The Stronger By Science Podcast

In this episode, Greg is joined by Dr. Patroklos Androulakis-Korakakis (Dr. Pak) to discuss his research on minimum effective dose training, and his recent narrative review on optimizing exercise technique for muscle growth. While this episode does dig into the research, the lads tried to keep a clear focus on actionable takeaways to help you improve your training results.

TIME STAMPS

Intro and Plugs (00:00:00)

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
• Send your Q&A questions to [email protected]

 Dr. Pak Intro, Bio and Projects (00:15:49)

 Dr. Pak's Paper: Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy (00:34:14)

• Narrative review: https://sportrxiv.org/index.php/server/preprint/view/349/718
• Bench vs. incline study mentioned: https://pubmed.ncbi.nlm.nih.gov/32922646/

 Technique: Tempo/Eccentric and Concentric Movement (00:59:14)

 Minimum Effective Dose - Overview (01:16:14)

 Dr. Pak's PhD Research - Implications for MED (01:24:51)

• Pak’s meta: https://pubmed.ncbi.nlm.nih.gov/31797219/
• Pak’s doctoral research: https://www.frontiersin.org/articles/10.3389/fspor.2021.713655/full

 Why Should We Care about MED? (01:41:18)

 How Does MED Change Over Time? (01:52:01)

Q&A (01:59:53)

• Bickel study: https://pubmed.ncbi.nlm.nih.gov/21131862/

 Social Media Q&A (02:13:22)

 Outro (02:30:47)
 

Follow Pak: 

• https://www.minimumdosetraining.com/
• https://www.instagram.com/dr__pak
• https://www.youtube.com/@Dr__Pak

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Greg was recently on the Data Driven Strength Podcast to chat about their meta-regression on proximity to failure and hypertrophy. In the episode, Greg, Zac, and Josh discuss what we know about the mechanisms underpinning muscle growth and the weaknesses of the "effective reps" model. We think it's a conversation worth sharing, so we're re-releasing it in our feeds today as a special bonus episode.

TIME STAMPS AND NOTES

Intro (0:00:00)

Overview of New Proximity to Failure Meta-Regression (0:07:31)

Common Misinterpretations of the Results (0:19:41)

The Resurgence of the Effective Reps Model (0:22:41)

The Desire for a Proxy Metric of Hypertrophy (0:42:41)

The Mechanistic Rationale of Effective Reps (1:20:41)

Other Factors Influencing Muscle Growth (1:52:41)

Metabolic Stress as a Mediator (2:11:41)

Is Force on the Fiber Level High at the End of a Set? (3:07:41)

Practical Applications (3:42:41)
 

PAPERS MENTIONED

Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy : A Series of Meta-Regressions | SportRxiv

Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise

Can cardio (eventually) make you bigger?

Mechanisms of mechanical overload-induced skeletal muscle hypertrophy: current understanding and future directions

Different load intensity transition schemes to avoid plateau and no-response in lean body mass gain in postmenopausal women | SpringerLink

A motor unit-based model of muscle fatigue | PLOS Computational Biology

Skeletal muscle models composed of motor units: A review - ScienceDirect

Neural Drive is Greater for a High-Intensity Contraction Tha... : The Journal of Strength & Conditioning Research

Effects of fatiguing, submaximal high‐ versus low‐torque isometric exercise on motor unit recruitment and firing behavior

Surface electromyographic frequency characteristics of the quadriceps differ between continuous high- and low-torque isometric knee extension to momentary failure - ScienceDirect

Different neuromuscular recruitment patterns during eccentric, concentric and isometric contractions

(PDF) Neuromuscular responses to isometric, concentric and eccentric contractions of the knee extensors at the same torque-time integral

Neuromuscular fatigue development during maximal concentric and isometric knee extensions

Improvements in skeletal muscle fiber size with resistance training are age-dependent in older adults: a systematic review and meta-analysis - PMC
 

