ITGUYWHOLIFTS: Recent Episodes

PALASH GUPTA

Hello Listeners, I am your host "Palash Gupta", Diploma in Nutrition & Fitness Sciences (INFS, India) & B.Sc. in Sports & Exercise Science (Loughborough University, UK).

The goal of this podcast is to learn and decode science & science based tools with the help of industry experts in order to optimize our training and nutrition goals.

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Podcast #8: Debate-Cum-Roundtable Discussion #1: Part 2:

Are There Any Repercussions Of Achieving/Staying At Essential Levels Of Bodyfat? What You May Not Know!

Ft. (Dr. Eric Helms, Jitendra Chouksey & Palash Gupta)

In this podcast, Dr. Eric Helms, Jitendra Chouksey & I had a debate cum roundtable discussion on whether there are any repercussions of achieving/staying at essential levels of body fat.

We delved deep into the following topics:

  1. Palash mentions the caveats with staying on essential levels of body fat

  2. JC provides a great framework for setting the right expectations

  3. All three parties explore the relationship between body fat & biomarkers

  4. Eric provides rebuttal with covariates

  5. Insights on how people get influenced

  6. Individualization plays a key role

  7. Eric mentions that the limited evidence we have refutes the premise of staying at essential levels of body fat without facing any repercussions

  8. For every 1 person who can, there are 100s who can't seem to square the circle

  9. Eric describes potential harms

  10. Making high bar claims comes with significant risks

  11. Baseline correlation with Leptin & Body Fat

  12. Exploring Dual Intervention Model

  13. Going back in time to understand the mechanistic point of staying shredded

  14. Insights on Hunter-Gatherers & Quakers

  15. Eric explores all the limbs of the trees

  16. JC provides excellent insights on chasing goals with the right approach

  17. Eric provides the concrete reasoning behind what becomes the physiological bottleneck while trying to maintain essential levels of body fat

  18. Eric gives the reasoning behind his disagreements with JC

  19. Palash provides a caveat behind the missing data

  20. Palash provides insights on why things like these are not talked about

  21. JC provides further insights on data on lean people

  22. Eric provides a rebuttal on the data

  23. All three parties explore the good data

  24. Inclusion & Exclusion Criteria of studies

  25. Ethics comes on top of everything

  26. Eric provides insights on what actually matters

  27. Benefits of having an honest conversation with the client

  28. We, as coaches, have a really high influence on our client's autonomy

  29. Eric mentions that even if a suitable framework exists, it's really hard to say that everyone can sustain essential levels of body fat, whereas as per the evidence, we at least know that there are repercussions for sure, working as covariates

  30. JC provides excellent insights on how to set client's expectations in the proper manner

  31. Palash provides insights on how to get better in your approach over time

  32. Palash provides insights on Staying Lean Vs. Staying at Essential Levels of Body Fat

  33. Everyone provides their closing statements

We made some healthy chicken & broccoli jokes.

Please let me know your feedback & your thoughts on the topics we discussed.

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**Podcast #8: Debate-Cum-Roundtable Discussion #1: Part 1:

Are There Any Repercussions Of Achieving/Staying At Essential Levels Of Bodyfat? What You May Not Know!

Ft. (Dr. Eric Helms, Jitendra Chouksey & Palash Gupta)**

A slight side tangent on how this debate took place: I wrote an article for the "FITTR Facebook Group" mentioning the known repercussions of achieving/staying at essential levels of body fat with all the possible citations attached, but it got rejected with the reasoning mentioned as "The evidence is not up to the mark & article is not well researched."

Hence, JC & I went back & forth debating internally in a healthy manner, but since both of us are not keyboard warriors, we decided to have a healthy discussion in terms of a debate.

Coincidentally, at that time, I was already discussing with Dr. Eric Helms on a similar topic. Hence, all three of us decided mutually to have a healthy discussion in the form of debate to reach closer to the truth.

So, when you watch & listen to this debate as an audience, don't try to take the side of any specific party. Listen closely to the points being mentioned, understand them & have an unbiased opinion.

This is the essence of preaching & practicing "Evidence-Based Methodology."

Therefore,

In this podcast,

Dr. Eric Helms, Jitendra Chouksey & I had a debate cum roundtable discussion on whether there are any repercussions of achieving/staying at essential levels of body fat.

