Sigma Nutrition Radio

Hugh is currently with the English Institute of Sport working as the Performance Psychologist to the British Weightlifting team. Hugh worked with these lifters in the lead-up to the most recent Olympic Games in Rio 2016. Hugh has a MSc. in Applied Sport and Exercise Psychology. And is accredited by The Irish Institute of sport, the British Association of Sport and Exercise Science (BASES), and the British Psychological Society. Hugh has also worked with high-level athletes across a number of other sports, including All-Ireland winners, World Champions & Olympians. In This Episode We Discuss Misconceptions among athletes as to the role of sport psychology False consensus bias Pseudoscience in psychology vs. evidence-based practice Enhancing athlete confidence Model of perceived demands, perceived resources and perceived importance Achieving optimal arousal for performance: how psyched up should you get? Differences in external factors in competition vs. training Why being positive when setting goals can actually be a bad thing! europeanpowerliftingconference.com

Stephan is a PostDoc researcher in the Center for Human Nutrition at Washington University School of Medicine. Stephan’s research is focused on muscle metabolism. Stephan completed his PhD research at the University of Illinois, examining the regulation of postprandial protein metabolism after food ingestion and exercise. In This Episode We Discuss Do nutrient-dense whole foods have a different anabolic response to isolated protein? Stephan’s study: 18g protein from whole eggs vs. 18g protein from egg whites, which showed superior MPS response for whole eggs. Implications of higher nitrogen retention Hypothesis that higher protein intakes (closer to 3 g.kg) may impart a benefit for immune function in athletes engaged in very intense training? Is there a dampened anabolic response to protein feeding in overweight/obese people? patreon.com/sigmanutrition

Dr Sophie Killer is a senior member of the English Institute of Sport Performance Nutrition Team where she’s worked as the Lead Performance Nutritionist for British Athletics, supporting the Olympic and Paralympic Track & Field athletes since 2015. She completed her PhD in Exercise Metabolism & Performance Nutrition at Loughborough University. Sophie has gained a wealth of experience working as a nutrition consultant across a range of elite athletes from individual cyclists, runners and triathletes through to team sports, including supporting British Basketball during the London 2012 Olympic Games and spending 4 seasons working in the Premier League. Sophie continues to engage in research through collaborations with Loughborough University, Nottingham Trent University and the University of Surrey. She is a Visiting Fellow in Sports Nutrition at Loughborough University where she is involved in PhD supervision and sessional lecturing. She has 10 publications to date, sits on the Editorial Board of the BioMed Central Nutrition Journal, is a Review Editor for Frontiers in Nutrition and is an invited reviewer for the EJSS, IJSNEM and IJSPP. sigmanutrition.com/competition

Jacob Schepis, owner & director of JPS Health & Fitness, shares his coaching philosophy and the importance of blending evidence with pragmatism. He discusses the role of a coach in meeting client expectations and the challenges of evidence-based practice in the fitness industry. The podcast also emphasizes the significance of building trust and effective communication in coaching relationships.

Question Topics Coffee and appetite Gelatin consumption [11:10] Protein timing [14:10] The relationship between dietary cholesterol intake and cholesterol levels in the body [20:40] Increasing carbs after ketogenic diet [20:38] Is too much fiber a problem? [29:37] Anti-oxidant supplementation (mainly Vitamin C and E) and training adaptation [33:25] Do additives/preservatives accumulate in tissues? [36:20] Will increasing exercise lower NEAT? [39:55] Intermittent fasting for women [46:31]

