Is There a Limit to Energy Expenditure? And What Happens When We Push It? (SNP44)
In this episode, we delve into the intricate dynamics of human energy expenditure and metabolic adaptation. We discuss the staggering calorie burn in extreme conditions like firefighting and ultra-endurance sports, and explore how these short-term spikes contrast with sustainable long-term energy expenditure.
#577: Ultra-processed vs. Minimally Processed Diets: UPDATE Trial – Samuel Dicken, PhD
Samuel Dicken is a Research Fellow in the Department of Behavioural Science and Health and the Centre for Obesity Research at University College London, where his work focuses on how diet, exercise, and lifestyle shape metabolism, body composition, and long-term health, particularly in relation to cardiovascular disease.
#564: Is Protein’s Appetite-Suppressing Power Overstated?
Listen Here: For a full list of apps, go here. Or simply search “Sigma Nutrition” in your app of choice.Or listen directly on the Sigma website here. Introduction In this episode, we take a deep dive into the commonly held belief that protein is the most satiating macronutrient. It’s an idea that shows up frequently […]
#551: How to Shift from Short-term Dieting to Sustainable Lifestyle Changes – Laurin Conlin
Listen Here: For a full list of apps, go here. Or simply search “Sigma Nutrition” in your app of choice.Or listen directly on the Sigma website here. Introduction While the fitness industry often emphasizes short-term goals such as rapid weight loss or aesthetic improvements, a growing body of evidence highlights the importance of fostering long-term […]
#548: Disordered Eating and Body Image in the Fitness Industry – Michelle Carroll
Research continues to illuminate how certain practices and messaging within the industry—such as the overvaluation of leanness or the impact of social media personas—can fuel body dissatisfaction and disordered eating.
Fasting for Health: What Do We Know? (SNP34)
Fasting has gained immense popularity as a dietary approach, but what does the scientific evidence say about its health benefits?
#540: How Can We Improve Body Image and Self-Esteem Without Physique Change? – Gabrielle Fundaro, PhD & Eric Trexler, PhD
Body image and self-worth are deeply intertwined concepts that influence how we see ourselves and interact with the world. Many people believe that changing their physique is the key to improving their body image, but is it really that simple? This connection between appearance and self-esteem raises important questions about how we define confidence and whether our sense of worth should be tied to how we look.
Timing of Eating: Energetic Hypothesis (SNP32)
In the ongoing exploration of weight loss strategies, the timing of food intake has emerged as a fascinating area of study. While traditional advice often focuses on what we eat, growing evidence suggests that when we eat could also play a crucial role in weight management. This concept, known as chrononutrition, examines how our body’s internal clock influences the metabolic processes associated with food intake. Could adjusting meal times offer a new pathway to effective weight loss?
#520: How Exercise Impacts Appetite, Food Intake and Adiposity – James Dorling, PhD
In this episode, Dr. James Dorling of the University of Glasgow helps us delve into the evidence surrounding how factors like adiposity, sex, and habitual physical activity modulate our responses to exercise in terms of appetite, energy intake, and appetite-related hormone responses.
AMA: Do Low-carbers Need Less Vitmain C? Does Omega-3 Supplementation Actually Benefit Us? & More (SNP 27)
This episode is one of our Premium-exclusive AMA (ask me anything) episodes, where we answer questions submitted by Premium subscribers.
#510: Social Comparison: Evidence on its Impacts & What We Can Do – Shannon Beer
Social comparison theory, developed by psychologist Leon Festinger in the 1950s, posits that individuals determine their own social and personal worth based on how they stack up against others. This theory suggests that people engage in social comparisons to evaluate their abilities, opinions, and attributes, often choosing relevant others for comparison.
Listener Q&A: Homocysteine, MUFA, Healhty BMI, and more! (SNP 24)
This episode is one of our Premium-exclusive AMA (ask me anything) episodes, where we answer questions submitted by Premium subscribers.
#492: How Does Weight Cycling Impact Long-term Health?
In this episode, we will examine the evidence published to date and draw evidence-based conclusions regarding the impact of weight cycling on long-term health.
#484: Is Metabolic Adaptation an Illusion? – Eric Trexler, PhD
Some people have framed metabolic adaptation as so significant that it makes weight loss attempts futile. While others, including in research, have referred to metabolic adaptation as an “illusion”. So what do we actually know about this concept and what is the pragmatic significance of it? To discuss the nuances of the topic, Alan and Danny are joined by Dr. Eric Trexler, who has published on this topic and has followed recent publications closely.
