Sigma Nutrition Radio

Sigma Nutrition Radio has reached the 300th episode! To mark the occassion, Patreon supporters of the podcast and subscribers to the Sigma Synopsis email were able to submit questions about anything they wished. In this episode, Gar Benn joins me to go through some of the questions submitted. This episode focuses on all the random questions submitted about a range of things, from my schedule to religion to career highlights to living in Ireland, and everything in between!

Dr. Mark Hopkins is a lecturer in nutritional physiology at the University of Leeds, UK. His research focuses primarily on the physiological mechanisms of appetite control, and the interaction between diet, physical activity and appetite control. This includes examining the physiological and behavioural responses to dietary and exercise-induced weight loss. Mark is a member of the Association for the Study of Obesity, the British Association of Sport & Exercise Science and The Nutrition Society. Show notes: https://sigmanutrition.com/episode299/

David Zeevi is an independent research fellow at Rockefeller University in New York. His current work focuses on developing computational methods for studying microbial ecology in the human gut and in the marine environment, and its contribution to human and environmental health. Previously he completed his PhD at the Weizmann Institute of Science in Israel under Prof. Eran Segal, studying the human microbiome and its effect on host health and personalized nutrition. He was lead author on two important studies to come from the lab, published in Nature and Cell respectively. SHOW NOTES: https://sigmanutrition.com/episode298/

Cliff Harvey has a PhD in Nutrition from Auckland University of Technology (AUT), with his research focus being on ketosis, ketogenesis, and individual responses to diet. His research interests include MCTs, keto-induction, "keto-flu", and finding appropriate carbohydrate intake for individuals based on their metabolic state, activity and ethno-genetic factors. He is a Registered Clinical Nutritionist in New Zealand, with over 20 years of experience as a practitioner. Cliff was one of the very first practitioners to begin prescribing and working with low-carb, high-fat (LCHF), ketogenic, and lower-carb, higher-protein diets in the late 1990s. Cliff is the founder of the Holistic Performance Institute. SHOW NOTES: https://sigmanutrition.com/episode297

Alan Flanagan is currently a PhD researcher at the University of Surrey, UK. His research is in the general field of chrononutrition, with a specific focus on how calorie distribution and timing may impact health & energy balance. Alan has a Masters in Nutritional Medicine, also from the University of Surrey. Alan is also a qualified lawyer, practising in Dublin, Ireland before embarking on his PhD. SHOW NOTES: https://sigmanutrition.com/episode296/

Ben House has a Ph.D. in Nutrition from the University of Texas at Austin. Ben has worked as a Strength and Conditioning Coach and Nutritionist since 2006. He is currently the owner and founder of Functional Medicine Costa Rica, where he hosts courses, mentorships and retreats. House has numerous publications in peer reviewed scientific journals such as The International Journal of Obesity, has presented his work at multiple international conferences, and lectures regularly on health and nutrition at The University of Texas. SHOW NOTES: https://sigmanutrition.com/episode295/

Nicola Guess is a Registered Dietitian with a PhD in the dietary management of prediabetes from Imperial College London. She is currently Head of the Nutrition Unit at Dasman Diabetes Institute (DDI) in Kuwait. Nicola is a research fellow at King's College London where her research focuses on the role of diet in the prevention and management of type 2 diabetes. She has a particular interest in the use of low-carbohydrate diets in the management of type 2 diabetes, and leads a research programme investigating dietary modification – including increasing protein or the use of very-low-calorie-diets – on the factors underlying type 2 diabetes. Nicola received her Registered Dietitian qualification in the United States which included clinical rotations at the Baylor College of Medicine, and world-famous Weight Management Clinic at the Methodist Hospital in Houston, Texas. Nicola's expertise in the area of diet and type 2 diabetes is well recognised. She is currently a National Institute of Clinical Excellence (NICE) Guidelines Expert Adviser and was a Diabetes UK Research Fellow. She sits on the Diabetes UK Clinical Guidelines Committee which sets priorities for diabetes research in the UK; is a panel member of the Royal College of General Practitioners Lifestyle Group and was previously a topic expert on the NICE Guidelines Committee for the Prevention of Type 2 Diabetes. SHOW NOTES: https://sigmanutrition.com/episode294/

Jessica Setnick background in human behavior (she holds a Bachelor's degree in Anthropology from The University of Pennsylvania) combined with her expertise in dysfunctional and disordered eating (she is a Registered Dietitian with a Master's Degree and writes books and articles about eating disorders). A Certified Eating Disorder Dietitian and CEDRD Supervisor, Jessica is the author of The Eating Disorder Clinical Pocket Guide and Eating Disorders Boot Camp. She is a co-founder of IFEDD, the International Federation of Eating Disorder Dietitians.

