Join us for an enlightening conversation with Dr. Roman Fomin, the Senior Director of Performance Science at UFC Performance Institute. With a fascinating journey from Moscow's neuromuscular physiology labs to the cutting-edge technology at the UFC PI, Dr. Foman shares his revolutionary "Windows of Trainability" concept.

Special Guest:
Roman N. Fomin, PhD

Title: Senior Director of Performance Science, UFC Performance Institute

Dr. Roman N. Fomin is a leading expert in sports physiology and sport science, with over two decades of experience dedicated to optimizing the performance of elite athletes, including Olympians and top-tier professional competitors. Since joining the UFC Performance Institute nearly seven years ago, he has been leading the Sport Science team, where he integrates cutting-edge science, advanced technology, and innovative methodologies to improve the health, well-being, and performance of UFC athletes.

Dr. Fomin is the architect of the 'Windows of Trainability' concept, a groundbreaking approach embedded in portable technology that he developed. This technology has been widely utilized by high-performance teams and athletes worldwide to maximize training efficiency and performance outcomes. Renowned for his expertise in physiological assessments and elite athlete monitoring, Dr. Fomin is also a dedicated mentor to professionals in the field, contributing to the ongoing evolution of high-performance sports globally.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books and is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Ever wondered what it takes to transition from a background in jujitsu and judo to becoming a top-tier strength and conditioning coach at American Top Team? Join us as we sit down with Everton Oliveira, who shares his incredible journey from Brazil to the U.S., navigating the intricacies of professional athletics and training. Everton recounts the evolution of mixed martial arts, reflecting on how the sport has transformed from grappler-dominated bouts to the modern era of multifaceted fighters, providing rare insights into the skill sets required for success in MMA.

Our guest: Everton Bittar Oliveira

Bachelor's Degree in Physical Education ;

PGDid in Sports Training;

Specialist in Functional Training and Personal Trainer;

Resistance Training Specialist (RTS);

Certified Physical Conditioning and Circuit Training Expert

Certified Fitflex Trainer

Practitioner Neurolinguístic Program  (NLP);

American Top Team Performance Coach

Professional racing car drivers Performance Coach

Since 2012, Everton has been working directly with over 150 professional athletes from all over the world. More than 350 fights were involved directly as a performance and strength and conditioning coach from the American Top Team. 

42 MMA Belts / 6 IBJJ World gold medals

1 IBJJ Pan American gold medal  

1 UFC flyweight champion – Alexandre Pantoja (3x)

1 UFC double champion - Amanda Nunes (9x) 
 18 UFC title fights / 12 UFC titles wins

GamebredFc Heavyweight 2024 champion - Junior Cigano

PFL Champ vs Champ 2024 champion – Renan Ferreira

PFL heavyweight 2023 champion – Renan Ferreira

Rizin flyweight 20/22/23 champion – Kyoji Horiguchi

BarenuckleFc 2021 champion – Thiago Alves
 

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio, PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

Prepare to be enlightened by Dr. Jay Dawes, the esteemed exercise science expert, as he climbs the ranks to full professorship at Oklahoma State University. 

The effects of oral contraceptives and hormonal intrauterine devices on strength and recovery across the menstrual cycle phases. BIO: Hannah Cabre is a registered dietitian and a postdoctoral fellow at Pennington Biomedical Research Center. Her research focuses on the effects female sex hormones across the lifespan on nutrition, health, and performance. Her current work seeks to evaluate the importance of skeletal muscle maintenance for long-term health during the menopause transition. 

Ever wondered how the pros master the waves and winds on their paddleboards? Paddle into the expertise of Danny Ching, a maestro of stand-up paddleboarding and outrigger canoeing, as he spills the secrets on harnessing the power of paddle strokes and why rest days are not just about kicking back. He's joined by Victoria Burgess, a fellow paddler with a PhD, who offers a splash of knowledge on navigating the diverse waters of South Florida.

Timeline:

1:26 Danny was also a Dragon Boat racing champion

3:08 How important is training volume for stand-up paddling (SUP)? 

4:20 Danny grew up paddling OC; compares OC to SUP. 

6:07 Training for a SUP race, Danny does a bit of a mix of OC and SUP. He treats SUP as fine-tuning. Minimum of 4 hours per week with 2 hours very hard.

9:40 What we have learned from SUP, we glean from other sports.

10:00 68-74 inch paddle – is what Danny uses 

13:04 Does making a board lighter make that much of a difference? Is volume key? 

14:27 A lighter board will pick up speed quicker…but also slow down quicker.

16:25 Adding a concavity to the bottom of the board might increase stability

19:36 Stroke rate in SUP – does it “matter?” Because conditions are always different, does using a specific cadence make sense?

24:51 When do you pull the paddle out of the water?

29:09 The wind in Florida. Am I paddling to “train?” Or is it just “exercise?”

29:35 Make sure you are “training” when you paddle. You aren’t just “exercising.”

31:54 Dry land recommendation for SUP training

32:44 A 76-year-old is the oldest person to come to Danny to learn how to paddle

39:20 Nutrition is so underplayed – Victoria Burgess

42:52 Periodization may be overblown in endurance sports

43:37 Danny is not familiar with his daily protein intake

43:58 Danny’s thoughts on periodization – interesting take

49:40 The 200 meter sprint record

Daniel Dawson Hepala Hakuole Ching, is a professional standup paddleboarder and outrigger canoe paddler from Redondo Beach, California, United States. With the 404 and Hippostick, these brands were co-founded by Danny. Father of 2 girls. OC1 world champion; SUP world champion; Dragon Boat world champion. Ching is also known for his involvement in promoting the sport through clinics, workshops, and demonstrations, inspiring enthusiasts of all levels to pursue their passion for paddling. His dedication to the sport and commitment to excellence continue to inspire paddlers around the world. You can find him on Instagram at dannyching404

Hosted by Jose Antonio, PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

Effects of 4- and 6-h time-restricted feeding in adults with obesity. 

BIO: Dr Cienfuegos is a Clinical Assistant Professor in Kinesiology and Nutrition at the University of Illinois at Chicago. Dr. Cienfuegos has a Ph.D. in human nutrition and has been studying intermittent fasting for the last seven years. Dr. Cienfuegos is an emerging expert in this field, with more than 30 publications in the most prestigious journals, such as Cell, Annual Reviews, and Nature. She has participated in several national and international scientific conferences and trained other professionals worldwide. Dr. Cienfuegos is the Co-I on two R01s (R01DK119783 and R01DK128180), examining the health benefits of fasting. 

Description of talk: Data from her Ph.D. work examining the weight loss efficacy of shorter TRE windows (4-h and 6-h TRE) was published in Cell Metabolism and received substantial media attention. She has extensive hands-on experience designing and coordinating R01-funded clinical trials and leading large research teams during recruitment, counseling, and data analysis. This seminar will focus on these original investigations.

Prepare to have your assumptions challenged as Dr. Chris Lockwood, an authority on dietary supplement regulation, joins us to demystify the layers of oversight that govern this often-misunderstood industry. You'll gain a newfound appreciation for the meticulous standards that dietary supplements must adhere to, thanks to the Dietary Supplement Health Education Act and the stringent Good Manufacturing Practices. Our enlightening discussion with Dr. Lockwood cuts through the myths, providing a detailed look at the definition of adulteration, the precise categorization of supplements, and the rigorous ingredient criteria that ensure consumer safety.

Adulteration in dietary supplements: much ado about nothing? 

BIO: Dr Lockwood is one of the foremost experts in performance nutrition and bridging ideation to successful commercialization, Dr Lockwood is unique in his cross-disciplinary expertise. He currently serves as VP of Scientific Affairs for Nutrabolt, is ranked within the top 91st percentile of all published researchers within his field, is the lead inventor on six patents, and previously served as a Senior Category Director at GNC, Editor-in-Chief of Muscle & Fitness and M&F Hers magazines, and CSO of 4Life Research. He also served as Lead Nutritionist for the critically acclaimed HBO Max Series, WINNING TIME, and has provided personalized nutrition for Academy Award-winning actors Matthew McConaughey and Adrien Brody, and Grammy-nominated singer/model Ciara Harris, just to name a few.

Dr. Darren Candow, PhD, CSEP-CEP, serves as Professor and Director of the Aging Muscle and Bone Health Laboratory within the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. His research program is internationally recognized, focusing on developing lifestyle interventions that combine nutrition, particularly creatine monohydrate, and physical activity, specifically resistance training. These interventions aim to address the practical and clinical aspects of improving musculoskeletal aging while also reducing the risk of falls and fractures.

Dr. Candow's expertise in creatine left us astounded, delving into a myriad of myths, facts, and the broad-ranging benefits of creatine supplementation for individuals of all backgrounds.

Unlock the secrets of our evolutionary past and discover why modern convenience is a double-edged sword in the battle of the bulge. With the expertise of Dr. Eldakar steeped in human evolution research, he navigates the perplexing reasons our bodies hoard fat with ease yet begrudge every ounce of muscle. This seminar is an eye-opening journey through the biological underpinnings of our instinctual drive for energy conservation—a survival trait that now plays out as a relentless struggle with weight in an age where elevators trump stairs and fast food is just around the corner.

Dr. Omar Tonsi Eldakar is an evolutionary biologist and Associate Professor in the Department of Biological Sciences at NSU Florida. Dr. Eldakar earned his PhD from Binghamton University and was a postdoctoral fellow at the Center for Insect Science at the University of Arizona. He maintains diverse research interests in adaptive behavior and physiology ranging from sexual conflict in insects, cooperation and conflict in bacteria, contagious and spontaneous yawning, to human evolution and athletic performance.

Charles Stull MS RD - The dietary demands of MMA fighters; sure, they're grumpy when they diet. The Ultimate Fight Championship Performance Institute. 

BIO: Mr. Stull is the Director of Nutrition at the UFC Performance Institute in Las Vegas. Charles Hu Stull joined Ultimate Fighting Championship (UFC) Performance Institute as the Performance Nutrition Manager in 2018. Prior to working at the UFCPI, Charles Stull was the sports dietitian for the UCLA Athletics program. Over the past 5+ years as a sports dietitian, Charles has worked with combat sports athletes (MMA, Muay Thai, Boxing) and athletes in professional organizations such as the NFL, LPGA, and USOPC. Charles was also a DI swimmer at American University and carries a seasoned Muay Thai career with over 15 years of competitive experience.

Speaker: Eric Trexler, PhD

Title of Talk: Fueling the energy cost of exercise; Is there an "exercise energy compensation?" 

Dr Trexler's presentation explored the interesting relationship between exercise and energy expenditure, touching on a potential "exercise energy compensation" mechanism. His research focused on the various components of daily energy expenditure, including basal metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), thermic effect of food (TEF), and exercise activity thermogenesis (EAT). The talk also discussed how these elements contribute to overall energy balance and how exercise influences energy utilization. Data was presented on total energy expenditure related to age, sex, and fat-free mass, offering insights into how these variables interact. Furthermore, different models of energy expenditure were compared, such as additive versus constrained models, highlighting the body's complex responses to physical activity. I found it also interesting that metabolic pathways were also examined, illustrating how the body processes different macronutrients and the resultant energy yield. He also introduced the "Dual-Intervention Point Model", suggesting a regulatory mechanism within the body that responds to changes in body weight or fatness due to environmental pressures and physiological controls. The model also proposes that the body has set points for intervention, which could be crucial in understanding weight management in the context of physical activity and exercise.

