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27 Oct 2020
Ep.47 Hugh Gilmore: Risk and rewards of psychology in coaching
00:54:51
Hugh Gilmore is a BASES accredited sports psychologist who has spent the last 6 years working with Olympians and Paralympians within Great Britain athletics and GB weightlifting. He also has a wealth of experience working within the GAA and Net Ball Northern Ireland. On top of all that, Hugh is also co-host of the Eight Percent Mental podcast.
Hugh's background in sports science and sports psychology.
What it's like working as a sport's psychologist for GB Athletics and GB Weightlifting
The power of instruction and guidance on sports performance
How does a sport's psychologist help an athlete perform better
The power of reframing a situation to change someone's perspective of it
An introduction to tubing
Why telling people what to do is not a useful approach
How asking questions with Motivational Interviewing helps bring about change
Hugh's thoughts on the increase in interest in psychological techniques in coaching in recent years
The concept that strong medicine can be strong poison: how psychology can also cause harm
Why comprehensive training in psychology is important to make sure practitioners don't cause harm
The danger in assuming that all psychology techniques are benign
The example of using mindfulness in treating eating disorders
What are some contradictions of different psychological techniques
What's the problem with NeuroLinguistic Programming (NLP)
Importance of realizing that no technique works all the time
Is there any way to know if a psychology practitioner is genuinely qualified?
04 Mar 2020
Ep.26 Joe O'Brien: The psychology of behaviour change in nutrition
00:55:24
Joe is currently completing a doctorate in Health Psychology at Liverpool John Moores University and runs the Instagram page @headfirst0. His special interests are in the psychology of behaviour change and the relationship between physical and mental health. He is currently based in Dublin where he works with Spectrum Mental Health.
In this episode we cover:
- Joe's interest in Nutrition and Exercise and how that influenced his path in psychology
- The relationship between proper nutrition, exercise and sleep in maintaining good mental health
- How can lifestyle change be incorporated into strategies to improve mental health and wellbeing?
- The importance of multidisciplinary teams in tackling the various aspects of "whole-body" mental health.
- The importance of behaviour change in public health initiatives
- Psychological factors involved in successful weight loss maintenance
- The need to address underlying psychological needs in some individuals before they successfully attempt lifestyle change
- Stigma around psychological/mental health help and possible push-back when it's recommended
- The difference between education and training in behaviour change
- The importance of language around food and the problem with black and white (dichotomous) thinking
- The role of government policy change in altering our environments to bring about improvements in diet and exercise habits
- Joe's doctoral research and his idea's to develop screening tools to better match clients with the most appropriate intervention
- Some of the more commonly used behaviour techniques in nutrition and exercise and how they may not be used optimally
- The potential of having psychology professional's shadowing fitness/nutrition professionals to help them improve their behaviour change approaches.
13 May 2020
Ep.34 Maeve Hanan: Getting the right message across in nutrition
00:50:56
Maeve is a Registered Dietitian with a background in clinical nutrition, having worked in the NHS as a General Dietitian, a Stroke Specialist Dietitian and a Paediatric Specialist Dietitian. She is also an experienced Health Writer writing for such sites at the Food Medic
Maeve is also the founder of Dietetically Speaking - a nutrition communication and consultancy company which promotes accessible, no-nonsense messages about nutrition.
Maeve's background as a stroke and pediatric dietitian in the NHS and her transition to working online and as a health writer
Maeve's recent focus on eating disorders and intuitive eating
The importance of psychology in helping people with eating disorders or improving their relationship with food
Some of the strategies used to help people suffering from eating disorders
Maeve's thoughts on the huge amount of nutrition misinformation found on social media and the internet
Maeve's tips for ensuring you're following the right nutrition accounts (her nutribollocks detection kit)
The danger of black and white thinking in nutrition and why it's so common
Using social media to help spread good nutritional messages
An explanation of intuitive eating and the steps involved
The challenges dietitian's can experience when transitioning to working online/telehealth
The importance of sharing good quality content on social media to build your presence
Maeve's company Nutrimote: a hub for online nutrition professionals and all the resources available to help them build their business online
Some ideas about how to stay updated on nutrition science
Maeve's nutrition book and how her philosophy for healthy eating
21 Sep 2020
Ep.45 Kirk English: Health in space and how astronauts exercise
01:14:31
Kirk is an assistant professor at the University of Houston-Clear Lake (UHCL) and the director of experimental research at the Health and Human Performance Institute, also at UHCL. Prior to that, he was an exercise physiologist and senior scientist at NASA-Johnson Space Center where he continues to collaborate and consult. Broadly, his research evaluates nutritional and exercise interventions to protect and enhance skeletal muscle metabolism, mass, strength, function, and performance. He has applied this focus to individuals with chronic disease, aging adults, competitive athletes, and astronauts.
Kirk's background in exercise science and how he got involved with NASA
What's it like working for an organization like NASA and what work did Kirk do in the lab?
What are the health problems associated with spaceflight?
What physical changes do astronauts experience after an extended period in space?
How can scientists recreate some of the conditions that cause muscle loss on Earth?
How much muscle mass and bone mass and strength can an astronaut lose while on a mission?
Why is maintaining muscle in space so important? Why do astronauts need to be strong and fit?
Can astronauts gain strength during spaceflight?
How do astronauts train for emergency situations?
How do astronauts train in space.
How has space-training equipment evolved over the years and what are the engineering problems that have be dealt with?
What kind of training programmes do Astronaut Strength Conditioning and Rehabilitation Specialists (ASCRS) prescribe?
17 Dec 2020
Ep.50 Grant Tinsley: Intermittent fasting, fat loss and performance
01:02:22
Dr. Grant Tinsley is an Assistant Professor and the Director of the Energy Balance & Body Composition Laboratory at Texas Tech University. The major research interests of his laboratory are the critical evaluation of body composition assessment techniques, the influence of intermittent fasting on health and physical performance, and sports nutrition strategies to improve performance and body composition.
Grant's background and how he got into researching body composition and intermittent fasting
What were the general recommendations on meal frequency for fat loss and performance before IF became popular?
How is body composition analysed and what are the limitations with most methods?
What are some of the most frequently used techniques for measuring body fat and muscle mass and how do they work?
Why might a researcher want to use a combination of techniques for measuring body composition?
What is IF, what are the different types and why does that make interpreting research difficult?
An explanation of periodic fasting, alternate-day fasting and time-restricted feeding
Why focusing on "when" you eat may make a diet more appealing thant "what" you eat.
What are some of the possible benefits of IF and are they all weight-loss dependent?
Why IF may not be useful for everyone?
What are some of the considerations for IF in athletic populations?
Why would a higher meal frequency potentially be more beneficial for athletes or people trying to gain muscle?
What has Grant's own research shown on the effects of IF while doing resistance exercise?
What are the issues with trying to record people's food intake during these free-living trials?
Why might protein play such an important role in the effects of IF while resistance training?
What has Grant's research shown on the effects of IF in cyclists?
How can body composition changes translate to improved performance?
Why we need to be much more conservative with changes in meal frequency when working with elite athletes?
Could changes in hormones like IGF1or testosterone have important effects in the long term?
04 Sep 2019
Ep.07 Eric Helms: A sustainable paradigm in physique sports
01:38:23
Dr Eric Helms PhD, CSCS is the Chief Science Officer of 3DMJ, helping lifters find sustainable pathways to high performance. Eric is a research fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, pursuing research in training, nutrition and psychology for strength and physique sport. Eric has a PhD in Strength and Conditioning with a research focus on autoregulating powerlifting, a masters with a research focus on protein and macronutrient manipulation for dieting bodybuilders, a second masters in exercise science and health promotion, and a bachelors in sports management, fitness and wellness. Also an athlete, Eric earned pro status as a natural bodybuilder with the PNBA in 2011, is a raw powerlifter in the IPF, and dabbles in weightlifting.
The reason Eric felt the need for his recent paper
The prevalence of disordered eating in physique sports
Are people whom are more susceptible to disordered eating drawn to physique sports?
The physiological and psychological stresses endured during physique prep
Eric's own experience from his most recent bodybuilding competition prep
The importance of appreciating a naked wife over a pizza slice
How to structure a nutrition post-show to limit the risk of disordered eating
Eric's thoughts on how the fitness industry can change to reduce some of the issues commonly seen in physique sports
27 Feb 2020
Ep.25 Lee Bell: Understanding overtraining in strength training
01:10:20
Lee is a strength and conditioning / sport and exercise science lecturer based at Sheffield Hallam University. He has a publication background in athlete performance, with a special interest in strength sport fatigue. Lee is also co-director at TRA Performance Education, an education platform for coaches and trainers to develop their skills and knowledge.