Prof. Alexandra Johnstone is recognized as a leading innovative UK researcher within the field of human appetite control and specifically, the role of dietary protein. She is a Professor at The Rowett Institute at the University of Aberdeen in Scotland. She has published an extensive list of studies to assess the impact of diets on the body and the mind and to investigate how different meals and drinks affect our appetite, health and wellbeing. SHOW NOTES: https://sigmanutrition.com/episode292/

Click here to subscribe to Sigma Nutrition Premium Dr. Gabrielle Fundaro is a coach and science communicator for Renaissance Periodization coach. Dr. Fundaro is a former Assistant Professor of Exercise Science at Georgia Gwinnett College, and holds a PhD in Human Nutrition. In This Episode We Discuss: - Bacertial diversity: eveness & richness - What is an "optimal" gut microbiome composition - How rapidly does it change on changing diet? - Relationship between microbiome and disease states: which way around does this occur? SHOW NOTES: https://sigmanutrition.com/episode291/ Click here to subscribe to Sigma Nutrition Premium

Click here to subscribe to Sigma Nutrition Premium In This Episode We Discuss: How low is "too low" for low calorie days? How much do very low calorie days or fasting impact muscle retention? Is there a physiological benefit to diet breaks and refeeds? Eric is currently a Research Fellow at Auckland University of Technology, New Zealand. His work is focused on training and nutrition interventions that could have implications for bodybuilders, powerlifters and other strength athletes. Eric has many peer reviewed publications and currently has many ongoing research projects and collaborations. Previously, Eric completed his PhD at AUT. He also holds a BS in fitness and wellness, an MS in exercise science, and a MPhil in sports nutrition. Once a former business consultant specialized in advanced statistical data analysis, Menno has MSc from the University of Warwick (UK) in that area. Menno's background in science and statistics helped him to develop a unique way of approach questions in fitness. Menno is a published academic author and has spoken at some of the world's biggest evidence-based training conferences and events. SHOW NOTES: https://sigmanutrition.com/episode290 Click here to subscribe to Sigma Nutrition Premium

Ciaran is a post-doc research fellow at the Exercise Medicine Research Institute (EMRI) at Edith Cowan University in Western Australia. Ciaran completed his PhD in the Exercise and Behavioral Medicine Laboratory at The Ohio State University under the mentorship of Dr. Brian Focht. Here, his research focused on the physiological and psychosocial responses to physical activity lifestyle interventions in a variety of clinical populations including breast and prostate cancer, and individuals with knee osteoarthritis. Ciaran is also strong advocate of the dissemination/translation of scientific research to a variety of audiences. He is the founder of REACH (Research in Exercise and Cancer Health), a company designed to provide evidence-based guidelines of physical activity to health/medical professionals and individuals with cancer. SHOW NOTES: https://sigmanutrition.com

Ted is an online coach and podcaster. He has been in the fitness industry for over 20 years, with much of that spent as a sought-after personal trainer in Miami, Florida. During his coaching career he has worked with a variety of clients including Fortune 500 CEOs and celebrities, including Richard Branson and Robert Downey Jr. In more recent years he has continued to coach people online whilst being based in several different locations around the world. Show notes: https://sigmanutrition.com/episode288/

Gregg Slater is head of education at Lift The Bar, a company providing education to fitness professionals. After completing his BSc in Sports and Exercise Science Gregg started out his professional life as a Physical Education Teacher before making the transition towards his passion for fitness as a Physical Training Instructor in the Royal Air Force for 10 years. In 2015 he took up his role as Head of Education for Lift The Bar. Over this time Gregg has designed a number of acclaimed courses on a variety of topics, mentored trainers, consulted with gyms and runs regular educational seminars for personal trainers. In This Episode We Discuss "Dietary fatigue" The deficit-adherence model (dietary performance = deficit – fatigue) Balancing diet sustainability, rate of progress and adherence How previous experiences with diets shoudl be taken into account Transitioning from a period of dieting to a period of weight maintenance Dietary autoregulation SHOW NOTES: https://sigmanutrition.com/episode287/

