Iraki Nutrition Podcast

Myoprat er en forskningsbasert podkast om trening, ernæring, kosttilskudd og andre temaer relatert til muskelvekst og fettforbrenning. Om du er opptatt av utholdenhetstrening har du kommet til feil sted. I denne episoden diskuterer Markus og jeg om karbohydrater. (02:10) Hva er karbohydrater? (05:30) Hvorfor har karbohydrater et dårlig rykte? (22:30) Karbohydrat behov ved ulike idretter? (38:30) Fordeler med karbohydrater for muskelvekst? (49:30) Timing og fordeling? (57:30) Oppsummering?

Myoprat er en forskningsbasert podkast om trening, ernæring, kosttilskudd og andre temaer relatert til muskelvekst og fettforbrenning. Om du er opptatt av utholdenhetstrening har du kommet til feil sted. I denne episoden diskuterer Markus og jeg om treningsvolum. (01:35) Hva er viktige mekanismer for muskelvekst? (09:45) Hva er volum? (18:20) Hvor mange sett? (31:20) Hvor ofte bør du trene en muskel? (38:50) Hvor mange repetisjoner bør du trene med? (49:20) Hvor intensivt bør du trene?

I denne episoden diskuterer Markus og jeg om proteiner. Noen av tingene vi diskuterer er: (03:14) Hva er proteiner? (08:25) Proteiner og nyrer (13:20) Hvor mye protein bør du spise? (24:40) Fordeling og timing (47:20) Proteiner og vegetarianere/veganere (52:10)Proteintilskudd (1:01:20) Oppsumering

I denne episoden diskuterer Markus og jeg om muskelminne. Noen av tingene vi diskuterer er: (11:51): Hva er muskelminne? (23:30): Hvordan påvirkes myonukleider av alder og doping? (44:20): Hva har vi lært av korona? (48:30): Hva bør man gjøre? (53:40): Konklusjon

Broderick began training in earnest Christmas Day 1981 (10 years old), and was %100 committed to the lifelong pursuit of human performance from that moment forward! Every action and decision (good and bad) in his life has been made with that predication first. Over the last 30 years, He has competed on the national level as a Bodybuilder and Strongman and on the national and international level as a powerlifter. He completed a Bachelors degree in Biology with a minor in Analytical Chemistry from the University of Arizona in 1994 and have spent 1000’s of hours involved in sports lab studies and research projects relating to human performance and athletic sciences! On a coaching / consulting level he have assisted 100’s of athletes from the recreational to Olympic medalists. TeamEvilGSP has helped to produce more than a few IFBB Pro Bodybuilders and world-class powerlifters. https://www.teamevilgsp.com In this podcast, Broderick and I discuss blood work. Some of the things we discuss are: (02:07): How often should you do blood work? (07:26): What is the first thing you look at when assessing blood work? (30:32): How can training potentially affect blood work? (40:46): What is the take home message?

Melina Magulas has Master of Sports Science from the Norwegian School of Sports Sciences with specialization in exercise physiology and sports biomechanics. Her focused area of research as a part of a biomechanics group was on properties and training adaptations in the muscle-tendon unit system. Melina works in Oslo, Norway as an exercise physiologist and performance coach at Magnat Center, testing and training people ranging from the elite athlete to the patient. She also lectures at the Academy for Personal Training in Norway, and is responsible for endurance and physical activity and health. In this podcast, Melina and I discuss concurrent training. Some of the things we discuss are: (07:30) What is concurrent training? (11:00) How does endurance training interfere with molecular signalling that is important to muscle hypertrophy? (24:10): Is there differences in endurance exercises in regard to interference with resistance training? (36:25): If you were to do both, how can you structure it to make it not interfere with each other? (41:25): What is the take home message?

Director of Education: Andy is a tenured Professor in the Center for Sport Performance at CSU Fullerton. He was born and raised in beautiful Rochester, WA and is a die-hard Seahawks, Huskies, & Mariner fan. RIP Sonics. As a youth, Andy played every sport at his disposal, excelling at Football, Basketball, Baseball, and Track & Field. While not playing, he worked at grocery stores, gas stations, hay fields, blueberry farms, and in the road construction business. It was during this time he discovered Strength & Conditioning. Andy took his limited talents to Linfield College to join their Football team and pursue a degree in Exercise Science. While he experienced great success in both (2004 National Championship and 2x Captain and immediate inductee into the "All Ugly" Team), the true reward of this time was the meeting of lifelong friend (Doug Larson). The two fed each other's pursuit of knowledge of human performance and led them to attend the University of Memphis for the Masters degrees in Human Movement Sciences. A bit of luck and excellent faculty mentoring led Doug and Andy to meet Mike Bledsoe and the man formally known as "Barbell Buddha" Chris Moore - all of which later led to the creation of the #1 Health & Fitness Podcast in the world Barbell Shrugged. It also marked the start of Andy's competitive Weightlifting (culminating in his 7th Place finish in the 2007 National Championships), Mixed Martial Arts, and Brazilian Jiu-Jitsu careers. Needing to know more about muscle, Andy spent 4 years studying the structure and function of human skeletal muscle at the single cell level, a feat which earned him a PhD in Human Bioenergetics in 2011. This also resulted in the friendship with frequent collaborator Dr. Jimmy Bagley and the ability to open up his own "Biochemistry and Molecular Exercise Physiology Laboratory" at CSU Fullerton. He now focuses his attention on teaching classes (Sports Nutrition, Exercise Physiology, Designing Exercise Programs, Applied Strength and Conditioning, Athlete Assessment and Measurement, etc.) and running the BMEP lab (which studies the acute responses and chronic adaptations of human skeletal muscle in response to high force/velocity/power and fatiguing exercise from the whole body, down to the individual muscle fiber and even into the individual DNA. The team does this by taking muscle biopsies from non-athletes and elite athletes from different backgrounds (e.g. normal college student, MMA fighter, Boxer, Weightlifter, etc.) and use highly sophisticated laboratory techniques and equipment to address questions about single fiber "type", size, function, protein quantity, diameter, mitochondria, and myonuclear function. You can get all of our published research here. At heart, Andy is simply a story-teller and teacher. Follow Andy on Social Media: Instagram: https://www.instagram.com/drandygalpin/ Youtube: https://www.youtube.com/channel/UCe3R2e3zYxWwIhMKV36Qhkw Facebook: https://www.facebook.com/867284807783 Twitter: https://twitter.com/DrAndyGalpin In this podcast, Andy and I discuss Mechanims for Muscle Hypertrophy. Some of the things we discuss are: (05:30): What are the different mechanisms of muscle hypertrophy? (08:30): What role does metabolic stress have for muscle hypertrophy? (13:30): Does muscle damage cause muscle hypertrophy? (27:30): Can you change your muscle fiber types based on how you train? (41:00): What is the take home message?

