dr. Mike Zourdos, created the monthly reserach review MASS (Monthly Applications in Strength Sports), which breaks apart some of the recent research carried out that is relevant to strength athletes, bodybuilders and powerlifters.

Research Papers Discussed In This Episode:

Study #1: de Moraes et al., 2017 - Protein Overfeeding is Associated with Improved Lipid and Anthropometric Profile thus Lower Malondialdehyde Levels in Resistance-Trained Athletes Study #2: Beals et al., 2016 - Anabolic sensitivity of postprandial muscle protein synthesis to the ingestion of a protein-dense food is reduced in overweight and obese young adults

Get MASS: http://sigmanutrition.com/mass

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