Shiloah Kviatkovsky, PhD CISSN

Collagen - the secret ingredient to joint health?

Dr. Kviatkovsky's talk reviewed the subject of collagen and joint health. I found it interesting that sex differences exist in levels of joint pain. Granted, this work was applicable to athletes, non-athletes, and even older adults, where pain can be an important issue. Essential aspects are if athletes need to address joint pain, both steroids and Non-Steroidal Anti-inflammatory Drugs (NSAIDs) can also cause problems with training or biomarkers associated with performance. Collagen is sometimes overlooked as an essential supplement in an athlete's diet, and this talk highlighted how collagen could be the answer to address problems with joint health – as a study of collagen protein use over six months shows improvements in knee-related functions and decreases in pain, indicating potential benefits for joint health and quality of life.

Jennifer Sey, a seven-time U.S. Women's National Team gymnast and 1986 All-Around National Champion, shares her incredible journey from elite athletics to corporate success at Levi Strauss and Company, and now, to founding XX-XY Athletics. Her story is one of resilience, candid advocacy for open schools during COVID-19, and a bold stance against what she considers woke antics in the apparel industry. Her commitment to protecting women's sports is both inspiring and thought-provoking.

From the physical toll of elite athletics to the evolving standards of body image in sports, Jennifer opens up about the realities behind the scenes. We discuss the severe strain on athletes, touching on her own experiences with injuries, and the shifting ideals of female athleticism from grace to power. Don't miss this compelling conversation on female sports.

About our guest: Jennifer Sey; she is an American author, filmmaker, business executive, and retired artistic gymnast. She was a seven-time member of the U.S. Women's National Team and was the 1986 U.S. Women's All-Around National Champion. Her first memoir, “Chalked Up,” was released in 2008 and detailed abuse in the sport of gymnastics. Sey also produced the 2020 Emmy-award winning documentary film, “Athlete A” on Netflix, which connected the crimes of Larry Nassar to the broader abuses in the Olympic movement. 

Sey began working at Levi Strauss & Co. in 1999, rising to chief marketing officer and then Brand President. She was named one of Billboard’s Most Powerful People in Music and Fashion in 2016 and was twice named to Forbes’ Most Influential CMO list in 2019 and 2020.

Starting in 2020, she risked her reputation, community, and friendships to speak up against the harm being done to children by the extended closure of San Francisco’s public schools. 

She resigned from Levi’s in 2022 and has been focused on her own writing and filmmaking projects. She has a documentary film in post-production called “Generation Covid” about the harms to children from prolonged school closures. And now she has her own brand, XX-XY Athletics. She is a mother of four and lives in Denver with her family.

Dr Arent is a Professor and Chair of the Department of Exercise Science Arnold School of Public Health at the University of South Carolina. His research focuses on the relationship between exercise, nutrition, and stress and the implications for health, performance, and recovery. Dr. Arent is a Certified Strength and Conditioning Specialist with Distinction with the National Strength & Conditioning Association (NSCA), and a Fellow in the American College of Sports Medicine (ACSM), the International Society of Sports Nutrition (ISSN), and the National Academy of Kinesiology (NAK). He is also a past president of the ISSN.

When the siren blares and danger looms, it's our first responders who charge into the fray. But what about the personal battles they face once the uniforms come off? This episode features a riveting conversation with two authorities on first responder wellness: Annette Zapp and Kelly Kennedy. Annette, a retired lieutenant with a fire service career that spans two decades, now champions the cause of firefighter health through her wellness coaching enterprise. Kelly brings her expertise from training over 3,500 police recruits, offering a deep dive into the unique challenges of maintaining law enforcement fitness.

Annette Zapp MS CISSN is a recent retiree from a 20-year fire service career. She held the rank of Lieutenant and owns Fire Rescue Wellness, a coaching business dedicated to elevating the mental and physical wellness of firefighters worldwide. In 2020, Zapp served on an Illinois Senate task force focused on mitigating first responder suicide. She is a recognized industry leader in the firefighter health and wellness field, co-authoring the ISSN Position Stand on Tactical Athlete Fueling, and a proud member of the newly formed Associated Firefighters of Illinois Resiliency Committee. AZ also hosts the FRW podcast. Zapp earned a master's in Biochemistry and Molecular Biology from the University of South Dakota School of Medicine. She is a National Strength and Conditioning Association CSCS *D and TSAC-F *D and certified by the International Society of Sports Nutrition and the Society for Sport Neuroscience. She is a former adjunct faculty member at the University of Denver in the graduate program for Sport Coaching and a frequent conference speaker.

Kelly Kennedy, PhD is one of the nation’s leading experts in fitness training for police. While working forthe largest Police Department in the Southeast United States, she has physically trained and tested thousands of police recruits and officers since 1999. During this time she has lectured on physical fitness to classes for Police, Corrections and specialized units such as the Special Response Team, Rapid Deployment Force (RDF), and Defensive Tactics Instructor. She earned her PhD from Lynn University.

About the Show

We cover all things related to sports science, nutrition, and performance

On this episode of Sports Science Dudes, Dr. Chen shares how Radicle Science is using AI to transform clinical trials. This method not only garners authentic data but also reflects a true picture of how wellness products perform in the chaos of daily life.

Timeline:

2:00 The process of how Radicle Science works

4:45 How do research subjects respond if an investigator is not present?

10:19 Adherence in these studies

11:39 The placebo effect

12:33 If you tell someone they are getting a placebo, they’ll still improve if you tell them it will help them

15:44 What’s the latest on CBD? Need a 100 mg dose or higher

20:30 Crowdsourcing as part of running a study

23:46 Who is the PI using the Radicle Science model? The data is owned by the client

26:40 What are the main endpoints that can be done by Radicle Science? Cost is 100k for a trial with a sample of 500

30:12 Radicle Science may serve as a good model for very active adults or elite athletes (e.g., sleep quality)

33:35 Longevity – Dr Chen’s philosophy

40:16 Evolutionary reasons – humans didn’t have many glucose spikes

41:26 Dr Chen’s way of making rice! 

Dr. Jeff Chen, MD, MBA is an impact entrepreneur, executive, physician, and scientist on a mission to transform the health of our bodies and minds using non-pharmaceutical products. He is co-founder/CEO of Radicle Science, an AI-driven healthtech B-Corp providing history's first Proof-as-a-Service solution for wellness products to easily prove their true effects at unprecedented affordability, speed, and scale.  Radicle Science was named by KPMG as one of the Top Ten US “Tech Innovators” of 2022 and by Fast Company as a “World Changing Idea”.  Dr. Jeff gave a MainStage Talk on Radicle Science at TED 2023.  

Previously he was the founder and Executive Director of a UCLA research center where he led clinical trials on natural products.  Dr. Jeff has been interviewed by outlets including CNN, Forbes, Wall Street Journal, TIME, NPR, Entrepreneur, Rolling Stone, NBC News, Financial Times, WebMD, Politico, Business Insider, SF Gate, VICE, Vogue and more for his expertise.  Following a BS at Cornell, Dr. Jeff earned his MD and MBA concurrently at UCLA.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio, PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

Unlock the secrets of the ketogenic diet with Dr. Dominic D'Agostino as we navigate the nuances of ketogenic protocols, from their clinical roots in epilepsy treatment to their modern-day applications in enhancing athletic prowess and brain health. Whether you're a seasoned keto aficionado or simply curious about this high-fat lifestyle, you're in for a wealth of knowledge that could reshape your understanding of nutrition.

Timeline (Episode 64)

1:50 Dr. Dom has cows and gators in his backyard! His dogs have fought with gators. The mammals win! 

3:45 Definition of Ketogenic Diet (KD)

8:18 There are over 100 years of clinical use of the KD

9:04 Fasting was a “cure” for seizures

11:00 Effects on the brain – how does the KD affect normal healthy subjects

15:10 Dom has been a KD for 15 years

18:34 Dom used the old MET-Rx brand way back when!

21:00 Exogenous ketone ester supplementation studies – where do we stand on this?

21:58 Consume MCT oil (the poor man’s ketone ester)

26:30 Higher ketone levels is not better

27:00 Ketone esters > Ketone salts in extreme environments

28:00 Dosing of Ketone esters (higher is not better)

29:22 Don’t exceed 10 grams of Beta-hydroxybutyrate

34:07 Advantage of being in ketosis vis a vis performance – under conditions of glycogen depletion esp. in the cognitive domain

41:57 A good supplement to start with are MCT oils (since it will elevate your ketones)

45:20 Perhaps use these esters as a training aid; given acute may enhance PVT

49:30 Debunking the myth that high fat diets are always “bad.”

About our guest: Dominic D’Agostino

• Ph.D., Physiology, Neuroscience, University of Medicine and Dentistry of New Jersey, 2004
• B.S., Biological Sciences, Nutrition Science, Rutgers University, 1998

A researcher and professor with a diverse background in neuroscience, molecular pharmacology, nutrition, and physiology, Dominic D’Agostino, Ph.D., is a tenured Associate Professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida (USF) Morsani College of Medicine. He is also a Research Scientist at the Institute for Human and Machine Cognition (IHMC). Dr. D’Agostino earned his Ph.D. in 2004 and subsequently entered into a postdoctoral fellowship in neuroscience at the Boonshoft School of Medicine at Wright State University in Ohio.

He has been awarded numerous grants that have resulted in national and international research collaborations and publications in such peer-reviewed journals as the Journal of Applied Physiology, Cell Metabolism, Neuroscience, Carcinogenesis, Nature Medicine, Journal of Neurophysiology, and the Journal of Microscopy.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio, PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_d

Join our fun conversation with Dr. Jorn Trommelan as we smash the myth of the 20-gram protein limit.   Don't miss this protein-packed episode that will leave you rethinking everything you thought you knew about the role of dietary protein in your body.

Episode 62 Timeline: 

2:29 How did Dr. Trommelen come up with the (milk) protein dosing for the 100-gram study?  Milk has the largest contribution to protein intake in the Western world.

3:22 Prior dose-response studies – well accepted that 20 g of protein is all you need in a single meal; anything else above that is oxidized.

4:05 This new study question was inspired by the copious consumption of BBQ meat!

5:09 Do we need to distribute protein throughout the day?

6:18 Snakes can eat >20% of their body mass in a single meal

7:05 Why the 0, 25, and 100 gram dose? This study is absurdly expensive! So for all the fake science peeps online that have never done a study, STFU.

8:20  25 gram dose was used as is the “upper limit” based on prior data; 100 grams for the simple reason that it is likely the upper limit of what a large male could likely eat in a single meal.

9:33 The exercise protocol was a basic whole-body resistance training regimen

10:37 Total protein intake vs. timing/distribution

13:00 What would you speculate on 100 grams of protein twice a day versus 50 grams of protein four times a day?

17:50 Your protein requirements are likely based on lean body mass? Perhaps…not much data.

21:00 What is the upper limit?  There is a practical upper limit in terms of how much you can consume.

