Sigma Nutrition Radio

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.

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

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

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

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?"

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 next day athletic performance, the effects of jet lag and transmeridian travel on athletic performance, and the prevalence of sleeping disorders amongst professional Rugby players. In this episode we discuss: What does the evidence base tell us about poor sleep and the impact for athletes? Athlete sleep patterns Work examining the effects of travel schedules on sleep and performance Fatigue Avoidance Scheduling Tool Training timing & schedules effect on performance and sleep Amateur athletes sleep and circadian rhythm distruption due to shift work Is pre-training caffeine contraindicated for PM sessions? The effect of using electronic devices by elite athletes before sleep Future directions for research in this area

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?"

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 is focused on understanding how training and feeding result in improved muscle, tendon and ligament function. In his capacity as a researcher, he has made fundamental discoveries on how muscle grows bigger, stronger, and more fatigue resistant. Over the last 15 years, Keith has applied these discoveries working as a scientific advisor to a number of athletic teams/organizations including: Chelsea Football Club, USA Track and Field, Paris Saint-Germain Football Club, British Cycling, The English Institute of Sport, Leicester Tigers Rugby, and the Oklahoma City Thunder. In this capacity he works to maximize the effects of training for both endurance and strength and minimize injury. His most recent work focuses on connective tissues like tendons and ligaments. The podcast will discuss the most recent work designed to determine how to best train and what types of foods compliment training to decrease tendon and ligament injury and accelerate return to play.

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.

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 cutting with fighters specifically. Both in terms of nutrition to support training and to allow them to make weight and refuel appropriately. So what I'm going to get into is really in relation to competitive fighters, training 5-6 days per week, generally with double sessions on most of those, and who have 24 hours or more between the weigh-in and their fight. So please bear in mind that context for anything I may say. There's lots of routes we could go down, but for today I just wanted to highlight 6 mistakes that I find to be very common in how many fighters, and even their coaches, apply and think about their nutrition.

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 recently achieved large success in powerlifting, winning USAPL nationals in 2015 before going onto win a Silver medal at 2015 Worlds in the 93kg class, breaking a squat world record at the time. Layne puts out content and provides coaching via his site BioLayne.

Episode 139: Answering a listener question: "How do you use 'days-off' or 'Diet-Breaks' with clients?"

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 medals at London 2012 and Sochi 2014. As a registered dietitian and graduate of the renowned IOC diploma in sport nutrition, she is currently completing PhD research investigating the effects of gluten-free and acute low FODMAPs diets on gastrointestinal health and inflammation in endurance athletes.

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 been personally using a ketogenic diet for ~ 15 years, whilst building substantial muscle mass, getting lean and training for powerlifting.

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?"

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.

Episode 134: Answering the question of whether branched-chain amino acid supplementation is a worthy consideration for gym trainees and athletes.

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 including, beach volleyball, England Netball and Bob Skeleton. In 2010 she split her time between England, continuing her work with the EIS and Dublin, working as the lead dietitian for Leinster Rugby. In 2013, she joined the Canadian Sport Institute Pacific in Vancouver and has worked with swimmers, Women's Soccer team, the Vancouver Whitecaps Youth teams, BMX, the Canucks and winter sports in Whistler. Her work focuses on the specialist application of the science of nutrition to performance enhancement in sport aiming to maximise training adaptation and performance, optimize body composition while minimizing risk of injury, over-training, illness and burnout. She is currently based at the University of British Columbia, where she splits her time between lecturing and being a practitioner with the elite athletes on campus.

