The Health Scientist Podcast

Kimberley is a chartered psychologist and a governor of the Tavistock & Portman NHS mental health trust as well as the former chair of the British Psychological Society's training committee in counselling psychology. She is also an award-winning food producer with a degree in nutrition, and her work looks at the role food and lifestyle plays in our mental health, including disordered eating, the gut-brain axis and our emotional relationship with food. Kimberley was even a finalist on the Great British Bake Off and on top of all that Kimberley is also author of "How to build a healthy brain", which was published in March, 2020. Kimberley's instagram Kimberley's website Kimberley's book: How to build a healthy brain Stronger Minds Podcast In this episode we cover: How Kimberley decided to combine her career in psychology with her interest in nutrition A discussion about research into how improved nutrition can reduce violence in prison populations The apparent disconnect between mental health and the physical body and where it comes from The ways stress and other mental health issues can present themselves as physical health issues The taboo around mental health that exists within different factions of society The role that better nutrition can play in keeping children in school and away from crime. Why is hunger a major issue for school aged children, even in the UK? How can dealing with childhood hunger reduce the likelihood of bad behaviour in schools How are charities like "Magic Breakfast" doing to improve the situation? What are some of the key nutrients involved in mental health? The important role of DHA in brain development and function How a mother's diet can influence a child's brain health What role can leafy green vegetables play in brain aging? A discussion about the SMILES trial, a nutrition intervention in depression The importance of understanding that each person's mental health issues is different and what works for one person may not work for others. The importance of an inclusive diet for building brain health The importance of plant foods as sources of fibre and polyphenols for brain health The incredibly important role of sleep in mental health. Kimberley's book "How to build a healthy brain"

David is a physicist, cancer researcher, and science writer. His work encompasses everything from how tumours use oxygen to why conspiracies tend to fail. He has a strong focus on public understanding of science and medicine, contributing to BBC, RTE, The New York Times, The Guardian, The Irish Times, and PBS and he was the recipient of the 2014 Maddox prize. David's Instagram David's Twitter David's book: The Irrational Ape In this episode we cover: David's background and achievements How David made the transition from physics to cancer research What spurred David to learn more about science communication and disinformation? What are the different types of false information and what negative effects can they have? Why does disinformation spread so quickly and why do people hold onto such ideas so strongly? How does disinformation or conspiracy theories play on human emotions? The general population's lack of ability to "research" anything online (hint, it doesn't involve a google search) What are the character traits of people who actively spread conspiracy theories online? How many individuals buy into conspiracy theories out of fear The risk of blindly following the ideas of individuals just because of their position or reputation The damage the anti-vax movement has done to public health and the spread of previously declining diseases The inability of the public to determine the risk of catching a disease in relation to the risk of vaccinating against it. The risk of asymptomatically spreading disease to someone who may suffer serious consequences How can we help people to identify disinformation on a society-wide level? What is information hygiene? Some tips form David on how to identify a health-related conspiracy theory The importance of empathy, skepticism and admitting the limits of our own knowledge when speaking to people about their beliefs The limits of what social media companies will do to stem the spread of disinformation. David's book, The Irrational Ape

Dr. Grant Tinsley is an Assistant Professor and the Director of the Energy Balance & Body Composition Laboratory at Texas Tech University. The major research interests of his laboratory are the critical evaluation of body composition assessment techniques, the influence of intermittent fasting on health and physical performance, and sports nutrition strategies to improve performance and body composition. Grant's Instagram Grant's Research Gate profile Grant's website In this episode we cover: Grant's background and how he got into researching body composition and intermittent fasting What were the general recommendations on meal frequency for fat loss and performance before IF became popular? How is body composition analysed and what are the limitations with most methods? What are some of the most frequently used techniques for measuring body fat and muscle mass and how do they work? Why might a researcher want to use a combination of techniques for measuring body composition? What is IF, what are the different types and why does that make interpreting research difficult? An explanation of periodic fasting, alternate-day fasting and time-restricted feeding Why focusing on "when" you eat may make a diet more appealing thant "what" you eat. What are some of the possible benefits of IF and are they all weight-loss dependent? Why IF may not be useful for everyone? What are some of the considerations for IF in athletic populations? Why would a higher meal frequency potentially be more beneficial for athletes or people trying to gain muscle? What has Grant's own research shown on the effects of IF while doing resistance exercise? What are the issues with trying to record people's food intake during these free-living trials? Why might protein play such an important role in the effects of IF while resistance training? What has Grant's research shown on the effects of IF in cyclists? How can body composition changes translate to improved performance? Why we need to be much more conservative with changes in meal frequency when working with elite athletes? Could changes in hormones like IGF1or testosterone have important effects in the long term?