22:25 What happens when professional eaters consume 80 plus hot dogs?

26:25 Protein intake in talented Dutch athletes – they seem to under-report protein intake by 25%

27:39 Dr. Trommelen is skeptical of the protein intake in the high-protein studies done by Jose Antonio. Are they over-reporting their intake?

29:00 Male bodybuilders are the group that does not over-report protein intake.

32:10 Compare acute feeding data vs what humans do in real-life (i.e., humans eat mixed meals throughout the day).

33:27 Most long-term studies are not “long-term.”

33:47 Most people over-estimate the role of protein vis a vis muscle growth.

37:40 Plant vs Animal based protein – the total anabolic response is lower? 

39:15 The issue with veganism is they eat less protein in general and the quality is lower.

43:27 What would happen if an endurance athlete chronically did pre-sleep protein?

45:22 Jorn gives thoughts on the 1.6 g/kg of protein daily as a “starting point” with the flexibility to elevate it as needed. Carbs and fats as needed.

50:39 Good to see higher protein recs for endurance athletes.

50:59 Endurance athletes are already probably at 1.5 g/kg/d. Why do folks recommend lower? It’s so silly.

About our guest:

Jorn Trommelen PhD works as an Assistant Professor at the Department of Human Biology. He is involved in research and education regarding the impact of exercise and nutrition on muscle mass and function. His research is part of the M3 research group and focuses on exercise and nutritional interventions to augment exercise performance and training adaptations in athletes.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio, PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Ne

Step onto the track with the exceptional Sonja Friend-Uhl as she imparts her wisdom from a stellar career as a record-setting middle-distance runner and assistant coach at Florida Atlantic University.  Pay attention as we tackle the pressing issue of undernourishment in collegiate athletes and the high-stakes world of D1 competition. Her journey is a masterclass balancing academics with athletics, setting a standard for aspiring runners everywhere.  Be inspired by the stories of Billy Mills and Roger Bannister, who pushed past perceived limits to etch their names in history. 

Timeline: 

0:00 to 2:00 – Sonja’s athletic accomplishments

3:40 – Female distance runners – burnout at D1 schools

6:45 – Masters track and field is now 25 years and over! The purpose is to give these talented runners an outlet when they leave college

10:27 – It’s ok for distance runners to put on some muscle; a “muscular” body is a healthier body

16:30 – The psychology of preparing to win. The inspiring story of Billy Mills – who won the gold medal for the 10,000 m at the 1964 Tokyo Games

19:07 – Every day for a year, Bill Mills wrote in his journal how the 10k race would turn out, and he was right!

31:58 – Sonya’s experience running track races against college women. “Why is my mom in this race.” 

32:53 – Collegiate Invitational in Miami – Sonja ended up racing against college women that she had coached when they were little kids!

34:22 – Quantity has its own quality.

35:06 – The worst part of aging is getting slower. So, how does one judge a workout?

38:36 - A 75-year-old that runs a sub-60 400 meters!

40:22 – Sports nutrition needs of distance runners. What supplements would Sonja recommend?

42:25 – Karla Antonio, an elite Masters cyclist, consumes ~3 g of protein per kg body weight daily. 

About our guest:

Sonja Friend-Uhl is an assistant cross country and track & field coach for Florida Atlantic University since  2016. Prior to FAU, Friend-Uhl served in a similar role at Vanderbilt University from 2012-2015.  Friend-Uhl, an accomplished runner, began her collegiate running career at The College of William & Mary, and she continues to compete to this day. In March of 2021, she set a new American record in the women’s 1500 meters (50-54 age group) with a time of 4:41.23. In the 2019 World Masters (45-49 age group) Indoor Championships held in Poland, she won a gold medal in the 800 meters as well as a silver in the 1500 meters. Professionally, she has been a member of six United States world teams and competed in the 2000 U.S. Olympic Trials. She currently holds additional American records in the Women’s (age 40 and above) Masters Indoor Mile with a time of 4:44.84, the Women’s Masters Outdoor 1500m (4:16.9), the Women’s Masters Outdoor Mile (4:45.68) and the Women’s Masters Indoor 3000m (9:48.23). When not working with FAU, Friend-Uhl is a personal fitness trainer and private running coach. She holds a USATF Coaching certification and has certifications in fitness with ACE, the ACSM, and AFAA. Friend-Uhl is the lead master trainer at Core Health & Fitness, which manufactures high-end gym equipment.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio, PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-re

Stepping off the well-trodden path, Dr. Trisha Van Dusseldorp left the certainty of tenure for the undiscovered potential of industry—and what a journey it's been. Today, she takes us behind the scenes at Bonafide Health, where she's pioneering advancements in women's health, and candidly shares the calculus of her career leap. From the tug-of-war between the allure of academia and the pulse of corporate life to balancing scientific integrity with commercial pressures, Trisha gives the low-down on the pros and cons of working in the industry.

00:00:05 Industry Versus Academia
00:08:19 Challenges of HR at Bonafide and Pfizer
00:15:09 R&D and Clinical Trials Promoting Products
00:19:33 Animal Models, Menopause, and Weight Loss
00:24:56 Women's Health and Menopause Challenges
00:39:13 Brain Fog and Mushrooms in Industry
00:45:49 ISSN Conference

Ever wonder what it's like to be a trailblazer in sports nutrition, particularly in the high-stakes world of combat sports? Jackie Kaminsky, our esteemed guest, pulls no punches as she recounts her thrilling career trajectory—from her impactful stint at the UFC Performance Institute to her innovative venture, The Fight Nutritionist. 

Timeline:
3:25 Jackie’s unique journey from FSU to starting The Fight Nutritionist; she got suspended from her graduate program, and her success has literally nothing to do with FSU.
17:00 Jackie never even saw the initial UFC fights! Tony and I were huge fans from the start.
18:00 I want to work with pro athletes – advice from Jackie; she got her start with the UFCPI
20:10 South Florida is the place to be if you want to work with pro fighters
26:20 So much individual variability that no single program works for all athletes
32:20 ACSM guidelines have zero application in the professional fight sports
32:49 Protein recommendations – clinical nutrition vs sports nutrition
38:30 The entire process of weight cutting is not healthy
40:30 Supplement advice from Jackie
41:50 Hyper-responders to creatine!
44:37 Jackie dummies down nutrition advice. Like her 8-year-old little sister

Jackie Kaminski is a registered dietitian/ nutritionist with a Master's degree in Exercise Physiology & Sports Nutrition from Florida State University. Her first introduction to working with professional athletes was back in 2017 when she worked at the UFC Performance Institute in Las Vegas, Nevada. Since then, Jackie has worked with various professional fighters and other clientele and now operates under the company she started back in March, The Fight Nutritionist LLC. The Fight Nutritionist is dedicated to providing the most effective nutrition plans to ensure her athletes are performing at their absolute best. All of her plans are individualized to the athlete and are backed by the latest research to ensure complete safety and efficacy. Jackie is also a member of the International Society of Sports Nutrition, where she often participates in different research projects and data collection with other ISSN members from Nova University. When Jackie isn’t working, you can find her at Combat Club, where she trains kickboxing and Muy Thai. As a sports dietitian, Jackie’s aim is to provide her athletes with the necessary fuel to excel in training and provide the proper education to ensure they are engaging in the safest health practices (as they relate to combat sports).  

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio, PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

Listen in as Chip Sigmon CSCS*D CISSN sheds light on his experiences working with the Charlotte Hornets and the WNBA's Charlotte Sting, and shares insights from his book, "The Golden Age of Strength and Conditioning."

Timeline:

1:48 Changes in a good or bad way in the strength and conditioning profession

11:22 Nutrition at the University and as part of the culture level way back when

20:38 Pursuing excellence, continuous learning – you have to be relentless and ruthless

27:03 A genuine Ph.D. will admit he or she knows nothing

27:49 Chip Sigmon was a competitive bodybuilder back in the day

28:16 How has bodybuilding affected how we view strength and conditioning? 

30:37 How Chip structures his workouts

34:25 High rate of force production

43:11 Chip’s list of fundamental movements be vis a vis resistance training for power-endurance athletes

47:22 How Chip trains himself and what supplements he recommends for his personal training clients

Our guest: 

Chip Sigmon CSCS*D, CISSN, USAW, RSCC*E

Chip is now a certified Sports Nutritionist. Certified by the ISSN. The International Society of Sports Nutrition is the leading organization when it comes to sports nutrition and supplements in the world.

Wellness Coordinator, Europa Sports Products / Strength & Conditioning Coach / Personal Trainer / Motivational Speaker.

Certifications: CSCS*D,  USAW L-1,  FMT L 1&2

1990-2011: Strength & Conditioning Coach, Charlotte Hornets, NBA

1997-2011: Strength & Conditioning Coach, Charlotte Sting, WNBA

1984-1990: Head Strength & Conditioning Coach, Appalachian State University

1982-1984: Assistant Strength & Conditioning Coach, UNC Chapel Hill

1978-1982: High School Football and Track Coach; Kannapolis City Schools

Author: Book; 52 Week Basketball Training, Human Kinetics Publisher

Co-Author: Book; NBA Power Conditioning, Human Kinetics Publisher

6 Years in Competitive Bodybuilding

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

 Dr. Mike T Nelson is a researcher with a PhD in exercise physiology and a master's degree in mechanical engineering, Mike walked us through the intricate details of heart rate variability (HRV). Tapping into his expertise, we discussed its potential in predicting overtraining in athletes and the challenges involved in its accurate measurement. But that's not all! We also ventured into the mysterious world of fasting, exploring its potential benefits and the difficulties of assessing its effects scientifically.

Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility, heart rate variability, and human performance.  He has spent 20 years of his life learning how the human body works.  He has a PhD in Exercise Physiology, and a MS in Mechanical Engineering (biomechanics).  He's an Associate Professor at the Carrick Institute, university instructor at Rocky Mountain University, creator of the Flex Diet Certification & Physiologic Flexibility Cert and a Human Optimization Specialist with the Special Forces Experience.  He also is the Research and Human Performance Science Advisor at Tecton -makers of a unique ketone ester, and performance analysis with Rapid Health.  He has published research in both physiology and engineering peer-reviewed journals.  He's even been called in to share his techniques with top military agencies.  In his free time he enjoys spending time with his wife, lifting odd objects, going to metal concerts, and kiteboarding.  Find out more at www.miketnelson.com

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

Can fasting unlock the secret to a healthier, longer life? Join us for a captivating episode with Dr. Sofia Cienfuegos, a clinical assistant professor at the University of Illinois at Chicago, as she shares her remarkable research on intermittent fasting and time-restricted eating. With origins in Chile and now thriving in the harsh Chicago winters, Dr. Cienfuegos offers a unique perspective on the science and practicalities of fasting. We explore the nuances between intermittent fasting and time-restricted eating, plus her groundbreaking study comparing four-hour and six-hour feeding windows. 

University of Illinois at Chicago. Dr. Cienfuegos has a Ph.D. in human nutrition and has been studying intermittent fasting for the last seven years. Dr. Cienfuegos is an emerging expert in this field, with more than 30 publications in the most prestigious journals, such as Cell, Annual Reviews, and Nature. She has participated in several national and international scientific conferences and trained other professionals worldwide. Dr. Cienfuegos is the Co-I on two R01s (R01DK119783 and R01DK128180), examining the health benefits of fasting. 

