Episode 128: Martin MacDonald evaluates the latest protein research discussions, the concept of carbohydrate tolerance, and conservation of muscle mass with large calorie deficits. Martin is the founder of Mac-Nutrition, a thriving nutrition consultancy boasting sought after long-term internship and weekend mentorship programs. He has also developed Mac-Nutrition University, the UK’s first ever evidence-based, nutrition course that can be completed online.

Martin is a clinical performance nutritionist to British Weight Lifting, the governing body for both the GB olympic weightlifting and Paralympic powerlifting teams. He has also worked with Derby County Football Club, English swimming and other elite sport organizations.

He has lectured at the University of Derby and has guest lectured on the prestigious MSc Sport and Exercise Nutrition course at Loughborough University.

In this episode we discuss:

What drove Martin to create Mac-Nutrition University - the UK's only online evidence-based nutrition course What does the recent protein research discussions mean for practical recommendations? Muscle mass retention and large calorie deficits The trap of being 'too moderate' in evidence-based practice Carbohydrate tolerance - what are people referring to? Are low-carb diets compulsory for those with insulin resistance?

Episode 127: Sarah Doyle of The Better Life Project discusses the how to develop habits, create change, set goals, and cultivate a healthy relationship with food in ourselves and others.

Episode 126: Melissa Davis PhD of Renaissance Periodization discusses the most important dietary and training principles to consider when planning nutrition and training periods.

Currently Melissa is a Research Scientist at University of California at Irvine (UCI) in the field of neurobiology and behaviour, with focus on development and means of inducing critical period plasticity in adults. She previously completed her doctoral studies at UCI in neuroscience.

She is also a consultant for Renaissance Periodization and was one of the authors of the RP-produced book: "Renaissance Woman: Fat Loss, Muscle Growth and Performance Through Scientific Eating."

Melissa is also a decorated athlete as an elite-level grappler, having won multiple championships in Brazilian Jiu-Jitsu (BJJ). She is a IBJJF No Gi World Champion, IBJJF No Gi National Champion and USBJJF Absolute Champion.

In this episode we discuss: Nutrition phases for body composition goals: duration, structure and transitioning Periodization of nutrition with training within a long-term plan Nutrition and training principles to address in order to preserve lean body mass during dieting phases Psychology of dieting Target rates of change in body composition Changes in training performance and scale weight across the menstrual cycle Nutrition and training principles for women competing in weight-class based sports Beneficial and detrimental messages perpetuated in the fitness industry

Episode 125: Cassandra Forsythe PhD, RD discusses the factors that cause loss of the menstrual cycle, what can be done about cellulite and the potential for low FODMAP diets in treatment of IBS.

Cassandra is an assistant professor in the Physical Education and Exercise Science Department at Central Connecticut State University, where she teaches courses on Group Leadership, Theories in Strength & Conditioning, Introductory Exercise Science, Health Promotion and Exercise Testing and Prescription. She holds her doctorate (PhD) in Exercise Science and Nutrition from the University of Connecticut and is a Registered Dietitian (RD). She’s also a Certified Strength and Conditioning Specialist (CSCS) and a Certified Sports Nutritionist (CISSN).

In this episode we discuss:

• The primary factors that cause this loss of the menstrual cycle
• 'Stress Susceptibility' and amenorrhea
• Irritable bowel syndrome
• Potential for low FODMAP diets
• Cellulite formation and can it be reduced?

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Brent Ruby PhD, discusses his lab's fascinating work on the upper limits of energy expenditure, markers of over-training vs. real-world performance, and the role of environment & temperature on performance and recovery.

Brent is the director of the University of Montana Center for Work Physiology and Exercise Metabolism (WPEM). The center aims to mesh the research world with the operational field environment by combining study models that integrate the control of the laboratory with the hostilities of the field.

WPEM's high tech $1.5 million facility opened it's doors in 2008 and is a 3,550 sqft. facility which includes a biochemistry lab and a climate controlled environmental chamber that researches can manipulate temperature and humidity. The funds for the facility came from a U.S. Air Force grant, however the driving force which created the vision and made this possible was a choice made by Brent Ruby, the Director of WPEM. It was the choice to combine raw, rough field data with carefully controlled laboratory results to draw conclusions.

We discuss: Energy demands on long-duration, endurance work and insights into the "human ceiling" of energy expenditure Assessing energy expenditure Markers of over-training vs. actual impact on performance in "real world" settings Balancing the need for tightly controlled trials with designing studies that better simulate real world scenarios in practice The role of environment during the recovery phase and glycogen resynthesis Are sports nutrition products and supplements actually any better than fast food? Hydration, water turnover and heat/cold stress Why performance tanks in the heat: skin temperature versus core body temperature

Episode 123: Donald Layman PhD, professor emeritus at the University of Illinois, discusses the "leucine threshold" and activation of the mTOR pathway, amino acid oxidation and why MPS drops 2-3 hours after that peaking even when protein remains being fed.

Dr. Layman is professor emeritus at the University of Illinois.

Dr. Layman's laboratory is working to define protein and amino acid requirements and the interrelationship between dietary protein and carbohydrates in adult health. His research is focused on the impact of diet and exercise on adult health problems of obesity, type 2 diabetes and the Metabolic Syndrome.

We discuss: What should we define as a "high-protein" diet? Making protein recommendations on a per meal basis The "leucine threshold" and activation of the mTOR pathway Other metabolic signals triggered off by amino acids that play a role in health The roles of insulin and leucine in mTOR activation - shifts in their contribution over time Why oxidation of amino acids does not mean they are "wasted" Why MPS drops 2-3 hours after that peaking even when protein remains being fed Protein synthesis as an energy expensive process Leucine kinetics Protein leverage hypothesis

Episode 122: International Powerlifting Federation world champion and world record holder Brett Gibbs is on the show to discuss mindset, programming philosophy, success and failure, and preparation for the upcoming world championships.

Brett was born and raised in New Zealand but has recently moved to Canada, where he runs his coaching business Gold Signature Coaching.

Some of Brett's achievements include:

2x IPF Raw World Champion 83kg IPF Open World Champion (2015) 83kg IPF Jr World Champion (2014) Best IPF Jr in the World (2014) Smashed 25 world records Best New Zealand Lifter of All Time 2x IPF Jr 83kg World Silver Medalist (2013 & 2014)

Episode 121: Graeme Close PhD discusses nutrition strategies

Originally a Professional rugby league player, Graeme is now a

Graeme is currently the head performance nutritionist to England

On top of this, and despite spending most of his professional

It is this combination of academic theory (over 75 research

Graeme is the only person in the UK who is an accredited sports

Episode 120: Kevin Folta PhD, is a horticulture

Kevin Folta is a professor and chairman of the horticultural

Within his lab he researches photomorphogenesis in plants

Folta has been active as a science communicator since 2002,

Folta operates the Talking Biotech podcast which is billed as "A

Episode 119: Krista Casazza PhD, discusses myths surrounding

Dr. Casazza is an associate professor in the Department of

Working with the pediatric population, Dr. Casazza’s research

Krista Casazza obtained her PhD from Florida International