Sigma Nutrition Radio

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SNR #190: Mike Israetel, PhD - Nutrition Considerations for the Strength Athlete Aug 07, 2017

Show notes

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.

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:

Do strength athletes (powerlifters, weightlifters) need full glycogen stores? What roles do carbohydrates serve for such athletes?
Nutrition considerations when making weight for a meet
Nutritional periodization for the strength athlete: diet early and maintain lower bodyweight, or maintain higher weight before dieting close to the meet?
Do the volume landmarks for planning training (MRV, MEV, MAV) still apply for the strength athlete? Are volume increases as important?

SNR #189: Katy Horner, PhD - Gut Hormones, Gastric Emptying & Appetite Regulation Jul 25, 2017

Show notes

Katy joined the School of Public Health, Physiotherapy and Sport Sciences at UCD as a lecturer in Sport and Exercise Science in 2017. Katy holds a BSc and MSc in Sport and Exercise Science, both from the University of Limerick, and a PhD in Exercise and Nutrition Sciences from Queensland University of Technology, Australia. She subsequently completed postdoctoral studies in childhood obesity and physical activity at the Children's Hospital of Pittsburgh, USA and more recently in the Nutrition, Biomarkers and Health Research Group at UCD as part of Food for Health Ireland.

Her research draws on this interdisciplinary background, particularly in terms of trying to make connections across exercise physiology, metabolism and nutrition science. She has published articles on appetite control, gut and exercise physiology in a range of journals across the fields of sports medicine, exercise science, metabolism, obesity and nutrition. Her interest in applied sport and exercise science centres on nutritional advice and exercise prescription for both athletes to optimise performance and to a wide range of other individuals to optimise wellbeing and metabolic health. Katy is also a trained phlebotomist and registered nutritionist (with specialisms in nutrition science and sport/exercise), and currently works with the Ad Astra elite athlete support team at UCD.

In This Episode We Discuss:

What you should know about gut peptide hormones (GLP-1, ghrelin, peptide YY)
Does the dysregulation of appetite hormones drive excess caloric intake and hence excess bodyfat accumulation, or is it excess bodyfat accumulation that drives hormonal dsyregulation?
The effects of exercise interventions on these appetite-related gut peptides
Active and inactive men differ in processes of food reward
Habitual exercise could contribute to weight management by altering processes of food reward via the gut-brain axis
What is gastic emptying and how do we measure it?
Do people who exercise compensate for the increase in energy expenditure via compensatory increases in hunger and food intake?
Implications of gastric emptying on exercise performance

SNR #188: Barbara Oakley, PhD - How to Learn, Study & Get Better With Science Jul 20, 2017

Show notes

Barbara Oakley is a Professor of Engineering at Oakland University. She is involved in multiple areas of research, ranging from STEM education, to Engineering education, to learning practices.

Most recently, Professor Oakley has co-created and taught Learning How To Learn: Powerful mental tools to help you master tough subjects, the world's most popular online course. She also has written a number of books, including: 'A Mind For Numbers' and 'Mindshift'.

In This Episode We Discuss:

Focused mode vs. diffuse mode for thinking, problem solving and working
Environments for productive learning: distractions, timelines and procrastination
"Neural chunking" and creating patterns for developing skills
Preventing regression of knowledge and skill acquisition
Advice for improving scientific literacy/proficiency and confidence in reading/understanding science
How to soak up (and retain) more information from podcasts

SNR #187: Katie Anne Rutherford – The Importance of Perspective in Chasing Strength & Physique Goals Jul 11, 2017

Show notes

Katie Anne started her initial athletic endeavors 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 2014. In her first season of competing, she came away with two first place wins in figure, a powerlifting meet win, and her IFPA figure pro card.

Katie Anne is currently an elite USAPL 72kg powerlifter, IFPA Natural Figure Pro, and coach. She was the 2015 USAPL Raw Nationals 72kg Junior National Champion.

In This Episode We Discuss:

Katie Anne's background in athletics and her transition to bodybuilding and powerlifting
The trap for athletes of putting all their self-worth into their athletic acheivement
Gaining perspective and focusing on the process when chasing goals
Advice on how to women can deal with scale weight increases when building muscle
How attitude and positivity are a skill, and like any skill need to be practised

SNR #186: Dr. Jake Kushner, MD - Nutrition for Type 1 Diabetes Jul 05, 2017

Show notes

Dr. Jake Kushner is leading the efforts in Diabetes and Endocrinology at Texas Children's Hospital. Dr. Kushner is a McNair Medical Institute Scholar at the Baylor College of Medicine. As the Chief of Pediatric Diabetes and Endocrinology at Baylor College of Medicine, he is a major thought leader in type 1 diabetes care and research. His overarching career goal is to help children and young adults with diabetes and other endocrine disorders live long, healthy lives. His administrative priorities focus upon developing and promoting innovative new models of patient-centered care, education, and cutting edge research.

A graduate of the University of California at Berkeley, Dr. Kushner earned his medical doctorate from Albany Medical College in New York. He completed a residency in pediatrics at Brown University. He then completed a clinical fellowship in Pediatric Endocrinology at Children's Hospital Boston, Harvard Medical School, followed by a 5-year research fellowship at the Joslin Diabetes Center at Harvard Medical School.

Prior to arriving at the Baylor College of Medicine Dr. Kushner was at the University of Pennsylvania School of Medicine and the Children's Hospital of Philadelphia (CHOP). Dr. Kushner has received national awards, including elected membership to the prestigious American Society of Clinical Investigation. He currently serves as the president of the Society for Pediatric Research. Dr. Kushner's research has been supported by the National Institutes of Health, the Juvenile Diabetes Research Foundation and the March of Dimes, amongst other sources. His clinical interests include the care of children with type 1 diabetes.