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience; Dr. Antonio has over 120 peer-reviewed publications, and 16 books, and is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

We just wrapped up a super-fun chat with none other than Bob Alejo, the new assistant strength conditioning coach for the Los Angeles Angels MLB team. Get ready to be a fly on the wall as you gain exclusive access to the life and experiences of this esteemed sports professional. From his time at CSU to his stint with the US Olympics, Alejo's journey is as insightful as it is inspiring. We discuss the nuances of working with college athletes versus the pros, and underline the significance of intent and perspective in a satisfying career.

Timeline:

2:08 College vs. Pro athletes – the life of a strength coach

10:00 The human side of “training” athletes – there are reasons beyond “training” that affect an athlete’s performance

14:03 In sports, can you be too strong? Can you carry too much muscle mass? 

15:03 Yes, you can work on strength too much, but being “too strong” is never a problem.

16:08 You don’t want to train for strength that it detrimentally affects skill acquisition or maintenance

23:58 Alejo’s view of Shohei Ohtani

27:42 Dr Ricci talks about the data from our collaboration with the UFC PI and Nova Southeastern University

32:41 Never let strength and conditioning interfere with training for the SPORT

33:56 How often do you think an athlete should do HIIT per week?

35:32 How often should athletes in the “podium” sports (i.e., run, bike, swim) do HIIT?

37:06 Polarized training – 80:20 ratio of low-intensity vs high-intensity work; there are always exceptions to the rule. 

Karla Antonio: female national class USA Cycling Masters Champion – doesn’t follow classic periodization; does up to 4-5 HIIT sessions per week; doesn’t follow the classic 80:20 polarized training; consumes a little over 3 g per kg of CHO daily (which is much lower than published guidelines); consumes 3 g per kg of protein daily (much higher than published guidelines).

45:04 – It is ok to sometimes substitute skill training (which is HIIT) with something ‘easier’ such as stationary cycling

52:51 – Trap bar deadlift – better than the squat? Alejo begs to differ.

58:10 – “Stay in your lane.” Why we shouldn’t use this as an argument.

59:34 – Bob Alejo wrote a scathing article against the “stay in your lane” bullshit. https://www.linkedin.com/feed/update/urn:li:activity:7106984751936270337/

64:42 – There’s a difference between “asking a question” and questioning someone.

Bob Alejo is currently the Assistant Strength Coach of the LA Angels MLB team. His past accomplishments include:

2019-2022: Senior Associate Athletic Director for Performance and Student-Athlete Welfare at CSU Northridge. 2017-2020: Director of Sports Science, Power Lift. 2011-2017: Assistant AD/Director of Strength and Conditioning, NC State, overseeing the strength and conditioning for the entire athletic department while coordinating the day-to-day efforts of the men's basketball team. During that time, the Wolfpack men’s basketball team earned two trips to the Sweet Sixteen in four NCAA Tournament appearances. 1993-2001 and 2009-2011: Director of Strength and Conditioning, Oakland Athletics, which included the “Moneyball” period. During those 12 years, he was responsible for all aspects of the organization's year-round physical preparation at both the MLB and minor league levels. 2010 Season: Strength and Conditioning Consultant, San Jose, Earthquakes. 2005-2008: Director of Strength and Conditioning, UC Santa Barbara. 1984-present: Alejo Athletic Performance Consulting. 1984-1993: Assistant, Associate Head, Head Administrator/Strength and Conditioning, UCLA, working with 23 men's and women's teams. During that time, the Bruins racked up 25 national championships and produced more than

In this enlightening episode, we discuss the role of gut microbiota in chronic diseases, its impact on organs like the brain, and how factors like sex, diet, and exercise influence it. We throw light on the good, the bad, and the misunderstood bacteria within us, questioning the oversimplified labels of "good" and "bad" bacteria. We discuss how exercise and diet may lead to a healthier microbiome, and the potential for functional redundancy among the thousands of types of bacteria in our gut. Dr. Campbell shares her experience and research on the relationship between gut microbiota and exercise, shedding light on fascinating elements like butyrate, propionate, and acetate.

Timeline:

2:30 Gut microbiome vs. microbiota

15:33 How many different kinds of bacteria are there in the gut?

19:21 Is there a ‘training effect’ on the gut microbiota?

32:20 Fecal transplants

35:36 Microbiota and mood

41:17 Sex differences

43:36 Probiotics and Prebiotics

48:43 Pragmatic advice for a healthy gut microbiome – what should folks do?

About our guest:
Dr. Sara C. Campbell is an Associate Professor in the Department of Kinesiology and Health at Rutgers. She received her B.S. and M.S. from Bloomsburg University of Pennsylvania and her Ph.D. from Florida State University. Following her Ph.D., she completed a three-year postdoctoral fellowship supported by the USDA investigating the ability of flaxseed to reverse atherosclerotic lesions. At Rutgers, the Campbell lab investigates the intersection of sex, diet, and exercise on the gut microbiota, and intestinal and systemic health. The Campbell Lab has recently focused on the links between gut microbiota, brown adipose tissue, skeletal muscle, and environmental toxicants like ozone. The Campbell Lab has published papers on how exercise impacts gut microbial ecology and intestinal inflammation and permeability in a sex specific manner, how gut microbiota depletion impacts exercise capacity and mitochondrial content of key proteins related to oxidative phosphorylation and biogenesis, hormone deficiency (estrogen in particular) and gut health and the bidirectional link between the gut microbiota and exercise.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

Ever wonder how your muscles adapt and grow through exercise? Join us as we embark on a journey into the depths of muscle physiology with the insightful Dr. Andy Galpin, a renowned professor and human performance scientist. We're going to get under the skin of muscle hyperplasia, a topic that has sparked fierce debates within the scientific community. Get ready to challenge your understanding of muscle growth, as we also discuss muscle hypertrophy in relation to muscle damage.

Timeline:

3:22 Muscle fiber fusion versus splitting? Which is it? We discuss this paper by Grith Hojfeldt et al. Fusion of myofibre branches is a physiological feature of healthy human skeletal muscle regeneration (nih.gov) – Folks need to read this paper:  Muscle fiber splitting in stretch-enlarged avian muscle : Medicine & Science in Sports & Exercise (lww.com)

10:34 – Are muscle biopsies a true representation of what happens in a whole muscle?

11:33 – I don’t buy this fusion stuff

12:20 – How does skeletal muscle fibers hypertrophy 

13:37 – Fiber type profiles can differ within the same fiber

14:12 – Muscle fiber hypertrophy is never uniform from proximal to distal 

15:47 – Skeletal muscle damage or injury – is it required for muscle fiber hypertrophy?

20:49 – Why would you waste your time doing 30 reps vs 3-6 reps if they both induce the same level of hypertrophy? Here are the exceptions.

32:54 – You can’t do an RCT on elite or professional athletes

36:17 – Why is sports nutrition advice held to a different standard than training advice?

37:25 – Pragmatic supplement advice for the general fitness enthusiast

39:06 – Vitamin D

45:06 - Adulteration of supplements – much ado about nothing? Do these trace amounts cause a positive drug test? Or do they have a physiological effect? For most consumers, this is more important than the first point.

50:06 – How do you educate students on what is good advice online?

58:38 – Product-specific trials – Galpin’s Momentous partnership

61:19 – Alligator and python hunting in Florida

Andy Galpin is a tenured full Professor at California State University, Fullerton, where he is also Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory. He is a Human Performance scientist with a Ph.D. in Human Bioenergetics and over 100 peer-reviewed publications and presentations. Dr. Galpin has worked with elite athletes (including All-Star, All-Pro, MVP, Cy Young, Olympic Gold medalists, Major winners, World titlist/ contenders, etc.) across the UFC, MLB, NBA, PGA, NFL, Boxing, Olympics, and Military/Special Forces, and more. He is also a Co-founder in Absolute Rest, BioMolecular Athlete, Vitality Blueprint, and RAPID Health & Performance.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

T

Join us as we chat with Brandon Harris, performance coach and owner of Premier Fitness Systems, who has been guiding top-tier athletes for over two decades. Brandon's unique insights shed light on the intricate world of athlete training, underscoring the need for individualized and flexible approaches.

00:00:03 Sports Science and Working With Athletes
00:11:49  Mental Aspect of Sports and Competition
00:24:00  Athlete Identity and Pursuit of Mastery
00:29:03  MMA Strength and Conditioning Approaches
00:40:20 Breath Technique and Nervous System Regulation

About our guest:

Brandon Harris is a performance coach and owner of premier fitness systems in Scottsdale AZ. His career coaching has spanned over 20 years and has worked with some of the world's top athletes. Including the current UFC bantamweight champion Suga Sean Omalley.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

Meet Dr. Michael Roberts, a trailblazer in the world of muscle growth research. This episode promises to be an intriguing journey through the world of scientific research.
Timeline

2:35 – The evolution of how Mike Roberts’ lab did the squat vs. hip thrust study.

5:17 – There is a crazy amount of work involved in a training study.

6:15 – It took about 2 years to pull it off.

8:17 – Animal models – applies to humans? Yes or no?

9:10 – Animal work in nutrition – should we dismiss it?

9:40 – Mike’s take on the value of animal models – specifically skeletal muscle

10:52 – Mike likes the animal models of skeletal muscle hypertrophy

15:05 – CLA works in rodents; doesn’t do shit in humans

16:02 – Do humans undergo skeletal muscle fiber hyperplasia vis a vis weight training?

24:05 – Primary drivers of skeletal muscle hypertrophy in humans

28:45 – Sarcoplasmic hypertrophy – real or fake?

34:34 – The concept of a critical cell size

35:29 – Satellite cell proliferation fuse with existing fibers – so fiber number should go down?

38:00 – Direct fiber counts with splitting – see this paper -  https://journals.lww.com/acsm-msse/Abstract/1994/08000/Muscle_fiber_splitting_in_stretch_enlarged_avian.7.aspx 

39:52 - Fiber number differs in the same muscle; that is, proximal, middle, and distal.

40:18 – Biopsy data doesn’t reconcile with whole-muscle measures of muscle growth.

44:44 – Do you need to damage muscle fibers or be sore to produce muscle fiber hypertrophy?

48:49 – Responders vs. Non-Responders vis a vis hypertrophy

Dr. Michael Roberts

PhD in Exercise Physiology, 2010, University of Oklahoma

M.S. Ed in Exercise Physiology, 2006, Baylor University

B.S. in Biology, 2003, Baylor University

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

In our latest podcast, we turn the spotlight on Dr. Jordan Feigenbaum, a physician, strength coach, and competitive powerlifter, who is breaking new ground in the world of fitness and medicine. As we chat, Dr. Feigenbaum opens up about his unique approach to blending modern medicine and strength conditioning, the critical gaps in lifestyle medicine training for healthcare professionals, and how addressing these could drive substantial positive change in our communities.

Timeline:

2:40 – How did Dr. Feigenbaum come up with Barbell Medicine? https://www.barbellmedicine.com/the-team/ 

4:02 - In 2015, less than 10% of primary care physicians knew that the exercise guidelines existed.  Of that 10%, less than half are recommending to their patients.