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-known fitness publications on the web. In this episode we discuss: Tony's coaching philosophy The skills that are vital to effective coaching Tweaks, progressions and regressions to tailor programs to client needs and circumstances Strategies that coaches can use to develop into the best coach they can be Mistakes that coaches can often make and how to learn from them Reasons why intermediate lifters fail to progress Helping clients get the best results possible in a manner that is right for that individual

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 with the Psychiatry and Behavioral Sciences Department at Stanford University, and the Departments of Neurology and Endocrinology at Leiden University in the Netherlands. His current research looks at how sleep influences decision making

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 this episode we discuss: Menno's recent contest prep: why, how and lessons learned How to structure ab-libitum dieting for fat loss phases The flawed, incorrect idea that "IIFYM is the only way"

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 bodies from dietary protein, in preventing the accumulation of methylglyoxal, a potentially toxic compound formed in small amounts during energy metabolism that is believed to play a role in diabetes and other degenerative diseases. He writes detailed nutritional science articles on his blog The Daily Lipid and hosts a podcast by the same name. In this episode we discuss: Why it's important people don't fall into the trap of demonizing sugar in the same way they argue other have done to dietary fat in the past. The realtionship between oxidative stress, glycation and diet. The role of glucose and insulin in our bodies' antioxidant systems Why restricting carbohydrates out of fear they increase glycation is erroneous

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 nutritionist to British Weight Lifting, the governing body for both the GB olympic weightlifting and Paralympic powerlifting teams. He has also worked with 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: What drove Martin to create Mac-Nutrition University - the UK's only online evidence-based nutrition course What does the recent protein research discussions mean for practical recommendations? Muscle mass retention and large calorie deficits The trap of being 'too moderate' in evidence-based practice Carbohydrate tolerance - what are people referring to? Are low-carb diets compulsory for those with insulin resistance?

Episode 127: Sarah Doyle of The Better Life Project discusses the how to develop habits, create change, set goals, and cultivate a healthy relationship with food in ourselves and others.

Episode 126: Melissa Davis PhD of Renaissance Periodization discusses the most important dietary and training principles to consider when planning nutrition and training periods. Currently Melissa is a Research Scientist at University of California at Irvine (UCI) in the field of neurobiology and behaviour, with focus on development and means of inducing critical period plasticity in adults. She previously completed her doctoral studies at UCI in neuroscience. She is also a consultant for Renaissance Periodization and was one of the authors of the RP-produced book: "Renaissance Woman: Fat Loss, Muscle Growth and Performance Through Scientific Eating." Melissa is also a decorated athlete as an elite-level grappler, having won multiple championships in Brazilian Jiu-Jitsu (BJJ). She is a IBJJF No Gi World Champion, IBJJF No Gi National Champion and USBJJF Absolute Champion. In this episode we discuss: Nutrition phases for body composition goals: duration, structure and transitioning Periodization of nutrition with training within a long-term plan Nutrition and training principles to address in order to preserve lean body mass during dieting phases Psychology of dieting Target rates of change in body composition Changes in training performance and scale weight across the menstrual cycle Nutrition and training principles for women competing in weight-class based sports Beneficial and detrimental messages perpetuated in the fitness industry

Episode 125: Cassandra Forsythe PhD, RD discusses the factors that cause loss of the menstrual cycle, what can be done about cellulite and the potential for low FODMAP diets in treatment of IBS. Cassandra is an assistant professor in the Physical Education and Exercise Science Department at Central Connecticut State University, where she teaches courses on Group Leadership, Theories in Strength & Conditioning, Introductory Exercise Science, Health Promotion and Exercise Testing and Prescription. She holds her doctorate (PhD) in Exercise Science and Nutrition from the University of Connecticut and is a Registered Dietitian (RD). She's also a Certified Strength and Conditioning Specialist (CSCS) and a Certified Sports Nutritionist (CISSN). In this episode we discuss: The primary factors that cause this loss of the menstrual cycle 'Stress Susceptibility' and amenorrhea Irritable bowel syndrome Potential for low FODMAP diets Cellulite formation and can it be reduced?