MORE ABOUT DDS

YouTube channel

Training Takeaway Newsletter — Data Driven Strength

IG: @datadrivenstrength @zac.datadrivenstrength @josh.datadrivenstrength @jake.datadrivenstrength @drake.datadrivenstrength  

(Credit: Their intro music is by Joystock)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this episode, Greg and Lyndsey sit down for a discussion about cortisol with Beth Skwarecki, the senior health editor at Lifehacker. The dangers of high cortisol are a persistent topic of content on social media content, so the discussion focuses on the types of claims that are being made, the dubious methods of self-diagnosis and “treatment” being recommended, and the potential risks and dangers associated with letting social media convince you that you’re basically an endocrinologist.

You can read Beth’s article on this topic here: TikTok Myth of the Week: All Your Problems Are Due to High Cortisol

TIME STAMPS 

What is cortisol? (00:02:52)

• Epinephrine vs. Adrenaline
• Basic cortisol physiology
• Low cortisol and adrenal crisis

 'Normal' cortisol levels (00:18:44)

• Reference range for normal cortisol
• Variability in cortisol awakening response
• Cortisol awakening response poorly associated with total daily cortisol AUC
• Early childhood stress (with family income as a proxy) associated with either elevated or depressed cortisol awakening response

Cortisol discourse on TikTok (00:33:56)

Representative examples of TikTok cortisol content:

• https://www.tiktok.com/@brittwd/video/7263934911432707374?_r=1&_t=8gQo2Q04An4
• https://www.tiktok.com/@mallorymh/video/7242431357446556970
• https://www.tiktok.com/@xomgitsbunnie/video/7272557452095376686
• https://www.tiktok.com/@liv.ingwell/video/7263106370696695083

Cortisol vs other social media trends (00:47:48)

• The Endocrine Society on adrenal fatigue
• Representative examples of TikTok adrenal fatigue content: https://www.tiktok.com/@clairethenutritionist/video/6964559576985308421?_r=1&_t=8gY2Pf0iBPn
• https://www.tiktok.com/@begreatwithnate/video/7191220532862356778?_r=1&_t=8gY2YIPYDDG
• https://www.tiktok.com/@ambitiousandcaffeinated/video/7201977016571202821?_r=1&_t=8gY2fS0vaRP
• https://www.tiktok.com/@ghallfitness/video/7190694428586151170?_r=1&_t=8gY2uaAaGvS
• https://www.tiktok.com/@thewellnesswaylargo/video/7254966223329398058?_t=8gY34NUrjRO&_r=1

Cortisol and menstruation (01:07:41)

Cortisol and trauma (01:11:32)

• Representative example of movements claimed to reduce cortisol associated with trauma
• Tapping: https://www.thetappingsolution.com/

Cortisol and exercise (01:15:55)

• Cortisol and overtraining (most notably, Figure 3)
• Impact of exercise intensity on cortisol response
• Cortisol levels return to normal very soon after exercise ends
• Hackney review on exercise and cortisol

Specific claims about high cortisol (01:38:30)

Cortisol, caffeine and sleep (01:45:39)

• Plenty of things cause you to wake up at night
• Spiritual meaning of waking up at 3AM
• Caffeine and cortisol
• Caffeine’s effects on cortisol are attenuated within 5 days of consumption
• Coffee intake is associated with plenty of positive health outcomes (hard to square with the idea that caffeine spikes cortisol in a manner that’s deleterious to your health)

Real ways to regulate cortisol (01:55:49)

Self-diagnosis (02:03:08)

• Cortisol disorders can cause real disease (story Beth referenced about woman with tumor)
• Other things that can cause Cushing-like symptoms

Takeaways (02:08:13)

Where to find Beth

• Check out Beth’s writing on Lifehacker
• Beth’s 510 Dinnie Deadlift
• Beth’s books: Outbreak! and Genetics 101
• Follow Beth on Twitter

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this Q&A episode, Greg and Lyndsey answer listener questions about how close you should be to your macro targets, the relationship between muscle size and muscle strength, advice for minimalistic workout routines, training to failure, and the benefits of CrossFit. To submit your question for a future episode, email a 30- to 60-second voice memo to [email protected].