4:58 – What should your primary care physician know about exercise?

8:51 – What should we expect of the modern-day physician?

16:20 - Use of glucagon-like peptide 1 (GLP-1) agonists (e.g., Ozempic, Trulicity, Byetta, etc.) to fight obesity – Dr. Feigenbaum’s philosophy on this.

22:40 – Nutrient deficiency may be an issue with those who use GLP-1 agonists.

32:32 – If your goal was to live as long as possible, would you change the way you train?

36:03 – The hype around zone 2 training – Dr. Feigenbaum opines on the silliness of it.

40:31 – When people make confident claims about zone 2 or anything for that matter, it would help to have a multitude of data to support it.

41:55 – Huberman follies

41:56 – Cold water immersion will reduce body fat? 

43:01 – Tongkat Ali and Fadogia Agrestis – do they increase testosterone to a physiologically significant degree? 

44:50 – Should you wait for 1.5 to 2.0 after awakening before drinking coffee to avoid the afternoon crash?

47:23 - People want confident claims. They don’t want nuance.

48:48 – The “soleus push-up” is a waste of time.

About our guest:

Jordan Feigenbaum MD is a physician, strength coach, and competitive powerlifter. He started Barbell Medicine in an effort to combine the best of modern medicine and strength and conditioning. Jordan is passionate about a variety of issues related to public health, education, and sport.

Education & Credentials

Eastern Virginia Medical School- Doctor of Medicine (2016)

Saint Louis University School of Medicine- Masters of Anatomy and Physiology (2012)

Truman State University-Bachelor of Science in Biology (2008)

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

Ever wondered if the cholesterol demonization and saturated fats scare is all just an exaggerated myth? Join us today as we chat with Dr. Susan J. Hewlings, who brings a fresh perspective on these misunderstood health topics. Dr. Hewlings, a respected researcher and compassionate animal rescue advocate, sheds light on her recent publication that challenges the long-held belief about cholesterol and saturated fats' harmful health impacts.

Timeline:

2:26 – The ARF Shack – an animal rescue business by Dr. Hewlings – started in 2009. Do not buy a dog from a breeder. Sue can find a dog for you; even sausage dogs!

5:50 - The relationship between saturated fat and CVD – is it as cut and dried as you’ve been taught? 

13:00 - Do we think there is rationale as to why some individuals have high serum cholesterol and yet live quite long?

19:57 – Nobody opens the refrigerator and says, “I want to eat saturated fat today.” 

21:09 – One can’t ignore a multi-billion industry (i.e., drugs to lower cholesterol).

21:20 – Phytosterols are the first line of defense in other countries (i.e., for high cholesterol).

29:00 - Vitamin D – it is so important – affects the immune system

29:44 – Too low Vitamin is not good; get some sun or take a supplement.  You won’t get enough from food.

35:40 – Statistics on disordered eating

36:16 – The data vs. anecdotal information (i.e., being around athletes) – it is subclinical disordered eating

Our guest: Susan J Hewlings, PhD, RD 

Co-Founder Substantiation Science

Vice President of Research Affairs Radicle Science

Dr. Susan Hewlings brings a lifetime commitment to health and fitness and over 20 years of research, teaching, and medical writing experience in nutrition, sports nutrition, and scientific consulting for the dietary supplement, food, beverage, and medical industries. She is considered an industry expert in claims substantiation, helping companies connect science to marketing and product development. She has a Ph.D. in Nutrition, an MS in Exercise Physiology, and a BS in Nutrition from Florida State University. She is a Registered and Licensed Dietitian. Dr. Hewlings completed a research fellowship in protein metabolism at the University of Texas Medical Branch.  In addition, Dr. Hewlings has over 20 years of experience in higher education, including former faculty positions at Stetson University, University of Central Florida College of Medicine, and Central Michigan University.  She recently earned a graduate certificate in Cannabis Science from the University of Vermont Medical School. She has written a textbook titled Nutrition: Real People, Real Choices and has published many book chapters and manuscripts in peer-reviewed journals. She founded a non-profit animal rescue, The ARF Shack Inc., a 501c3.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books and is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Flo

Juan Carlos Santana MS CSCS disrupts the overly simplistic mantra 'you can never be strong enough;' We delve into the confluence of strength, skill, and strategy across a spectrum of sports, from distance running to boxing, and explore the fine art of exercise selection for peak performance. Be ready to reframe your thinking and challenge your beliefs on strength training.

Timeline – Episode 49 with Juan Carlos Santana

3:42 How much strength is enough? You can never be strong enough. (See these YouTube videos by JC Santana, https://www.youtube.com/results?search_query=JC+Santana+strength+is+killing+you 

5:24 The minimum strength necessary to do the job. 

8:10 These little silver spoon baby little bitches start dying on me.

9:13 “Why do you want more vertical jump?” Do you “need” to increase your vertical jump? Depends on the sport.

12:34 Understand the culture – how much strength do distance runners need? What about fighters? Tennis players?

22:39 NFL Combines – are they a predictor of failure? 

23:42 Tennis – what’s the tennis player built like?  With limited time and resources, focus on what is most important for each athlete.

29:43 How many fights are lost based on what the strength and conditioning coach did with a particular fighter? Or put another way, your fighter loses despite being in the best damn shape!

33:00 Best data is how the fighter feels; so much of training for a sport is hard to measure

38:14 What is modern strength training?

47:10 Tyson Fury vs. Francis Ngannou – Francis has a puncher’s chance

48:35 That punch comes in a lot harder with those boxing gloves

50:00 The gym business – why does it fail so much?

Our special guest: Juan Carlos Santana MS

Santana has been referred to as “the country’s leading practitioner of functional fitness” and personally trained and developed specific programs for all professional sports, youth fitness, fitness for mature populations, and accelerated rehabilitation. His advanced understanding of bio-mechanics and conditioning has made him the go-to guy for those interested in reaching their optimal performance levels, from individuals to professional sports teams to Fortune 500 companies. His consulting clients and endorsements hail from the full spectrum of government agencies, educational institutions, college and professional sports teams, equipment manufacturers, and fitness facilities.

Santana is currently the Founder and Director of IHP, his state-of-the-art training facility in Boca Raton, Florida. IHP has been recognized by several awards as one of the top training facilities in the world and the country’s best “core-training” facility. Founded in 2000, IHP provides an unparalleled training environment for elite athletes, including World Class Tennis Champions, NFL and MLB players, World Champion Brazilian Jujitsu and Mixed Martial Arts Fighters, numerous NCAA Division I teams, and hundreds of nationally ranked teen hopefuls from a broad cross-section of sports disciplines. Within this exciting training environment, weekend warriors, soccer moms, and their children also call IHP their training facility. Santana has been part of the strength and conditioning program for several Florida Atlantic University Sports teams over the last ten years. 

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr.

Timeline:

2:17 Cursing helps you exercise better. I swear.

14:13 Elevator pitch – if you want better performance, CURSE. “Fuck” and “Shit” works. I swear.

16:07 How Dr. Lia came up with her dissertation topic.

16:11 Find a topic that you won’t be sick of in 4 years.

16:59 A good dissertation is a completed dissertation

21:56 Likeability in men (not being jacked) (self-perception) linked to improved sexual behavior/experience.

23:50 With women, arousal is a predictor of women less likely to accomplish tasks

26:41 Does body count matter?

26:56 As long as you came out of it disease-free, who cares?

30:56 Ratio of the ring finger to index finger length; Is height related to penis size?

34:10 Any foods that help sexual function?

37:20 Dr. Lia’s Sex Talk on PBS

38:40 Broken penis syndrome

41:33 Differences in male and female perception of “beauty.”

46:28 Rates of obesity in the USA is rising faster than a speeding bullet

Prepare to be enlightened as we navigate the intersection of exercise and sexual health with our guest, Dr. Lia Jiannine. A leading pioneer in the field of sports science, Lia's research uncovers the unexpected ways physical fitness and self-concept influence sexual functioning. From how cursing can enhance exercise performance to the fascinating correlation between testosterone and finger length, Lia's insights challenge conventional thinking in the most intriguing ways.

Dr. Lia Jiannine is a Florida Native. She received both her Bachelor’s and Master’s degrees from the University of Florida’s College of Health and Human Performance. She holds a Ph.D. in Curriculum and Instruction specializing in Sport Science with a cognate in Public Health.  Her Ph.D. was centered around the merging of Health Science and Exercise Physiology, and she gained a deeper understanding of sexual health when writing her dissertation, “Sex-Positive Curricula: An Investigation of the Relationship Between Physical Fitness, Self-Concept, and Sexual Functioning.”

She is currently an Associate Professor in Exercise Science at Nova Southeastern University. Dr. Jiannine’s research interests focus on physical fitness, supplements, and sexual functioning.  Additionally, she researches the validity of body composition analysis methods as well as the effectiveness of NFL combine training programs.

Dr. Jiannine is a Certified Exercise Physiologist of the American College of Sports Medicine (ACSM), a Certified Sports Nutritionist of the International Society of Sports Nutrition (ISSN), a Certified Health Education Specialist (CHES) of the National Commission of Health Education credentialing and Certified Strength and Conditioning Specialist (CSCS) of the National Strength and Conditioning Association.

Dr. Jiannine was initially asked by PBS  to film one episode of Smartlife, which is the The Health Channel’s flagship show  featuring  experts on a wide variety of topics. It is a daily, fast-paced, and entertaining 2-hour program that brings reliable and accurate health and wellness information. PPS invited Dr. Jiannine back to film five more episodes and then offered her own T.V. Show titled “Sex Talk with Dr. Lia.” Each episode of SEX TALK  is 30-minutes, featuring short videos that dispel sex myths, examine the science of sex,  and highlight different aspects of sexual health. Callers are given the opportunity to email or call in questions and Dr. Jiannine answers 8 to 12 question per episode. Sex Talk provides healthy guidelines for sexual behavior in an environment for self-fulfillment and healthy sexual expression.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Soci

 On our latest episode, we go toe-to-toe with the topic of pain and how it's crucial in achieving peak performance. Joining us is Dr. Jonathan Mike, a strength and conditioning professional, and educator at Grand Canyon University, who sheds light on the fine line between striving for superior performance and sidestepping unnecessary injuries. 

Timeline:

1:35 Dr. Ricci and I have a new publication in “Physiologia” on Weight Loss and Competition of UFC fighters in the Flyweight division.

4:44  No pain, no gain is actually true; perhaps substitute “discomfort” for pain.

10:00 Competing at high levels is not about health.

17:50  Sets and reps – nickel and dime science

23:13 What are some things fighters do (resistance training) that are not typical of the “sets and reps” crowd, the smallest dose with the best possible results?

29:50 Common mistakes women make vis a vis training and nutrition

37:20 Do both hip thrusts and squats; Jonathan can barely fit in the Nautilus hip thruster.

47:00 Would you have sumo wrestlers doing cardio? (To win).