Dr. Kushner's research is focused upon of the insulin-secreting beta cells of the pancreas. A major theme of the Kushner lab includes studies to understand the origins of adult beta cell growth and regeneration. Until recently it was not clear exactly where adult beta cells came from during postnatal life. Dr. Kushner and colleagues have carried out studies in adult mice with a variety of advanced tools. In contrast to the dominant views, they do not observe any contribution to beta cell growth in adult mice from "tissue stem cells". Instead, they find that beta cells expand by simple division "self-renewal". Dr. Kushner and colleagues are currently extending this work, with the goal of studying beta cell regeneration under a variety of normal and disease conditions.

In This Episode We Discuss:

The intricacies of type 1 diabetes
Beta cell dysfunction
Nutritional approaches to type 1 diabetes: standard care and carbohydrate restriction
Issues with low-carb for T1D: hypoglycaemic episodes? ketones? long-term safety unknown?
"Low carb is not for everyone with T1D. Frankly, there is so much that we don't know. But, low carb management of T1D can be quite advantageous for those who choose it." - Jake Kushner, MD

SNR #185: Trent Stellingwerff, PhD - Nutrition Strategies for Endurance Sports Jun 27, 2017

Show notes

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 Innovation and Research division. Trent previously worked as the senior leading scientist in Performance Nutrition for Power Bar at the Nestle Research Center in Lausanne, Switzerland. An experienced researcher, Trent has more than 40 peer-reviewed scientific publications and is currently on the editorial board for the International Journal of Sports Physiology and Performance and International Journal of Sports Nutrition & Exercise Metabolism. He has co-authored six book chapters focusing on the role that nutrition can play in supporting elite athlete performance, including a chapter on 'Nutrition for the Endurance Athlete', for the newest version of the 2013 IOC Sports Nutrition Encyclopaedia. His expertise is paired with his ability to deliver complex scientific concepts in an informative and applicable way. He co-supervises a number of master and PhD student collaborative research projects at UBC, UVIC and Guelph.

Trent has attended many World Championships and Olympic Games as part of Team Canada's Integrated Support Team and consults several Olympic athletes from around the world, including his wife Hilary, who competed for Canada in the 1500m at the 2012 Games.

SNR #184: Uncertainty About Artificial/Non-Nutritive Sweeteners (Listener Question Episode) Jun 20, 2017

Show notes

We take a deeper look at artificial/non-caloric sweeteners; effects on bodyweight, glucose tolerance, gut flora and health. What does the evidence say about safety and health concerns?

All references are linked to in the show notes page at sigmanutrition.com/episode184

SNR #183: Arthur Lynch & Eoghan McNeill - Sports Psychology in Self-Paced/Closed-Skill Sports Jun 13, 2017

Show notes

Sigma coach Arthur Lynch interviews sport psychology PhD researcher Eoghan McNeill of the University of Limerick on applying evidence-based sports psychology techniques to improve performance, particularly in powerlifting and other self-paced/closed skill sports. Eoghan is a PhD researcher in the PESS department at the Univeristy of Limerick. Eoghan's research examines improving performance in self-paced sports (focusing on golf) through psychology techniques and mental preparation. Eoghan has a MSc. in Sport and Exercise Psychology from Ulster University, Jordanstown (UUJ). Eoghan can be contacted at eoghan.mcneill@ul.ie

In This Episode We Discuss:

Pre-performance routine and the importance of conscious thought Use of first-person and third-person imagery for performance and skill acquisition Effective self-talk Thought replacement strategy and reframing negative thoughts

#182: Reid Reale, PhD - Research on Water Loading & Making Weight Practices in Combat Sport Jun 07, 2017

Show notes

Book: 'Making Weight' - The Ultimate Science Based Guide to Cutting Weight for Combat Sports

Reid Reale completed a PhD, focusing on weight cutting techniques and body composition of combat sport athletes. This work was carried out in conjunction with the Australian Institute of Sport, where research is combined with helping elite level Olympic athletes.

Reid has a master's degree in dietetics and holds Accredited Sports Dietitian and Accredited Practising Dietitian status with Sports Dietitians Australia and the Dietitians Association of Australia respectively. He won first prize in the "Young investigator award" at the 2016 European College of Sports Science annual congress in Vienna, for his presentation 'Rapid weight loss in Olympic combat sports'.

In This Episode We Discuss:

Why cut weight?
Methods used to cut weight
The mechanisms by which water loading can potentially be useful in weight cutting
Low residue diets and acute weight loss
Deciding how much to cut for each sport

SNR #181: Jeff Nippard - Intuitive Eating, Control-Based Eating & Body Recomposition May 30, 2017

Show notes

Jeff Nippard 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 lb) squat, 152.5 kg (336 lb) bench press (2014 Canadian national record) and a 235 kg (518 lb) deadlift with an all time best Wilks score of 446.

With a Bachelor of Science degree in biochemistry, Jeff has gathered the requisite scientific knowledge to compliment his practical experience acquired through training and coaching. Jeff worked as a coach with esteemed online coaching group The Strength Guys through 2014 and 2015 before branching out with STRCNG. Jeff has coached women's bikini and men's bodybuilding national and provincial champions, professional natural bodybuilders and nationally and IPF Worlds qualified raw powerlifters.

In This Episode We Discuss:

Intuitive eating vs. ad libitum eating
Accurately defining intuitive eating
Using intuitive eating whilst making physique progress
Factors that influence whether intuitive eating or control-based eating is the best tool
Long-term planning for body recomposition

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