Shawn M. Arent, PhD, CSCS*D, FACSM is currently an Associate Professor in the Department of Exercise Science and Sport Studies at Rutgers University. He is also the Director of the Human Performance Laboratory and Director of the Center for Health & Human Performance in the Institute for Food, Nutrition, and Health. Dr. Arent is a Certified Strength and Conditioning Specialist with Distinction with the National Strength and Conditioning Association and also a Fellow in the American College of Sports Medicine. He completed his undergraduate degree at the University of Virginia and both his MS and PhD in Exercise Science at Arizona State University. His research focuses on the relationship between physical activity and stress and the implications for health and performance, with an emphasis on underlying biological and behavioral mechanisms. His recent work has primarily focused on physiological responses to training-related stressors and their contribution to optimal performance and recovery. He is specifically interested in the potential efficacy of acute and chronic resistance training and nutritional supplementation for improving functional capabilities and mental health. Dr. Arent is on the national staff for the US Soccer Federation and works closely with a number of teams at Rutgers University.  He also provides performance enhancement advice for youth, high school, collegiate, and professional athletes in a number of sports, including soccer, football, wrestling, baseball, softball, gymnastics, rowing, equestrian events, and cycling. He has received research funding from the National Institutes of Health, the Robert Wood Johnson Foundation, Life Fitness Academy, the Center for Obesity Research and Intervention, and various biotechnology companies.  His work has also received considerable attention by the popular media, including Shape Magazine, Men's Health, Prevention, and Self.  He is on the editorial board for Sport, Exercise, and Performance Psychology, the Journal of Sport and Exercise Psychology, Comparative Exercise Physiology, and is an Associate Editor for the Journal of Strength and Conditioning Research. In this podcast, Shawn and I nutrient timing. Some of the topics we discuss are: (03:00): Is there a population where nutrient timing post-exercise becomes very important? (06:00): In recent years there has been some studies concluding that nutrient timing is not of great importance as long as total protein for the day is covered, or protein is consumed prior to exercise. What are your thoughts regarding these studies? (39:30): You and your group recently published a review on this topic. What was the conclusion in that review? (42:00): Is there other times except for peri-workout where it can be beneficial to focus on consuming sufficient amounts of protein? (45:40):What is the take home message?

Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman served on the faculty at the University of Illinois from 1977 – 2012. Dr. Layman is recognized for research about protein and amino acid metabolism, nutrition for athletic performance, obesity, diabetes and cardiometabolic health. Dr. Layman has over 100 peer-reviewed publications. He has received numerous awards for his research and nutrition teaching. Dr. Layman served as Associate Editor of The Journal of Nutrition from 1989 through 1993; and he currently serves Associate Editor of the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism, and Nutrition Research and Practice and is a consultant to numerous food companies and commodity organizations. Dr. Layman earned his B.S. and M.S. degrees in chemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota. Twitter: @donlayman In this podcast Professor Layman and discuss protein metabolism. Some of the things we discuss are: (02:25): How do we define a high protein diet? (06:45): Is there a difference in protein requirements between genders? (08:45): As we age, should we adjust our protein requirements? (15:25): Could you explain what the leucine threshold is and its activation of the mTOR pathway? (35:50): What is AMPK and how does it affect muscle protein synthesis? (41:08): What role does BCAA have on MPS and are there any benefits of supplementing the diet with BCAA? (46:35): Could you explain what a refractory period is? (53:29): What is the take home message?

Dr.Layne Norton completed his PhD in nutritional sciences under Professor Donald Layman at the University of Illnois. As a competitor Layne was a pro bodybuilder who has more recently achieved large success in powerlifting, winning USAPL nationals in 2015 before going onto win a Silver medal at 2015 Worlds in the 93kg class, breaking a squat world record at the time. Layne puts out content and provides coaching via his site BioLayne Links Website: https://www.biolayne.com Ebooks: https://biolaynestore.com/collections... Instagram: @biolayne Twitter: @biolayne YouTube: http://www.youtube.com/biolayne Facebook: http://www.facebook.com/laynenorton In this podcast, Layne and I discuss why diets fail. Some of the things we discuss are: (12:39): Do we have a weight loss problem? (22:27): What is the self-defence system? (35:51): Fat cells theory and obesity improvements. (44:01): What is the 5% of successful dieters doing to keep the weight off? (56:40): What should you do after a successful diet in the transition phase and going forward? (1:05:49): What is the takehome message?

Dr. Mike Israetel holds a PhD in Sport Physiology and is currently the Head Science Consultant for Renaissance Periodization. Mike was formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, where he taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition, and Exercise, Nutrition and Behavior. He has worked as a consultant on sports nutrition to the U.S. Olympic Training Site in Johnson City, TN and has been an invited speaker at numerous scientific and performance/health conferences, including nutritional seminars at the U.S. Olympic Training Center in Lake Placid, NY. A co-founder of Renaissance Periodization, Mike has coached numerous athletes and busy professionals in both diet and weight training. Originally from Moscow, Russia, Mike is a competitive bodybuilder and Brazilian Jiu Jitsu grappler. In this podcast, Mike and I discuss fat loss for bodybuilding. Some of the things we discuss are: (03:20): How big of a deficit do you usually recommend during a fat loss fase? (13:30): How would you adjust training volume and intensity when diet fatigue starts to build up? (24:30): What is the longest you recommend people running a fat loss fase before they take a break? (38:00): Fasted cardio is popular amongst bodybuilders. Do you think they provide any benefits? (46:20): What strategies do you recommend to keep hunger in check? (53:40): Are there any supplements that can be of benefit when trying to lose bodyfat? (57:00): What is the take home message?

Episode 64: Prof. Darryn Willoughby-Muscle Physiology by Iraki Nutrition

Broderick began training in earnest Christmas Day 1981 (10 years old), and was %100 committed to the lifelong pursuit of human performance from that moment forward! Every action and decision (good and bad) in his life has been made with that predication first.  Over the last 30 years, He has competed on the national level as a  Bodybuilder and Strongman and on the national and international level as a powerlifter.  He completed a Bachelors degree in Biology with a minor in Analytical Chemistry from the University of Arizona in 1994 and have spent 1000's of hours involved in sports lab studies and research projects relating to human performance and athletic sciences! On a coaching / consulting level he have assisted 100's of athletes from the recreational to Olympic medalists. TeamEvilGSP has helped to produce more than a few IFBB Pro Bodybuilders and world-class powerlifters.  Make sure to check out Brodericks upcoming seminar in the UK https://www.eventbrite.co.uk/e/evil-genius-uk-2018-sports-performance-expert-broderick-chavez-tickets-47841405933 Broderick also recently did a seminar in Australia and the material is available in the lin below. https://evilgeniusdownunder.com In this two parts series on hormones, Broderick and I discussed the following: (00:49): How important is fat intake to keep hormones in optimal range? (10:45): If natural, what can you do to optimize your hormone levels? (16:18): When using PED, what actually make them so effective for building muscle? (26:45): Do nutrition recommendations change when you are on PED? For example, do you require more protein? (33:30): What is the take home message?

Broderick began training in earnest Christmas Day 1981 (10 years old), and was %100 committed to the lifelong pursuit of human performance from that moment forward! Every action and decision (good and bad) in his life has been made with that predication first. Over the last 30 years, He has competed on the national level as a Bodybuilder and Strongman and on the national and international level as a powerlifter. He completed a Bachelors degree in Biology with a minor in Analytical Chemistry from the University of Arizona in 1994 and have spent 1000's of hours involved in sports lab studies and research projects relating to human performance and athletic sciences! On a coaching / consulting level he have assisted 100's of athletes from the recreational to Olympic medalists. TeamEvilGSP has helped to produce more than a few IFBB Pro Bodybuilders and world-class powerlifters. Make sure to check out Brodericks upcoming seminar in the UK https://www.eventbrite.co.uk/e/evil-g... Broderick also recently did a seminar in Australia and the material is available in the lin below. https://evilgeniusdownunder.com In this two parts series on hormones, Broderick and I discussed the following: (03:45): What are the functions of testosterone and estrogen relevant to strength and muscle growth? (19:05): Do normal fluctuations in hormone levels have any effect on muscle growth? (25:45): When doing blood work, what markers should you look at in regard to hormones? (41:30): Is estrogen negative for males?