Jonathan Mike, Ph.D., currently teaches in the exercise science and sports performance program at Grand Canyon University in Phoenix, AZ, USA. He has worked as a strength and conditioning coach and has contributed to dozens of online fitness, strength, and consumer outlets in the country. He has been involved with NSCA and previously served on numerous committees and special interest groups and has spoken at over 70 events including many for NSCA, ISSN, NASM, and numerous other fitness organizations. Jonathan has authored numerous peer-reviewed and scientific publications and has written 12 book chapters related to sports nutrition and strength and conditioning. Jonathan is a sought-after presenter nationally and internationally.  

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications, and 16 books, and is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

Can trauma be the hidden adversary in an athlete's performance? Dr. Roberts sheds light on the invisible barriers athletes face and offers groundbreaking techniques for resetting the brain’s optimal functionality. Her insights into addressing the athlete’s holistic life experiences offer a fresh perspective on achieving peak performance. Whether you’re an athlete, coach, or sports science enthusiast, this episode is packed with invaluable insights and practical applications that promise to transform how you think about performance and recovery.

About our guest, Dr. Paige Roberts

Doctorate of Holist Health Quantum University Honolulu, Hawaii (2019- 2021).

Masters of Social Work Colorado State University Fort Collins Colorado

(Advanced Generalist 2010- 2013).

Bachelor of Arts Degree: Colorado Mesa University (Formerly Mesa State College) Grand Junction Colorado (Human Performance and Wellness: Exercise Science 2003-2005).

Check out her website for more information: Meet The Team – Paige Roberts (robertsneurotraining.com)

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio, PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

Ever wondered how neuroscience and physical therapy intersect to tackle pain management? Unearth new learnings about your body's response to pain and its complex nature as we engage in a thought-provoking conversation with Dr. Natalia Sikaczowski , a passionate advocate for individualized patient treatment and founder of Symmetry Physical Therapy, and Dr Raymond Butts, an expert in investigating central mediated aspects of chronic pain. Explore the multifaceted dimensions of peripheral and central pain, and how the brain can be rewired to lower pain levels.

From the mystery of immediate relief after spinal manipulation to the workings of McKenzie progression for extension-based work, the journey through the labyrinth of pain treatment is as complex as it is fascinating. Natalia and Raymond help us unravel the potential causes of pain, such as hypertonicity, hypoxia, and inflammation. Tune in to learn about the debate surrounding spine manipulation and the use of visual analog scales and numeric pain rating scores to effectively gauge pain.

Timeline

3:03 What is pain?

7:42 By the joint? Muscle? Is it movement-based pain?

15:52 How is pain measured? Is the VAS good enough?

25:31 How does spinal manipulation diminish pain?

29:00 Why do patients feel good after chiropractic manipulation?

35:40 I think one of the biggest problems with physical therapy is we are not efficient – Drs. Butts and Sikaczowski; they want to feel better asap!

37:58 Disc, Facet, and Multifidus

39:39 Dry needling – what is it? How does it work?

42:07 What makes dry needling work is mechanotransduction

49:14 Blood flow restriction training – why PTs need to use it

Dr. Natalia Sikaczowski, PT, DPT, CSCS, Cert. DN, BFR-C

Dr. Natalia Sikaczowski founded Symmetry Physical Therapy in 2014 with the fundamental belief that patients should be treated on an individual basis. Dr. Natalia believes patients should be given a diverse array of treatment modalities and techniques, along with progressive and varied exercises and manual intervention to ensure maximum recovery. This all-encompassing approach, along with Dr. Natalia’s strong background in strength and conditioning has led to Symmetry’s successful treatment programs for patients looking to get back into sport, recover from injury, or beat chronic pain.

Dr. Raymond Butts, PT, DPT, PhD, MS, FAAOMPT, Dip. Osteopractic, Cert. SMT, Cert. DN, MAACP(UK)

Dr. Butts graduated with honors from the United States Military Academy at West Point with a Bachelor of Science in Human Factors Engineering and served as a 1 st Armored Division Army officer in Bosnia-Kosovo and Iraq. He also received a post-graduate, International Masters of
 Neuroscience from the University of Tubingen, Germany, where he investigated central
 mediated aspects of chronic pain with magnetoencephalography and fMRI. In addition, Dr.  Butts completed a Doctorate in Physical Therapy and a Doctorate of Philosophy in motor  rehabilitation from the University of South Carolina. His PhD thesis explored the use of transcranial magnetic and direct current stimulation to disinhibit the motor cortex and facilitate plasticity-dependent, motor recovery. He is one of 300 physical therapists in the U.S. to have earned a Diploma in Osteopractic. In 2022, he also became a Fellow of the American Academy of Orthopaedic Manual Physical Therapy, a title earned by only 2% of the physical therapy  profession.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construe

Ever wondered why the world is addicted to caffeine and coffee? Brace yourselves as we meander through the rich aroma and complex brew of coffee with Dr. Lonnie Lowery, our distinguished guest for the episode. With over two decades of expertise in nutrition, exercise physiology, and academic consulting, Dr. Lowery brings a blend of insights that leaves no stone unturned - from the antioxidant powerhouse that coffee is, to the much-debated timing of the first morning cup.

Timeline:

0:30 – Tony and I chat a little about Izzy vs. Strickland; what a surprise.

3:34 Dr. Lowery’s reason for getting the RD after the Ph.D.; the weird ideological views of many in the nutrition field. “What you’re doing here is illegal…” says an RD to Dr. Lowery. There is no “license to science” Dr. Lowery says.

5:40 Oftentimes times an MS RD degree is sufficient in a Dietetics department; even at R1 institutions.

8:20 Dietetics is not just nutrition science even though many of the lay public think of it as “nutrition science.”

10:15 Connecting the dots after the fact. What a professional program is like vs. an academic program.

15:00 Waiting 2 hours to drink coffee to avoid the afternoon crash? Where’s the data?

Just because something sounds logical, doesn’t make it physiological.

16:32 Coffee vs. Caffeine – they aren’t the same.

16:40 Americans get most of their antioxidants from coffee than from fruits and vegetables.

17:38 Coffee really is good for you! Remember that coffee is not just one thing.

19:16 Coffee vs. Caffeine (in equal amounts of caffeine) – what does the data say?

28:55  How many cups of coffee do you need daily to get the health benefits?

33:26 Lonnie’s evolution vis a vis his personal training goals – started out in Tae Kwon Do and then bodybuilding. 

39:15 Tolkien quote – “Fighting the Long Defeat”

39:55 Speed and power decline rapidly with age; Tony is still fighting this loss of speed

42:00 Lonnie was a “tissue assassin.” 

44:49 The nickel and dime science of sets and reps; Lonnie talks about prescribing a “dose of iron [weight].”

About our special guest:

Lonnie Lowery is a nutrition and exercise physiology professor of over 20 years, a food industry and academic consultant, a former competitive bodybuilder, and a huge coffee nerd throughout it all. Lonnie is a member of the American Society of Nutrition and the Institute of Food Technologists; he is also past president of the American Society of Exercise Physiologists and is a Fellow of the International Society of Sports Nutrition. Lonnie earned his first two graduate degrees (MA, PhD) in exercise physiology, principally from Kent State University, and later his MS in nutrition/dietetics from the same institution. That same year (2004) he became a Registered Dietitian as well. He co-hosts the long-running IronRadio podcast and its sister show, Nutrition Radio. Both shows can be found, among other places, at www.NutritionRadio.org.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications, and 16 books, and is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health, and Human Performance.

Step into the world of Mixed Martial Arts with none other than Dr. Heather Linden, the Senior Director of Physical Therapy for the UFC Performance Institute. Drawing from her remarkable journey from the Olympics to the UFC, Heather enlightens us about the unique challenges and rewards of working with world-class MMA athletes. She takes us behind the scenes of creating a top-tier sports medicine clinic from scratch and building an interdisciplinary team to work with UFC fighters from across the globe. 

Dr. Heather Linden is the Senior Director of Physical Therapy for the UFC Performance Institute (UFCPI). She manages both UFCPI sports medicine departments in Las Vegas, NV, and Shanghai, China. Recently, Heather was awarded the “Trainer of the Year” award at the 2022 World MMA Awards.  Before joining the UFC, Heather worked at the United States Olympic & Paralympic Committee Sports Medicine Division and was the director of an outpatient orthopedic clinic in Los Angeles.

Heather worked at the Colorado Springs Olympic Training Center for over six years as part of the USOPC’s multi-disciplinary sports medicine team. Heather was on staff for Team USA for the 2012 London Olympic Games, 2014 Sochi Olympic Games, 2015 Parapan Am Games, 2016 Youth Winter Olympic Games, and 2016 Rio Olympic Games. 

Heather’s current responsibilities include injury prevention, designing and implementing rehabs, performing baseline orthopedic and baseline concussion testing, performing daily treatments, concussion management, and providing UFC fight week support.

Heather is an active member of the American Physical Therapy Association (APTA) and supports the Orthopedic Sections within APTA. Heather is a Credentialed Clinical Instructor by the APTA. Her certifications include Pilates Instructor, Kinesio-Tape Techniques, Mobilization with Movement, Graston, Dry Needling, Functional Dry Needling, Functional Movement Screen (FMS), Myofascial Decompression, Myofascial Manipulation, Functional Range Conditioning, Endo-Nasal Technique, Active Release, Dynamic Neuromuscular Stabilization, Postural Restoration, Blood Flow Restriction, Craniosacral therapy, and Selective Functional Movement Assessment (SFMA).

Linden received her Bachelor of Science degree from Virginia Tech University and her Doctorate of Physical Therapy from Old Dominion University. She was an honors graduate and a collegiate varsity athlete.   

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests. They are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications, 16 books, and is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health, and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is  an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

Get ready for a riveting discussion with Dr. Michael Sagner, a seasoned clinician and researcher in the field of sports medicine and preventive care. Join us as we explore Dr. Sagner's inspiring journey, from his humble beginnings to his military service and finally his passion for physiology. We take a fascinating detour into Dr. Sagner's work with Ozempic and its impact on obese patients, revealing the critical importance of protein intake and resistance training in sustainable weight loss. 

Now, have you ever considered fat as an endocrine organ? Prepare to be intrigued as we dive into the complex world of adipokines and hormones, uncovering the physiological changes that accompany weight gain and the unique health issues of sumo athletes. We switch gears to the global healthcare system's shortcomings, shedding light on the financial incentives that regrettably keep people unwell. The conversation also takes us into the controversial realm of CrossFit, its pros and cons, and the importance of understanding our unique biomechanics for optimal health.

We conclude with a hopeful look at the potential of medical research, international collaboration, and training the next generation of physicians dedicated to preventive medicine.

Timeline:
0:02 Medical Professionals Discuss Sports Medicine

4:23 Why Michael chose medicine

12:58 GPL-1 Agonists -  Impact on Appetite and Weight

22:17 Understanding Telomeres, Body Fat, and Physiology

31:14 Healthcare Challenges and Preventive Medicine

47:16 The Controversy Surrounding CrossFit

53:50 Longevity, Doctors, and Fasting Discussion

1:09:44 Preventive Medicine and Sports Medicine

1:17:28 Research Funding for Myokines and Rare Diseases

Dr Sagner is a clinician and researcher specialising in sports medicine and preventive medicine. He is a Certified Nutritionist and completed his MD at Technical University Munich. He specialises in Sports Medicine, Endocrinology and Preventive Medicine, and had an affiliation with the College of Applied Health Sciences, University of Illinois at Chicago. He is Editor-in-Chief of Progress in Preventive Medicine,Fellow of the Royal Society of Medicine and Fellow of the European Society of Preventative Medicine.  