We delved deep into the following topics:

  1. Declaring the agenda for the debate/discussion

  2. Opening statement from all the parties

  3. Exploring the pieces of evidence available

  4. RED-S: Relative Energy Deficiency in Sports

  5. Female Athlete Triad

  6. Exploring Low Energy Availability Phenomenon

  7. Understanding the core mechanism

  8. Leptin as Master Metabolic Controller

  9. Impact of Leptin on Hypothalamus Pituitary Gonad Axis

  10. Relationship between Bodyfat & Leptin

  11. Effects of Leptin on Extremely Lean People

  12. Exploring Dual Intervention Model

  13. Palash provides insights into the reasoning behind the absence of evidence

  14. Palash explains the ethical issues behind conducting an RCT in cases like this

  15. Experiencing LEA even on Maintenance Calories

  16. Eric's Theoretical Model of Standard Responses of Dieting

  17. JC putting his 2 Main Points

  18. Eric putting Rebuttal to JC's Points

  19. Effects of Diet/Bodyfat on Leptin Induced Change in Testosterone in Lean Vs. Obese People

  20. Eric Provides Premise Behind Exploring Quasi-Experimental Design

  21. Palash Provides The Premise Behind Exploring Case Reports

  22. JC providing data behind Leptin dependencies on Satiety

  23. Eric & Palash providing a rebuttal to JC's statements

  24. Dependency of Leptin on Energy Availability & Bodyfat

  25. Eric & Palash Exploring the Confounding Variables

  26. Palash Providing Insights On Confirmation Bias

  27. Genetic & Environmental Factors

  28. Eric & Palash Provides Severe Reported Consequences of Being in Essential Levels of Bodyfat

  29. Eric Removing His Researcher Hat & Putting His Practitioner Hat On to give more insights

  30. Eric explained the reason why he won't advise to stay shredded year after year

  31. JC puts out the benefits of consistency & adherence

  32. JC puts out the recommendation of how to stay shredded

  33. Palash & Eric provides a rebuttal to JC's recommendations

  34. Palash Removing His Biostatistician Hat & Putting His Practitioner Hat On to give more insights

End of Part 1

Please let me know your feedback & your thoughts on the topics we discussed.

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In this podcast, Dr. Mike Israetel & I discussed developing critical thinking in evidence space.

We also delved deep into the following topics:

  1. How much theoretical knowledge is required to start the journey on a high note?

  2. Why walking the walk is essential before you talk the talk?

  3. How to step up your game as a coach?

  4. What should you be aware of about your client? etc.

  5. Why will developing critical thinking help you understand the nuances & differences, no matter which modality you pick?

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In this episode, Dr. Neil Stanley & I discussed the Science Behind Sleep.

We delved deep into the following topics:

  1. What is Sleep?

  2. Circadian Rhythms

  3. How Much Sleep do I Need?

  4. The Eight-Hour Myth

  5. Are you a lark or an owl?

  6. Sleepy or Tired?

  7. Is Daylight Saving Time Incredibly Disruptive?

  8. Dreams and Dreaming

  9. Children and Sleep

  10. Why do Teenagers Sleep so Much?

  11. Sleep as we Age

  12. Napping

  13. Why is Sleep Important?

  14. Sleep and Health

  15. Sleep and Relationships

  16. Sleep and Business/Leadership

  17. Economic Cost of Insomnia

  18. Sleep and Academic Performance, etc.

My Qualification :

Registered Medical Scientist (MD Anderson Cancer Research, USA) Diploma in Nutrition & Fitness Sciences (INFS, India)

Sport and Exercise Science BSc (Hons) - Loughborough University (UK) (In-Progress)

B.Tech(Hons) - Electrical & Electronics Engineering

SAP MM Consultant at IBM

Checkout MASS Subscription by Strongerbyscience:  

MASS Main Page: https://bit.ly/3mFCv0Q

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In this episode, Dr. Neil Stanley & I discussed the Science Behind Sleep.

We delved deep into the following topics:

  1. What is Sleep?

  2. Circadian Rhythms

  3. How Much Sleep do I Need?

  4. The Eight-Hour Myth

  5. Are you a lark or an owl?

  6. Sleepy or Tired?

  7. Is Daylight Saving Time Incredibly Disruptive?

  8. Dreams and Dreaming

  9. Children and Sleep

  10. Why do Teenagers Sleep so Much?

  11. Sleep as we Age

  12. Napping

  13. Why is Sleep Important?

  14. Sleep and Health

  15. Sleep and Relationships

  16. Sleep and Business/Leadership

  17. Economic Cost of Insomnia

  18. Sleep and Academic Performance, etc.

My Qualification:

Diploma in Nutrition & Fitness Sciences (INFS, India)

Sport and Exercise Science BSc (Hons) - Loughborough University (UK) (In-Progress)