Click here for show notes 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. 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 a biochemistry lab and a climate controlled environmental chamber that researches can manipulate temperature and humidity. The funds for the facility came from a U.S. Air Force grant, however the driving force which created the vision and made this possible was a choice made by Brent Ruby, the Director of WPEM. It was the choice to combine raw, rough field data with carefully controlled laboratory results to draw conclusions. We discuss: Energy demands on long-duration, endurance work and insights into the "human ceiling" of energy expenditure Assessing energy expenditure Markers of over-training vs. actual impact on performance in "real world" settings Balancing the need for tightly controlled trials with designing studies that better simulate real world scenarios in practice The role of environment during the recovery phase and glycogen resynthesis Are sports nutrition products and supplements actually any better than fast food? Hydration, water turnover and heat/cold stress Why performance tanks in the heat: skin temperature versus core body temperature

Episode 123: Donald Layman PhD, professor emeritus at the University of Illinois, discusses the "leucine threshold" and activation of the mTOR pathway, amino acid oxidation and why MPS drops 2-3 hours after that peaking even when protein remains being fed. Dr. Layman is professor emeritus at the University of Illinois. Dr. Layman's laboratory is working to define protein and amino acid requirements and the interrelationship between dietary protein and carbohydrates in adult health. His research is focused on the impact of diet and exercise on adult health problems of obesity, type 2 diabetes and the Metabolic Syndrome. We discuss: What should we define as a "high-protein" diet? Making protein recommendations on a per meal basis The "leucine threshold" and activation of the mTOR pathway Other metabolic signals triggered off by amino acids that play a role in health The roles of insulin and leucine in mTOR activation - shifts in their contribution over time Why oxidation of amino acids does not mean they are "wasted" Why MPS drops 2-3 hours after that peaking even when protein remains being fed Protein synthesis as an energy expensive process Leucine kinetics Protein leverage hypothesis

Episode 122: International Powerlifting Federation world champion and world record holder Brett Gibbs is on the show to discuss mindset, programming philosophy, success and failure, and preparation for the upcoming world championships. Brett was born and raised in New Zealand but has recently moved to Canada, where he runs his coaching business Gold Signature Coaching. Some of Brett's achievements include: 2x IPF Raw World Champion 83kg IPF Open World Champion (2015) 83kg IPF Jr World Champion (2014) Best IPF Jr in the World (2014) Smashed 25 world records Best New Zealand Lifter of All Time 2x IPF Jr 83kg World Silver Medalist (2013 & 2014)

Episode 121: 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. 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 some of the worlds leading golfers and Rugby League players. On top of this, and despite spending most of his professional career helping big people get bigger, he currently receives funding from Sheikh Mansour Bin Zayed Al Nahyan (the owner of Manchester City FC) to help professional jockeys make-weight safely. It is this combination of academic theory (over 75 research publications) and applied practice that has enabled Graeme to establish himself as a world-leading nutrition consultant and public speaker. Graeme is the only person in the UK who is an accredited sports nutritionist (rSEN), sports scientist (BASES) and strength and conditioning coach (UKSCA). He is the deputy chair of the Sport and Exercise Nutrition Register and has recently received a prestigious fellowship from the British Association of Sport & Exercise Sciences (BASES)

Episode 120: Kevin Folta PhD, is a horticulture professor at the University of Florida. Dr. Folta is passionate about spreading the word of good science, especially on misunderstood topics like genetic modification. Kevin Folta is a professor and chairman of the horticultural sciences department at the University of Florida. Dr. Folta received his Ph.D. from the University of Illinois at Chicago in molecular biology in 1998. Within his lab he researches photomorphogenesis in plants and compounds responsible for flavor in strawberries. Folta's laboratory has two primary research areas: controlling plant traits using light, and using genomics to identify molecular markers for key fruit-plant traits. Folta has been active as a science communicator since 2002, especially relating to biotechnology and genetic engineering. Folta has formal training in communication and has been recognized for his skill by scholarly institutions. He uses his experience to provide workshops to teach scientists and farmers how to communicate science effectively. Just recently, Dr. Folta won the 2016 Borlaug CAST Communication Award. Folta operates the Talking Biotech podcast which is billed as "A science-based assessment of new technology and the future of food",[30] in which he interviews agriculture scientists and experts in the fields of science and communication to discuss the genetic improvement of plants, animals, and microbes and other issues in biotechnology.

