Sigma Nutrition Radio

Bryce is the founder of The Strength Athlete and is a world-class elite-level powerlifter in the IPF. Bryce competes in the -105 kg class, winning USAPL Raw Nationals in both 2016 and 2017, as well as winning silver at the IPF World Championships in Minsk in 2017. Through his success as an elite lifter, Bryce's dream is to pass on his knowledge and skills through The Strength Athlete (TSA) powerlifting coaching services online. Bryce passionately advocates for the application and love of the sciences, evidence-based philosophies, and skepticism of pseudoscience. Off the back of his 2017 Raw Nationals win with a 890 kg total (315/220/355), Bryce will again represent the USA at IPF Worlds this year in Calgary, Canada. In This Episode We Discuss Preparing for world championships Modifications made over the past year How some weight loss has helped deadlift leverage for Bryce Family background of athleticism, How was that cultivated as you grew up? exploring how psychology and sport psychology practices can affect lifting how thinking about athlete development is not simply about how do we increase physical performance through training Is there a distinction between building a better athlete and a better person? What Bryce has improved on to become a better athlete How athletes identify themselves; implications of tying their whole identity and/or self-worth to being an ahtlete On what idea have The Strength Athlete team yet to reach a consensus or common position stand on? europeanpowerliftingconference.com

Ted is a personal trainer and podcaster. He has worked with Fortune 500 CEOs, busy professionals and celebrities, including Richard Branson and Robert Downey Jr. Many of his clients are middle-aged executives who want a trainer to help them stay in shape and keep their energy levels high and stress levels low. He also counsels his clients on the proper use of supplements and offers nutritional advice. He believes in using science and scientifically proven methods to achieve the best fitness results. Ryce's goal in all of his efforts has been to help other people lead better, more fulfilling lives—legendary lives. Through his podcast, his coaching and his other projects, he has reached thousands of people and helped them achieve their goals. In This Episode We Discuss Ted's background, including training Robert Downey Jnr! Impact of social isolation on health; both pyschological and physiological How does exercise and nutrition help psychology, anxiety, etc. What if you already exercise, eat well and have good body composition, but are still "unhealthy"? Flow (from the work of Czikszentmihalyi) and trying to manifest this state in life Application over knowledge

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