Lee's love for science, training and educating people and how it's lead to his career in educating coaches
The importance of making academic research in sports science applicable to coaches and practitioners
The difficulties of getting ethical approval for many experiments in strength and conditioning science, especially overtraining.
The compromises that are necessary in developing relevant experiments in sports science
The relevance of Lee's research into fatigue in sports training
The importance of fatigue to sports training and improving performance
What are functional overreaching, non-functional overreaching and overtraining?
The symptoms of overreaching and overtraining and how long they can last in athletes.
How does overreaching/overtraining affect strength and performance
The difficulty in diagnosing overtraining syndrome in athletes
The lack of research on overtraining in strength sports
The importance of coaches knowing their athletes well enough to be able to monitor fatigue and prevent overreaching from developing into overtraining.
The role of other life stresses in developing overreaching and what other factors can contribute.
Lee's hopes to develop ways to teach coaches how to identify when athletes are at risk of overtraining
The challenge of understanding science and staying on top of the ever expanding body of literature
Why you're not evidence based if you haven't watched videos of rats bench-pressing on youtube
How to design a training plan to induce overtraining in strength athletes
Lee's plans for his PhD research into overtraining
20 Aug 2019
Ep.04 Simon Mitchell: Resistance training for muscle gain
01:08:12
Simon is the founder of Iron Paradise Fitness, a certified nutritionist, and body transformation coach.
In this episode we discuss:
The fundamentals of resistance training for muscle growth
Differences in training based on training age
Exercise selection for the individual
Iron Paradise Fitness is focused on simplifying the seemingly complex world of training and nutrition, so people are empowered to take control of their health and live leaner, healthier lives, for good.
Prior to working in the fitness industry, Simon built a very successful career in corporate business for 15 years. It was after breaking his hip in a cycling accident that he began to expand his knowledge of evidence-based nutrition and exercise mechanics.
Following his successful recovery and own body transformation, he was inspired to continue his learning and help others achieve their health and fitness goals.
Simon also hosts one of the fastest growing Health and Fitness podcasts on iTunes and Spotify. His show, Muscle, Mindset, & Meal Prep continues to grow rapidly, showcasing his unique brand of simple, straight-to-the-point training and nutrition information, all mixed with a little humour and a large amount of curse words. The show has also featured a number of leaders in the fitness industry, including James Krieger, Stephan Guyenet, Mike Matthews, Joe Bennett, Phil Learney, Mike Vacanti. and Jordan Syatt.
Ep.14 Rabin Das: A breakdown of some recent nutrition research
01:08:18
Rabin Das is a health and performance nutritionist and holds an MSc in human nutrition and metabolism. Passionate about all thing’s health and nutrition related, he hopes to bring about a culture change in the public sphere in how nutrition is communicated, always seeking to strike a balance between what matters most but also what’s possible for people to do right now.
Previously a lecturer but currently a practitioner, he understands the need to engage, entertain and educate, with rapport building being the highest priority for clients and audiences alike. He has previously provided and workshops for Fitbit, Davy, Intel, the Guinness Enterprise Centre and biopharmaceutical company, NIBRT. Currently, he operates his own consultancy helping recreational and high-performance athletes fuel correctly for their sport while also acting as performance nutrition consultant for SSE League of Ireland champions, Dundalk FC and Dublin-based GAA club, Klimacud Crokes.
Ep.40 Gabrielle Fundaro: Diet culture, Health At Every Size and the anti-diet movement
00:59:30
Dr Gabrielle Fundaro CISSN,CHC, holds a PhD in Human Nutrition, Foods, and Exercise from Virginia Tech and is is a former Assistant Professor of Exercise Science at Georgia Gwinnett College. She is also a Renaissance Periodization coach, an ISSN-certified sport nutritionist, and an ACE-certified health coach. Gabrielle has a particular interest in combining her knowledge of nutrition and motivational interviewing techniques to promote intrinsic motivation and behavior change in clients to facilitate long-term weight management and healthy lifestyles.
His return to training after completing his Master's degree
The main reasons for differences between men & women when strength training
Greg's research project looking at fatigue and recovery in men and women
What practical applications, if any, can we apply to women's training
How does the menstrual cycle affect a woman's training
Do hormonal contraceptives have any effect on training
04 Dec 2019
Ep.19 Anna Escalada: Building well-balanced plant-based and vegan diets
00:57:50
Anna has a bachelor's degree in food science, is a registered dietitian/nutritionist in Spain and has a masters degree in nutrition and metabolism from the University of Barcelona which is where we met and became friends many years ago. Anna works online with clients, helping them construct healthy ways of eating that are more intuitive, less processed and full of plants, regardless of whether they are vegan or not. She does this with practical philosophy based around making food preparation easy for everyone. Anna has also set up a company producing award winning vegan cheeses in Barcelona.
The three main reasons for following a vegan diet and Anna's own reasons for doing so
An easy way to explain the difference between plant-based and vegan diets
Why anger isn't reational and that can lead to many of the online arguments we see in from certain extremist groups
Area's where vegan diets might fall short and how to effectively compensate for this with supplements
Different approaches needed for vegan athletes due to the greater energy demand
Different coaching strategies such as macronutrient tracking, when working with athletes
The importance of developing sustainable dietary patterns when helping people with nutrition... and when to know when a diet doesn't need to be sustainable
Anna's own strategies when helping people improve their nutritional habits
The importance of cooking skills for better nutrition and how to make cooking easier
The ease of falling into an unhealthy vegan diet pattern without the proper education
Some of the main benefits of plant-based and vegan diets and the role of plants in health in general
The dangers of using fear-based approaches for promoting certain diets
The use of strict vegan diets as a cover for a hidden eating disorders
11 Nov 2020
Ep.48 Ciaran Fairman: The benefits of exercise for cancer treatment
00:56:41
Ciaran is an Assistant Professor in Exercise Science the University of South Carolina. His research focuses on the impact of exercise, nutritional supplementation and behavioral interventions on the health and wellness of individuals with cancer. Ciaran received his PhD in Kinesiology from Ohio State University and recently completed a Post-Doctoral Research Fellowship in Exercise Oncology within the School of Medical and Health Science (SMHS) at Edith Cowan University.
Ciaran is also strong advocate of the dissemination of scientific research to a variety of audiences. He is the founder, CEO, and chief exercise physiologist at 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.
Renaissance Periodization's support of exercise science research
The pros and cons of slower and faster muscle gain phases
Protein timing and some issues with leucine threshold and refractory period
The problems with focusing on the results of single studies
Dr Israetel's career change to the adult film industry where range of motion really matters
A cofounder of Renaissance Periodization, Dr. Mike Israetel holds a PhD in Sport Physiology from East Tennessee State University. Formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, Mike has taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition and Exercise, and Nutrition and Behavior.
Originally from Moscow, Russia, he has worked as a consultant on sports nutrition to the U.S. Olympic Training Site in Johnson City, TN, and has been an invited speaker at numerous scientific and performance/health conferences worldwide, including nutritional seminars at the U.S. Olympic Training Center in Lake Placid, NY. Mike has coached numerous athletes and busy professionals in both diet and weight training, and is himself a competitive bodybuilder and professional Brazilian Jiu Jitsu grappler.
23 Mar 2020
Ep.28 Luis Villaseñor: Ketogenic diets, myths & misconceptions
01:10:41
Luis is the founder of Ketogains, an online keto diet accountability community. He is an international speaker and specialist in low carb, paleo and intermittent fasting protocols for health and body recomposition as well as holding a host of other nutrition and fitness certifications.
Luis is regarded as one of the most experienced and knowledgeable persons on Low-Carb / Ketogenic dieting, and is the “go to guy” when applying a Low-Carb diet for Bodybuilding and Strength Training by well-known and respected insiders, leaders, influencers of the low carb/paleo and general fitness community such as Robb Wolf, Menno Henselmans, Mark Sisson, among many more.
The common assumption that ketogenic diets will eventually be bad for health... no matter how long someone successfully implements one.
Luis' weightloss journey and how it lead him to discover ketogenic dieting and to get into strength training
How Luis used a ketogenic diet to gain muscle without putting on a lot of fat.
What actually is a ketogenic diet, what is ketosis and what are ketones?
The problem with defining diets by macronutrient ratios or percentages.
The evolutionary reason for the production of ketones in the body.
Why taking exogenous ketones won't necessarily give someone all the benefits of a ketogenic diet especially in term of fat loss.
Some of the biggest misconceptions surrounding keto diets
Why ketogenic diets don't need to be high fat especially if you're trying to lose fat.