Click here to subscribe to Sigma Nutrition Premium Dr. James Morton is a Professor of Exercise Metabolism at Liverpool John Moores University. He has an extensive list of published peer-review research in high impact journals, as well as being deeply involved in the highly-regarded sport science and nutrition programs at LJMU. James was Head of Nutrition at Team Sky (now Team Ineos) during a period where the team captured 5 Tour de France titles. Previously, Dr. Morton worked as head performance nutritionist at Liverpool Football Club. He also also worked with professional and amateur boxers. Show Notes: https://sigmanutrition.com/episode286/ Click here to subscribe to Sigma Nutrition Premium

Intro to Danny's framework for defining "health": 1) Physical Reality – 06.30; 2) Contentedness – 14.08; 3) Psychological Framework – 31.37 DUBLIN SEMINAR: https://sigmanutrition.com/healthseminar/ SHOW NOTES: https://sigmanutrition.com/episode285

Simone is an Intuitive Eating Counsellor, currently finishing MSc Nutrition and Behaviour at Bournemouth University. She is also a PhD Counselling psychology candidate. Her academic research area is body image and adaptive eating, and she practices as a therapist in the field of nutrition, chronic dieting, body image and eating disorders. In This Episode We Discuss The scale of the problem of negative body image Tying appearance to self-worth & personal identity External drivers of negative body image Root causes of obesity Why "self-responsability" isn't helpful at scale Steps in modifying body image Self-talk: moving from negative to neutral to positive Can non-weight loss interventions improve health to the same degree as those that lead to weight loss in "at risk" groups (e.g. those with diabetes or with obesity)? SHOW NOTES: https://sigmanutrition.com/episode284/

Dr. Williams is the Director of the Sports Genomics Laboratory and is a Reader in Sport and Exercise Genomics at Manchester Metropolitan University. Alun is also Honorary Senior Research Associate at University College London. He has a PhD from the University of Birmingham. He has published expert position statements about the ethics and practicality of applying genetic technologies in sport. And was recently involved in the historic IAAF vs. Caster Semenya case related to testosterone levels within athletes with differences of sexual development (DSD). SHOW NOTES: https://sigmanutrition.com/episode283/

Professor Louise Burke has been one of the most highly respected and accomplished sports nutrition researchers over several decades. She has been the head of sports nutrition at the Australian Institute of Sport (AIS) for nearly 30 years, publishing a vast number of important, novel and high-quality papers in the sports nutrition field. Professor Bourke's research interests lie in nutritional intervention strategies for sporting performance. The goal of Louise's research is to find practical nutrition strategies that athletes and coaches can use to achieve optimum performance. Often this will involve examining metabolism during and after exercise to discover how complex systems work. SHOW NOTES: https://sigmanutrition.com/episode282/

Click here to subscribe to Sigma Nutrition Premium Dr. Jake Linardon is a Lecturer in Psychology at Deakin University, Melbourne Australia. He started working at Deakin in 2018, shortly finishing his PhD at Australian Catholic University (2017). He continues to research into eating disorders, with a primary focus on testing and evaluating a broad range of treatment approaches for eating disorders. SHOW NOTES: https://sigmanutrition.com/episode281/ Click here to subscribe to Sigma Nutrition Premium

Dr Elliott-Sale is an associate professor in female physiology at Nottingham Trent University. There, she is also the Head of the Musculoskeletal Physiology Research Group. She is also responsible for teaching on the undergraduate and postgraduate Sport Science degree programmes. Dr Elliott-Sale teaches mainly in the areas of Exercise Physiology and particularly in Female Physiology, Performance, and Health. In This Episode We Discuss: --> Menstrual disorders: secondary amenorrhea (loss of 3 or more consectively) vs. oligomenorrhea (cycle longer than 45 days), vs.Functional --> Hypothalamic Amenorrhea (FHA) vs milder symptoms of some dysfunction --> What is happening on a hormonal level that ties in with menstrual issues? --> Understanding "energy availability" --> How do we quantify what is "low" energy availability? --> Relative Energy Deficiency in Sport VS. Female Athlete Triad --> Landmark papers that really advanced understanding of this concept Triad can lead to decreased estrogen. --> Implications for contraceptive pill users? --> Difference in risk between genders? --> Difference in expression of symptoms among genders? --> Reduced EA = increased illness/injury and thus more opportunities to train are lost. --> Recommendations for at risk athletes --> The screening and diagnosis of RED-S is challenging, as symptomatology can be subtle. --> Individuality: How great the energy deficiency needs to be for that individual to be symptomatic SHOW NOTES: https://sigmanutrition.com/episode280