SNP13: Intuitive Eating Debate – with Jackson Peos, PhD
This episode brings you a “debate” between Danny Lennon and Dr. Jackson Peos on the utility of intuitive eating. Specifcally, they make a case for and against, respectively, for the position: “Intuitive eating can be recommended eating approach for those with fitness and/or physique goals”.
#454: Eric Helms, PhD – Plant or Animal Protein: Rethinking Protein & Muscle
In this episode we explore some important points that are often neglected. Is MPS as reliable as we assume? Does the amino acid profile tell us everything about the anabolic effect of a protein? Does dose and timing matter as much as we think? How does the picture change when we look at whole foods or mixed meals?
SNP8: “Calories In, Calories Out is Stupid” – Quack Asylum
One passionately debated concept is that of “calories-in, calories-out” (CICO). This is colloquial phrasing for how energy balance relates to bodily energy stores. And this gets translated as shorthand for indicating how energy balance influences gain/loss of body mass.
When looking at some of the commentary related to CICO, there are two opposing positions that are both incorrect. On one hand you have people who clearly focus too heavily on calories alone. But on the other you have people claiming that “CICO is wrong” and that looking at energy balance as the main driver of changes in body mass is misguided.
In this episode, we focus in on the latter of those positions, i.e. the claim that “CICO is a myth”, or “calories don’t matter” or “fat loss has nothing to do with CICO” or several other similar statements that we’ll look at one by one.
#452: Stuart Phillips, PhD – Bacterially Synthesized Whey, Plant vs. Animal Proteins, Muscle & Extended Fasts, & Much More
In this episode Prof. Stu Phillips takes questions about synethized whey protein, plant proteins, post-exercise MPS, and many other topics related to protein, muscle function and ageing.
SNP7: Dr. Stephan Guyenet AMA
This is an “ask me anything” (AMA) episode, with Prof. Stuart Phillips of McMaster University. Prof. Phillips takes questions on protein intake, sources, muscle function, and healthy ageing.
SNP5: Prof. Stuart Phillips AMA
This is an “ask me anything” (AMA) episode, with Prof. Stuart Phillips of McMaster University. Prof. Phillips takes questions on protein intake, sources, muscle function, and healthy ageing.
#391: Is There a Body Weight Set Point?: Models of Body Mass Regulation
In this episode Danny and Alan discuss the three primary models used to explain body mass regulation: 1) Set Point Model, 2) Settling Point Model, 3) Dual Intervention Model. They discuss the role of feedback systems, environment, behaviour, as well as discussing both the “thrifty gene hypothesis” and John Speakman’s “drifty gene hypothesis”.
#382: Andy Morgan – Planning Phases of Body Composition Change
Listen on these AppsPodcast TranscriptsGuest Information Andy Morgan Andy Morgan is the founder of RippedBody.com and an online coach. He co-authored the Muscle & Strength Pyramids books along with Dr. Eric Helms and Andrea Valdez. He has published a host of excellent nutrition and training resources in the form of ebooks, articles and podcasts, which […]
#372: Mike Israetel, PhD – Bodybuilding, Avoiding Suffering & Lessons for Life
Listen on these AppsPodcast TranscriptsGuest Information Mike Israetel, PhD Dr. Mike Israetel is the cofounder of Renaissance Periodization, holds a PhD in Sport Physiology from East Tennessee State University. Currently a professor in the strength and hypertrophy masters program at Lehman College, Mike has taught several courses at multiple universities, including Nutrition for Public Health, […]
The “Calories In, Calories Out” Confusion: A Comprehensive Guide to Understanding Energy Balance
Is ‘calories in, calories out’ a myth? Or does it actually explain changes in body compsoition? This article clears up the confusion and misconceptions about the energy balance equation.