Why eating more protein won't kick people out of ketosis long term
The importance of sufficient protein for maintaining and building muscle and why that's important for long term health
The role of anabolic resistance or leucine insensitivity in the development of sarcopenia
The problem with doing keto by focusing on highly processed keto-alternatives to junk food
The importance of sticking to the same regular/consistent foods while dieting in order to reduce decision fatigue
The importance of a whole foods approach to ketogenic diets
What does Luis' own ketogenic diet look like and how he keeps it interesting with different herbs and spices
Ketogenic diets don't need to be expensive and people can actually save money from not spending money on snack foods.
What are some of the challenges people face when starting a ketogenic diet?
What is "Keto-Flu" and how can electrolytes help?
What types of keto diets can be poor for long term health
The importance of changing habits, perceptions, mentality and one's relationship with food and eating for long term success.
20 May 2020
Ep.35 Louise Newson: Menopause, Health and HRT
00:42:01
Dr Louise Newson is a GP and menopause specialist with an Advanced Menopause Specialist certificate with FSRH and the BMS. She feels passionately about improving education about the perimenopause and menopause and also improving awareness of safe prescribing of HRT to healthcare professionals. She has written many articles and editorials and in 2019 launched her first book, Menopause Manual with Haynes Publishing, which went on to be an Amazon bestseller.
Louise has lectured extensively at numerous meetings (including the RCGP annual meeting) on the topic of menopause. She has been a director for Primary Care Women’s Health Forum and an editor for the British Journal of Family Medicine. She is the director of Newson Health Ltd and has also set up a not-for-profit company – Newson Health Research and Education – and is involved in research with colleagues in Warwick University, London School of Tropical Medicine and also Kings College London.
Dr Newson's career path to becoming a menopause specialist
What exactly is the menopause and how is it diagnosed
What are some of the commonly known and not-so-commonly known symptoms of menopause
Why every case of menopause can be different
The relationship between menopause and heart disease, diabetes, osteoporosis, dementia and obesity
Why misdiagnosis of menopause is so common (memory problems, chronic fatigue, depression, urinary health issues etc)
What are hot flashes and night sweats and why their effects can be so serious.
How long can menopause last in some women?
How can menopause affect a woman's sex life and why is it still taboo for many women?
Why does a woman's body shape change around menopause and why is weight gain common?
How sleep disturbances around menopause can contribute to weight gain.
Why are women so poorly informed about the symptoms of menopause and why is change needed in the medical field.
What is Hormone Replacement Therapy and how can it help with the symptoms of menopause.
The importance of speaking with a menopause specialist when seeking guidance on HRT
Why is there so much misinformation about the risks of HRT (The Women's Health Initiative)
Is HRT natural and does it even matter?
10 Oct 2019
Ep.11 Nicola Guess: Nutritional strategies in type 2 diabetes remission
00:57:23
Dr. Nicola Guess is a senior lecturer (associate professor) at the University of Westminster, research fellow at King’s College London and head of nutrition at Dasman Diabetes Institute in Kuwait. She holds a PhD from Imperial College London. Her primary research interests are in the prevention and management of type 2 diabetes. She is a recognised world-expert in the effect of nutrition on the pathophysiology of type 2 diabetes.
Dr Nicola Guess is a 2018 National Institute of Clinical Excellent (NICE) scholar investigating meal provision for inpatients with diabetes; a member of the NICE expert committee; a member of the Diabetes UK Clinical Study Group, which sets the agenda for research for the prevention and management of type 2 diabetes in the UK; a Winston Churchill Travel Scholar investigating approaches to type 2 diabetes prevention in the UK and China; a Diabetes UK Academic Health Partnership Fellow investigating the role of diet in the prevention of type 2 diabetes; a member of the NICE guidelines committee for type 2 diabetes prevention in the UK; and the director of Kings College London courses on diet and diabetes.
Nicola's reason for getting into diabetes research
What type 2 diabetes is and what causes it
The role of beta-cell dysfunction and insulin resistance in diabetes
The role of insulin in health and maintaining blood glucose
Different risk rates of diabetes in different populations
Lifestyle factors which can contribute to type 2 diabetes
The difference between remission and reversal of diabetes
Low-carbohydrate diets and their potential in the management of diabetes
How rate of weight loss may be important for restoring beta-cell function
10 Jun 2020
Ep.37 Artin Entezarjou: Self-determination theory & personality types in coaching
00:40:57
Artin is a licensed medical doctor and family medicine resident in Sweden as well as being a PhD candidate in the field of primary care at Lund University. On top of that he is co-founder of the brand EBT: Evidence Based Training, which is dedicated to making wellness science simple and understandable.
Artin's work as a medical doctor, his PhD research in Primary Care
His company, Evidence Based Training and it's goal to promote evidence based training and nutrition information
The importance of knowing WHY people do what they do and how it applies to medicine, nutrition and fitness
Self determination theory and how it relates to people's motivation
The 3 factors necessary to motivate people to make specific behaviours happen
What are intrinsic and extrinsic motivation and how to they apply to our behaviours
How to leverage intrinsic and extrinsic motivation to help form new habits
What are some options to help maintain motivation when progress plateaus
Why is "autonomy" so important in changing behaviours and how can coaches apply it with their clients
The main different personality types/components
Do people's personalities affect the ways that a coach should work to help motivate them
The importance of relatedness or letting a client know that you care about their progress
Why knowing you're own personality type can help you better interact with and help others
Are there any differences in giving advice as a doctor and giving advice as a coach
The importance of being a good listener and allowing a client to speak their piece
Some resources for people to learn more about self determination theory and personality traits
03 Apr 2020
Ep.29 Brian Ó hÁonghusa: Nutrition Q&A, food environment, snacking and slow cooker love
00:58:14
Brian is the head nutritionist and coach with The Fit Clinic which is a bespoke online coaching and consultancy service designed to guide and empower people to adopt positive health and lifestyle changes.
Brian has BSc in human nutrition from University College Dublin, Ireland and has completed both the level 1 and level 2 of the globally acclaimed Precision Nutrition coaching courses.
In his spare time Brian likes to lift weights, compete in Brazilian jiu jitsu, read/study and to get out in nature with his dog, Kodi.
Dr Jake Linardon is a Research Fellow at Deakin University, Australia. His research involves evaluating a broad range of treatment approaches for eating disorders, with a keen interest in understanding how we can use innovative technology to better reach those in need. He has published over 40 peer-reviewed papers, is on the editorial board for the International Journal of Eating Disorders and Body Image, and is the founder of Break Binge Eating.
Jake's research into eating disorders and his prolific research output
How Jake's observations of the effects of physique ideals on eating and exercise behaviour led to his research interest
What are some of the most common eating disorders and how are they diagnosed?
The role of over-evaluating body shape and weight as a common root in the development of eating disorders
Is there merit to treating all eating disorders in a similar fashion due to their common root cause?
Why treating surface symptoms of eating disorders without dealing with the deeper issue results in a much greater risk of relapse
What are some of the most commonly used treatments for eating disorders?
The importance of real-time recording of binge eating episodes
How effective are the commonly used eating disorder therapies?
Are there certain types of people that are more likely to recover with treatment?
How likely is it that someone who has "recovered" from an eating disorder may still be suffering the underlying issues?
How might the COVID-19 pandemic affect people suffering from eating disorders?
The role alcohol can play in binge eating
What type of dietary patterns are related to the development of eating disorders?
What is the difference between rigid and flexible dietary restraint?
Is "flexible dieting" as it's commonly interpreted a type of flexible or rigid restraint?
Where does intuitive eating fit in with flexible and rigid dietary restraint?
Is there evidence for the use of intuitive eating in the treatment of eating disorders?
Jake's free E-book to help people suffering with binge eating
How can people in the fitness/nutrition industry ensure they aren't promoting disordered eating?
08 Sep 2020
Ep.44 Alberto Nuñez: Lessons learned as a natural bodybuilder and coach
00:54:39
Alberto is a pro natural bodybuilder and bodybuilding coach and has earned his pro status in virtually every major natural organization. He has played vital role in promoting the natural bodybuilding movement. He is also one of the founders of Team 3D Muscle Journey and with them his contributions as a coach, athlete, and author have helped propel the growth the sport of natural bodybuilding has seen over the last decade.
Alberto's experience as a natural bodybuilder and bodybuilding coach
"Love at first rep". What got Alberto started in bodybuilding and what maintains his passion for it today?
How Alberto was drawn into the complexity of bodybuilding training and nutrition
The common-place use of steroids in bodybuilding (both in the past and now) and why Alberto ultimately decided to remain a natural athlete
The power bodybuilders have on social media and why many could be more responsible with what they post
The importance of exploring all the training and nutrition practices available to you before thinking about trying steroids
What are some of the key moments in Alberto's career that have helped form him as a bodybuilder
The importance of being open to input from the evidence-based information and the experience-based information of great coaches
What makes a good coach and why are soft-skills so important?
How is Alberto able to continuously give so much of himself as a coach AND train as an athlete, without burnin out?