Christopher Barakat is a competitive natural bodybuilder, coach, and researcher investigating training & nutrition intervention to optimize body composition outcomes. He started competing in 2011 as a teenager and this passion led him to pursue academic studies that would enhance his knowledge to be a better coach and athlete. He earned his bachelor's in Athletic Training and his master's in Exercise & Nutritional Sciences. He's been teaching at the University of Tampa since 2017 and continues to research in the human performance lab under Dr. Eduardo De Souza and colleagues. Christopher's Instagram Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Christopher's Research Gate profile School of Gainz At-Home Exercise Template In this episode we cover: Chris's background in bodybuilding and exercise science Chris's current research projects on repetition tempo and intra-set stretching What is body recomposition and how does it occur? Is it something that only occurs in untrained people or why does it happen more readily in that group? Why does muscle gain and fat loss get harder the closer someone gets to their genetic potential? What are the different ways of measuring muscle mass and body fat and what's the difference between them? The importance of standardizing someone's hydration, food and exercise before measuring body composition What definitions are used for "resistance trained" individuals in studies? The importance of looking at participant's starting strength to guage their level of training or training status What role does detraining and retraining play in the results of body composition studies? Why people shouldn't be too worried about losing muscle or strength during lockdown Chris's thoughts on the difference in the training of the average gym-user and the type of training he employs in his research The importance of tracking your training in a log book The interesting science around protein intake and its effects on fat mass Protein intake recommendations for body recomposition Why is body recomposition not observed in case studies of physique competitors? Do physique competitor's lose muscle during contest prep? What role does sleep play on body composition? Chris's key recommendations for evidence-based body recomposition

Ciaran is an Assistant Professor in Exercise Science the University of South Carolina. His research focuses on the impact of exercise, nutritional supplementation and behavioral interventions on the health and wellness of  individuals with cancer. Ciaran received his PhD in Kinesiology from Ohio State University and recently completed a Post-Doctoral Research Fellowship in Exercise Oncology within the School of Medical and Health Science (SMHS) at Edith Cowan University.   Ciaran is also strong advocate of the dissemination of scientific research to a variety of audiences. He is the founder, CEO, and chief exercise physiologist at REACH (Research in Exercise and Cancer Health), a company designed to provide evidence-based guidelines of physical activity to health/medical professionals and individuals with cancer. Ciaran's Instagram Ciaran's Twitter Ciaran's staff profile at the University of South Carolina The Reach Podcast Ciaran's Website In this episode we cover: How Ciaran got into exercise science and eventually cancer research What is exercise oncology? What physical and mental changes happen during cancer and cancer treatment and how can exercise benefit them? The importance of building physiological reserves for cancer treatment How does prostate cancer treatment lead to muscle loss and what other issues can arise? Why is muscle mass important for preventing falls? Is muscle mass or muscle strength easier to improve in clinical exercise programs and why? The importance of consistent progressive overload and tailored resistance programmes in eliciting the benefits of resistance exercise The reason some doctors are very cautious about recommending exercise programmes The importance and skill of building rapport with the patient's wider care team The complexity of developing an exercise programme for a patient that can have multiple different difficulties from the disease or treatment The need for long term behaviour change to ensure patients continue with their exercise to continue to reap the benefits Helping people find their own motivation that will keep them exercising The value of peer-support and shared experiences in encouraging patients in their exercise How can creatine play a role in exercise oncology? How do researchers actually diagnose sarcopenia? The role that nutrition can play in helping patients during their cancer treatment

Hugh Gilmore is a BASES accredited sports psychologist who has spent the last 6 years working with Olympians and Paralympians within Great Britain athletics and GB weightlifting. He also has a wealth of experience working within the GAA and Net Ball Northern Ireland. On top of all that, Hugh is also co-host of the Eight Percent Mental podcast. Harnessing Communication for Performance Enhancement: Online Course Hugh's Instagram Podium Psychology (Hugh's Website) Hugh's Twitter Eighty Percent Mental Podcast In this episode we cover: Hugh's background in sports science and sports psychology. What it's like working as a sport's psychologist for GB Athletics and GB Weightlifting The power of instruction and guidance on sports performance How does a sport's psychologist help an athlete perform better The power of reframing a situation to change someone's perspective of it An introduction to tubing Why telling people what to do is not a useful approach How asking questions with Motivational Interviewing helps bring about change Hugh's thoughts on the increase in interest in psychological techniques in coaching in recent years The concept that strong medicine can be strong poison: how psychology can also cause harm Why comprehensive training in psychology is important to make sure practitioners don't cause harm The danger in assuming that all psychology techniques are benign The example of using mindfulness in treating eating disorders What are some contradictions of different psychological techniques What's the problem with NeuroLinguistic Programming (NLP) Importance of realizing that no technique works all the time Is there any way to know if a psychology practitioner is genuinely qualified?