B.Tech(Hons) - Electrical & Electronics Engineering

SAP MM Consultant at IBM  

Checkout MASS Subscription by Strongerbyscience:  

MASS Main Page: https://bit.ly/3mFCv0Q

Best Of MASS: https://bit.ly/2ZNemMM

MASS Monthly Subscription: https://bit.ly/3bECwM5

MASS Yearly Subscription: https://bit.ly/3EGmOfZ

MASS Lifetime Subscription: https://bit.ly/3GNc1T2

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Podcast #5: Part 2: A Deep Examination of Gut Health. (ft. Dr. Gabrielle Fundaro)

In this episode, Dr. Gabrielle Fundaro & I discussed the Science Behind Gut Health.

We delved deep into the following topics:

  1. Role of Researchers to translate research into the application

  2. What is a healthy gut & why it is essential for our day to day livelihood?

  3. 3 Ds of Gut Health, Diversity-Disease-Digestion

  4. Sexual Differences in Gut Diversity, Genetics/Epigenetics, Vaginal & C-Section Births resulting in changes in microbiome diversity

  5. Should you eat according to your microbiome or eat in a certain way to develop your microbiome?

  6. Effects of gut health of the bioavailability of Macro & Micro Nutrient Absorption

  7. Brain-Gut Connection: Examples of sleep disturbance due to gut issues and brain fog, rushing to eat while in a sympathetic state: example of drinking whey protein the moment your session ends

  8. Effects of Exercise on the Microbiome and Vice Versa: Dysbiosis of the gut microbiome impairs mouse skeletal muscle adaptation to exercise.

  9. Exercise-Induced Gastrointestinal Syndrome (EIGS)

  10. Importance of healthy gut for athletes. Protein and fat intake harms microbial diversity if fibre intake is low.

  11. Does low energy intake impacts gut health? Intestinal permeability. Contest prep, diets, REDS

  12. How much variety of food should you eat for a healthy microbiome?

  13. Does the microbiome modify how much energy you absorb from food?

  14. Probiotics and prebiotics. Are they beneficial as a supplement?

  15. Is prebiotics as effective as real food?

  16. Probiotics do not directly lead to improvement in performance, but probiotic food can help athletes prevent respiratory tract infections and strengthen the immune system.

  17. Allergies vs intolerances.

  18. What are the best practices for a healthy gut?

  19. Bloat and Gas with Fiber

  20. Handling individuals that have high food volume

  21. Greens Powder and Fiber Supplements

  22. Resistant Starches, Eating cold or reheated food.

My Qualification:

Diploma in Nutrition & Fitness Sciences (INFS, India)

Sport and Exercise Science BSc (Hons) - Loughborough University (UK) (In-Progress)

B.Tech(Hons) - Electrical & Electronics Engineering

SAP MM Consultant at IBM

Checkout MASS Subscription by Strongerbyscience:

MASS Main Page: https://bit.ly/3mFCv0Q

Best Of MASS: https://bit.ly/2ZNemMM

MASS Monthly Subscription: https://bit.ly/3bECwM5

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MASS Lifetime Subscription: https://bit.ly/3GNc1T2

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In this episode, Dr. Gabrielle Fundaro & I discussed the Science Behind Gut Health.

We delved deep into the following topics:

  1. Role of Researchers to translate research into the application

  2. What is a healthy gut & why it is essential for our day to day livelihood?

  3. 3 Ds of Gut Health, Diversity-Disease-Digestion

  4. Sexual Differences in Gut Diversity, Genetics/Epigenetics, Vaginal & C-Section Births resulting in changes in microbiome diversity

  5. Should you eat according to your microbiome or eat in a certain way to develop your microbiome?

  6. Effects of gut health of the bioavailability of Macro & Micro Nutrient Absorption

  7. Brain-Gut Connection: Examples of sleep disturbance due to gut issues and brain fog, rushing to eat while in a sympathetic state: example of drinking whey protein the moment your session ends

  8. Effects of Exercise on the Microbiome and Vice Versa: Dysbiosis of the gut microbiome impairs mouse skeletal muscle adaptation to exercise.

  9. Exercise-Induced Gastrointestinal Syndrome (EIGS)

  10. Importance of healthy gut for athletes. Protein and fat intake harms microbial diversity if fibre intake is low.

  11. Does low energy intake impacts gut health? Intestinal permeability. Contest prep, diets, REDS

  12. How much variety of food should you eat for a healthy microbiome?

  13. Does the microbiome modify how much energy you absorb from food?

  14. Probiotics and prebiotics. Are they beneficial as a supplement?

  15. Is prebiotics as effective as real food?

  16. Probiotics do not directly lead to improvement in performance, but probiotic food can help athletes prevent respiratory tract infections and strengthen the immune system.