What does Alberto do to disconnect and relax?
Alberto's plans on becoming Colorado's next big Salsa dance master
How to work with hyper-compliant bodybuilding clients who can have trouble thinking for themselves
What are some of the most important training and nutrition principals that Alberto regularly uses?
Alberto's training goals and plans for the future
The importance of "owning your body" for maintaining your health into the future
05 Aug 2020
Ep.41 Amaeze Madukah: Diversity in nutrition and the importance of food culture
00:54:26
Amaeze is a Registered Nutritionist (ANutr) with a Masters degree in Clinical Nutrition, Diploma in Counselling and is the founder of the health consultancy Life’s Recipe. With a background in product development Ameze now works in both the private and public sectors with individuals and groups to cultivate a sustainable, healthy relationship with food to improve health outcomes. Her passion for inclusive wellness and nutrition led her to start the @wellness_in_colour on Instagram – a community dedicated to supporting Black and Ethnic people.
An intro to the fun involved in growing your own vegetables
Amaeze's career path in nutrition and role in promoting an understanding of diversity in health care
How a Euro-centric model of nutrition doesn't take into account the food traditions of minority groups
Why is one, single message or set of guidelines not sufficient for a diverse population.
The importance of continued education and professional development in nutrition to help us understand and cater to diversity
The palm oil example of how a culinary staple for a minority group can be incorrectly demonised by a majority group when taken out of context
Health inequalities amongst black and ethnic minorities (BAEM) and their relation to nutrition
How nutrition messages need to be tailored to the specific needs of minorities in order to reduce the inequalities
Unconscious bias and the power distance index and how they affect health care amongst black and ethnic minority groups
The many other barriers to improving health care and nutrition support to BAEM groups
Why learning more about other diet-traditions is as important as learning to tailor a diet to individual needs
How to navigate conversations around diversity with nutrition professionals
The lack of diversity in the nutrition field and how it may deter some people from BAEM backgrounds from moving into the field
Why BAEM groups may feel unrepresented and therefore discouraged when looking for nutrition help
The importance of having these conversations about diversity
28 Jan 2021
Ep.51 David Robert Grimes: COVID-19, vaccines & conspiracy theories
00:57:10
David is a physicist, cancer researcher, and science writer. His work encompasses everything from how tumours use oxygen to why conspiracies tend to fail. He has a strong focus on public understanding of science and medicine, contributing to BBC, RTE, The New York Times, The Guardian, The Irish Times, and PBS and he was the recipient of the 2014 Maddox prize.
How David made the transition from physics to cancer research
What spurred David to learn more about science communication and disinformation?
What are the different types of false information and what negative effects can they have?
Why does disinformation spread so quickly and why do people hold onto such ideas so strongly?
How does disinformation or conspiracy theories play on human emotions?
The general population's lack of ability to "research" anything online (hint, it doesn't involve a google search)
What are the character traits of people who actively spread conspiracy theories online?
How many individuals buy into conspiracy theories out of fear
The risk of blindly following the ideas of individuals just because of their position or reputation
The damage the anti-vax movement has done to public health and the spread of previously declining diseases
The inability of the public to determine the risk of catching a disease in relation to the risk of vaccinating against it.
The risk of asymptomatically spreading disease to someone who may suffer serious consequences
How can we help people to identify disinformation on a society-wide level?
What is information hygiene?
Some tips form David on how to identify a health-related conspiracy theory
The importance of empathy, skepticism and admitting the limits of our own knowledge when speaking to people about their beliefs
The limits of what social media companies will do to stem the spread of disinformation.
David's book, The Irrational Ape
01 Jan 2020
Ep.22 Jose Antonio: Protein research, health benefits and safety
00:58:57
Jose Antonio PhD FNSCA FISSN is the CEO and co-founder of the International Society of Sports Nutrition (www.issn.net) as well as the co-Founder of the Society of NeuroSports, the first academic society that focuses on sports neuroscience. Dr. Antonio has published more books and scientific publications than you will ever care to read. Dr. Antonio completed a Ph.D. and post-doctoral research fellowship at the University of Texas Southwestern Medical Center in Dallas Texas. He is an Associate Professor and the Program Director of Exercise Science at Nova Southeastern University in Ft Lauderdale FL. In his spare time, he prefers to do SUP (stand up paddling) throughout the state of Florida. If he weren’t a scientist, he’d probably be a beach bum. His latest research is on the effects of creatine on cognition as well as the role of contact sports on the etiology of brain trauma.
How Jose's research focus moved from muscle hypertrophy to the role of protein in the athletes
What the ISSN does to promote evidence based practice in sports nutrition
The misinformation around the health effects of protein and how it lead to Jose's research investigations
Why physique athletes can sometimes make great subjects for nutrition experiments
Protein overfeeding and how it differs from overfeeding on carbs or fats
How protein may increase energy expenditure and aid improvements in body composition/loss of fat mass
The effects of very high protein diets on kidney function over a whole year.
How do dietary recommendations differ between athletes and the general population
How much protein should people be eating for health
The importance of protein for older people to help prevent sarcopenia (muscle loss)
The importance of muscle mass for maintaining health as we age
The relationship between protein intake, exercise and bone mass
The Society for Neuroscience and the role of exercise in how our brains work
The benefit of creatine for cognitive function, particularly in vegetarians and vegans
03 Oct 2019
Ep.10 Richard Tahtinen: Mental health issues in athletes
00:48:42
Richard is currently researching mental health issues in athletes as a PhD candidate at Liverpool John Moores University. Richard´s research is currently focusing on symptoms of depression and anxiety in athletes. He is specifically interested in how athletes differ in their responses to distress and how these differences relate to mental health issues over time. With his research Richard hopes to increase the awareness of the potential risk factors related to mental health issues in athletes and how we can better prevent and tackle these issues within the context of sports.
The role sport plays in protecting our mental health
Why might mental health issues arise in athletes
How the off-season and injury periods can affect mental health
The added stresses experienced by female athletes
Why men's reluctance to talk about mental health may cloud the research
The role of coaching experiences in childhood on adult mental health
What to look out for in athletes potentially experiencing issues
Practical skills for coaches to foster a better coaching environment
Richard was born in Sweden, grew up in Finland and is half Icelandic – hence he can be seen as a hybrid Northman. His sporting background is in ice hockey, in which he competed in Finland until the age of 21. After his athletic career, he moved to Sweden to pursue a degree in coaching and sport management at Linnaeus university. It was also in Sweden where Richard began his ice hockey coaching career. After coaching youth and junior level ice hockey in Sweden he ventured to Iceland, where he has coached several club teams as well as the men´s and women´s national teams. While continuing to be involved in the ice hockey scene in Iceland, Richard made a decision to pursue an career as a Psychologist and an academic. In 2017 he was granted a full PhD scholarship at Liverpool John Moores University – and subsequently moved with his wife Rósa and their twins, Emilía and Húgó to Liverpool to pursue his research interests.
13 Aug 2020
Ep.42 Jackson Peos: Intermittent dieting for fat loss and performance
00:58:22
Jackson is a competitive boxer, bodybuilder, rower and sports nutritionist, currently completing his PhD in Clinical & Sports Nutrition at the University of Western Australia. He has completed a BSc in Sports Science, and Exercise & Health, and an Honours degree (First Class) in Exercise Physiology. Jackson’s research focuses on novel strategies for maximising performance and muscle retention while reducing body fat. He has also directed the largest athlete weight-loss trial in Australia, and the first randomised controlled trial investigating diet breaks in weight-trained athletes.
In this episode we cover:
Jackson's sporting and bodybuilding background and his interest in the science around making diets more successful
The difference between weight loss and fat loss and it's importance for athletes
What are some of the negative effects of long term or chronic weight loss diets?
Why does weight often rebound so quickly at the end of a diet?
The differences on the effects of a diet between lean people and people with high amounts of body fat
What is intermittent dieting and why might it be useful?
What's the difference between a diet break and a diet refeed and how might they help make a diet easier or more effective?
What should a refeed look like in terms of macronutrients and why is it very different from a cheat day?
What changes happen to resting metabolic rate and different hormones after an refeed?
What did Jackson's study, the ICECAP trial, look like and what observations has Jackson made so far?
12 Sep 2019
Ep.08 Eric Trexler: Metabolic adaptation during weight loss
01:04:15
Eric Trexler is a pro natural bodybuilder and a sports nutrition researcher. Eric has a PhD in Human Movement Science from UNC Chapel Hill, and has published dozens of peer-reviewed research papers on various exercise and nutrition strategies for getting bigger, stronger, and leaner. In addition, Eric has several years of University-level teaching experience, and has been involved in coaching since 2009. Eric is the Director of Education at Stronger By Science, and a reviewer for Monthly Applications in Strength Sport (MASS).