Eric Helms, PhD is a research fellow for Strength and Conditioning and Sports Nutrition at the Sports Performance Research Institute New Zealand at the Auckland University of Technology, and is also a science communicator and coach for drug free strength and physique athletes with 3D Muscle Journey. A strength and physique athlete himself, his goal is to empower the drug free lifting community with long term perspective and evidence based information. In this podcast, Eric and discuss Training volume and intensity. Some of the things we discuss are: (03:10) What do we mean when we say volume and intensity? (07:10) Is there a minimum of volume that is required to see sufficient muscle hypertrophy? (17:47): How should you adjust the volume as you get more advanced? (21:15): What do you think about the concept of MRV? (30:10): Should deloads be planned or performed only when needed? (35:30): Is there an optimal rep-range for muscle hypertrophy? (44:45): Should you go to failure on your sets or not? (51:20): What are your recommendations for adjusting volume and rep-range during caloric restriction? (53:55): A recent study by Schoenfeld et al 2018 looked at the dose response of volume on muscle hypertrophy. What are your thoughts on the findings? (1:02:40): What is the take home message?

Beskrivelse Prof. Tartars Ph.D. was earned in the Behavioral Neuroscience program at the University of Florida (UF) where the focus of her research involved discovering long term changes that can occur in neurobiological pathways involved in stress responses and developing animal models of chronic stress. She also completed Postdoctoral Training at Harvard Medical School, where she studied neurological consequences of sleep perturbations using in vitro electrophysiological recording techniques. During her postdoctoral studies, she also earned a certificate in Sleep Medicine from Harvard Medical School Division of Sleep Medicine. Prof.Tartar is widely published in many areas of neuroscience with topics ranging from clinical neurological impairments to basic cell physiology. Follow her on Instagram: jaimetartar In this podcast, Jaime and I discussed cortisol. Some of the things we discuss are: (01:50): What is cortisol? (09:45): What functions does cortisol have in the body? (20:45) : What can increase and decrease cortisol levels? (29:00): What effect does elevated cortisol levels have on body composition? (32:15): What is the take home message?

Peter Fitschen has a PhD in Nutritional Science from the University of Illinois. He has a BS in Biochemistry, MS in Biology with a Physiology Concentration, and is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association. He has been competing in natural bodybuilding since 2004 and won his natural pro card in 2012. Peter works as a contest prep coach through his company Fitbody and Physique LLC. - Website: https://www.fitbodyphysique.com - Instagram: @fitbodyphysique - Facebook: https://www.facebook.com/naturalprobo... In this episode, Peter and I discuss off-season bodybuilding. Some of the things we discuss are: (04:30): What are some of the biggest mistake you see bodybuilders do in the off-season? (15:10): What are your recommendations when transitioning from a pre-contest diet to an off-season diet? (24:20): What are your general recommendations for determining the caloric surplus and the macronutrient distribution for bodybuilders in the off-season? (41:00): As a natural bodybuilder when reaching super low body fat levels, it can wreak havoc on your health, especially your hormonal profile. What should you pay extra attention to when transitioning from a pre-contest diet to the off-season to make sure you recover optimally? (47:50): What is the take home message?

Originally from Melbourne, Australia, Reid is now based in the United States where he works as a senior scientist with the Gatorade Sports Science Institute at their laboratory in Florida on the IMG Academy campus. Reid is currently involved with a variety of research streams focusing on energy expenditure, sleep and hydration. Prior to moving to the US, Reid completed a PhD supported by the University of the Sunshine Coast, based at the Australian Institute of Sport, Canberra, where he worked as a sports dietitian with Olympic combat sport athletes. A portion of Reid’s PhD work saw him awarded with a young investigator award from the European College of Sports Science (2016). Reid’s research interests centre on body composition management and applied combat sports nutrition, in particular the area of acute weight loss and recovery. As a practitioner, Reid has experienced working with a variety of weight category sport athletes including competitors and medallists from Judo, amateur and professional Boxing, Taekwondo, Wrestling, kickboxing/muay thai, Brazilian jiu jitsu, mixed martial arts and weightlifting; at the Olympic Games, Commonwealth games, continental and world championship level. In this podcast, Reid and I discussed making weight in combat sports. Some of the things we discuss are: (03:20): What are some of the challenges working with athletes which frequently have to make weight to compete in their sport? (08:30): What are some of the methods that combat sport athletes use for weight loss? (14:20): One of the strategies is water loading, can you tell us more about that? (23:30): Regain in bodyweight following weigh-ins has been linked with success in combat sport. I know you did a study on this, could you please tell us more about your findings? (29:00):As coaches, how can we safely help the athletes make weight without it having negative consequences for their health? (35:20): What is the take home message? Reviews: https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... Links: http://combatsportsnutrition.com

Kurtis Frank is the Director of Research and Development for Legion Athletics who focuses on research behind herbal and traditional medicines but from a western perspective as well as nootropic and performance enhancing compounds. In this podcast, Kurtis and I discuss Adaptogens focusing mainly on Ashwangha. Some of the things we discuss are: Question 1 (06:08): What are adaptogens? Question 2 (10:35): One adaptogen that seem to be gaining popularity in recent time is Ashwagandgha. What is Ashwagandha? Question 3 (11:20): How was Aswagandha discovered and what is it traditionally used for? Question 4 (12:30): Is there a difference between ingesting Ashwandha in powder form compared to capsules? Question 5 (15:45): What are the claimed benefits of using Ashwagandha? Question 6 (21:40): What dosage seems to be effective and are there any potential side effects? Question 7 (28:45): How long does it take to start noticing an effect? Question 8 (29:45): What is the take home message?

James Hoffman is a former professor or Exercise Science at Temple University in Philadelphia, PA. James earned his PhD in Sport Physiology under Dr. Mike Stone of ETSU, where he focused on the application of sled pushing to sport performance enhancement in Rugby players. James has coached numerous Rugby players at ETSU as the team’s assistant coach and Head Sport Scientist, where he was also the head strength and conditioning coach and weight room manager. James is a lifetime athlete, having reached high levels of competition in Rugby, American Football, and Wrestling. James book on recovery: https://renaissanceperiodization.com/shop/recovering-from-training/ In this podcast, James and I talk about optimizing recovery, some of the things we discuss are: (4:45) Why is recovery important? (7:40) Could you take us thru the hierarchy of recovery that you describe in your book? (30:00): How does stress effect recovery and is there any specific time where stress management is more important? (38:15): Can doing too much to optimize recovery potentially have a negative effect on training adaptations? (40:47): What is the take home message?

Dr. Mike Israetel holds a PhD in Sport Physiology and is currently the Head Science Consultant for Renaissance Periodization. Mike was formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, where he taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition, and Exercise, Nutrition and Behavior. He has worked as a consultant on sports nutrition to the U.S. Olympic Training Site in Johnson City, TN and has been an invited speaker at numerous scientific and performance/health conferences, including nutritional seminars at the U.S. Olympic Training Center in Lake Placid, NY. A co-founder of Renaissance Periodization, Mike has coached numerous athletes and busy professionals in both diet and weight training. Originally from Moscow, Russia, Mike is a competitive bodybuilder and Brazilian Jiu Jitsu grappler. In this podcast, Dr.Israetel and I discussed topics on training and nutrition related to bodybuilding Some of the topics we cover are: (3:30) What is the worst myth regarding training or nutrition for bodybuilding? (14:20) Can you still gain muscle by only training each muscle group once a week? (21:45) How should you incorporate failure training into your program? (29:20) A lot of bodybuilders use “partial reps” to keep the tension on the muscle. Is that more effective than using a full range of motion? (39:40) How would you periodize periods of massing, cutting and maintenance phases? (45:40 ) Many bodybuilders will claim that mixing carbohydrates and fats in a meal is not optimal. What is your take on that? (50:10) What is your take on refeeds/cheat days/cheat meals when trying to cut? (54:50) For someone just starting out with bodybuilding, what would be your best advice?