  17. Allergies vs intolerances.

  18. What are the best practices for a healthy gut?

  19. Bloat and Gas with Fiber

  20. Handling individuals that have high food volume

  21. Greens Powder and Fiber Supplements

  22. Resistant Starches, Eating cold or reheated food.

Let me know your feedback.

Checkout MASS Subscription by Strongerbyscience:

MASS Main Page: https://bit.ly/3mFCv0Q

Best Of MASS: https://bit.ly/2ZNemMM

MASS Monthly Subscription: https://bit.ly/3bECwM5

MASS Yearly Subscription: https://bit.ly/3EGmOfZ

MASS Lifetime Subscription: https://bit.ly/3GNc1T2

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In this episode, Dr. Anna Lembke (New York Times Bestseller & Author of Dopamine Nation: Finding Balance in the Age of Indulgence) & I, discussed about the Science Behind Addiction.

We delved deep into the following topics:

  1. The Neurochemistry of Neurotransmitters.

  2. Neurotransmitters involved in our Pleasure-Pain Pathways.

  3. Defining Biology & Psychology of Addiction.

  4. Brain Chemistry of a Withdrawal.

  5. Push Pull Mechanism

  6. Pain - Pleasure Paradox just like Schrödinger's Cat Paradox & Grandfather Paradox

  7. Are we all vulnerable to the Fundamental Problem of Addiction.

  8. Sexual/Gender Differences when it comes to addiction.

  9. Anecdotal evidence is still a Scientific Evidence

  10. Feed forward/Lean Forward Approach instead of Feedback.

  11. Will finding passion helps in beating addiction?

  12. Finding Your Passion Starts with Boredom & Action Steps

  13. Monotony will guide you in differentiating signal from noise

  14. Boredom & Anxiety Lead to Creativity and will help you find your passion.

  15. How to Identify a Potential Addiction?

  16. Are you addicted to the right things?

  17. Are you addicted to the wrong things?

  18. Toxic Relationship Addiction

  19. Social Media Connection

  20. Pornography Addiction

  21. Sex Addiction

  22. How to Break an Addiction

  23. Going on a Dopamine Fast ?

  24. Why complete fasting is preferred instead of slowly ramping down?

  25. Stories of Dr. Lembke's Addiction.

  26. Stories of her client's addiction.

  27. Ending Note with further insights on where can people find Dr. Lembke and about her book.

Link to book : https://www.amazon.in/Dopamine-Nation.../dp/1472294114

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Dopamine Nation: Finding Balance in the Age of Indulgence

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In this podcast episode, I & Dr. Nick who is DPT and Injury Reduction/Pain Management Specialist for Team3DMJ talked about pain science and injuries.  

We delved deep into the following things:

  1. Nuances of pain science & injuries.

  2. What scientific literature says about injuries & pain management?

  3. Correlation between injury and pain.

  4. Does pain always lead to injury?

  5. How to prevent injuries?

  6. How much role does technical competence  play in injury prevention?

  7. How to identify that you are actually injured vs just having some niggles & pains?

  8. How to manage injuries & recover from them?

  9. Time off vs Active Recovery for returning back to practice/training.

  10. How to identify the real practitioner who can help in injury management?

  11. How Dr. Nick has updated his practices throughout the years?

Oh, and he also gave marriage advice and talked about spiders and pirates :)

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In this podcast, I & Dr. Eric Helms discuss about what Adherence really means? 

We also delved deep into the following topics:

  1. How Coach Vs. Client Paradigm actually works?

  2. How clients can identify whether they are hiring the right coach?

  3. How coaches can identify what's the best approach to bring about when it comes to finding the individualized nutritional and training oriented plans for their client?

  4. Process oriented plan Vs. Outcome oriented plan.

  5. Incorporating self efficacy & sustainability in your clients.

  6. Self Determination Theory

  7. Benefits & Downsides of SMART Goals.

  8. Identifying Green Flags & Red Flags of "Do's & Don'ts" along with many more.

  9. How examination of adherence applies to strength athletes and physique competitors?

  10. Different modes of human motivation, goal setting, planning, and common pitfalls  along with many more things.

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In this podcast, myself & Dr. Eric Helms discuss about what evidence based practice really is? how it’s often misunderstood, misrepresented, pigeon holed, and used as marketing rather than as a framework to help people.