How the global concept of lasagne is far too narrow
What is metabolism and what are its components
What is metabolic adaptation and why does it happen when we try to lose weight
Is metabolic damage real
Is there a difference between metabolic adaptation in bodybuilders and the general population
How can refeeds a diet breaks affect metabolic adaptation
What other strategies may be useful to reduce metabolic adaptation while dieting
23 Feb 2021
Ep.52 Kimberley Wilson: The role of nutrition in mental health
00:57:03
Kimberley is a chartered psychologist and a governor of the Tavistock & Portman NHS mental health trust as well as the former chair of the British Psychological Society's training committee in counselling psychology. She is also an award-winning food producer with a degree in nutrition, and her work looks at the role food and lifestyle plays in our mental health, including disordered eating, the gut-brain axis and our emotional relationship with food. Kimberley was even a finalist on the Great British Bake Off and on top of all that Kimberley is also author of "How to build a healthy brain", which was published in March, 2020.
How Kimberley decided to combine her career in psychology with her interest in nutrition
A discussion about research into how improved nutrition can reduce violence in prison populations
The apparent disconnect between mental health and the physical body and where it comes from
The ways stress and other mental health issues can present themselves as physical health issues
The taboo around mental health that exists within different factions of society
The role that better nutrition can play in keeping children in school and away from crime.
Why is hunger a major issue for school aged children, even in the UK?
How can dealing with childhood hunger reduce the likelihood of bad behaviour in schools
How are charities like "Magic Breakfast" doing to improve the situation?
What are some of the key nutrients involved in mental health?
The important role of DHA in brain development and function
How a mother's diet can influence a child's brain health
What role can leafy green vegetables play in brain aging?
A discussion about the SMILES trial, a nutrition intervention in depression
The importance of understanding that each person's mental health issues is different and what works for one person may not work for others.
The importance of an inclusive diet for building brain health
The importance of plant foods as sources of fibre and polyphenols for brain health
The incredibly important role of sleep in mental health.
Kimberley's book "How to build a healthy brain"
20 Nov 2019
Ep.17 David Nolan: Weight cutting strategies for strength & combat sports
01:06:41
David Nolan is based at Dublin City University where he coordinates research examining nutritional & exercise interventions targeting the preservation of muscle mass and function in older adults while also undertaking PhD studies focused on weight-cutting protocols in strength sports. On top of this he is head of performance at the Rugby Academy Ireland and a research officer for Aplyft as well as being the head coach and educator at Synapse Performance & hosts the Synapse Performance Podcast.
David graduated with a 1st class honours degree in Sport & Exercise Sciences from the University of Limerick. He has previously worked in a clinical exercise setting with MedEx Wellness & as a strength and conditioning coach with Kildare GAA amongst other teams & individuals. David has an avid interest in research and recently completed contracted research for Food for Health Ireland in the area of nutrition research, based in University College Dublin.
The importance of weight making in strength and combat sports
Long term and acute strategies commonly applied to cut weight
Different body compartments from where weight can be lost such as fat mass, body carbohydrate, body water, food residue etc.
The science behind water cutting
Surprising, real examples of major weight loss in the week leading up to a competition
How time to weigh-in varies between sports and has a major effect on the weight cutting strategy used
The importance of the regain phase between weigh-in and competition
Optimal strategies for fluid and carbohydrate regain
The potential effects of weigtht cutting on performance
The health risks associated with severe weight cuts
The many dogmatic practices that are used in weight cutting and the risks associated with the belief that a weight cut has to be hard.
The importance of self experimentation in weight cutting
15 Oct 2020
Ep.46 Shannon Beer: Comprehensive coaching in nutrition
00:53:41
Shannon is a nomadic nutrition coach who uses comprehensive coaching strategies to promote adaptive self-regulation behaviors within her clients. She seeks to understand why we do the things we do, particularly when it comes to our eating behaviors, and views motivated choice through a lens of complex interactions between internal and external environments involving the body, the brain and the world around us.
Shannon's back story and how she got into fitness and nutrition
How Shannon's interaction with clients led to her interest in behaviour change
A brief primer on diet culture as it has come to be understood
What does it mean when someone hits training or diet "rock bottom"
What were the issues with traditional coaching approaches and why telling someone what to do doesn't help?
The problem with blaming and shaming in coaching
Finding out what a client really needs and how that might differ from what they want
The risks involved in dietary restriction and why it's not as simple as flexible and rigid restraint
Are some people at higher risk of disordered eating if they diet and do diets always result in disordered eating?
How did Comprehensive Coaching come into being?
Motivational interviewing, cognitive behavioural therapy and the skillset involved in comprehensive coaching?
The lack of behavioural techniques in nutrition education
The importance of the coach and client taking a collaborative approach to their relationship
Is there an issue with coaches celebrating their physiques AND using anti-diet approaches?
How to foster different reasons for change that can lead clients to many different aspects of health
The importance of continued education for coaches
24 Oct 2019
Ep.13 Rebecca Nolan: The importance of critical thinking in evidence-based nutrition
00:56:30
Rebecca Nolan, otherwise known as the tea.to.triceps has a degree in psychology and is a certified nutritionist with a real passion for nutrition education. In her own words, she uses her Instagram account to communicate nutrition information to anyone who will listen.
Ep.24 Daniel Davey: Cooking: How to make better nutrition happen at home
00:43:13
Daniel Davey is a performance nutritionist working with the Dublin Senior Gaelic Football team and Leinster Rugby as well as athletes in sports including golf, hockey, athletics and cycling. He is also author of the nutrition and recipe book "Eat up, raise your game" and founder of the online platform FoodFlicker.
Daniel received his BSc in Agricultural Science from University College Dublin, holds an MS in Nutrition, Physical Activity & Public Health from the University of Bristol and is completing a Diploma in Sports Nutrition from the international Olympic Committee. Daniel is also a certified Strength and Conditioning Specialist (C.S.C.S) with the NSCA, and has completed the national qualification in Exercise and Health Studies.
Daniel has played Gaelic Football at intercounty level for Sligo and won an All-Ireland club football medal in 2016 with Ballyboden St' Edna's in Dublin. His own playing and training experience allows him to understand the praactical implications of applying the science of sports nutrition to achieve peak physical condition and performance in sport.
How Daniel got into nutrition and became the performance nutrition fro Dublin Senior Football and Leinster Rugby
Where Daniel's love of cooking came from
How Daniel is able to put a twist on different ingredients to keep recipes interesting
The disconnect between nutrition and putting it into practice through cooking
How to help people understand the value of eating well and to prioritise it
How to get buy-in from athletes
The contrast of a macronutrient focused approach and a food focused approach to nutrition
Helping people improve their cooking skills, starting at their level
How competitive ego can influence an athlete's attempts at cooking
Daniel's reaction to the feedback from his nutrition and recipe book "Eat up, raise your game"
The importance of good tools in the kitchen, just like the importance of training kit
The importance of process when it comes to planning cooking, shopping, meal prep etc.
The importance of simplifying ingredients when starting out
26 Sep 2019
Ep.09 Philly Kinsella: What makes a great nutrition coach
00:54:08
Philly Kinsella is a personal trainer, online coach and owner of Strong Body Strong Mind.
He is currently studying his Masters Degree in Food, Nutrition and Health at University College Dublin, having previously qualified as a nutritionist. His passion is helping people achieve their body composition goals while actively trying to educate them on the long term health benefits of physical exercise and adequate nutrition. On top of that, Philly is one of the best people anyone could ever have the privilege of knowing.
Philly's journey to working in fitness and becoming a nutritionist
Philly's Master's Degree studies and the importance of continuing education
The limits of formal science/nutrition courses and the value of working with people
How having a mentor can make a huge impact on your career
Some key habits necessary for improving health
Thoughts for those considering a career change
13 Nov 2019
Ep.16 Brad Dieter: Communicating nutrition research to those who need it
00:54:51
Brad Dieter, PhD, is an exercise physiologist, molecular biologist, biostatistician, scientist and entrepreneur whose goal is to bring science and industry together to improve human health. He holds a master’s degree in biomechanics, a doctoral degree and post-doctoral fellowship in translational science at Providence Medical Research Center, Providence Sacred Heart Medical Center and Children’s Hospital. His research has spanned the translational spectrum utilizing basic science, human trials, and machine learning in large data sets to identify and develop novel therapies and technologies.
Currently, he serves as the COO of Macros Inc., an international team of online coaches that was formed in 2017. Macros Inc aims to be the driving force behind a fitter, healthier world for everyone, using online coaching services to help people eat well, move more, and live fantastic using the power of flexible dieting. To date, they’ve served over 1,500 clients and currently have 800 active clients who are helped by a team of over 20 coaches.