Dr Sagner is currently the Chief Executive Officer of the European Society of Preventive Medicine, and partner of the European Innovation Partnership on Active and Healthy Aging. He was a member of the European Union Platform for Action on Diet, Physical Activity and Health, and the UK All-Parliamentary Group for Longevity.

His areas of research are: Advanced Preventive Medicine, Systems Medicine, Metabolism, Noncommunicable Diseases, Longevity, Muscle Physiology and Cardiometabolism and has published numerous articles in this area.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition, as well as the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications, 16 books, and is Professor at Nova Southeastern University, Davie Florida in the Department of Health, and Human Performance.

Twitter: @JoseAntonioPhD

In a riveting conversation with researcher Dr. James L Nuzzo, we dissect the differences in skeletal muscle fiber types between men and women. James brings unique insights from his meta-analysis of over 100 studies, unraveling fascinating intricacies about muscle power and strength differences between men and women.  Then, we turn the spotlight on the less examined subject of gender differences in exercise sciences and academia. The absence of discourse on the physiological disparities between men and women, the controversy of transgender females competing against biological females, and the need for a proactive dialogue in this realm are just some of the issues we unpack in this episode.

Timeline:

0:20 – About Dr. James Nuzzo

2:46 - Sex differences in skeletal muscle fiber types; yes, men have more fast-twitch muscle fibers!

11:22 – Female exercise scientists – are they silent on the issue of women’s sports and transgender athletes? 

31:37 – Men’s health disparities and institutional support.

34:00 - Are women under-represented in scientific research? Meaning, women are not being studied? The data is surprising.

45:48 – Reconsidering the value of flexibility

 
About our guest:
James L. Nuzzo, Ph.D. is an Adjunct Senior Lecturer in the School of Medical and Health Sciences at Edith Cowan University in Australia. He is the author of over 70 peer-reviewed research articles and the founder of The Nuzzo Letter on Substack. He is active on Twitter @JamesLNuzzo.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications, and 16 books, and is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and an Assistant Professor at Nova Southeastern University in Davie, Florida, in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

Get ready to shatter stereotypes as we journey through the controversial domain of testosterone and steroids in sports with our high-profile guest, Rick Collins Esq., an internationally recognized legal authority on everything from sports nutrition and bodybuilding supplements to performance-enhancing substances. Tune in for an enlightening discussion that promises to challenge preconceived notions, bringing you face to face with the surprising reality that 80% of non-medical steroid users are not athletes but individuals seeking physical enhancements for purely cosmetic purposes. 

Timeline:
0:00 – Introduction – the 1996 publication on Androgens – it’s not as harmful as folks make it out to be in otherwise healthy males.
4:43 – Remember 100-meter sprinter Ben Johnson? Why is testosterone maligned? What are the socio-cultural aspects of this?
7:14 – Testosterone as a metaphor for masculinity; traditional masculinity is maligned.
7:39 - American Psychological Association in 2019 – Traditional masculinity is toxic
9:05 – Does bodybuilding contribute to the stigma of anabolic steroids?
9:20 – Rick was the only lawyer that lifted weights when he was in law school. C’mon lawyers, lift some weights!
12:21 - Who actually uses anabolic steroids and why? Cyclists? Pro Athletes? Not so fast…80% of users in a non-medical context are using it for cosmetic purposes. 
18:00 – T helps body composition but is frowned upon; juxtapose that with cosmetic procedures that women routinely take that likely carry greater risk. A double standard?
23:47 – Rick covers the legality of the possession and sale of androgens.
28:28 – ACSM promoted total BS about androgens back in the 70s and 80s.
32:57 – Gender dysphoria (DSM-5) and muscle dysmorphia (bigorexia nervosa). An interesting analogy, as Rick opines.
41:15 – Bodybuilders and Transgender individuals – what do they have in common?
46:18 – Can testosterone turn Democrats red?

Rick Collins, Esq. is an internationally recognized legal authority in the field of sports nutrition, bodybuilding supplements, and performance-enhancing substances. He is a partner in the law firm of Collins Gann McCloskey & Barry PLLC in New York, and currently serves as the President of the Nassau County Bar Association.
• General Counsel to the International Society of Sports Nutrition
• Monthly columnist for nationally circulated Muscular Development magazine and has served for years as a member of their Advisory Board
• Author of "Legal Muscle: Anabolics in America"
• Co-author of Alpha Male Challenge (Rodale Press, Sept 2009)

About the Show
We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD
Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition, as well as the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications, 16 books, and is Professor at Nova Southeastern University, Davie Florida in the Department of Health, and Human Performance.

Twitter: @JoseAntonioPhD
Instagram: the_issn and supphd

Co-host Anthony Ricci EdD
Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

We've got a meaty show this week. Our special guest, Dr. David Church, takes us on an intriguing journey into protein stimulation and how this fascinating science brought us the Impossible Burger.  Our co-host, Katie Emerson loves this burger. Though after this show, she may change her mind.

Hold on tight because we're not done yet! We take an unexpected turn into the world of anabolic steroids, specifically their role in muscle preservation within the military. It's a topic that's often shrouded in controversy, but we’re here to shed some light on it. So gear up, listeners, because this episode is packed with surprises!

About our guest:
Dr. David Church is an Assistant Professor at the University of Arkansas for Medical Sciences. He is in the Department of Geriatrics, College of Medicine. Dr. Church completed his post-doctoral training in stable isotope tracer methodology under Dr.’s Arny Ferrando and Robert Wolfe. His primary research focus is ameliorating catabolic and pathological conditions.

About the Show - We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD - Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition, as well as the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications, 16 books, and is Professor at Nova Southeastern University, Davie Florida in the Department of Health, and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD - Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

Ever pondered the power of collagen supplementation? We're peeling back the layers of this booming health trend with Dr. Shiloah A. Kviatkovsky, a standout postdoc at the University of Arkansas Medical Sciences Center.  Now before you make fun of Arkansas, Dr. Shy says it's a hidden gem.

Be ready to have your mind blown as we explore the nitty-gritty of her extensive research on the role collagen plays in body composition, bone mineral density, and joint pain. Join us as we dispel myths and lay bare the facts about this underrated protein.

BTW, she did a punishing nine-month study, where she meticulously assessed the effects of collagen supplements on various markers.  And to top it off, this stuff is good for hair and skin! Sign me up!

About our special guest:
Dr. Shiloah A. Kviatkovsky is a Postdoctoral Research Fellow at the University of Arkansas for Medical Sciences, Center for Translational Research in Aging and Longevity. She earned her PhD at Florida State University researching the effects of collagen peptide supplementation on pain, function, and connective tissue turnover in middle-aged lifelong athletes. Prior to that, she researched human performance and blast injury in United States Navy special operations war fighters. She has dual graduate degrees in exercise physiology and nutrition from San Diego State University and is also a Certified Tactical Strength and Conditioning Facilitator (TSAC-F) through NSCA, and a Certified Sport Nutritionist (CISSN) through the International Society of Sports Nutrition (ISSN). Her current research focuses on connective tissue turnover and protein kinetics in active and aging populations and is actively studying the efficacy of collagen peptide supplementation on bone and joint health.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition, as well as the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications, 16 books, and is Professor at Nova Southeastern University, Davie Florida in the Department of Health, and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

Timeline:
00:21 About Dr. Bill Campbell – Professor at the University of South Florida
02:40 How Bill chose his field of study at USF – sports nutrition versus physique enhancement
05:17 Performance versus Looking Pretty – Dr. Campbell opines
09:07 What’s the ‘real’ body fat %? DXA vs Skinfolds vs Pick your method
09:32 Two women can have the same % fat and yet one can look “ripped,” and the other looks super smooth
13:55 Are there regional differences where body fat is lost? Male vs Female?
16:10 Cool sculpting (i.e., cryolipolysis) – does this even work? You’d be surprised
18:30 Liposuction 
21:23 Lose fat and gain muscle at the same time? – advice from Dr. Campbell
24:33 “I just want to lose fat; I don’t care if I lose lean body mass!” – why this irks Dr. Campbell
30:14 Why women may be “better” at preserving lean tissue
31:49 Rate of weight loss – does it matter if you lose it quickly? Slowly? Drs. Campbell and Ricci give us the lowdown
34:30 Dr. Campbell – changed his mind as more data came along – he first thought that you must avoid rapid weight loss at all costs. 
36:04 Minnesota Starvation Experiment 
39:00 Dr. Campbell now thinks rapid weight loss is actually a viable strategy
44:10 Make sure that the rapid weight loss duration is very short – that way you can ameliorate hyperphagia (i.e., extreme and insatiable hunger)
48:48 Flexible vs Rigid Dieting
50:10 A Protein-anchored flexible dieting approach is best
50:47 Sometimes the rigid approach is best as you approach a physique competition or even to make weight for a sport (e.g., boxing)
51:42 Gain fat on protein? Highly improbable

About our Guest:
Dr. Bill Campbell, Ph.D., FISSN, CSCS, is a Professor of Exercise Science and the Director of the Performance & Physique Enhancement Laboratory at the University of South Florida. His master’s and doctoral degrees were earned at Baylor University while serving as the Coordinator of the Exercise and Biochemical Nutrition Laboratory. He joined the faculty at USF in the Fall of 2007.
As a researcher and author, Dr. Campbell has published more than 150 scientific papers and abstracts (in academic journals) related to sports nutrition and physique enhancement. His research is focused on improving exercise performance and enhancing physique through the synergism of resistance exercise, nutrition, and dietary supplements. Dr. Campbell is a fellow of the International Society of Sports Nutrition where he also served as a Past President.
Social media – Instagram: billcampbellphd
https://www.usf.edu/education/faculty/faculty-profiles/bill-campbell.aspx 

About the Show
We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

If you want to be a guest on the show, contact Dr. Jose Antonio at sportssciencedudes@gmail.com 

We had a fun discussion about the current state of science vis a vis Squats vs. Hip Thrusts

See this paper for more information:

https://www.biorxiv.org/content/10.1101/2023.06.21.545949v2 

Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift

Timeline:

00:23 – About our special guest, Bret Contreras PhD

1:48 – Boca Raton is one big Seinfeld episode

3:48 – Bret explains how this study came about

3:56 – The infamous Barbalho investigation – to quote Elaine on Seinfeld, “fake, fake, fake.”

12:18 – Gluteus medius and minimus didn’t grow

13:00 – Gluteus maximus growth was the same between hip thrusts and squats despite the fact that sEMG data showed much greater activity when doing hip thrusts

13:56 – No hamstring growth in either group

14:11 – Quads and Adductors grew more for the squat group

14:30 – Strength gains were specific to the exercise – principle of specificity

15:00 – Both groups gained similar strength in deadlift and wall push

16:12 – Just do both exercises if the goal is skeletal muscle hypertrophy

17:57 – Sprinters have the best hamstring development – Bret opines

19:14 – Upper glute size – in the hip thrust group, you had 3 hyper-responders, but then you had 3 that actually experienced muscle atrophy. And you also had 3 that didn’t respond at all. So 1/3rd of the subjects had no response!