Links: Click here for episode page Receive our free weekly email about nutrition/health content About This Episode: Avrum Bluming received his MD from the Columbia College of Physicians and Surgeons. He spent four years as a senior investigator for the National Cancer Institute and for two of those years was director of the Lymphoma Treatment Center in Kampala, Uganda. He organized the first study of lumpectomy for the treatment of breast cancer in Southern California in 1978, and for more than two decades he has been studying the benefits and risks of hormone replacement therapy administered to women with a history of breast cancer. Dr. Bluming has served as a clinical professor of medicine at USC and has been an invited speaker at the Royal College of Physicians in London and the Pasteur Institute in Paris. He was elected to mastership in the American College of Physicians, an honor accorded to only five hundred of the over one hundred thousand board-certified internists in this country. Carol Tavris received her PhD in social psychology from the University of Michigan. Her books include Mistakes Were Made (But Not by Me), with Elliot Aronson; Anger: The Misunderstood Emotion, and The Mismeasure of Woman. She has written articles, op-eds, and book reviews on topics in psychological science for a wide array of publications — including the Los Angeles Times, the New York Times Book Review, the Wall Street Journal, and the TLS — and a column, "The Gadfly," for Skeptic magazine. She is a fellow of the Association for Psychological Science and has received numerous awards for her efforts to promote gender equality, science, and skepticism.

Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Jackson Peos, PhD was the lead researcher on the ICECAP trial (Intermittent versus Continuous Energy restriction Compared in an Athlete Population), looks at the effect of including a "diet break" week after every 3 weeks of dieting, compared to a continuous hypocaloric diet for the duration of the full dieting period. In This Episode We Discuss: - Theoretical reasons for including diet breaks and refeeds within dieting periods - Distinguishing between intermittent fasting protocols and intermittent moderate energy restriction (MOD-IER) - Lessons learned from the MATADOR trial - What might differ between obese and athletic populations - Design of Jackson's "ICECAP trial" - Determining the duration, frequency and magnitude of diet breaks, refeeds and energy restriction - Current best practices for implementing these strategies

Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Eric is currently a Research Fellow at Auckland University of Technology, New Zealand. His work is focused on training and nutrition interventions that could have implications for bodybuilders, powerlifters and other strength athletes. Eric has many peer reviewed publications and currently has many ongoing research projects and collaborations. In This Episode We Discuss: Ongoing trial looking at effects of differnt sizes of caloric surplus for muscle gain Eric's unconventional appraoch to his current contest prep Non-quantitative tracking and assessment of progress Applying lessons from bodybuilding to other areas of life

Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Nick Gant is Director of the Exercise Neurometabolism Laboratory at the University of Auckland. His group uses interdisciplinary approaches from the nutritional sciences and neurosciences to investigate the role of nutrition in brain health and performance. Nick is particularly interested in foods and supplements that prevent brain fatigue and improve physical and cognitive function. His research is currently funded by the Royal Society of New Zealand, the Health Research Council of New Zealand, and several industrial partnerships. He partners with clinicians and dieticians within the NZ Centre for Brain Research and provides scientific and educational support for elite athletes, government and military organisations In This Episode We Discuss: Understanding fatigue Hypoxia-induced decrements in cognitive performance Role of caffeine and stimulants in "rescuing" performance in high-fatigue/high-stress states Creatine for cognitive function and brain health Potential for creatine mitigating traumatic brain injury (TBI) Can ketones aid in mitigating traumatic brain injury? Thoughts on cognitive impact of nicotine CHO mouth rinsing: proposed mechanism of action

Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Kate has both undergraduate and graduate degrees in Psychology and spent time as a psychology professor at a college and university level. She currently is a health & nutrition coach, working for Precision Nutrition, where she has coached over 1,000 people. Now she coaches fitness professionals on how to be better coaches. In This Episode We Discuss: --> Using an understanding of human psychology to improve coaching outcomes --> How we go about rationalizing our behaviour. --> How coaches can develop empathy --> Fitting the diet to your lifestyle: how much leeway/flexible does one give? --> The best skills a coach can teach themself --> Resilience --> Proactive and reactive coping strategies

Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Bryan Chung is a plastic/hand surgeon and PhD research designer. He is a methodologist who improves people's relationship with science. In This Episode We Discuss: --> Bryan's advice column for people who have "relationship problems with Science" --> If things merely confirm what you are already doing, why you should filter it out --> How to determine what is practically meaningful from a study --> The importance of establishing what the research question is --> How to deal with the daunting nature of statistics in research --> Why you're already good enough to start engaging with research

Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Professor Barbora de Courten, MD PhD FRACP MPH is a Professor at Monash University, Australia. She is a National Heart Foundation Future Leader Fellow and a specialist physician with a PhD in epidemiology, extensive training in clinical trials (NIH) and a Master of Public Health (Monash University). She has expertise across the translational research continuum from epidemiology, human mechanistic studies to clinical trials and public health interventions through to practice. She is passionate about research into holistic approaches to prevention and treatment of chronic diseases by promoting health through safe, low-cost and easily scalable interventions with the potential to have an immediate public health impact to prevent and treat chronic diseases. She believes this will impact not only health of individuals but also be beneficial to our society and environment we live in. Her vision is to establish new strategies for prevention and management of chronic diseases, specifically obesity, diabetes and cardiovascular disease. Her goal is that her research findings will ultimately translate into treatment guidelines, reduced diabetes and cardiovascular morbidity and mortality and reduced healthcare costs. In This Episode We Discuss: --> Mechanisms by which certain behaviours (inactivity, poor diet, smoking, etc.) increase chronic disease risk: inflammation, oxidative stress and advanced glycation (AGE formation). --> What is carnosine? --> How might carnosine supplementation reduce risk? --> Dosage and timing used in trials to date --> Prof. de Courten's trial showing improvements in insulin sensitivity and an oral glucose tolerance test --> As beta-alanine works by increasing muscle carnosine concentration, could it be useful for the health?

Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Prof. Hawley is Director of the Mary MacKillop Institute for Health at Australian Catholic Universtiy in Melbourne, Australia. He has published over 220 scientific manuscripts, written over 100 articles for technical journals and has authored numerous book chapters for exercise biochemistry and sports medicine texts. He is an Associate Editor for Diabetologia and currently sits on the Editorial Boards of many international journals. He is a frequently invited speaker at both National and International scientific meetings. John's primary research focus includes the interaction of exercise and diet on the regulation of fat and carbohydrate metabolism, particularly within skeletal muscle, the molecular basis of exercise training adaptation and the cellular bases underlying exercise-induced improvements in insulin action. In This Episode We Discuss: --> Current work being done by Prof. Hawley's lab on circadian metabolomics Defining the human metabolome and circadian metabolomics --> Comparative analysis of the circadian metabolome in the serum versus peripheral tissues (i.e., skeletal muscle) --> Impact of high-fat or high-carb diet on the daily variation in metabolites --> How dietary intake is a strong zeitgeber for peripheral clocks --> Tissue-specificity of the human circadian metabolome --> Time-restricted feeding in animal models and in humans

Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Alex is currently completing a PhD at the University of Brighton in the UK, investigating the implications of RNA sequencing in the detection of anabolic steroid use and the harnessing of the molecular mechanisms of "muscle memory". He is currently conducting research aiming to address a hypothesis that suggests that the myonuclei obtained via strength training and anabolic steroid usage are retained and therefore provide long term advantages to steroid users. In This Episode We Discuss: --> The mechanism of hypertrophy via myonuclei accumulation --> Defining "muscle memory" in relation to myonuclei --> Animal models that show myonuclei don't dissappear after atrophy --> Anabolic steroids activate the stem cells in muscle (satellite cells) resulting in a donation of their nuclei into muscle fibres --> How drug testing works --> How you prove someone has taken exogenous testosterone via T:E ratios --> The Athlete Biological Passport --> Thoughts on the recent Jon Jones case --> Next generation "omic" technologies such as transcriptomics could enhance the testing protocols

Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Lyndon is Head of Education at JPS Health & Fitness in Melbourne, Australia.He has a Bachelor of Applied Science in Exercise and Sport Science and is completing a Masters in High Performance Sport Science. He is also a qualified strength and conditioning coach and has coached many athletes over the past number of years. Jacob is the founder and director of JPS Health & Fitness in Melbourne, Australia. Having worked in the industry for close to a decade, Jacob's wealth of knowledge coupled with his experience in the trenches has led him to become one of Melbourne's most sought out trainers. His role has extended fate beyond working with his beloved clients, to now mentoring aspiring personal trainers, holding workshops and seminars, and writing for the nations personal training governing body, Physical Activity Australia.

Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Throughout recent years, Luke Leaman has become a prominent figure in the health and fitness industry. With a mantra of "Health Over Everything," his teachings, research, and knowledge boldly reflect that. Luke has spent the last 9 years educating coaches, trainers, and health professionals around the world on biochemistry and physiology, with a large focus on the application of this knowledge. Earlier on in his career, Luke sought out the best in their fields to internship with, learn from, and work alongside. Luke has mentored under world-renowned Strength Coach Charles Poliquin, as well as Dr James Lavalle formally of the Lavalle Metabolic Institute, and author of Cracking the Metabolic Code. Over the years, Luke has focused his learning and education on the stress response in relation to fat gain, metabolic disruption, and performance. Through his knowledge, he has been able to help hundreds of clients get back to peak health when all hope had previously been lost. In September 2015 he began his mission with Muscle Nerds. His focus is to bring health back to the health and fitness industry, to help mould critically thinking, educated coaches, and to do so in a positive, encouraging, and enthusiastic manner.

Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Fiona is an Advanced Accredited Practising Dietitian (AdvAPD) and university lecturer in nutrition and dietetics. Her academic research areas are dietetic private practice benchmarking, interprofessional learning and HAES (Health At Every Size) integration into dietetics. Fiona has close to a decade of academic work under her belt and has been employed by Queensland University of Technology (QUT), Central Queensland University (CQU) and the University of the Sunshine Coast (USC). She will soon complete a PhD focusing on the clinical application of weight neutral approaches to weight concern in dietetics and it's adoption into practice. Fiona's mission is to empower health professionals to adopt weight neutral practice by providing support and training in how and why to do so. In This Episode We Discuss Defining Health At Every Size (HAES) Weight neutral program vs. weight loss program Benefits of non-diet approaches Long-term data on dieting Can obese patients still improve their health even if there is no weight loss? Problems with basing health status on bodyweight and/or BMI Striking the balance of knowing weight loss is beneficial with the potential that focusing solely on weight change can be contraindicated Intuituve eating

Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Marty is an engineer by trade but his passion is for researching and writing about nutrition topics over at his site optimisingnutrition.com. There he has created a framework for eating for health, which focuses on the intersection between energy density and nutrient density. He promotes maximizing micronutrient density of the diet, regardless of your dietary approach or goal.

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Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Role of mitochondria in lifespan regulation and prevention of metabolic diseases Health-promoting effects associated with: low caloric intake, reduced glucose metabolism, physical exercise, sirtuin signaling & more How Prof. Ristow's findings go against the popular "free radical theory of aging" How increased formation of reactive oxygen species (ROS) within mitochondria can increase longevity ROS causing a vaccination-like adaptive response that culminates in increased stress resistance and extended longevity Mitochondrial hormesis or mitohormesis Human vs. non-human trials How do insulin, protein and resveratrol affect longevity? NAD Caloric restriction vs maintenance of lean physique for longevity Head of Institute of Translational Medicine at ETH Zurich and heads up the Energy Metabolism Laboratory. Prof. Ristow has been involved in research for many years examing Biochemistry and Physiology of Aging, Exercise, Obesity, Type 2 Diabetes. Prof. Ristow's group are interested in the biochemical and molecular basis of longevity — in particular the role played by mitochondria in lifespan regulation and prevention of metabolic diseases. Contrary to the widely re-iterated 'Free Radical Theory of Aging', his group have been the first laboratory to show that the health-promoting effects associated with low caloric intake, physical exercise and other lifespan-extending interventions like sirtuin signaling are caused by increased formation of Reactive Oxygen Species (ROS) within the mitochondria, causing a vaccination-like adaptive response that culminates in increased stress resistance and extended longevity, a process called mitohormesis.

Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Dr. Davy, is a Professor in the Department of Human Nutrition, Foods and Exercise at Virginia Tech. She conducts research investigating the role of diet and physical activity behaviors in the prevention and treatment of obesity and related comorbidities, beverage consumption and weight management, and dietary assessment methodologies. Dr. Davy received a BS in Nutrition in 1989 and an MS in Exercise Physiology in 1992 from Virginia Tech, and a PhD degree in Nutrition from Colorado State University in 2001. Dr. Davy is a Fellow of the American College of Sports Medicine and The Obesity Society, and serves on the Board of Editors for the Journal of the Academy of Nutrition and Dietetics. Her research has been supported by the National Institutes of Health. To date, she has published more than 100 peer-reviewed journal articles. At Virginia Tech, she directs the Laboratory for Eating Behaviors and Weight Management. In This Episode We Discuss Self-report measures: diet records (3-4 days), recalls, Food Frequency Questionnaires Limitations of typical self-report measures used in research Social desirability bias Do particular meals/diet habits cause more inaccurate reporting? How do the self-report methods try to minimize the degree of underreporting? Intake biomarkers: Urinary excretion, isotope-based methods, etc. Metabolomics Tech-based methods: wearables, cameras, Remote Food Photography Method (RFPM)

Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Trevor received a PhD in Biochemistry from the Univerisity of Arizona at the age of 23. Previous to that he completed his undergraduate degree whilst still in high school. He currently is the owner of Trevor Kashey Nutrition, where he works with an array of different people. Previous to that he was an owner of Relentless Dietetics. Trevor has competed in strongman and bodybuilding in the past, and has been the nutrition consultant to many athletes in those sports and other strength-based sports. Trevor is a lover of learning, science and critical thinking.

