Sigma Nutrition Radio

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. Papers Discussed in this Episode Paper 1: Silva et al., 2017 - Do Dynamic Fat and Fat-Free Mass Changes follow Theoretical Driven Rules in Athletes? Paper 2: Morton et al., 2016 - Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men

Nutritionist Alessandro Ferretti discusses data he has collected that may inform us as to the inflammatory response to diet and lifestyle, using markers such as blood glucose, heart rate variability and Alessandro's metric of "HRV/BG Index".

Brandon has a PhD in Muscle Biology and is currently a Postdoctoral Fellow researching muscle physiology related to hypertrophic adaptations. He is a published author or peer-reviewed research. In addition to his prowess in academia, Brandon is well-respected and experience in the practical side of things; being a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting Sports Performance Coach and online coach for The Strength Guys. As a writer, Brandon has been published in Alan Aragon's Research Review, Stronger By Science, Muscle & Strength, STACK, and Sci-fit.net Research Papers Discussed In This Episode: Study #1: Pardue et al., 2017 - Case Study: Unfavorable But Transient Physiological Changes During Contest Preparation in a Drug-Free Male Bodybuilder Study #2: Haun et al., 2017 - Molecular, neuromuscular, and recovery responses to light versus heavy resistance exercise in young men

sigmanutrition.com/mass Greg Nuckols is on the show to review two recent research papers; one looking at concurrent training and the interference effect, and the other looking at the fat-free mass index in athletes. Greg Nuckols is the founder of StrongerByScience.com, a website that provides comprehensive information about how to get stronger and more jacked. Greg has over a decade of experience under the bar, and a BS in Exercise and Sports Science. He's held 3 all-time world records in powerlifting in the 220 and 242 classes, and is pursuing graduate research at UNC-Chapel Hill, under the supervision of Dr. Abbie Smyth-Ryan. He's trained hundreds of athlete and regular folks, both online and in-person. He's written for many of the major magazines and websites in the fitness industry, including Men's Health, Men's Fitness, Muscle & Fitness, Bodybuilding.com, T-Nation, and Schwarzenegger.com. Greg, along with Eric Helms and Dr. Mike Zourdos, created the monthly research review MASS (Monthly Applications in Strength Sports), which breaks apart some of the recent research carried out that is relevant to strength athletes, bodybuilders and powerlifters. Research Papers Discussed In This Episode: Study #1: Eddens et al., 2017 - The Role of Intra-Session Exercise Sequence in the Interference Effect: A Systematic Review with Meta-Analysis Study #2: Trexler et al., 2017 - Fat-Free Mass Index in NCAA Division I and II Collegiate American Football Players sigmanutrition.com/mass

Arthur is an exercise physiology PhD researcher and international-level competitive lifter in the IPF. He is head powerlifting coach at Sigma Nutrition. His current research is based on HMB supplementation and anabolism. Research Papers Discussed In This Episode: Study #1: Brechue & Abe, 2002 - The role of FFM accumulation and skeletal muscle architecture in powerlifting performance Study #2: Wilkinson et al., 2013 - Effects of leucine and its metabolite β-hydroxy-β-methylbutyrate on human skeletal muscle protein metabolism

Andrea Valdez has been an athlete her entire life. As a former competitive gymnast and long-time coach in the sport, she developed a discipline and respect for the powers that strong minds and bodies can achieve. This led her to continued success in competitive cheerleading and bodybuilding throughout her journey in higher level education. She received a Kinesiology degree from Texas A&M University-Corpus Christi with an emphasis in Sports Management and a Minor in Business Administration. Upon graduation, she worked as a Marketing Intern for a Major League Soccer organization, the Houston Dynamo. Andrea then continued on to teach and research at the University of Oklahoma, where she earned her Master's Degree in Exercise Physiology. Her scholarly development and professional experiences in training, coaching, teaching and mentoring lead her to begin a career as an author and video content provider for her own personal website and YouTube channel, both of which began in 2012. Andrea became a 3DMJ athlete for her next figure season in 2013 and for powerlifting in 2014. She continued her journey with the team by teaching alongside the other 3DMJ coaches at posing clinics, and helping to create digital products and content for the 3D Muscle Journey website. After months of collaborating as a project manager and writer, she was officially added as the fifth 3DMJ coach in September 2015. Also in 2015, she had the pleasure of co-authoring a pair of books with Eric Helms and Andy Morgan titled The Muscle and Strength Pyramids. These nutrition and training guides have become the industry standard for anyone trying to gain strength or manipulate body composition. During her current figure off-season, Andrea has begun training in Olympic weightlifting and gymnastics-based movements to pursue competition in a new sport called GRID. She continues to journal her athletic experiences on all of her social media platforms and throughout her personal website at AndreaValdez.com.

http://sigmanutrition.com/mass PhD researcher Eric Helms 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. Eric, along with Greg Nuckols and Dr. Mike Zourdos, created the monthly reserach review MASS (Monthly Applications in Strength Sports), which breaks apart some of the recent research carried out that is relevant to strength athletes, bodybuilders and powerlifters. Research Papers Discussed In This Episode: Study #1: de Moraes et al., 2017 - Protein Overfeeding is Associated with Improved Lipid and Anthropometric Profile thus Lower Malondialdehyde Levels in Resistance-Trained Athletes Study #2: Beals et al., 2016 - Anabolic sensitivity of postprandial muscle protein synthesis to the ingestion of a protein-dense food is reduced in overweight and obese young adults Get MASS: http://sigmanutrition.com/mass

Dr. Spencer Nadolsky, a family and obesity medicine physician, joins obesity researcher Stephen Guyenet, nutritional scientist Chris Masterjohn, and exercise physiologist Brad Dieter for an enlightening discussion on saturated fat. They explore its controversial role in heart health and chronic diseases, emphasizing how dietary context influences its impacts. The panel highlights the importance of overall dietary patterns over specific fatty acids and advocates for personalized approaches in nutrition. Expect to rethink saturated fat’s implications on appetite, metabolism, and overall health!

Ciaran Fairman, M.S. is currently working on his doctorate in the Kinesiology program at The Ohio State University. Ciaran received his M.S. in Kinesiology from Georgia Southern University, working in the Human Performance laboratory, and holds several nationally accredited certifications through the American College of Sports Medicine (CPT, HFS, CET), and International Society of Sports Nutrition (CISSN). Ciaran's research interests focus on the effects of acute and chronic interventions on physiological and psychosocial outcomes in different populations. More recently, Ciaran has focused his interest on cancer survivors. He is the founder and chief exercise physiologist at REACH, a non- profit organization aimed at providing cancer patients and survivors with evidence based recommendations of physical activity and lifestyle behaviors to optimize survivorship. Ciaran has published over 15 peer-reviewed papers, book chapter, and abstracts on sports nutrition, supplementation, and training adaptations. Support the podcast: patreon.com/sigmanutrition

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 about his learnings on health, diet, and lifestyle. In This Episode We Discuss: Discussions around ketosis Calorie-deficit induced ketogenic diet vs. nutritional ketosis at calorie balance Anti-lipolytic nature of ketones Inaccurate claims about ketosis and ketogenic diets Hierarchy of factors influencing body composition