19:42 – Middle Glute size – in the hip thrust group, one individual actually atrophied.

20:45 – Squats produced much more consistent results

21:37 – Bret is now quite suspicious of EMG data in predicting skeletal muscle hypertrophy

26:12 – Bret talks about how training has changed or not; for men, not so much. For women, it has changed a bit.

26:40 – Focus on the basics: squats, deadlifts, hip thrusts, chin ups, military press, and bench press

27:10 – Glute training is emphasized a lot more these days, particularly in women

31:13 – Targeting the Adductor Magnus! Folks seem to ignore this large muscle and focus on Quads or Hams

33:44 – Opening your hips – means hip abduction with external rotation

38:48 – For athletes, Tony opines on these issues

46:20 – In trained men and women, would there be a difference in hip thrusts vs. squats

46:36 – In the real world, nobody volume-equates hip thrusts vs. squats

47:10 – You can do more volume with hip thrusts than squats; so a study comparing them in trained people would necessarily result in greater volume in the hip thrust group

50:11 – Of course, doing both squats and hip thrusts would work better

51:13 – Volume equating training in the endurance world makes no sense either

54:30 – Bret has a bad ass gym in Fort Lauderdale.  Don’t stop by unless you want bigger glutes.

Our guest:

Bret Contreras PhD – bretcontreras.com 

·        PhD in Sports Science from AUT University

·        Master’s Degree from Arizona State University

Ever wonder if the dietary guidelines for athletes are realistic or just theoretical ideals? Dr. Singleton and Tony debate the practicality of standardized nutrition recommendations, especially for endurance athletes and fighters. Michelle emphasizes the critical need to track elite athletes' actual food intake to offer accurate advice, while Tony questions whether some guidelines are even feasible. This segment sheds light on the significant gap between theory and practice, urging ongoing research and tailored approaches to better serve athletes' unique needs.

About our special guest:
Michelle Singleton serves as Lecturer of Exercise and Sport Science at Coastal Carolina University. Early in her career, Michelle gained valuable practical experiences as a certified athletic trainer, personal trainer, and fitness center manager while concurrently earning her Master’s degree in Nutrition and Human Performance. The satisfaction of serving as an adjunct faculty member led Michelle to shift her career focus to full-time teaching in Fall 2020.  Over the last four years, Michelle has received several recognitions, nominations, and awards for teaching and service. She is involved in numerous research projects and service opportunities and, most recently, Michelle completed her Ph.D. in Health Sciences with a focus in Human and Sport Performance in May 2024.  

Timeline

00:00 – About Stacy Sims PhD – scientist, author, former collegiate rower, endurance athlete extraordinaire (former professional cyclist).

3:36 – How Dr. Sims visualized and actualized the ISSN’s Position Paper, Full article: International society of sports nutrition position stand: nutritional concerns of the female athlete (tandfonline.com).

5:24 – Women are not small men – there are clear sex differences starting at the beginning of life as explained by Dr. Sims

7:10 – That annoying term, “metabolic flexibility.” Well, you wouldn’t be alive if you weren’t metabolically flexible.

8:57 - Perimenopause and Menopause period – hormonal changes during this time – how does this affect a female athlete’s training. Why do women gravitate towards the ultra-long distance events?

15:33 – Dr. Sims recommends that women do more sprint interval training, more high intensity interval training (HIIT)

16:10 – the “typical” male endurance training program of 80% LSD (long slow distance) and 20% HIIT or SIT doesn’t apply to women; instead, focus on intensity and less so on LSD.

19:25 – Dr. Sim’s loves plyos! We all need to do more of this; it complements resistance training.

24:06 - How much strength do women lose each decade; how do you convince women that lifting weights won’t make you large?

24:23 – Women, you have two choices when you are 80 years old; do you want to live in assisted living or be a fully independent person?

29:30 – Some adaptogens that Dr. Sims loves for women – ashwagandha, maca, rhodiola, and schisandra

33:14 - Other more “traditional” supplements – iron, calcium, anti-oxidants (no!), creatine, caffeine, etc. Supps women should take!

36:00 – Just taking calcium won’t help bone mineral density!

36:45 – Don’t take anti-oxidant supplements! Not good. 

38:21 - Creatine and caffeine – Women should ALL take CREATINE dangit!!

41:33 - Gut health – what are the benefits of having a healthy gut microbiome – what can we do to insure our gut health?

44:25 – American grocery stores are full of shit food! No wonder Americans are so unhealthy; 3 out of every 4 Americans are fat.

47:10 – Stacy’s training from high school until now. She was a x-country runner, rower (Purdue University), triathlons (iron man), cycling, xterra racing; she loves gravel racing too!

Our guest:

STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.

She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women.

With the unique opportunities, Silicon Valley has to offer, during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan. Both the consumer products and the book challenged the existing dogma for women in exercise, nutrition, and health. This paradigm shift is the focus of her famous "Women Are Not Small Men” TEDx talk.

Her contributions to the international research environment and the sports nutrition industry has established a new niche in sports nutrition; and established her reputation as the expert in sex differences in training, nutrition, and health. As a direct result, she has been named:

• One of the top 50 visionaries of the running industry (2015) by

Timeline

00:00 About Dr. Mike Ormsbee – Did you know he played collegiate hockey?

5:34 – What prompted Mike to start examining the role of pre-sleep feeding – a cool story

8:43 – Muscle protein synthesis (acute data) vs. the important metrics such as body composition and performance

11:12 – Whey, casein, vs. plant-based proteins – does it matter what you consume pre-sleep?

14:20 – Two participants got rhabdo from 150 reps (eccentric reps with each leg)! 

23:10 – Does not matter what you consume before you go to bed. The AUC is the same with whey vs. casein

24:00 - Are there any negative implications with sleep vis a vis pre-sleep feeding? Will more protein enhance sleep?

28:00 – Pre-sleep feeding of super starch! Does it help performance?

32:50 – Dietitians thought Mike was lying about super starches …lol

34:40 – Type of carbs pre-race? Does it matter? Depends on the length of the race

37:02 - Collagen protein – does it help pain? Or does it help as a protein source? Doing a 9 month study took 4 years! 10 grams better than 20 grams? Hmm…

47:38 – Betaine – will this help those exercising in the heat? Very interesting. Dose? 50 mg per kg.

Our guest:

Mike Ormsbee PhD FACSM FISSN CSCS

Professor and Director of the FSU Institute of Sports Sciences & Medicine.

• Postdoctoral Training/Visiting Professor, Skidmore College (2008-2010)
• Ph.D. in Bioenergetics (interdisciplinary program in Exercise Science, Physiology & Nutrient Biochemistry) from East Carolina University. (2008)
• M.S. in Health, Physical Education, and Recreation (Exercise Physiology and Sports Nutrition Emphasis) from South Dakota State University (2005)
• B.S. in Exercise Science and Business from Skidmore College. (2002)

Research Interests

• Nighttime pre-sleep feeding strategies to optimize metabolism, recovery from exercise, body composition, performance, and health.
• Exercise training and nutritional interventions to prevent obesity-related diseases, achieve optimal body composition, and maximize human performance in both healthy (athletes) and diseased populations.
• Sports nutrition and dietary supplements

Fun Facts about Dr. Ormsbee

• Former NCAA Collegiate Ice Hockey Player
• Two-time 70.3 Ironman Finisher

 Check out The Great Courses series and textbook by Dr. Ormsbee
https://www.thegreatcourses.com/courses/changing-body-composition-through-diet-and-exercise
https://www.barnesandnoble.com/w/exercise-physiology-for-health-fitness-and-performance-denise-smith/1126072392

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition, as well as the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications, 16 books, and is Professor at Nova Southeastern University, Davie Florida in the Department of Health, and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Instagram: sportpsy_sci_doc and fightshape_ricci

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“Selective androgen receptor modulators (SARMs) differentially bind to androgen receptors depending on each SARM's chemical structure.”(Solomon ZJ et al. 2019). But do they actually give the benefits of androgens or anabolic steroids minus the side effects?  Listen and learn my friends!

Edwin Davila DO MS CISSN is a senior resident of Internal Medicine, TIGMER San Antonio. Medical degree from the UIWSOM San Antonio, MS Exercise Physiology Baylor University, BS Biology Baylor University, CISSN holder. TACSM Board of director, AMSSM board member. Prior US Naval Officer. Focus on obesity medicine and associated comorbidities.

Guillermo Escalante, DSc, MBA, ATC, CSCS*D, FISSN: Dr. Escalante is currently the Assistant Dean and Professor of Kinesiology for the College of Natural Sciences at California State University, San Bernardino. He also performs research in the areas of sports nutrition, physique enhancement, sports medicine, and human performance where his work has been published in over 60 peer-reviewed publications and/or presented at regional, national, and international conferences for athletic training, strength & conditioning, and sports nutrition. He is currently the Vice-President of the International Society of Sports Nutrition.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition, as well as the co-founder of the Society for Sports Neuroscience.

Dr. Antonio has over 100 peer-reviewed publications, 16 books, and is Professor at Nova Southeastern University, Davie Florida in the Department of Health, and Human Performance.

Twitter: @JoseAntonioPhD

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Twitter: @sportsci_psyDoc 

“Glucagon-like peptide-1 (GLP-1) agonists (also known as GLP-1 receptor agonists, incretin mimetics, or GLP-1 analogs) represent a class of medications used to treat type 2 diabetes mellitus and, in some cases, obesity. Examples of drugs in this class include exenatide, lixisenatide, liraglutide, albiglutide, dulaglutide, and semaglutide. According to the American Diabetes Association, metformin remains the preferred first-line therapy for treating type 2 diabetes. However, the addition of a GLP-1 analog should be considered in patients with a contraindication or intolerance to metformin, in patients with a hemoglobin A1c greater than 1.5% over target, or in patients who do not reach their target A1c in three months, particularly in patients with atherosclerosis, heart failure, or chronic kidney disease.” (Collins and Costello, 2023).

Edwin Davila DO MS CISSN is a senior resident of Internal Medicine, TIGMER San Antonio. Medical degree from the UIWSOM San Antonio, MS Exercise Physiology Baylor University, BS Biology Baylor University, CISSN holder. TACSM Board of director, AMSSM board member. Prior US Naval Officer. Focus on obesity medicine and associated comorbidities.

Guillermo Escalante, DSc, MBA, ATC, CSCS*D, FISSN: Dr. Escalante is currently the Assistant Dean and Professor of Kinesiology for the College of Natural Sciences at California State University, San Bernardino. He also performs research in the areas of sports nutrition, physique enhancement, sports medicine, and human performance where his work has been published in over 60 peer-reviewed publications and/or presented at regional, national, and international conferences for athletic training, strength & conditioning, and sports nutrition. He is currently the Vice-President of the International Society of Sports Nutrition.

 About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition, as well as the co-founder of the Society for Sports Neuroscience.

Dr. Antonio has over 100 peer-reviewed publications, 16 books, and is Professor at Nova Southeastern University, Davie Florida in the Department of Health, and Human Performance.

Twitter: @JoseAntonioPhD

Co-host Anthony Ricci EdD

Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.

Twitter: @sportsci_psyDoc