Episode 119: Krista Casazza PhD, discusses myths surrounding obesity, the role of epigenetics and the importance of the musculoskeletal system in weight loss maintenance and metabolic health. Dr. Casazza is an associate professor in the Department of Pediatrics at the University of Alabama. Working with the pediatric population, Dr. Casazza's research interest have evolved into understanding the resource partitioning during critical periods of growth and development with primary focus on the bone fat interface. Krista Casazza obtained her PhD from Florida International University in 2006, where her research focused on dietary and physical activity education interventions in adolescents. During her training Dr. Casazza investigated the effects of macronutrient modification (carbohydrate in particular) on reproductive hormones, insulin dynamics and body composition during a weight loss intervention in peri-pubertal African American girls.

Episode 118: Caoileann Murphy PhD is on the show to discuss protein metabolism, distribution and recommendations on per meal vs. daily basis. Caoileann has a PhD in exercise physiology, focusing on protein metabolism under the supervision of Stu Phillips at McMaster University. She has recently moved back to Dublin to work with Dr. Brendan Egan's research group.

Episode 117: Professer Julia Rucklidge from the University of Canterbury in New Zealand discusses some of her research looking at using micronutrient provision in the treatment of mental health disorders, ADHD, depression and PTSD. Clinical psychologist Professor Julia Rucklidge explores a range of scientific research, including her own, showing the significant role played by nutrition in mental health or illness. Julia J Rucklidge, PhD is a Professor of Clinical Psychology in the Department of Psychology at the University of Canterbury, Christchurch, New Zealand. Originally from Toronto, she did her training in neurobiology (McGill) and Clinical Psychology (University of Calgary). Her interests in nutrition and mental illness grew out of her own research showing poor outcomes for children with significant psychiatric illness despite receiving conventional treatments for their conditions. For the last 8 years, she has been investigating the role of micronutrients in the expression of mental illness, specifically ADHD, Bipolar Disorder, anxiety and more recently, stress and PTSD associated with the Canterbury earthquakes.

Episode 116: Professer Kevin Tipton from the University of Stirling discusses nutritional interventions for injured athletes, protein intakes, and the importance of protein timing and distribution for maximal anabolic response. Kevin Tipton is a Professor of Sport, Health and Exercise Science at the University of Stirling. His postdoctoral work was under the supervision of Professor Robert Wolfe at UTMB. Kevin's research focuses on exercise, nutrition and muscle metabolism in humans with emphasis on protein nutrition and metabolism in athletes, vulnerable populations, e.g. obese, elderly, and healthy volunteers. He has published over 50 papers in peer-reviewed journals and book chapters and has been invited to speak at numerous international and national conferences. He is an Associate Editor for Applied Physiology, Nutrition and Metabolism and serves on the Editorial Board of the International Journal of Sports Nutrition and Exercise Metabolism. He recently served on the National Academy of Science’s, Institute of Medicine, Committee for Military Nutrition Research. His interest in exercise science extends to the application of the science to athletic populations. He was the Sports Nutrition adviser for the Athletic Department at Auburn University and recently served as a Visiting Scientist at the Australian Institute of Sport in the Department of Sports Nutrition, for the International Olympic Committee on the IOC Sports Nutrition Consensus Conference committee, the FIFA and IAAF Sports Nutrition Consensus Conference committees and the UK Sport Nutritional Supplements Advisory Board. He also has coached and served as fitness and nutrition advisor for amateur soccer and rugby clubs.