Ari Snaevarsson is a nutrition coach who works primarily with clients who suffer from disordered eating patterns. He also works as a dietetic technician at a residential eating disorder treatment center. In both capacities, he helps clients develop positive relationships with food and their bodies. His book, 100 Days of Food Freedom, outlines a simple, day-by-day process to recovery from one's eating disorder. In This Episode We Discuss Commonalitites in recovery from the various eating disorders Defining recovery The factors that may increase the probability of that recovery being a success Critical nature of support systems How you can support a friend/family member recovering from an eating disorder Modification of environment and lifestyle Goal setting: what metrics can be assessed on an ongoing basis? Understanding relapses accurately Cognitive dietary restraint – dieting messages from the diet industry Body-positive, intuitive eating approach Health At Every Size (HAES) – misinterpretations and misconceptions

Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Steve Taylor is a registered dietitian and lifestyle coach who through sustainable behavior changes elicits positive lifestyle transformations in, and with his clients. Steve has a Master's Degree in Dietetics, Nutrition, and Exercise Physiology. This formal training, combined with a decade of experience, has equipped him with powerful tools, skills, and strategies which he now teaches and shares with others. In addition to his own coaching practice, Steve is the registered dietitian for 3D Muscle Journey. Originally from Kansas City, Missouri, Steve now resides in Los Angeles, California. In This Episode We Discuss Philosophy to coaching The issue of weight re-gain and loss of adherence Understanding client motivation and attitudes Sustainable diet methods Balancing sustainability with methods that can get rapid results Messages in the dieting industry that are particulary damaging

Links: Go to episode page Receive Danny's free emails Subscribe to Sigma Nutrition Premium About This Episode: Chad Kerksick, PhD currently works as an Assistant Professor of Exercise Science and Director of Graduate Programs in the School of Sport, Recreation and Exercises for Lindenwood University in St. Charles, MO. He received his PhD in Exercise, Nutrition and Preventive Health from Baylor University, a Masters degree in Exercise and Sport Science at the University of Memphis and a Bachelor's degree in Health and Exercise Science at Truman State University. He is certified as a strength and conditioning specialist by the National Strength and Conditioning Association and as an athletic trainer by the National Athletic Trainers Association and recognized as a Fellow of the American College of Sports Medicine and International Society of Sports Nutrition.

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 This Episode We Discuss How Dan built a successful online nutrition business after being a successful personal trainer Coaches transition their skills online Lacking clarity over what to do Coaches lacking confidence in either themselves or the process/plan Why wanting to make money is a good thing Optimizing time and productivity the 2-3 pieces of low-hanging fruit for a coach out there who wants to build success online

Andrew is currently an Assistant Professor of Exercise Science in the Exercise & Performance Nutrition Laboratory at Lindenwood University in St. Charles, Missouri. In the near future, Andrew will be changing jobs as he will soon be serving as the Director of Sport Medicine Research for a satellite health system of Mayo Clinic in La Crosse, Wisconsin. Andrew earned his Bachelor's degree in Physical Education and Exercise Science at the University of North Dakota. He went on to complete a Master's degree in Human Performance at the University of Wisconsin – La Crosse. He later completed his PhD in Kinesiology with an emphasis in Exercise Physiology at Texas A&M University, working under Dr. Richard Kreider in the Exercise and Sport Nutrition Lab. His primary research area focuses on the use of different nutritional and training strategies to improve measures of performance and health which has led to several publications in peer reviewed journals and has presented at multiple national conference events. He currently is investigating the prevalence of use and supplementation habits of pre-workout supplement users in addition to monitoring changes in energy availability and body composition throughout a season in several team sport athletes. Andrew is also a co-host for the podcast Clinically Pressed. In This Episode We Discuss Caffeine Beta-alanine Sodium bicarbonate Citrulline Beetroot juice Making sure no banned substances found in your supplement Which compounds are likely to benefit each type of sport What steps to take to get the best quality product