Shannon is a nomadic nutrition coach who uses comprehensive coaching strategies to promote adaptive self-regulation behaviors within her clients. She seeks to understand why we do the things we do, particularly when it comes to our eating behaviors, and views motivated choice through a lens of complex interactions between internal and external environments involving the body, the brain and the world around us. Shannon's Instagram Bridging the Gap article series In this episode we cover: Shannon's back story and how she got into fitness and nutrition How Shannon's interaction with clients led to her interest in behaviour change A brief primer on diet culture as it has come to be understood What does it mean when someone hits training or diet "rock bottom" What were the issues with traditional coaching approaches and why telling someone what to do doesn't help? The problem with blaming and shaming in coaching Finding out what a client really needs and how that might differ from what they want The risks involved in dietary restriction and why it's not as simple as flexible and rigid restraint Are some people at higher risk of disordered eating if they diet and do diets always result in disordered eating? How did Comprehensive Coaching come into being? Motivational interviewing, cognitive behavioural therapy and the skillset involved in comprehensive coaching? The lack of behavioural techniques in nutrition education The importance of the coach and client taking a collaborative approach to their relationship Is there an issue with coaches celebrating their physiques AND using anti-diet approaches? How to foster different reasons for change that can lead clients to many different aspects of health The importance of continued education for coaches

Kirk is an assistant professor at the University of Houston-Clear Lake (UHCL) and the director of experimental research at the Health and Human Performance Institute, also at UHCL. Prior to that, he was an exercise physiologist and senior scientist at NASA-Johnson Space Center where he continues to collaborate and consult. Broadly, his research evaluates nutritional and exercise interventions to protect and enhance skeletal muscle metabolism, mass, strength, function, and performance. He has applied this focus to individuals with chronic disease, aging adults, competitive athletes, and astronauts. Kirk's Researchgate Profile Kirk's Profile at UHCL In this episode we cover: Kirk's background in exercise science and how he got involved with NASA What's it like working for an organization like NASA and what work did Kirk do in the lab? What are the health problems associated with spaceflight? What physical changes do astronauts experience after an extended period in space? How can scientists recreate some of the conditions that cause muscle loss on Earth? How much muscle mass and bone mass and strength can an astronaut lose while on a mission? Why is maintaining muscle in space so important? Why do astronauts need to be strong and fit? Can astronauts gain strength during spaceflight? How do astronauts train for emergency situations? How do astronauts train in space. How has space-training equipment evolved over the years and what are the engineering problems that have be dealt with? What kind of training programmes do Astronaut Strength Conditioning and Rehabilitation Specialists (ASCRS) prescribe?

Alberto is a pro natural bodybuilder and bodybuilding coach and has earned his pro status in virtually every major natural organization. He has played vital role in promoting the natural bodybuilding movement. He is also one of the founders of Team 3D Muscle Journey and with them his contributions as a coach, athlete, and author have helped propel the growth the sport of natural bodybuilding has seen over the last decade. Alberto's Instagram 3D Muscle Journey Instagram 3D Muscle Journey Youtube In this episode we cover: Alberto's experience as a natural bodybuilder and bodybuilding coach "Love at first rep". What got Alberto started in bodybuilding and what maintains his passion for it today? How Alberto was drawn into the complexity of bodybuilding training and nutrition The common-place use of steroids in bodybuilding (both in the past and now) and why Alberto ultimately decided to remain a natural athlete The power bodybuilders have on social media and why many could be more responsible with what they post The importance of exploring all the training and nutrition practices available to you before thinking about trying steroids What are some of the key moments in Alberto's career that have helped form him as a bodybuilder The importance of being open to input from the evidence-based information and the experience-based information of great coaches What makes a good coach and why are soft-skills so important? How is Alberto able to continuously give so much of himself as a coach AND train as an athlete, without burnin out? What does Alberto do to disconnect and relax? Alberto's plans on becoming Colorado's next big Salsa dance master How to work with hyper-compliant bodybuilding clients who can have trouble thinking for themselves What are some of the most important training and nutrition principals that Alberto regularly uses? Alberto's training goals and plans for the future The importance of "owning your body" for maintaining your health into the future

Dr. Austin Baraki is an Assistant Professor of Medicine, a practicing Internal Medicine Physician, competitive powerlifter, and strength coach located in San Antonio, Texas. He completed his undergraduate degree in Chemistry at the College of William & Mary, his doctorate in medicine at Eastern Virginia Medical School, and Internal Medicine Residency at the University of Texas Health Science Center in San Antonio. His interests include medical education, the application of strength training in the context of complex medical conditions, sarcopenia, pain neuroscience & rehabilitation, and clinical lipidology. Austin's Instagram Barbell Medicine Instagram Barbell Medicine Website In this episode we cover: Austin's background in medicine and powerlifting and how he incorporates them What is sarcopenia and why is it important from a health perspective? When does muscle loss tend to start and in people and when does it begin to have effects on quality of life? What are some of the causes behind sarcopenia? What is anabolic resistance and how does it alter the effects of exercise and protein on muscle growth and maintenance How can time in hospital or nursing homes speed up the development of sarcopenia How much protein is needed to stimulate muscle growth and how does that change as we age? How does muscle loss affect frailty and how can that affect quality of life dramatically What's the relationship between sarcopenia, inflammation, diabetes and heart disease? What are some of the strategies for reversing or preventing sarcopenia in older adults What are the difficulties in implementing diet and exercise changes in older adults. What are some of the behaviour change strategies that can be used to help people make lifestyle changes The importance of knowing more about an individual's situation in order to give more important recommendations What are some of the key ways to encourage people to make changes