You can find out more about what we do by visiting macrosinc.net. If you’re on Facebook, you can check out our huge Facebook group by searching for “Macros Inc”. On all other social channels, you can usually find us under @macrosinc.
Brad's journey in nutrition academia and research and how it helped form how he translates research
How Brad's online coaching company, Macros Inc, came into being
Brad's love for research and how that lead to his website, Science Driven Nutrition
How Brad manages to juggle so many different endeavors at once
Qualities that help to make a great nutrition coach
How reading research is a skill that needs time and practice
Tailoring how you translate research depending on your audience
The current global health situation and the growing need for nutrition professionals
How are the chronic health problems we see today going to affect the economy
Brad's involvement in the recent NASM nutrition qualification
17 Oct 2019
Ep.12 Astrid Naranjo: The pressure to diet and unique insights for working with women
01:09:08
Astrid Naranjo, otherwise known as the Antidiet_dietitian is an Accredited Practicing Dietitian (APD) originally from Venezuela but now practicing in Southport Private Hospital, Australia. Astrid has a masters degree in Nutrition and Dietetic Practice from Bond University, Gold Coast. Astrid has experience across a wide range of areas ( bariatric surgery, fitness, weight loss, clinical and sports nutrition, eating disorders) and has a deep interest in research and evidence based practice.
Astrid's mission as a professional is to become a recognized Dietitian offering an evidence-based, holistic, customized and professional nutritional approach to her audience on social media and patients, helping them to become and achieve a healthier and better versions of themselves.
Astrid is also an Instagram post designer, translating evidence-based research into practical advice for both Layne Norton and Holly Baxter.
Astrid's reason for getting into nutrition and dietetics
The pressures on men and women to achieve society's definitions of beauty
The difficulty and importance of establishing healthy relationships with food
The hormonal intricacies of the menstrual cycle
How hormonal changes can affect stress tolerance and even appetite
Considerations when programming nutrition for female clients
06 Nov 2019
Ep.15 Alan Flanagan: The current state of nutrition "science"
00:56:42
Alan Flanagan is currently pursuing his PhD in nutrition at the University of Surrey, having completed
a Masters in Nutritional Medicine at the same institution. Originally a lawyer by background
in Dublin, Ireland, Alan combines an investigative and logical approach to nutrition together
with advocacy skills to communicate the often complicated world of nutrition science, and is
dedicated to guiding healthcare professionals and the lay public in science-based nutrition.
Alan's own background in nutrition and his thoughts on the pubmed warrior stage of research
The importance of research for helping to understand the incredible complexity of nutrition
Why many messages we hear in nutrition today are explained as black & white phenomena but are rarely that simple
The prevalence of discussion around nutrition in lay community and the risk of misinformation that could possibly lead to
Why we need to understand the science behind nutrition to better educate the public about what's important for them
Does everyone need to be able to understand nutrition science?
Does the term "Evidence Based Nutrition" still mean what it originally was supposed to mean
Alan's disappointment with some fo the nutrition researchers who appeared in the recent Game Changers documentary
The importance of not being biased towards any one nutritional dogma
Why the same bias needs to be eliminated from the practice of lifestyle medicine in order for it to develop
The unique roll and responsibility that GPs have in disseminating nutrition information
What nutritional information can we confidently action within the general public
Why focusing on individual foods is far too reductionist and we need to think about diet patterns
How the Game Changers documentary played on men's masculinity for buy-in
Alan's (slightly dark) thoughts on whether there is any hope for unbiased nutrition science in the general population
11 Dec 2019
Ep.20 Danny Lennon: Chrononutrition, circadian rhythms and metabolic health
00:57:57
Danny is the founder of Sigma Nutrition, a company providing educational, science-based content on nutrition & health sciences. Of this content, Danny is perhaps most well-known for being the host of the top-ranked podcast, Sigma Nutrition Radio. Danny has a MSc. Degree in Nutritional Sciences from University College Cork, in addition to an undergraduate degree in biology and physics.
He uses his scientific background to read and interpret the latest nutrition research, before communicating the key points to his audience. In addition to his science background, Danny has also worked as a nutrition practitioner for several years. He has presented internationally at conferences and seminars across several European cities, as well as in Australia and the United States.
What is chrononutrition and why is Danny so into it
How does our body "keep track" of time
What are the health issues that can arise from misalignment of circadian rhythms
How certain chrononutrition practices can improve health markers even without weight loss
The case for eating more calories, earlier in the day to promote weight loss and health
How meal timing can affect how much we move and how much we want to eat
Where do time restricted feeding or intermittent fasting fit in?
Some pragmatic ways to apply chronotnutrition based on what the current research indicates
Occasions where following chrononutrition based practices might not be optimal
27 Nov 2019
Ep.18 Food Science Babe: GMOs, organic foods and what they mean for health
00:56:43
Erin aka Food Science Babe has a BS in Chemical Engineering from the University of Minesota. She has worked in the food industry for 10+ years in both the conventional and natural/organic sectors as an Engineer/Food Scientist. Erin started her page to combat the myths about food and the food industry. She used to have many false beliefs surrounding food, so she presents the science so that others don't fall for the same false information that she did. In addition to being a stay at home mom to her 3 year old daughter with special needs, Erin consults for small start up food companies doing product development work, scale up as well nutrition panel creation and regulatory guidance.
Erins background in the food industry and her previous opinions on organic and GMO products
The use of fear-based marketing in the food industry to promote specific ideas about the health effects of different products
What are GMOs and how do they compare to other crops that humans have been breeding for thousands of years
The use of mutagenesis with radiation and chemicals in conventional crop breeding
Which crops actually have GMO versions?
How lack of knowledge about GMOs leads to the great resistance against them.
What's different about the production of organic foods?
The actual levels of pesticides found on both organic and conventional products and can they affect health?
How "natural" doesn't always mean safer?
Is there a difference in the vitamin and mineral content between organic and conventional fruit and veg
The misunderstood environmental impact of organic farming
How use of chemicals is essential for preserving food and feeding our growing population.
Why do people get so angry when presented with this type of information?
08 Apr 2020
Ep.30 Harry Smith: Weight loss & muscle gain while training at home
00:58:51
Harry is a natural bodybuilding coach with Team Revive Stronger. He lives his life by a mantra: “Honesty, always. Better, together. Science matters, and so do you. No detail is too small.“
From fat kid, to skateboarder, to avid gamer / Netflix connoisseur before settling on Natural Bodybuilding. Harry has always had a deep appreciation for the Golden Era physiques of old. Wanting to replicate these physiques is what led Harry on a journey of discovery through just about every internet forum, qualification, course and publication out there related to muscle growth, Finally leading him to the coach he is today.
Different ways of dealing with COVID-19 lockdown, from video games to training
Harry's experience as a coach and his role with Revive Stronger as a bodybuilding coach.
The reaction of Harry's own clients to the difficulties imposed by lockdown
The importance of reassessing goals and changing markers or progress to reflect that
What markers of progress should people focus on for weight loss or muscle gain?
What rate of weight gain is suitable for building muscle?
The difficulty wanting to eat more when stuck in the house all day
The importance of allowing yourself time to deal with the situation first, before making any new plans
Why managing your food environment and palatability can be a useful approach to dealing with cravings for food.
Why trying to make your gym work out work at home may not be the best option for most people
The possibility to try new training styles such as "twice-a-day" training
Focusing on the opportunity to progress with new movements
How to add resistance to home workouts to get the progressive overload needed for muscle growth
Alternate-pair supersets, Pre-exhaust supersets, exercise variations, slow eccentrics, explosive concentrics, quarter and half reps, time-under-tension and how to apply them to your training program
What factors contribute to making a set "effective" for muscle growth
What are some of the best options for at-home equipment
The importance of making your diet and exercise goals easier to achieve through your environment and tools.
Are calorie-burn monitors or step counters useful for helping people to maintain activity levels?
What are some simple ways of raising exercise levels in the home
The importance of calories but why you don't necessarily need to track them.
20 Nov 2020
Ep.49 Christopher Barakat: Body recomposition, building muscle and losing fat
Christopher Barakat is a competitive natural bodybuilder, coach, and researcher investigating training & nutrition intervention to optimize body composition outcomes. He started competing in 2011 as a teenager and this passion led him to pursue academic studies that would enhance his knowledge to be a better coach and athlete. He earned his bachelor's in Athletic Training and his master's in Exercise & Nutritional Sciences. He's been teaching at the University of Tampa since 2017 and continues to research in the human performance lab under Dr. Eduardo De Souza and colleagues.
Chris's background in bodybuilding and exercise science
Chris's current research projects on repetition tempo and intra-set stretching
What is body recomposition and how does it occur?
Is it something that only occurs in untrained people or why does it happen more readily in that group?
Why does muscle gain and fat loss get harder the closer someone gets to their genetic potential?
