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

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

Dr. Trevor Kashey, PhD, owner of Trevor Kashey Nutrition, discusses science, learning, and nutrition practice. Topics include mentorship, core scientific principles, incremental changes in health interventions, embracing discomfort for growth, positive language in communication, and using science as a mental model for problem-solving.

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

Registered dietitian and lifestyle coach, Steve Taylor, discusses sustainable behavior changes and positive lifestyle transformations. They explore the issue of weight re-gain, client motivation and attitudes, and balancing sustainability with rapid results. They also touch on damaging messages in the dieting industry.

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

Dan Garner is the owner and founder of Team Garner and is the head strength coach and nutrition specialist for hockeytraining.com. Specializing and delivering consistent world class results in physique transformation and athletic performance, Dan has worked with many athletes from the youth leagues right up to the NHL, NFL, MLB and UFC. He is an international lecturer on sports nutrition and has been featured in several major media outlets. In This Episode We Discuss How Dan built a successful online nutrition business after being a successful personal trainer Coaches transition their skills online Lacking clarity over what to do Coaches lacking confidence in either themselves or the process/plan Why wanting to make money is a good thing Optimizing time and productivity the 2-3 pieces of low-hanging fruit for a coach out there who wants to build success online

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

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