Dr. Carl Juneau is an exercise scientist with a PhD in physical activity epidemiology. He's been a coach and a lifter for 16 years. He's also the founder of Dr. Muscle. Dr. Muscle is a new phone app that helps you build muscle faster using AI. It's like a personal trainer in your pocket that's 10 times cheaper than a human trainer, available 24/7, and always up to date. To try it out, learn more or get your first month free, use this special link: https://drmuscleapp.com/juma. Sources: - Schoenfeld et al. 2016 https://www.ncbi.nlm.nih.gov/pubmed/27102172 - Schoenfeld et al. 2017: https://www.ncbi.nlm.nih.gov/pubmed/28834797 - Rippetoe and Baker 2014: https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754 - Nuckols 2018: https://www.strongerbyscience.com/periodization-data/ - Ahtiainen et al. 2005: https://www.ncbi.nlm.nih.gov/pubmed/16095405 In this podcast, Carl and I discussed periodisation for muscle growth. Some of the things we discuss are: (06:25) What is periodization? (07:50) Is there a difference between periodisation for muscle growth compared to strength? (15:20) What are the fundamentals for setting up a successful periodisation for muscle growth and how should you progress based on if you are a beginner, intermediate or advanced? (48:25) What is the take home message?

Broderick began training on Christmas Day 1981 (10 years old), and was 100 % committed to the lifelong pursuit of human performance from that moment forward! Every action and decision (good and bad) in his life has been made with that predication first. Over the last 30 years, He has competed on the national level as a Bodybuilder and Strongman and on the national and international level as a powerlifter. He completed a Bachelors degree in Biology with a minor in Analytical Chemistry from the University of Arizona in 1994 and have spent 1000's of hours involved in sports lab studies and research projects relating to human performance and athletic sciences! On a coaching / consulting level he have assisted 100's of athletes from the recreational to Olympic medalists. TeamEvilGSP has helped to produce more than a few IFBB Pro Bodybuilders and world-class powerlifters. https://www.teamevilgsp.com In this podcast, Broderick and I discussed nutrition to optimize muscle hypertrophy. Some of the things we discuss are: (06:25): Is there an optimal range of body fat % levels one should be at before starting a massing phase? (12:10): How big should the surplus of calories be and does this differentiate based on how advanced the person is? (17:10): What would be the most optimal way of distributing those calories between protein, carbohydrates and fats? (35:10): How many meals a day should one eat? (38:15): What are your recommendations for peri-workout nutrition? (45:05): What dietary supplements should one consider for optimizing muscle growth? (55:55): What is the take home message?

Dean Somerset is an Exercise Physiologist who specializes in injury post-rehabilitation, and has worked with professional and Olympic athletes, post-surgical recovery, congenital disorders, and cardiac recovery patients, as well as those looking to just move and feel better for day to day activities. He’s developed a reputation as a leading authority on training, mobility, and strength training. In this podcast, Dean and I discussed mobility. Some of the things we discuss are: 1.What is mobility training? 2.What are the most common injuries you see with clients? 3.What are your favourite mobility exercises/drills and why? 4.What work and what doesn’t work to improve active range of motion? 5.Do you feel that people are doing too much mobility work these days? 6. Some clients might feel that mobility work is daunting, how do you get your clients to actually do their mobility work? 7. Can nutrition and supplements affect mobility? 8. What is your take home message? Make sure to check out this limited time offer of over 11 hours of video from Dean Somerset and Dr. Mike Israetel. https://summit.l2fitness.com/volume1

Sohee Lee received her bachelor's degree in Human Biology from Stanford University and is a NSCA-CSCS as well as a CISSN. Since 2012, she's been working as a physique transformation coach for women with an emphasis on evidence-based methods for lasting behavior change and sustainable results. Currently, she is pursuing her master’s degree in psychology at Arizona State University. Her main interest is in understanding the psychology of eating behavior. Instagram: instagram.com/soheefit Twitter: twitter.com/soheefit Facebook: facebook.com/soheefit Website: soheefit.com My book: Eat Lift Thrive In this podcast Sohee and I discuss eating behaviors. Some of the things we discuss are: 1.What are the biggest mistake you see people make when trying to lose weight? 2.Why do you think people are more drawn to having a rigid approach to lose weight compared to following a more moderate approach? 3.For many, the problem is not losing the weight, but keeping it off. What strategies seems to work for long term fat loss? 4.As a coach, how can you help your client creating new moderate and sustainable habits? 5.What is the take home message?

Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games, and the Weight Pentathlon, an event in which he holds the American record. Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a senior lecturer for St. Mary’s University, Twickenham, London. His books on weightlifting include "Intervention," "Never Let Go," "Mass Made Simple," and "Easy Strength," written with Pavel Tsatsouline as well as "From Dad, To Grad." He and Josh Hillis co-authored "Fat Loss Happens on Monday." In 2015, Dan wrote "Can You Go?" on his approach to assessments and basic training. In addition, "Before We Go," another compilation akin to "Never Let Go" became an Amazon Bestseller. In early 2017, Dan’s book, "Now What?" his approach to performance and dealing with life, became a Bestseller on Amazon. His next book, "HardStyle Kettlebell," is in the works. In this podcast, Dan and I talked about goal settings. Some of the things we we talk about are: Question 1: When people are setting goals, what is the biggest mistakes you see people make? Question 2: You often talk about connecting goals and assessments, tell us more about that? Question 3: What is the difference of setting goals for athletes compared to your average coaching client? Question 4: What is the difference between achieving a goal and being successful? Question 5: What is the take home message?

Israel Halperin is at the final stages of his PhD conducted through Edith-Cowan University in conjunction with the Australian Institute of Sport (AIS). His thesis deals with the effects coaching feedback have on performance of resistance trained subjects and combat athletes. Israel spent the past 3 years working with the four Olympic Combat sports in the AIS Combat Centre as a sport scientist. Throughout the years he trained dozens of world class athletes for competition as an S&C and a Muay Thai coach. Israel has international competition experience in Muay Thai. He spent 2 years in the U.S and a year in Thailand for training and competition purposes, and holds two black belts. In this podcast, Israel and I discuss the following: Question 1: What is attentional focusing instructions and what effect does it have on performance? Question 2: Can you explain which effect choices have on motor skill learning and performance? Question 3: You have also done studies on knowledge of exercise endpoint during repeated maximal voluntary contractions. Could you tell us more about that? Question 4: Regarding coaching cues, how does different feedbacks affect the performance of the athlete? Question 5: What is the take home messages and practical applications?

CHRIS and ERIC MARTINEZ, CISSN, CSCS, CPT, BA, are #1 Best Selling Authors and the founders of Dynamic Duo Training. The twin brothers, known as the “Dynamic Duo," have quickly become the leading authorities on health, training, nutrition, and lifestyle in the fitness industry. They provide world class trainings and services with safe, ethical, scientific, and healthy approaches. With a heap of success stories from clients, Chris and Eric have shown time and time again that they know exactly how to get you results. Their online trainings are some of the most talked about in the industry because they get results where other haven’t. For more information on the Dynamic Duo’s online trainings and to join the DDT community visit https://dynamicduotraining.com/ In this podcast, we discussed The New Era of Fitness. Some of the things we talk about are: 1.What do you feel are some of the big issues in today’s fitness industry? 2.Over the last decade, what do you feel has changed for the better in the industry? 3.In your book, you talk about flexible exercise and nutrition. Tell us more about that. 4.You also talk about mindset, personal development and lifestyle in your book. How does that fit in with the fitness lifestyle? 5.What’s your take home message?

