ITGUYWHOLIFTS PALASH GUPTA

Checkout MASS Subscription by Strongerbyscience: MASS Main Page: https://bit.ly/3mFCv0Q Best Of MASS: https://bit.ly/2ZNemM MASS Monthly Subscription: https://bit.ly/3bECwM5 MASS Yearly Subscription: https://bit.ly/3EGmOfZ MASS Lifetime Subscription: https://bit.ly/3GNc1T2

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.

Checkout MASS Subscription by Strongerbyscience:  

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

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

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

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

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

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.

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?

Checkout MASS Subscription by Strongerbyscience:  
MASS Main Page: https://bit.ly/3mFCv0Q
Best Of MASS: https://bit.ly/2ZNemM
MASS Monthly Subscription: https://bit.ly/3bECwM5
MASS Yearly Subscription: https://bit.ly/3EGmOfZ
MASS Lifetime Subscription: https://bit.ly/3GNc1T2

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
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

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

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