Professor Phillips is a Tier 1 Canada Research Chair in Skeletal Muscle Health. In addition to being a full Professor in Kinesiology, also an Adjunct Professor in the School of Medicine at McMaster University. He is a fellow of the American College of Sports Medicine (ACSM) and the American College of Nutrition (ACN). His research is focused on the impact of nutrition and exercise on human skeletal muscle protein turnover. He is also keenly interested in diet- and exercise-induced changes in body composition. His research is funded by the Canadian Institutes for Health Research, the National Science and Engineering Council of Canada, the Canadian Institutes for Health Research, and the Canadian Foundation for Innovation as well as the USDA. He has received more than $2.4 million in research funding in the last 3 years. Dr. Phillips was the recipient of a New Investigator Award from the Canadian Institutes for Health Research and the Ontario Premier’s Research Excellence Award and in 2003 received the Canadian Society for Exercise Physiology Young Investigator Award. He currently has more than 18000 career citations, and 200 original scientific research and review papers. In This Episode We Discuss How good of a proxy for muscle growth is muscle protein synthesis? Recommendations for daily and per-meal protein intake to maximize MPS The influence of a calorie deficit on muscle protein balance: do you need more? Whole eggs lead to greater MPS than egg whites: discussion of research paper Anabolic resistance and strategies to overcome it

Carl Juneau, PhD is an exercise scientist with a PhD in physical activity epidemiology. He is also the founder of the Dr. Muscle app. In This Episode We Discuss Theory of effective reps Influence of mechanical tension, muscle damage and metabolic stress on hypertrophy Does metabolic stress really cause hypertrophy? Or is it just a by-product of mechanical tension? Methods to make use of a higher number of effective reps: rest-pause, myo-reps, drop sets, etc. Exercise selection for such methods Role of rest intervals: the U-shaped curve developed by Carl Juneau and James Krieger How strategies change with experience level

Kurtis Frank graduated from the University of Guelph with a bachelor's degree in Applied Human Nutrition. During his undergraduate studies in human nutrition, he co-founded the website Examine.com to gather and present as much evidence-based information on dietary supplements as possible in as unbiased a manner as possible. To that end, Kurtis worked tirelessly for seven years to make Examine the premier resource on the Internet for learning about the science of supplementation. Today, it boasts guides on over 500 supplements containing over 41,000 scientific citations. Kurtis then became Director of Research for Legion Athletics, a company that produces evidence-based supplements. There, he takes an active role in managing the scientific advisory board, creating new and improving existing formulations, writing informative articles on our blog, and generally guiding the scientific direction of the company. In This Episode We Discuss What is an accurate way to think about the placebo effect? How the placebo effect and actual drug effect are not mutually exclusive Should coaches actively “placebo their clients”? The nocebo effect People using supplements to “reduce inflammation”: do they have a reason? What anti-inflammatory compounds actually work? Supplements for joint pain and joint health: what works and what doesn’t? Supplements that help with sleep quality and sleep onset

Links: Go to episode page DIETFITS Trial About This Episode:  Prof. Gardner is the Director of Nutrition Studies at the Stanford Prevention Research Center and a professor of medicine at Stanford University. He received his PhD in Nutritional Sciences at the University of California, Berkeley in 1993. His postgraduate training included a postdoctoral fellowship in cardiovascular disease epidemiology at Stanford. Dr. Gardner is passionate about two central questions that keep him up at night and get him to jump out of bed most mornings. The first of these is: What can people eat and drink (or avoid/limit) to optimize their health? Dr. Gardner has recently shifted much of his energies to a second and more challenging question: What forces and factors can successfully motivate people to improve their food and beverage choice behaviors? Study Discussed: Gardner et al., 2018 – Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial

Ari Snaevarsson currently works as a dietetic technician at a residential treatment center for patients with eating disorders. He graduated from Gettysburg College with his Bachelor’s in Health Sciences and worked there also as a research assistant. His Capstone research was titled “How aggressively can hospitalized adolescents with anorexia nervosa be refed to prevent irreversible adverse outcomes or death?” In addition, Ari works, separate from the eating disorder field, as a Precision Nutrition Level 1 certified nutrition consultant at True Fitness & Nutrition. In This Episode We Discuss Defining anorexia nervosa & refeeding syndrome How and why we see severe hypophosphatemia play out What is the current standard of care for hospitalized anorexic patients? Is their alternatives to current standard practice that have potential?  What sort of surpluses lead to appropriate rates of weight gain? Differences between whole food refeeds vs. feed tube vs. TPN (intravenous)