Greg Nuckols 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.   He’s trained hundreds of athletes 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. Furthermore, he’s had the opportunity to work with and learn from numerous record holders, champion athletes, and collegiate and professional strength and conditioning coaches through his previous job as Chief Content Director for Juggernaut Training Systems and current full-time work for Stronger By Science. Recently, Greg launched MASS with Dr.Mike Zourdos and Eric Helms which is monthly research review spesifically aimed at strength and physique sports.  https://www.strongerbyscience.com/mass/   His passions are making complex information easily understandable for athletes, coaches, and fitness enthusiasts, helping people reach their strength and fitness goals, and drinking great beer. In this podcast, Greg and I discussed genetics. Some of the things we discuss are: 1.It is often claimed that if you put in the hours of work you can reach your sports performance goals. Is this true or is it predetermined by our genetics? 2.If 99,9 % of our genetics are similar, how can we be so different regarding potential for strength and muscle growth? 3.When we talk about genetics, we often hear about “nonresponders”.  Can you explain a bit about this and how common is this? 4. Could you explain the relationship between muscle growth and myostatin? 5. What is the take home message? Make sure to also check out Gregs articles on genetics:  https://www.strongerbyscience.com/genetics-and-strength-training-just-different/

Krissy Kendall, Ph.D. is the Science editor at Bodybulding.com. Before that, she worked 2½ years as an assistant professor in the School of Health and Kinesiology at Georgia Southern University and served as the director of the Human Performance Laboratory at GSU, where her research interests focused on the effects of training and nutritional interventions on body composition and performance. Dr. Kendall has published over 100 peer-reviewed papers, book chapters, and abstracts on sports nutrition, supplementation, and training adaptations. Dr. Kendall received her master's and Ph.D. from the University of Oklahoma, studying exercise physiology. She holds certifications through the National Strength and Conditioning Association (CSCS*D), International Society of Sports Nutrition (CISSN), and American College of Sports Medicine (HFS). www.bodybuilding.com/author/krissy-kendall-phd In this podcast Dr.Kendall and I discussed citrulline malate. Some of the things we talk about are: 1.What is citrulline-malate? 2.What happens in the body when you supplement with citrulline malate? 3.What dosage seems to be effective when supplementing with citrullinemalate and are there any side effects? 4.Does citrulline-malate have an acute effect and does it have a synergistic effect when combined with other supplements?  5.What type of sports can benefit from citrulline-malate supplementation?

Darryn S. Willoughby is a Professor of health, human performance and recreation and directs Baylor University's Exercise and Biochemical Nutrition Laboratory. He studies molecular physiology and biochemistry of exercise and nutrition, cellular and molecular physiology of muscle, exercises and sport nutrition, neuromuscular exercise physiology and strength training and sport conditioning. After receiving his bachelor's degree in health and fitness from Tarleton State University in 1986, he earned his master of education degree there in 1989. He earned his doctoral degree in neuromuscular exercise physiology and biochemistry from Texas A&M University in 1993. Prof. Willoughby specifically researches the effects of training and nutritional intervention on the physiological, biochemical and molecular mechanisms regulating skeletal muscle strength, hypertrophy and atrophy in athletes. He has published articles on his findings in Journal of Nutrition and Metabolism, International Journal of Sport Nutrition and Exercise Metabolism and Journal of Medicinal Food. Prof. Willoughby is a certified sport nutritionist, exercise physiologist, nutrition specialist and strength and conditioning specialist. He is a fellow of the International Society of Sports Nutrition, the American Society of Exercise Physiologists and the American College of Sports Medicine. He has been on the Baylor faculty since 2002. He is also a GBO professional bodybuilder competing at the master's level. In this podcast, Prof. Willoughby and I discussed fasted cardio. Some of the things we discussed are: 1.What is the proposed benefit of doing cardio fasted? 2.Why do you think low intensity fasted cardio is popular amongst bodybuilders and in the fitness industry? 3.Does substrate utilisation during exercise have an effect on body composition? 4.You recently conducted a study on fasted cardio. Can you tell us more about that? 5.What is your take home message?

Menno Henselmans is an Online physique coach, fitness model and scientific author. He is also the director of Bayesian Bodybuilding.  http://bayesianbodybuilding.com Once a former business consultant specialized in advanced statistical data analysis, He traded his company car to do what he is truly passionate about: help serious trainees attain their ideal physique. His background in science and statistics helped him to develop Bayesian Bodybuilding. Interested in learning Menno's full Bayesian Bodybuilding method? Have a look at this PT Course Certification Program.  In this podcast, Menno and I discussed metabolic damage. Some of the things we discuss are: 1.During caloric restriction, some adaptations may occur. Could you explain what these adaptations are? 2.In recent years, the term “metabolic damage” has gotten a lot of attention in the fitness industry. Could you explain what the hypothesis is? 3.You recently did a review on this topic. Could you tell us what your findings where? 4.A practise that has been popular in recent years is to “reverse diet” after a diet. Could you explain what this is and if it provides any long-term value to do this. 5.What is your take home message?

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 podcast, Prof.Phillips and I discussed Sarcopenia. Some of the things we discuss are:  1.What is sarcopenia and what causes it? 2.When do we start to see age-related declines in muscle mass and how much muscle mass can potentially be lost annually? 3.What type of exercise can be beneficial and easy to perform for elderly people? 4.Do you feel that the RDA of 0.8 g/kg is set to low and if so, what would be more optimal to aim for? 5.Could you explain what “anabolic resistance” is? 6.Why is it important to not only focus on total amount of protein per day, but also protein amount per meal, distribution and protein quality? 7.What is your take home message?

Brad is a PhD trained exercise physiologist who specializes in molecular mechanisms of disease and how diet and exercise effect those mechanisms. He also works as a nutrition coach and educator. He runs Science Driven Nutrition which strives to bring the science of nutrition to the public in a consumable format. In this podcast, Brad and I discussed ketogenic diets. Some of the things we discuss are: 1.Can you describe what the ketogenic diet is? 2.Why do you think ketogenic diets have gotten so much attention? 3.Does ketogenic diets have any benefits on body composition? 4.Does ketogenic diets have any benefits on performance? 5.In what situations, might ketogenic diets be useful?

Kamal Patel is a nutrition researcher with an MPH and MBA from Johns Hopkins University, and is on hiatus from a PhD in nutrition in which he researched the link between diet and chronic pain. He has published peer-reviewed articles on vitamin D and calcium as well as a variety of clinical research topics. Kamal has also been involved in research on fructose and liver health, mindfulness meditation, and nutrition in low income areas. He is currently the Director of Examine which is an independent and unbiased encyclopedia on supplementation and nutrition. In this podcast, Kamal and I discussed vitamin D. Some of the topics we go over are: What is Vitamin D and its functions in the body? What are different sources of vitamin D? What are symptoms of vitamin D deficiency? What are optimal levels of vitamin D and potential health benefits? Can correcting vitamin D deficiency have any effect on body composition, hormone levels or performance? Does too much vitamin D have any negative effects? What are your recommendations to ensure sufficient vitamin D intake?

Danny Lennon is the founder of Sigma Nutrition & Performance, a company that provides evidence-based information and advice through media content and an online coaching service. Danny hosts the top-ranked podcast Sigma Nutrition Radio. Danny has a formal scientific background in academia, completing a master’s degree (MSc.) in Nutritional Sciences at University College Cork. During this time Danny researched directly under the world-renowned researcher Professor Kevin Cashman. In addition to that research, Danny took classes in biochemistry, clinical nutrition, micronutrient interactions and physiology. Previous to this Danny also completed a BSc. Degree in biology and physics education and spent a year teaching these subjects. As well as producing media content, Danny also works as a performance nutritionist to professional MMA fighters, professional boxers and competitive powerlifters. He has consulted several teams in a number of sports. Outside of the nutrition world, Danny is a Brazilian Jiu-Jitsu blue belt, raw powerlifter and a life-long Arsenal fan. Sigma Weight Cutting System: http://sigmanutrition.com/weightcut/ In this podcast, Danny and I discussed nutrition for combat sports. Some of the things we discuss are: 1. What are the fundamentals of nutrition that combat sport athletes should focus on? 2. How should fighter’s loss fat without it affecting performance? 3. Are there any supplements that in particular can be beneficial for fighters? 4. How should you properly cut weight for a fight?