What are the different ways of measuring muscle mass and body fat and what's the difference between them?
The importance of standardizing someone's hydration, food and exercise before measuring body composition
What definitions are used for "resistance trained" individuals in studies?
The importance of looking at participant's starting strength to guage their level of training or training status
What role does detraining and retraining play in the results of body composition studies?
Why people shouldn't be too worried about losing muscle or strength during lockdown
Chris's thoughts on the difference in the training of the average gym-user and the type of training he employs in his research
The importance of tracking your training in a log book
The interesting science around protein intake and its effects on fat mass
Protein intake recommendations for body recomposition
Why is body recomposition not observed in case studies of physique competitors?
Do physique competitor's lose muscle during contest prep?
What role does sleep play on body composition?
Chris's key recommendations for evidence-based body recomposition
22 Apr 2020
Ep.32 Jenna Macciochi: Immune response, COVID-19 and what's within our power
00:59:36
Jenna completed her BSc in Immunology at the University of Glasgow in 2002 followed by a PhD in the National Heart and Lung Institute at Imperial College London. She has held positions in infectious disease at The London School of Hygiene & Tropical Medicine as well as working in both Biotech specialising in clinical retraining of immunological tolerance using oral immunotherapy and in Pharma looking at management of inflammation using dietary fibre and metabolic endotoxemia. Jenna is currently a lecturer at the University of Sussex where she chairs the Board of Study for various degrees in the biomedical arena.
The coincidental timing of Jenna's book release with the current COVID-19 situation
Jenna's extensive background in immunology
What is the immune system, what different parts make it up and how does it work to protect us?
What are some of the factors that make COVID-19 so effective at spreading?
What are cytokines and how are they involved in the "cytokine storm", characteristic of serious cases of COVID-19?
They way our own immune system can be responsible for some of damage caused during an infection
Why do some people get more serious cases of COVID-19 than others?
How can nutrition affect the way viruses behave in our bodies?
The difference between taking supplements to fix a genuine deficiency and taking more than you need. More isn't always better.
What's the role of oxidative stress in our immune response?
Is "boosting" our immune system possible with diet/supplements or is it even something we would want to do?
The massive amount of misinformation, circulating right now about nutrition and immunity and the role the media plays
What role do macronutrients and energy metabolism play in the immune response? The importance of eating in energy balance.
Metabolic reprogramming, the Warburg Effect and glucose use in immune cells.
The research around and potential role of fasting and ketosis in immuno-modulation.
How does exercise effect immunity. Can you do too much?
The role of resistance exercise and muscle mass in maintaining our thymus gland and immune function
Cumulative stress from multiple sources and how it can affect immunity
How can the microbiome and gut-health play a part in our immune response
Other lifestyle factors that we can manage to help with immunity
02 Jul 2020
Ep.38 Richie Kirwan: Muscle loss, body-fat types and metabolic health
00:58:01
A slightly different podcast this week as I'm the guest.
I was honoured to speak with Astrid Naranjo, otherwise known as the Antidiet_dietitian. We spoke about my PhD research into sarcopenia, sarcopenic obesity, body fat distribution and metabolic health and Astrid was good enough to allow me to share it as a podcast.
Astrid is an Accredited Practicing Dietitian (APD) originally from Venezuela but now practicing in Southport Private Hospital, Australia. Astrid has a masters degree in Nutrition and Dietetic Practice from Bond University, Gold Coast.
What is anabolic resistance and why do we need more protein as we age?
What is the relationship between muscle loss and conditions like heart disease, diabetes and osteoporosis?
How can sarcopenia lead to an increase in body fat?
Why is sarcopenic obesity such a major public health issue?
How much muscle can people lose from their 20s to their 80s?
Why is the loss of muscle strength even more important?
How can menopause affect muscle loss in women?
Why does fat distribution change in women after menopause and how does it affect health?
What role can HRT play in metabolic health?
What is inflammation, what is its role in disease and why the term used too frequently in popular media?
What can lead to chronic, low-grade inflammation?
How we store fat, fat cells and its role inflammation.
What is dysregulated fat tissue and how can it lead to diabetes and heart disease?
Are all people with a normal body weight healthy and are all people with obesity unhealthy?
What is metabolic healthy obesity and is it common?
Why can some people with normal body weight be metabolically unhealthy?
What is visceral fat?
The importance of lifestyle change for improving metabolic health
What are some of the exercise options for people (especially those with mobility problems) to improve their metabolic health?
Should we argue about whether cardio or resistance exercise is better?
The importance of finding a type of exercise that you love
My research into how COVID-19 lockdown may affect food and physical activity and its effects on sarcopenia
22 Jul 2020
Ep.39 Jenny Rosborough: Food environment, food insecurity and food choices
00:55:35
Jenny Rosborough (RNutr) is Head of Nutrition at Jamie Oliver and is Registered with the Association for Nutrition. Jenny works across the Jamie Oliver Group to implement nutrition standards and is particularly passionate about improving the food environment through policy change. She is part of the Expert Advisory Group for Bite Back 2030, a youth-led movement calling for a food system that puts children's health first. Jenny was previously Campaign Manager at Action on Sugar and developed MEND (child weight management) programmes, upskilling health professionals internationally to deliver these. She has an MSc in Nutrition from Kings College London and a BA in English and Sports Science from Loughborough University.
NOTE: THERE WAS A SLIGHT ISSUE WITH MY AUDIO NEAR AT THE START OF THE PODCAST. THIS ONLY LASTS FOR A FEW MINUTES BUT I APOLOGISE FOR THE POOR QUALITY.
In this episode we cover:
Jenny's background in nutrition and her experience in behaviour change programs and food policy
The importance of understanding people's background and barriers when working in food policy change
Learning that not everyone's situation is the same and how that greatly affects food choices
What is the food environment and how does it affect nutrition
How the food industry shapes our palate and therefore our food decisions
The reasons ultraprocessed foods are so commonly marketed
The triple challenge of undernourishment, hidden hunger and obesity
Why government food policies are needed to level the economic playing field for industry so they will comply with changes
The success of the "Sugar-Tax" in the UK and how it has reduced sugar intake from soft drinks
Is there a backlash from people who don't want a nanny state changing their favourite foods?
How industry reformulations due to new government policies have reduced sugar and salt intake without needing the consumers to make any changes.
The role of marketing in influencing people's food decisions
The incredible complexity of societal, economic, psychological and biological factors that go into food choice
The dissonance between the foods/diets promoted on social media and what some people actually have access to
The reality of food insecurity during lockdown and how it is very unequally experienced by different socioeconomic groups
What is holiday hunger experienced by some children when they aren't in school
What are some of the most important issues that the government needs to deal with regarding food policy
Why systemic changes are just as important as public education/awareness campaigns
11 Mar 2020
Ep.27 Barbara Morrison: Exercise and cardiovascular disease in older athletes
00:44:42
Barbara is completing her Ph.D. in Experimental Medicine at the University of British Columbia (UBC) where she also received her Masters of Science as well as her Bachelor of Kinesiology in Exercise Science. Her thesis focuses on Cardiovascular Risk Management and Screening in Masters Athletes to prevent adverse cardiac events during sport. She has worked in cardiac rehab at Vancouver General and St. Paul’s hospitals and is a certified Clinical Exercise Physiologist through the American College of Sports Medicine. Her research is conducted through a MITACs industry partner, SportsCardiologyBC, where she is also the senior research and project coordinator.
*NOTE: I had some issues with sound during the podcast which I'm afraid I couldn't edit out. Please forgive the lower quality and hopefully it shouldn't take away from the great information that Barbara provides.
In this episode we cover:
Barbara's background in cardiac rehabilitation and what it means for cardiac care
The benefits of exercise for reducing the risk of cardiac events in people who have already had one
Barbara's observations in cardiac rehab that lead her to pursue here research in masters athletes who were highly active but still suffering from heart attacks
What is sudden cardiac death in relation to exercise?
Why does there seem to be higher rates of SCD in sports like cycling and running.
The upsetting truth of what defines a masters athlete
What is atherosclerosis and coronary artery calcification (CAC) and what does a CAC score mean for cardiac risk
Why does calcium build up in arteries and how does exercise effect it?
The importance of exercise for maintaining lifelong heart health
The difference between calcified, non-calcified and mixed plaques and how that relates to exercise level
The importance of proper recovery with endurance training for maintaining arterial health
The difficulty in quantifying how much exercise is the "sweet spot" for heart health and how it varies according to fitness level
Does strength/resistance training have similar effects on heart health?
Barbara's research investigating the prevalence of cardiovascular disease in older athletes.
What are some of the health markers that older athletes should keep an eye on and what other useful tests are available?