#355: Is Time-restricted Eating Dead?: A Closer Look
Today’s Topic in Focus: Time-Restricted Eating [05:14] Lowe et al., 2020 – TREAT RCT Sutton et al., 2018 – Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes Hutchinson et al., 2019 – Time‐Restricted Feeding Improves Glucose Tolerance in Men at Risk for Type 2 […]
#352: Do Diets Even Work in the Long-term? – A Look at Weight Loss Maintenance
Today’s Topic in Focus: Weight Regain vs Weight Loss Maintenance [02:56] Pownall et al., 2015 – Changes in Body Composition over Eight Years in a Randomized Trial of a Lifestyle Intervention: The Look AHEAD Study Purcell et al., 2014 – The effect of rate of weight loss on long-term weight management: a randomised controlled trial […]
#311: Andrew Chappell, PhD – Diet Strategies in Elite Natural Bodybuilders
Find the podcast on your app of choice Guest BioAndrew Chappell, PhD Dr. Andrew Chappell is a Lecturer/Researcher at Robert Gordon University, conducting research in sports nutrition, with a specific focus on bodybuilding. Andrew is also a world-class natural bodybuilder with an unprecendented level of national and international success; having 2 Pro Cards and 6 British […]
#295: Ben House, PhD – How Much of a Surplus Do Advanced Lifters Need for Optimal Muscle Gain?
Find the podcast on your app of choice Guest BioBen House, PhD Ben House has a Ph.D. in Nutrition from the University of Texas at Austin. Ben has worked as a Strength and Conditioning Coach and Nutritionist since 2006. He is currently the owner and founder of Functional Medicine Costa Rica, where he hosts courses, mentorships and retreats. House […]
#290: Menno Henselmans & Eric Helms, PhD – Diet Breaks, Calorie Cycling & Muscle Retention
Find the podcast on your app of choice Guest BioEric Helms, PhD Eric is currently a Research Fellow at Auckland University of Technology, New Zealand. His work is focused on training and nutrition interventions that could have implications for bodybuilders, powerlifters and other strength athletes. Eric has many peer reviewed publications and currently has many ongoing […]
#278: Jackson Peos – The ICECAP Trial, Intermittent Energy Restriction & the Science of Diet Breaks
Guest BioJackson Peos, PhD (c) Jackson is currently completing his PhD at the University of Western Australia in Perth. He is currently running the largest dieting study ever done on athletes in Australia. This research called the ICECAP trial (Intermittent versus Continuous Energy restriction Compared in an Athlete Population), looks at the effect of including a […]
#277: Eric Helms, PhD – Non-Quantitative Dieting, Personal Experiments & Optimal Weight Gain for Hypertrophy
Guest BioEric Helms, PhD Eric is currently a Research Fellow at Auckland University of Technology, New Zealand. His work is focused on training and nutrition interventions that could have implications for bodybuilders, powerlifters and other strength athletes. Eric has many peer reviewed publications and currently has many ongoing research projects and collaborations. Previously, Eric completed […]
#270: Alexander Kolliari-Turner – Anabolic Steroids, Muscle Memory & Advances in Drug Testing
Guest BioAlexander Kolliari-Turner Alex is currently completing a PhD at the University of Brighton in the UK, investigating the implications of RNA sequencing in the detection of anabolic steroid use and the harnessing of the molecular mechanisms of “muscle memory”. He is currently conducting research aiming to address a hypothesis that suggests that the myonuclei […]
#269: Lyndon Purcell & Jacob Schepis: Physiology, Hypertrophy & Discussions
Guest BioLyndon Purcell Lyndon is Head of Education at JPS Health & Fitness in Melbourne, Australia. He has a Bachelor of Applied Science in Exercise and Sport Science and is completing a Masters in High Performance Sport Science. He is also a qualified strength and conditioning coach and has coached many athletes over the past number of […]
SNR 254: Nutrition for Health, Body Composition & Performance (My OPEX Podcast)
Share this episode on Facebook How To Listen Listen on Spotify Listen on iTunes (iOS) Listen on Stitcher Get podcast RSS feed Click Here to Get Podcast Transcripts Links & Resources OPEX Podcast OPEX YouTube OPEX – Facebook OPEX – Instagram Enjoy This Episode? Share this episode on Facebook Leave a review on iTunes Support […]
SNR #250: Mike T Nelson, PhD – Metabolic Flexibility Revisited
Share this episode on Facebook How To Listen Listen on Spotify Listen on iTunes (iOS) Listen on Stitcher Get podcast RSS feed Click Here to Get Podcast Transcripts Guest BioMike T Nelson, PhD Mike has a PhD in exercise physiology from the University of Minnesota, with that work focusing on the concept of metabolic flexibility. […]
#243: Valentin Tambosi – Time Frames for Natural Bodybuilders
Guest BioValentin Tambosi Valentin is a pro natural bodybuilder and coach based in Vienna, Austria. He has been working as a personal trainer and physique coach for several years. As an athlete he is a professional natural bodybuilder with the IPE. Valentin is also a speaker at Intelligent Strength for their Strength Coach program. In This Episode […]
SNR #239: Carl Juneau, PhD – Does Muscle Damage Actually Cause Hypertrophy?