Jorn earned his MSc in Nutrition and Health with top honors at Wageningen University & Research Centre. He is now pursuing a PhD in Muscle Metabolism at Maastricht University, at one of the leading laboratories in that field.  His research focusses on protein ingestion to optimize post-exercise muscle protein synthesis. In addition, he investigates carbohydrate metabolism during and after exercise. He also runs the website: http://www.nutritiontactics.com Jorn won several awards for his research including: A Young Investigator Award at the European College of Sport Science Congress in 2015  The GSSI Sport Nutrition Award at the American College of Sports Medicine in 2016 The Gail E. Butterfield Nutrition Travel Award at the American College of Sports Medicine in 2016 A GSSI Nutrition Award at the European College of Sport Science Congress in 2016  In this podcast, Jorn and I discussed protein distribution and timing. Some of the topics we cover are: 1.What dose of protein per meal seems to maximise MPS? 2.Does there seem to be any differences in regards to protein quality on MPS response? 3.Does distribution and timing matter or only total protein intake? 4.Pre-bed meals are sometimes overlooked, but there seems to be some benefits to focus specifically on this meal especially in regards to protein source and dosage? 5.Whats the take home message?

Dr.Michael Israetel is a professor of Exercise Science at Temple University in Philadelphia, PA and was previously a professor at the University of Central Missouri, where he taught Exercise Physiology, Personal Training, and Advanced Programming for sports and fitness. Mike’s PhD is in Sport Physiology, and he has been a consultant on sports nutrition to the U.S. Olympic Training Site in Johnson City, TN. Mike has coached numerous powerlifters, weightlifters, bodybuilders, and other individuals in both diet and weight training. Originally from Moscow, Russia, Mike is a competitive powerlifter, bodybuilder, and Brazilian Jiu-Jitsu grappler. He used to hold a bunch of state, national, and world records in raw powerlifting back when everyone was in equipment, so that’s cool! Dr.Michael Israetel is also part of Team Juggernaut which is a group of athletes and coaches dedicated to leading from the front and providing people with the highest quality information from true experts to help them achieve their goals. In this podcast, Dr.Israetel and I discussed maximum recoverable volume. Some of the topics we cover are: 1.What is Maximum recoverable volume (MRV)? 2. Do you feel that during recent years, people have become lazy when it comes to training and are looking more for how little training they can do compared to how much they can do? 3. What are signs to look after that would indicate that you are not recovering optimally and practically how do you adjust the volume? 4. Is muscle soreness a good indicator of how effective your workouts are and if so, how much is too much? 5. For hypertrophy training, what are your general recommendations for number of exercises per muscle group, sets per muscle group, frequency, reps and intensity? 6. In regards to programming, do you recommend scheduled deloads or only taking deloads when you need them? 7. What are your general recommendations outside the gym to maximize recovery?

James Krieger is the founder of Weightology, LLC. He has a Master's degree in Nutrition from the University of Florida and a second Master's degree in Exercise Science from Washington State University. He is the former research director for a corporate weight management program that treated over 400 people per year, with an average weight loss of 40 pounds in 3 months. His former weight loss clients include the founder of Sylvan Learning Centers and The Little Gym, the vice president of Costco, and a former vice president of MSN. He has given over 75 lectures on weight loss-related topics to physicians, dietitians, and other professionals. In this podcast, James and I discuss anthropometry. Some of the things we discuss are:  1. What is anthropometry and what are the most common methods to use in regards to body composition? 2. People often talk about these being measurements, but are they really measurements? 3. What seems to be the most reliable methods for predicting body fat? 4. Skinfolds measurements and Bioelectrical impedance (BIA) are two of the most popular methods to use. What are the pros and cons of using these methods? 5. DEXA is often mentioned as the gold standard when it comes measuring body composition, is this true or does it also have its limitations?

Joseph is a Nutrition Consultant specialising in nutrition for high performance, physique athletes and people wanting to feel more confident about their bodies. http://www.elitenutritioncoaching.com Joe's appreciation for proper nutrition began from an early age when he was a national-level kickboxer (and desired to be as lean as Bruce Lee!). As such, a career in nutrition was the obvious career path. He has been helping people achieve their goals for almost a decade now, having built a solid foundation with his undergraduate degree in Sport & Exercise Sciences and masters degree (distinction) in Sports Nutrition. As a former Performance Nutritionist for the English Institute of Sport (EIS) and British Athletics, Joseph provided world-leading nutritional support to Britain’s best track and field athletes, leading to many medal wins in international competitions. Joseph's passion for truth and objectivity have formed the basis of his obsession to help as many people as possible to achieve their nutritional goals through clear and actionable advice. When not helping people achieve their goals, Joseph can be found in the gym, with his head in the latest research paper or nagging his fiancé and family members to play chess. In this podcast, Joseph and I discussed carbohydrate periodization. Some of the topics we discuss are: 1.What are common misconceptions about carbohydrate consumption for athletes? 2.What are the general recommendations for carbohydrate consumption for athletes? 3.Lately there has been more focus on carbohydrate periodization. Can you explain how that works? 4.There does seem to be some benefits training some sessions during the week with lower carbohydrate availability. Can you explain a bit about this? 5.Are there any benefits of doing ketogenic diets for athletes?

Lyle McDonald has been interested in all aspects of human performance physiology since becoming involved in competitive sports as a teenager. Pursuing a degree in Physiological Sciences from UCLA, he has spent almost 20 years of his life studying human physiology and the science, art and practice of human performance, muscle gain, fat loss and body recomposition. Over the years, in addition to working with the general public, Lyle has worked primarily with endurance athletes, a few powerlifters, and some bodybuilders. Through his books, articles and his forum, he has helped thousands lose fat, gain muscle and get stronger or perform better. Lyle is also author of several in depth books that I highly recommend, especially "A guide to flexible dieting" which is one of the best books I have ever read. He also have a website where he reguarly posts articles about fat loss, muscle gain, nutrition, training and research reviews. http://www.bodyrecomposition.com In this podcast, Lyle and I discussed fat loss . Topics that are covered: 1. What genetic and environmental factors can contribute to making fat loss more difficult for some people? 2. What is the difference between fat set points and fat settling points? 3. When combining high activity and low calories without seeing progress. what might be causing the stall? 4. How does leptin, ghrelin and cortisol affect bodyweight regulation? 5. Metabolic adaptations seem to affect some people more than others. What are strategies that one can use during a fat loss period to reverse some of this adaptations to some extent?

Jose Antonio, Ph.D. FISSN FNSCA CSCS  is the CEO and co-founder of the International Society of Sports Nutrition. He gives an occasional talk, writes a bit, and can read your mind (but only after consuming copious quantities of coffee).  Dr. Antonio is an Assistant Professor of Exercise and Sports Science at Nova Southeastern University in beautiful South Florida and an avid paddler.     If you want more sciency stuff, he's written over a dozen books , write funny stuff on nutrition and exercise on the issnscoop , give seminars out the wazoo all over North America and sometimes abroad, and have published a boatload of peer-reviewed scientific publications. In this podcast, Jose and I discussed research. Some of the topics we discuss are: 1. What exactly is a 'scientist? 2. What does the 'research process' involve? 3. Peer review and 'post peer review via social media.'  What's the difference? 4. The Hierarchy of Evidence - are reviews and meta-analyses the best arbiter of science?