TIME STAMPS

 Intro (0:00)

Fat bear week champion reveal (0:23)

Recommended products and more from the SBS team (3:51)

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
• Send your Q&A questions to [email protected]

 How close do you need to be to your macro targets? (11:15)

• Episode 103: “Misapplications of Popular Weight Loss Advice”

 Do some people simply have muscles that are stronger per unit of size? And is that genetic, or trainable? (22:00)

• First article on the topic: https://www.strongerbyscience.com/size-vs-strength/
• More recent article on the topic: https://www.strongerbyscience.com/muscle-strength-gains/
• Muscle growth IS important for strength gains: https://link.springer.com/article/10.1007/s40279-019-01107-8
• Muscle growth is NOT important for strength gains: https://link.springer.com/article/10.1007/s40279-019-01106-9

 Advice for minimalistic workout routines (37:03)

• Hayden and Pak’s article: https://www.strongerbyscience.com/training-for-time-poor/
• Exercise quantity and longevity: https://www.strongerbyscience.com/exercise-longevity/
• Bickel paper: https://pubmed.ncbi.nlm.nih.gov/21131862/
• Other relevant articles: https://www.strongerbyscience.com/detraining/
• Minimum effective dose meta: https://pubmed.ncbi.nlm.nih.gov/31797219/
• Pak’s PhD research on the topic: https://www.frontiersin.org/articles/10.3389/fspor.2021.713655/full

 Thoughts on training to failure (both hypertrophy and fatigue) (57:16)

• Recent meta-regression: https://sportrxiv.org/index.php/server/preprint/view/295/590
• Prior article on “Effective Reps” (main point – distinction between studies on trained and untrained subjects): https://www.strongerbyscience.com/effective-reps/
• Martorelli study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5505097/
• MASS article on eccentric vs. concentric muscle damage over time: https://www.massmember.com/products/mass-subscription/categories/4304723/posts/14560693
• Study covered in the MASS article: https://pubmed.ncbi.nlm.nih.gov/33156414/

 Will CrossFit training help me continue to get stronger and improve endurance? (1:26:48)

• CrossFit systematic review: https://journals.sagepub.com/doi/full/10.1177/2165079916685568

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In the final episode of our micronutrient series, Greg and Lyndsey discuss which micronutrients are most worth monitoring and good food sources for the micronutrients you may be under-consuming. Then, we talk more broadly about why you shouldn’t allow a focus on micronutrients specifically to detract from the pursuit of a generally healthy diet.

Want to get your question answered on the show? Send a voice memo to [email protected]

TIME STAMPS

 Introduction (0:00)

 Recommendations and good vibes (0:20)

• FAT BEAR WEEK
• 806 Spring Cub Season Highlights
• Adult Bracket Reveal Stream

 Announcement for next episode: get your questions in for an all-Q&A episode! (8:06)

Recommended products and more from the SBS team (9:35)

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
• Send your Q&A questions to [email protected]

Getting into the content; discussing the difference between insufficient intake and deficient intake/status. (13:40)

• Episode 1 in the Micronutrient series
• Episode 2 in the Micronutrients series
• Landing page for micronutrient articles

Content discussed in this episode:

• Which Micronutrients Are Worth Monitoring?
• Micronutrients Are Important, But They Aren’t Everything
• Landing page for micronutrient content in the KB

 Nutrients that are often overconsumed (21:52)

• Chart summarizing content in this section

Added sugar

• USDA: Get the Facts: Added Sugars | Nutrition | CDC
• NHS: Sugar: the facts - NHS
• AHA: Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association