Share this episode on Facebook How To Listen Listen on Spotify Listen on iTunes (iOS) Listen on Stitcher Get podcast RSS feed Click Here to Get Podcast Transcripts Guest BioCarl Juneau, PhD Carl is an exercise scientist with a PhD in physical activity epidemiology. He is also the founder of the Dr. Muscle app. In […]
SNR #234: Lachlan Mitchell, RD – Natural Bodybuilding Research & Muscle Dysmorphia
Share this episode on Facebook How To Listen Listen on Spotify Listen on iTunes (iOS) Listen on Stitcher Get podcast RSS feed Click Here to Get Podcast Transcripts Guest BioLachlan Mitchell, RD, PhD Candidate As a qualified dietitian Lachlan has worked both in the public and private health systems at Hervey Bay Hospital, Hunter New […]
The Scale Paradox: A Comprehensive Guide on Using Bodyweight Data
This is a guest post by Kevin Garde. For more info about Kevin, see the section below this article. Intro When it comes to the world of health and fitness, it is hard for many people to escape the notion that the number we see on a body weight scale provides the most important data point […]
Protein: Common Questions Answered
Dr. Arthur Lynch has a PhD in muscle physiology from the University of Limerick, Ireland, where he is currently a lecturer in the Sports Science departement. He has aslso represented Ireland at multiple IPF powerlifting world championships. Introduction It’s just over a year since this creatine FAQ article was published here on the sigma nutrition website. The […]
#226: Prof. Stuart Phillips – Muscle Protein Balance, Protein Dose When Dieting & Anabolic Resistance
Guest BioStuart Phillips, PhD 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 […]
SNR #225: Carl Juneau, PhD – Effective Reps & Strategies for Hypertrophy
Share this episode on Facebook How To Listen Listen on Spotify Listen on iTunes (iOS) Listen on Stitcher Get podcast RSS feed Click Here to Get Podcast Transcripts Guest BioCarl Juneau, PhD Carl is an exercise scientist with a PhD in physical activity epidemiology. He is also the founder of the Dr. Muscle app. In […]
SNR #220: James Krieger – Frequency, Volume and Calories for Strength & Hypertrophy
Share this episode on Facebook How To Listen Listen on Spotify Listen on iTunes (iOS) Listen on Stitcher Get podcast RSS feed Click Here to Get Podcast Transcripts Guest BioJames Krieger James Krieger is the founder of Weightology. He has a Master’s degree in Nutrition from the University of Florida and a second Master’s degree […]
SNR #216: Andy Morgan – Experiences & Philosophies of a World-Class Coach
Share this episode on Facebook Episode 216: Andy Morgan is back on the show to discuss a whole host of topics related to coaching, fitness and learning. How to Listen Listen on Spotify Listen on iTunes (iOS) Listen on Stitcher Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Andy Morgan Andy is the […]
SNR #210: Prof. Tim Noakes & Martin MacDonald – Carbohydrate Intake, Insulin Resistance & Body Fat Regulation
Share this episode on Facebook Episode 210: Open discussion between Prof. Tim Noakes and Martin MacDonald on the topic of carbohydrates, insulin resistance and body fat. Listen on Spotify Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guests Tim Noakes, […]
#208: Herman Pontzer, PhD – Constrained Energy Expenditure Model & the Evolutionary Biology of Energy Balance
Evolutionary biologist Dr. Herman Pontzer of Hunter College discusses the model of constrained energy expenditure and the metabolic adaptations that accompany high levels of physical activity. Guest Bio Herman Pontzer, PhD Dr. Pontzer is an associate professor at the Department of Anthropology, Hunter College & City University of New York. He is an evolutionary biologist […]
SNR #207: Alex Ritson – Research: Dynamic Fat Loss Rules & High vs. Low Reps
Share this episode on Facebook Episode 207: Alex Ritson is on the show to dive into two recent recent papers; one investigating the theories of dynamic fat loss models, and the other looking at the effect of low-rep vs. high-rep training for hypertrophy and strength. Get the podcast on iTunes (iOS) Get the podcast on […]
SNR #205: Brandon Roberts, PhD – Muscle Physiology & Bodybuilding Case Study (Research Breakdown)
Share this episode on Facebook Episode 205: Brandon Roberts, PhD gets into the details of two recent research papers pertinent to the area of muscle hypertrophy. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Brandon Roberts, PhD Brandon […]
SNR #202: Andrea Valdez: Insights About Coaching, Training & the Fitness Industry