Mike is an Assistant Professor in Exercise Science at Florida Atlantic University (Boca Raton, FL.) with a specialization in strength and conditioning and skeletal muscle physiology. He earned his Ph.D. in Exercise Physiology from The Florida State University (FSU) in 2012 under the guidance of Dr. Jeong-Su Kim. Prior to attending FSU Mike received his B.S. degree in Exercise Science from Marietta College and M.S. in Applied Health Physiology from Salisbury University. At Marietta Mike lettered in soccer for four seasons and captained the squad in his final two. While at Salisbury he also served as the graduate assistant strength and conditioning coach for all sports teams. Further, Mike served as the Head Powerlifting Coach of FSU’s 2011 and 2012 state championship teams and currently serves as FAU’s Head Coach in addition to being a faculty member. Mike’s research focuses on optimizing periodization and program design methods, along with improving training efficiency, and examining skeletal muscle adaptations and the inflammatory response to exercise.” This line of high performance research is currently ongoing in the FAU ‘Muscle Lab.’ His best powerlifting competition lifts include a 230.0kg (507lbs.) raw squat as an 83kg lifter. Finally, Mike is recently married to Dr. Catherine Coccia, Ph.D., R.D., and Assistant Professor in the Department of Nutrition and Dietetics at Florida International University (Miami, FL). In this podcast, Mike and I discussed Daily Undulating Periodization (DUP). Some of the topics we cover are: 1.What is periodization? 2.What are the most common versions of periodization? 3.How is DUP set up? 4. You have done research on DUP. Could you talk about that and tell us what results you found? 5.What are typical misconceptions of DUP? 6.How does auto regulation and RPE scale fit in when it comes to periodization? 7.How should you progress from week to week?

Abbie Smith-Ryan, PhD, CSCS, CISSN is an assistant professor at the Department of Exercise and Sport Science University of North Carolina Chapel Hill. Dr. Smith completed her undergraduate degree from Truman State University (Kirksville, MO) in Health and Exercise Science, and she completed her graduate work in Exercise Physiology from the University of Oklahoma (Norman, OK; MA and PhD), where she served as the coordinator of the Metabolic and Body Composition Laboratory. Abbie’s research interests center around exercise and nutrition interventions to modify various aspects of body composition, cardiovascular health, and metabolic function in obese, elderly, and women. She is an active researcher in the field of sport nutrition and exercise performance, in both young and old athletes. Some of her primary work has focused on beta-alanine, creatine, and proteins/amino acids. She is also interested in applied aspects of neuromuscular fatigue. In this podcast, Abbie and I discussed high intensity interval training. Some of the things we discuss are: 1.What is HIIT? 2.What are the advantages and disadvantages compared to LISS? 3.In regards to fat loss, how big is the effect of HIIT on EPOC? 4.Is it a concern that the level of intensity in lab settings might not be converted in the real world? 5.What about exercise enjoyment in regards to HIIT?

Eric Helms is a coach, athlete, author, educator and researcher. Eric has been involved in the fitness industry since the early 2000’s and for the better part of his career he’s been a coach at 3D Muscle Journey, working with drug free strength and physique competitors at all levels. A competitive athlete himself, he has pro status with the Professional Natural Bodybuilding Association and competes with the IPF at the international level as an unequipped powerlifter. www.3dmusclejourney.com Eric has published multiple peer reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. He’s taught undergraduate and graduate level nutrition and exercise science and speaks internationally at academic and commercial conferences for fitness, nutrition and strength and conditioning. He has a BS in fitness and wellness, an MS in exercise science, a second masters in sports nutrition, and is a strength and conditioning PhD candidate at AUT in New Zealand. Eric has recently written two exellent books called The muscle and strength pyramid on both training and nutrition. I wish I had these two books when I started lifting and highly recommend them to everyone interested in strength training and nutrition. www.muscleandstrengthpyramids.com Eric is also an exellent speaker and have several seminars coming up all around the world in 2016. If you want to hear him speak I suggest you check out his Speaking Schedule. www.muscleandstrengthpyramids.com/speaking-schedule/ In this podcast, Eric and I discussed pre-contest dieting. Some of the topics we discuss are: 1. What are the biggest mistakes you see people do pre-contest? Being a natural bodybuilder yourself, what are the biggest mistakes you did in your career and what have you changed with your approach? 2. Do you feel that athletes often underestimate how much weight they have to loss to get stage ready? Is it possible for everyone to get that “stage lean”? 3. Does your approach for training and cardio change during the pre contest diet? Do you incorporate diet breaks and refeeds? 4. If you where do give your 3 best tips for a successful pre-contest diet, what would they be? 5. What are your general guidelines when taking an athlete from a pre-contest diet and transitioning them over to an off season diet?

Kamal Patel is a nutrition researcher with an MPH and MBA from Johns Hopkins University, and is on hiatus from a PhD in nutrition in which he researched the link between diet and chronic pain. He has published peer-reviewed articles on vitamin D and calcium as well as a variety of clinical research topics. Kamal has also been involved in research on fructose and liver health, mindfulness meditation, and nutrition in low income areas. He is currently the Director of Examine which is an independent and unbiased encyclopedia on supplementation and nutrition. In this podcast, Kamal and I discussed fructose. Some of the topics we go over are: 1. What is fructose? 2. How is it metabolized differently from glucose in the body? 3. What started the fear for fructose consumption? 4. Is there a difference between fructose consumed from food and pure fructose consumption? 5. What does the evidence show for fructose consumption in regards to liver health and fat loss?

Shawn M. Arent, PhD, CSCS*D, FACSM is currently an Associate Professor in the Department of Exercise Science and Sport Studies at Rutgers University. He is also the Director of the Human Performance Laboratory and Director of the Center for Health & Human Performance in the Institute for Food, Nutrition, and Health. Dr. Arent is a Certified Strength and Conditioning Specialist with Distinction with the National Strength and Conditioning Association and also a Fellow in the American College of Sports Medicine. He completed his undergraduate degree at the University of Virginia and both his MS and PhD in Exercise Science at Arizona State University. His research focuses on the relationship between physical activity and stress and the implications for health and performance, with an emphasis on underlying biological and behavioral mechanisms. His recent work has primarily focused on physiological responses to training-related stressors and their contribution to optimal performance and recovery. He is specifically interested in the potential efficacy of acute and chronic resistance training and nutritional supplementation for improving functional capabilities and mental health. Dr. Arent is on the national staff for the US Soccer Federation and works closely with a number of teams at Rutgers University.  He also provides performance enhancement advice for youth, high school, collegiate, and professional athletes in a number of sports, including soccer, football, wrestling, baseball, softball, gymnastics, rowing, equestrian events, and cycling. He has received research funding from the National Institutes of Health, the Robert Wood Johnson Foundation, Life Fitness Academy, the Center for Obesity Research and Intervention, and various biotechnology companies.  His work has also received considerable attention by the popular media, including Shape Magazine, Men's Health, Prevention, and Self.  He is on the editorial board for Sport, Exercise, and Performance Psychology, the Journal of Sport and Exercise Psychology, Comparative Exercise Physiology, and is an Associate Editor for the Journal of Strength and Conditioning Research. In this podcast, Shawn and I discussed Physique vs Sports Nutrition. Some of the topics we discuss are: 1.How you look and how you perform can be two separate things. Working with athletes, do you feel that the focus to look fit can be detrimental for performance in some athletes? 2.When it comes to body composition measurements, people often get obsessed with the numbers, striving to hit a certain body fat percentage. Do the exact numbers really matter that much or is it more of an assessment tool to track body composition? What are the limitations? 3.Do you feel that a lot of the sports nutrition recommendations gets misinterpret when it comes to physique nutrition? For example, carbohydrates and glycogen restoration? 4.Athletes are always looking for what can maximize their performance, while there is a trend in todays fitness industry of: “what’s the least you can do to get results”. What are your thoughts about this trend?