Alex holds a master's degree in Nutrition from Bastyr University. He is a full-time researcher at Examine.com involved in updating the supplement database, editing ERD articles, and blogging about nutrition. Alex also teaches young minds about human nutrition and functional medicine at the University of Western States. He enjoys blending the scientific aspects of nutrition with the pragmatic realities of life to help others achieve their goals. In This Episode We Discuss Potential controversies in how protein influences human health Hypothesis of protein restriction (and methionine restriction) benefitting longevity via impact on mTOR and AMPK Extrapolating animal data to humans: limits and conclusions Does protein restriction actually increase human lifespan? How do we balance the potential benefit of protein restriction with the known benefits of high-protein intakes for muscle mass and function? Are high-protein intakes detrimental for gut health and/or the gut microbiome? How other dietary components can mitigate the negative impacts of protein on gut health How cooking methods may influence the imapct of protein-rich foods on health Knowing the potential risks of a high-protein diet Cost:benefit analysis of protein intake Support the podcast at: patreon.com/sigmanutrition

Alan is a qualified lawyer and nutritionist based in Dublin, Ireland. Alan has a Masters in Nutritional Medicine from the University of Surrey. And in 2019 he will be starting his PhD work at the same institution, focusing on chrononutrition. In This Episode We Discuss: Public health messaging vs. individual advice Barriers to better nutrition at the population level What policies could make a difference? Do we know what a healthy dietary pattern is? Addressing criticisms of nutritional epidemiology Understanding the hierarchy of evidence: quality of evidence vs. proof standards

Danny is interviewed by Robbie Bourke of OPEX on a range of topics related to the fundamentals of evidence-based nutrition. Instagram: @dannylennon_sigma

Danny answers questions submitted by podcast listeners. To submit yours, go to sigmanutrition.com/question

Dr Shukla is an Assistant Professor of Research in Medicine at Weill Cornell Medical College and an Assistant Attending Physician at New-York Presbyterian Hospital. Dr Shukla's clinical interests and expertise include management of obesity and related metabolic complications including type 2 diabetes. Dr Shukla obtained her medical degrees, MBBS and MD, from and completed internal medicine residency at Grant Medical College & J J Group of Hospitals in Mumbai, India. She subsequently trained in the UK as a senior house officer in Medicine, Specialist Registrar and Clinical Fellow in Endocrinology and as Registrar in Clinical Pharmacology in Australia over the next 5 years. While in the UK, she completed the training and examination requirements and was granted the MRCP(UK) degree. Dr. Shukla is currently the Director of Clinical Research at the Comprehensive Weight Control Center. A key area of Dr. Shukla's research is a novel behavioral intervention, termed "food order," for regulation of blood glucose in individuals with overweight /obesity, type 2 diabetes, and prediabetes In This Episode We Discuss Trials conducted examing the glycaemic response to food order "Carbohydrate-last meal pattern" Typical mixed meals where the components are not as easily separated Impact of fiber before ingestion of a main meal How these strategies compare to a protein pre-load Impact on ghrelin and GLP-1 How does all this research apply to real world recommendations for prediabetes and diabetes SNR LIVE: sigmanutrition.com/snr-live/

In this episode Danny discusses the concept of "what is science?" with input from: Andy Galpin, PhD Brad Dieter, PhD John Kiely Trent Stellingwerf, PhD Mike T Nelson, PhD Ciaran O' Regan In This Episode We Discuss What is science meant to be? What is science pragmatically? "Science doesn't prove anything it just reduces uncertainty" If you want to know something better, it takes concentrated cognitive effort and thinking. Wrestle with difficult ideas. Don't just consume What information do you have that you can collect, how does that inform your mental model? And how do you test that model Crucially, how do you disprove that model? Application: explicit vs. tacit knowledge. (Tacit = coach intuition) Adding that knowledge to a larger body of evidence You don't identified as your views, but as the being that has certain views that are subject to change Far important how you think than what you think

Mike has a PhD in exercise physiology from the University of Minnesota, with that work focusing on the concept of metabolic flexibility. In addition, he has a MS in biomechanics and an adjunct professor and a member of the American College of Sports Medicine. In This Episode We Discuss How to correctly think about metabolic flexibility Metabolic flexibility in adipose and muscle tissue Fuel use in type 2 diabetes Why ketogenic diets do not increase metabolic flexibility What drives metabolic inflexibility Metabolic flexibility pathways are therapeutic targets for metabolic diseases SNR LIVE NOV. 24th: sigmanutrition.com/snr-live/