Episode 202: 3D Muscle Journey coach Andrea Valdez discusses her background as an athlete, the transition to bodybuilding coaching, battling with feeling inferior and the current state of the fitness industry. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest […]
SNR #201: Eric Helms, PhD – Anabolic Sensitivity & High-Protein Bulking [Research Breakdown]
Click here to subscribe to MASS Episode 201: Eric Helms, PhD of Auckland University of Technology is on the podcast to breakdown two interesting research papers. We look at a paper on protein overfeeding and another on the effect of body fat on anabolic sensitivity. Get the podcast on iTunes (iOS) Get the podcast on […]
SNR #198: Richard Nikoley – Ketosis: A Call For for Context & Sanity
Share this episode on Facebook Episode 198: Richard Nikoley of Free The Animal discusses the need for some sanity to be brought to the discussions surrounding ketosis. Guest Bio Richard Nikoley Richard Nikoley is the man behind the blog Free the Animal, which as of 2016, contains over 4,000 posts and 100,000 comments from readers. He has written […]
SNR #196: Rob Wildman, PhD – Nutrient Timing & the 24-Hour Approach to Workout Nutrition
Share this episode on Facebook Episode 196: Researcher and registered dietitian Dr. Rob Wildman discusses the importance of viewing performance and recovery nutrition as a 24 hour process, rather than hyperfocusing on the workout “window”. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get […]
SNR #193: Lyle McDonald – Nutrient Partitioning & Fuel Utilization
Share this episode on Facebook Episode 193: Lyle McDonald returns to talk about issues around nutrient partitioning and whether we can Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Lyle McDonald Lyle is the author of the Ketogenic Diet, […]
Could Creatine Be an Effective Treatment for Age-Related Loss of Muscle?
This is a guest post by Lee Bell. Lee has a MSc in exercise physiology and is a consultant lecturer, speaker and content writer. He is a published academic and professional writer and has delivered talks at a number of conferences including the COPA Growth medical conference in London. He is also involved in primary sport science […]
#189: Katy Horner, PhD – Gut Hormones, Gastric Emptying & Appetite Regulation
Dr. Katy Horner of University College Dublin was on the podcast to discuss her research on gastric emptying, exercise physiology and gut peptide hormones.
SNR #187: Katie Anne Rutherford – The Importance of Perspective in Chasing Strength & Physique Goals
Share this episode on Facebook Episode 187: Katie Anne Rutherford is on the show to discuss her journey in competing in various sports, lessons learned along the way and the importance of perspective in our athletic pursuits. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here […]
#181: Jeff Nippard – Intuitive Eating, Control-Based Eating & Body Recomposition
Episode 181: Natural bodybuilder Jeff Nippard discusses an evidence-based approach to intuitive eating, dealing with cravings through an acceptance-based model and how people should view body recomposition in the long-term. Guest Bio Jeff Nippard Jeff is a WNBF Pro Drug-Free Bodybuilder and internationally qualified IPF/CPU Powerlifter in the 74 kg class. He earned the title […]
SNR #101: Andy Morgan – Being a Better Coach and Prioritization via the Muscle & Strength Pyramids
Share this episode on Facebook Episode 101: Andy Morgan is on the show to talk about how to become a better coach and some of the principles behind the Muscle & Strength pyramids created by Eric Helms. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here […]
Menno Henselmans – Refeeds, Body Recomposition & Non-Linear Diets
Menno Henselmans of Bayesian Bodybuilding talks refeeds, cyclic low-carb diets, ketogenic diets, carb cycling, circadian rhythms and body recomposition. Guest Bio Menno Henselmans Online physique coach, fitness model and scientific author. Menno Henselmans is a former business consultant who specialized in advanced statistical data analysis, but traded that for what he’s truly passionate about: helping serious trainees […]
Mark Alexander – Why Everyone Should Do Resistance Training
Mark Alexander of Efficient Exercise is on the show to talk about the importance of resistance training, how it can by done by anyone both efficiently and safely, and how ARX technology can play a role in that. Guest Bio Mark Alexander, Efficient Exercise & ARX Fit Mark became active within the fitness field at […]