Martin is a Clinical Performance Nutritionist and CEO of www.Mac-Nutrition.com, the UK’s leading nutrition consultancy. He holds a BSc in Sport and Exercise Science and postgraduates in Sports Nutrition and Clinical Nutrition, along with the obligatory CSCS qualification. Martin and his team at Mac-Nutrition have recently launched Mac-Nutrition Uni, the UK’s only evidence-based, 12-month online nutrition course (www.Mac-NutritionUni.com). Although he may not look like it, Martin does even lift; he actually competed as a natural bodybuilder in several shows spanning 5 years, before giving up and blaming his lack of success on genetics. LINKS You can sign up for Martin’s FREE eBook on "Intermittent Fasting for Single Digit Body Fat” as well as the free video lectures he mentioned HERE: http://eepurl.com/PB6c9 Keep up to date with Martin on Social media via Facebook (www.Facebook.com/MartinNutrition) and Twitter (www.Twitter.com/MartinNutrition) In this podcast, Martin and I discussed meal frequency and timing. Some of the topics we discuss are: 1.Do you need to eat breakfast to kick start your metabolism? 2.If someone is looking to optimize their results, how many meals should you aim for and do you have to eat every 2-3 hours? 3.How important is timing of meals pre and post workout? 4.Can eating high fat, low carb meals earlier in the day and low fat and high carb later in the day have any metabolic advantages? 5.Does eating at night have a negative effect on fat loss?

Cassandra Forsythe is an Assistant Professor in the Department of Physical Education at Central Connecticut State University (CCSU). She holds her PhD in Kinesiology from UCONN and her MS in Nutrition and Metabolism from the University of Alberta, Canada, with an extensive academic publication record. She is also a Registered Dietitian (RD) through the American Academy of Nutrition and Dietetics. She is a mother, entrepreneur, author, teacher, and fitness and health enthusiast. She’s certified as a Strength and Conditioning Specialist (CSCS) through the NSCA, is a Corrective Exercise Specialist (CES), through NASM, and is trained as a Functional Movement Screen I (FMS) Specialist, Kettlebell Athletics Specialist, and Ultimate Sandbag Training Specialist. She has authored two nationally published books for women, “The New Rules of Lifting for Women” (2008, Avery), and “Women’s Health Perfect Body Diet” (2008, Rodale). She’s also written for and been quoted in major magazines such as Oxygen, Women’s Health, Men’s Health, and Delta Sky, and is an Advisory Board member for Women’s Health magazine, PrecisionNutrition.com and Livestrong.com. From 2009-2015, she ran her own 4000 sq ft. fitness facility, Fitness Revolution Vernon, in Vernon CT, which has improved the health and wellness of hundreds of women and men across the state through safe and effective exercise and nutrition methods. You can learn more about her on her website: www.cassandraforsythe.com and through her Facebook page: https://www.facebook.com/cassandraforsythe In this podcast, Cassandra and I discussed IBS and FODMAP, some of the topics we discuss are: 1.What is IBS? 2.What is FODMAP? What effect has it shown to have on IBS? 3.How do you practically work with FODMAP with a patient with IBS? 4.Are there any supplements that might be beneficial for IBS or general GI health?

Dr. Kalman has been involved in over 100 clinical trials and projects within the pharmaceutical, medical and nutrition fields. He has published over 50 abstracts and more than 25 peer-reviewed manuscripts. He is also a Co-Editor of one journal (JISSN) and on the Editorial Board of three Scientific Journals.   Dr. Kalman received his undergraduate degree from Florida State University, Masters Degree from Hunter College - City University of New York and Doctorate in exercise and nutritional biochemistry (Health Research) from Touro University International. He is an Active Member and or Spokesperson with many organizations (ISSN, NSCA, APS, ACSM, etc.) and a co-founder of The International Society of Sports Nutrition (www.theissn.org). He has worked with Olympic Athlete’s (Nagano, Japan, Salt Lake City, UT, Torino, Italy and the upcoming London 2012 games) for Winter and Summer sports, professional athletes (i.e., MLB, NFL, NBA), musicians and music groups, combat sports (UFC-MMA), collegiate athletes and teams as well as Nike’s Elite Distance Racing Team (Oregon Project) and the general population. Dr. Kalman has edited four academic textbooks, contributed to more than five academic textbooks as well as two “popular press” books.   Dr. Kalman is an Adjunct Professor teaching Graduate Sports Nutrition in the Robert Stempel School of Public Health at Florida International University (FIU), Miami, Florida. He also is an Adjunct at the Florida Atlantic University (FAU), Boca Raton, Florida also teaching Sports Nutrition in the Department of Exercise Science and Health Promotion. In addition, Dr. Kalman is the Sports Nutritionist for the FIU Athletic Department, a Division I competitor (www.fiusports.com).   In this podcast, Douglas and I discussed this topics: 1.What is beta-alanine? 2. What happens in the body when you supplement with beta-alanine? 3.What dosage seems to be effective when supplementing with beta-alanine? 4.Does beta-alanine have an acute effect and does it have a synergistic effect when combined with other supplements? 5.What type of sports can benefit from beta-alanine supplementation? 6. A common effect from beta-alanine is a tingling sensation shortly after ingestion. Does this effect have any performance benefits or is it just a harmless side effect?

Megan grew up physically active, playing on numerous sports teams, particularly soccer and rugby throughout high school and university. During her undergraduate studies, health and fitness developed into a much more integral part of Megan’s lifestyle, becoming involved in Powerlifting. Since 2007, she has gone on to win multiple National titles in the Canadian Powerlifting Union (CPU), and has competed at the International level. From there, her love of strength and conditioning has influenced Megan’s career path into academics, where she received her Masters of Science in Physical Education and Recreation from the University of Alberta, specializing in squat biomechanics. Megan is currently continuing her studies as a Doctoral candidate in Human Kinetics at the University of Ottawa, and works with the Bruyere Research Institute at the Elisabeth Bruyere Hospital. Her current research thesis is now directed towards geriatric rehabilitation for maintaining functional independence and fall prevention in older adults through improved muscle function. Always finding new ways to challenge herself both physically and mentally, Megan has also most recently has stepped into the competitive figure stream. Megan has been a Certified Strength and Conditioning Specialist (C.S.C.S.) since 2011, having previously worked with varsity level athletes. She applies both her powerlifting and Olympic weightlifting techniques into developing training programs for improved strength, explosiveness for sport performance. Megan also focuses on proper execution of movement techniques, addressing neuromusculoskeletal issues that may cause pain or discomfort during exercise. In this podcast, Megan and I discussed Front squats vs Back squats Some of the topics we discuss are: 1.Based on your structure, is there anything that may decide if you are better built to front squat compared to back squat? 2.If you are a powerlifter, can strength in the front squat convert to strength in the back squats and vice versa? 3. Is there a difference in muscle activation between the two lifts? 4.For someone who has hypertrophy goals for the quads, would front squats be a better exercise to select? 5.What are typical mistakes that people do in the front squats and what are things one should focus on? Low wrist mobility is often a complain that many people have for example. 6. When it comes to squat depth, you often hear people not using a full range of motion and don’t go to parallel because it keeps the “tension” on the muscle. What does the research show when it comes to using a full range of motion to maximize hypertrophy and strength?