Episode 115: Physical therapist Dr. Quinn Henoch discusses the crossover between strength training & physical therapy, movement screening, muscle tightness vs. muscle shortness, butt wink, squat depth and Quinn's evolving philosophy on the role of the physical therapist. Dr. Quinn Henoch has a Doctorate of Physical Therapy from the University of Indianapolis and is head of rehabilitation for JuggernautHQ and Darkside Strength. His clinic, Paradigm Performance Therapy, is adjacent to the new Juggernaut gym located in Laguna Niguel, CA. Quinn played football at the Div 1-AA level at Valparaiso University as a defensive back. He has also competed in track and field, Crossfit, and powerlifting. Currently, he trains full time as an Olympic weightlifter, and competed in the 2014 American Open and has qualified for the 2015 National Championships as a 77kg lifter.

Episode 114: Ryan Doris of De Novo Nutrition discusses adapting to situations to be successful, learning and operating out of necessity, self-responsibility, discipline & confront the brutal facts. Ryan is the Chief Executive Officer of De Novo Nutrition, running things on both the companies supplement and apparel lines. He also is one of the coaches part of De Novo Consulting, along with Ben Esgro, Mike Zourdos and others. At the age of 28, Ryan has already had huge successes in several fields. He competed as a pro natural bodybuilder, becoming one of the elite competitors in the world. More recently he has transitioned to powerlifting, in which he recently placed 2nd in the 93kg class at teh Arnold Classic. Academically, Ryan has two masters degrees (MBA & MIM). Personally, he describes himself as an "adapter".

Episode 113: A collection of the best guest answers to the question "if you could advise people to do one thing each day that would improve their life in some aspect, what would that one thing be?".

Short mini-episode from Danny on the concept of how to be wrong and how to critisize arguments without being a "hater".

Episode 111: Grace Liu, PhD discusses some of her work in creating a better microbiome composition in clients through diet, supplementation and testing. Grace's training includes 4 years in plant biology, bachelor degree in nutritional science and a doctorate in pharmacy. While her expertise is in the pharmaceutical world, Grace explores the various scientific, nutritional, and pharmacological ins-and-outs of optimal health. Much of her work is focused on looking at the gut microbiome. Grace runs TheGutInstitute.com

Episode 110: Nanci Guest, RD discusses some of her doctoral research into nutrigenomics and athletic performance. We also get into the role of nutrigenomics in creating personalized nutrition recommendations.

Episode 109: Ben Esgro of De Novo Nutrition discusses the complexity of physiology, how using science can be abused and the pitfalls of silver bullet theory.

Episode 108: In this episode we have an excerpt from Eric Helms' book; The Muscle & Strength Pyramid, in audio format. This section talks about your mentality towards nutrition.

Episode 107: Brad Dieter, PhD from Science Driven Nutrition is on to discuss the pitfalls in interpreting nutritional science, the importance of statistics, research on supplements and what a good nutrition philosophy should be based on.

Episode 106: Registered dietitian Rick Miller discusses the research on the potential effects of two variants of the beta-casein proteins found in milk on digestion & gastointestinal symptoms.

Episode 105: Professor John Cryan discusses some of his lab's breakthrough work on the microbiome and how it affects all aspects of the brain, including mood, behaviour, and potentially clinical issues such as autism and anxiety.

Go to episode page Brad Schoenfeld, PhD discusses various issues related to the research around muscle hypertrophy, nutrient timing and fasted cardio, as well as the correct way to view evidence-based practice.

Episode 103: 3DMJ coach Alberto Nunez in on the show to discuss what considerations that natural bodybuilding competitors should take regarding nutrition.

Episode 102: To kick off the new year, I reflect on some of the most important resources and lessons I have learned over the past year, including snippets of wisdom from books I’ve read, podcasts I've listened to, interviews I've watched and concepts I've reflected on.

Episode 101: Andy Morgan is on the show to talk about how to become a better coach and some of the principles behind the Muscle & Strength pyramids created by Eric Helms.