Barbara's research into the heart health of bodybuilders (including steroid users)
15 Apr 2020
Ep.31 Jonny Landels: How to build habits for long-lasting change
00:48:13
Founder and operator of Next Step Nutrition, Jonny's mission is to help everyone understand nutrition through keeping things simple. He works 1:1 with clients closely to help them change their behaviours to make lasting change and live a healthy, balanced life. He also runs a podcast which is centred around educating people on nutrition and fitness from some of the greatest minds of the fitness industry, which you can find by searching Next Step Espresso.
The difference between knowledge and information and the ability to actually apply that information long-term
Different types of behaviour change techniques
What is cognitive behavioural therapy and what are its uses?
The active role of the practitioner in helping the client change their thought patterns around their behaviours
What are some of the steps in the process of behaviour change
The importance of understanding as much as possible about a client in order to tailor advice to their specific situations.
Why there are no one-size-fits-all approaches to behaviour change
The importance of starting small with easily achievable, client-directed, goals
Helping eager clients temper their approach and desire to change to make it more sustainable
Is there a set amount of time required to change habits
The importance of managing people's expectations around their goals
Is there a need to change our mentality and identity when it comes to long term behaviour changes
The role our family, friends and social circles play in our desires to be healthy
08 Jan 2020
Ep.23 Marika Day: Irritable Bowel Syndrome, food, stress and lifestyle
00:54:24
Marika Day is an Accredited Practising Dietitian and Nutritionist with a special interest in Irritable Bowel Syndrome and gut health, which came after her own diagnosis of Coeliac Disease. With a strong evidence based and no BS approach to nutrition she has helped hundreds of people around the world improve their symptoms and quality of life with her online IBS and Gut Health Program and one-on-one coaching. Marika is passionate about helping people live their healthiest, happiest lives and believes nutrition should be about freedom and health rather than restriction and fear.
How Marika's diagnosis with Coeliac disease lead her to pursue a career in nutrition/dietetics
An overview of Irritable Bowel Syndrome and it's symptoms
The importance of and difficulty in correctly diagnosing IBS
The importance of guided help from an experienced nutritionist/dietitian
The differences between IBS Constipation and Diarrhea types
Some of the potential causes of IBS as well as the role of stress
Individualisation when it comes to helping people with the lifestyle changes necessary for helping IBS
What is a low-FODMAP diet and what is it's role in treating IBS
What medications are potentially useful for people with IBS
The role of exercise and meditation in managing IBS
Why are we hearing about IBS more frequently these days? What role is social media playing?
Can food intolerance or microbiome tests help diagnose IBS?
Marika's own online programme to help people manage IBS
21 Aug 2020
Ep.43 Austin Baraki: Sarcopenia, muscle loss and how to age well
00:56:53
Dr. Austin Baraki is an Assistant Professor of Medicine, a practicing Internal Medicine Physician, competitive powerlifter, and strength coach located in San Antonio, Texas. He completed his undergraduate degree in Chemistry at the College of William & Mary, his doctorate in medicine at Eastern Virginia Medical School, and Internal Medicine Residency at the University of Texas Health Science Center in San Antonio. His interests include medical education, the application of strength training in the context of complex medical conditions, sarcopenia, pain neuroscience & rehabilitation, and clinical lipidology.
Austin's background in medicine and powerlifting and how he incorporates them
What is sarcopenia and why is it important from a health perspective?
When does muscle loss tend to start and in people and when does it begin to have effects on quality of life?
What are some of the causes behind sarcopenia?
What is anabolic resistance and how does it alter the effects of exercise and protein on muscle growth and maintenance
How can time in hospital or nursing homes speed up the development of sarcopenia
How much protein is needed to stimulate muscle growth and how does that change as we age?
How does muscle loss affect frailty and how can that affect quality of life dramatically
What's the relationship between sarcopenia, inflammation, diabetes and heart disease?
What are some of the strategies for reversing or preventing sarcopenia in older adults
What are the difficulties in implementing diet and exercise changes in older adults.
What are some of the behaviour change strategies that can be used to help people make lifestyle changes
The importance of knowing more about an individual's situation in order to give more important recommendations
What are some of the key ways to encourage people to make changes
06 May 2020
Ep.33 Bill Campbell: Science-based strategies for successful fat-loss
00:56:56
Dr. Campbell is a Professor of Exercise Science at the University of South Florida. He received his Ph.D. in Exercise, Nutrition, and Preventive Health at Baylor University. As a researcher and author, Dr. Campbell has published nearly 200 scientific papers and abstracts (in academic journals) related to physique enhancement and sports nutrition. In addition, he is a litigation consultant/expert witness related to dietary supplementation.
Dr. Campbell is also the Director of the Performance & Physique Enhancement Laboratory at USF where his research is focused on helping people optimize their physiques within a maintainable lifestyle. Dr. Campbell is a fellow of the International Society of Sports Nutrition where he also recently served as the organization’s President and a Certified Strength & Conditioning Specialist through the National Strength & Conditioning Association.
Bill's love for bodybuilding and how it lead to him pursuing a career in the the science of physique change.
Bill's laboratory, the Physique Lab and their focus on exercise performance and physique science, resistance exercise and diet.
Bill's philosophy around the importance of making fat loss protocols sustainable.
The work of the International Society of Sports Nutrition and the importance of the ISSN position stands for people wanting to learn more about sports nutrition.
The important difference between weight loss and fat loss
Why approaches to weight loss may be different for someone with obesity and those trying to lose weight for a physique competition.
The very novel competition Dr Campbell ran for his Masters students, to get them to design a rapid fat loss protocol.
The issues associated with "rapid" fat" fat-loss techniques and how diet-breaks can help alleviate some of those problems
Can diet-breaks help maintain muscle mass and metabolic rate as well as improving overall fat-loss?
What specific diet-break strategies has Bill looked at in his research?
Why using diet breaks might make weight loss more realistic in a real life scenario.
Why do women make much better research subjects than men?
Can dieting aggressively at the start of the diet be better than a longer but less strict diet?
The difference between intent-to-treat and per-protocol analysis in research and why it matters to diet research
The All-Star panel of judges Bill had judging his students fat-loss protocols
What areas of physique science does Bill want to delve into in the future: what's so special about high protein diets?
18 Dec 2019
Ep.21 Emilia Thompson: Diet culture, mindfulness and body confidence
00:56:09
Emilia Thompson is a Registered Nutritionist with the Association for Nutrition, is an online nutrition consultant and educator and lecturer in Sports Nutrition. With a PhD in Exercise Physiology and Life Coaching Diploma, Emilia supports individuals with an evidence-based holistic approach to improve health, food relationships and body composition. In addition, Emilia previously competed as a bikini athlete as part of PCA Team GB and won second place at British Finals 2017.
Emilia's experiencing competing in Bikini competitions and how it helped her develop her practices around food
The importance of disassociating body image with self worth while allowing people to change their bodies if they want to
The importance of self work in improving one's body image over time
The difficulty in navigating social media because of the risks of people comparing themselves to images they see online
How being authentic and honest on social media is essential to promote better messages
The importance of the Health At Every Size movement along with the danger of taking extremist views
How intuitive eating and eating intuitively are two different practices and their relevance for diet culture
The importance of being comfortable with one's self and letting go of a reliance on scale weight
The role of a period of food tracking in helping to establish good food habits in some people
When and how Emilia might help someone move away for calorie tracking
Mindful eating and how it's something very few people practice these days
The evidence-based benefits of meditation for promoting mindfulness
How Emilia's practices have evolved over the last 10 years and how she's come to put a priority on self-compassion
08 Aug 2019
Ep.01 Rabin Das: Nutrition for endurance athletes
00:50:04
Rabin Das is a health and performance nutritionist with an MSc in human nutrition & metabolism.
We cover:
The role of carbohydrate in endurance and team sports
The place for low-carbohydrate diets in endurance
Train-low protocols
The importance of meeting the needs of the individual athlete
Listener Q&A
11 Aug 2019
Ep.02 Gabrielle Fundaro: The gut microbiota & human health
01:20:03
Dr. Gabrielle Fundaro, CISSN, CHC, is a Renaissance Periodization coach, ISSN-certified sport nutritionist, and ACE-certified health coach. www.vitaminphdnutrition.com/
We cover:
The importance of gut bacteria
What we know about gut-health
Gut-health protocols and their relevance
Nutrition strategies for optimizing gut-health
13 Aug 2019
Ep.03 Sophie Medlin: Food tribes, polarisation & bias in nutrition
00:55:48
Sophie Medlin is a Dietitian and founder of CityDietitians.
The difficulty of using logic to change dogmatic beliefs in nutrition
The ethics of nutrition communication
Sophie worked in the NHS before moving to a career in lecturing and research. Sophie now runs her company where she sees patients with complex colorectal problems and weight management issues, consults for companies and works in the media.
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