Saturated fat

• Intake in the US: Saturated Fat and Food Intakes of Adults - FSRG Dietary Data Briefs - NCBI Bookshelf
• Intake in the EU: Saturated fat intake across the EU, Norway and the United Kingdom | Knowledge for policy
• Higher intakes associated with more CVD: Saturated fat and trans-fat intakes and their replacement with other macronutrients: a systematic review and meta-analysis of prospective observational studies
• Saturated fat increases LDL cholesterol: Effects of saturated fatty acids on serum lipids and lipoproteins: a systematic review and regression analysis
• Reducing LDL reduces CVD with a strong dose-response relationship, suggesting causation: Association Between Lowering LDL-C and Cardiovascular Risk Reduction Among Different Therapeutic Interventions: A Systematic Review and Meta-analysis | Cardiology | JAMA

Sodium

• Sodium intake and stroke: Association of sodium intake and major cardiovascular outcomes: a dose-response meta-analysis of prospective cohort studies
• Update on research related to other diseases: The impact of excessive salt intake on human health

Excluded: Omega-6

• Inflammation: Omega-6 fatty acids and inflammation
• Human health outcomes: Omega‐6 fats for the primary and secondary prevention of cardiovascular disease - Hooper, L - 2018 | Cochrane Library
• Nutrivore article: A Comprehensive Rebuttal to Seed Oil Sophistry

Excluded: Trans Fats

• Trans Fats | MacroFactor

 Nutrients that are frequently under-consumed (44:14)

Most of the data related to under-consumed nutrients came from these sources:

• Micronutrient Inadequacies in the US Population: an Overview | Linus Pauling Institute | Oregon State University
• Projected prevalence of inadequate nutrient intakes in Europe
• Omega-3 Fatty Acids - Health Professional Fact Sheet
• Should I be eating more fiber? - Harvard Health
• Choline - Health Professional Fact Sheet

More on individual nutrients

• Fiber: Dietary Fat | MacroFactor
• Omega 3s: Omega-3 EPA | MacroFactor, Omega-3 DHA | MacroFactor
• Vitamin A: Vitamin A (Retinol) | MacroFactor
• Vitamin B6: Vitamin B6 (Pyridoxine) | MacroFactor
• Folate: Folate (Vitamin B9) | MacroFactor
• Vitamin C: Vitamin C (Ascorbic Acid) | MacroFactor
• Vitamin D: Vitamin D (Calciferol) | MacroFactor
• Vitamin E: Vitamin E (Tocopherol) | MacroFactor
• EFSA publication on Vitamin E: Scientific Opinion on Dietary Reference Values  for vitamin E as α-tocopherol
• Vitamin K: Vitamin K (Phylloquinone and Menaquinone)
• Choline: Choline | MacroFactor
• Magnesium: Magnesium | MacroFactor
• Potassium: Potassium | MacroFactor
• Zinc: Zinc | MacroFactor

 Nutrients vegans may want to pay more attention to (1:08:46)

• Omega 3s: Omega-3 EPA | MacroFactor, Omega-3 DHA | MacroFactor
• Individual Amino Acids (primarily lysine, methionine, and tryptophan):
  • Lysine | MacroFactor
  • Methionine | MacroFactor
  • Tryptophan | MacroFactor
• B12: Vitamin B12 (Cobalamin) | MacroFactor
• Calcium, Iron, Zinc, and Selenium:
  • Iron Status of Vegetarian Adults: A Review of Literature - PMC
  • Intake and adequacy of the vegan diet. A systematic review of the evidence
  • Calcium | MacroFactor
  • Iron | MacroFactor
  • Zinc | MacroFactor
  • Selenium | MacroFactor

 Be sure to avoid “micronutrient reductionism” (1:21:58)

• Polyphenols: The Role of Polyphenols in Human Health and Food Systems: A Mini-Review - PMC
• Isothiocyanates: Isothiocyanates | Linus Pauling Institute

 Q&A (1:37:49)

Are multivitamins overrated? (1:38:37)

• 2013 meta: Multivitamin-multimineral supplementation and mortality: a meta-analysis of randomized controlled trials
• Subsequent metas: Vitamin and Mineral Supplements for the Primary Prevention of Cardiovascular Disease and Cancer: Updated Evidence Report and Systematic Review for the US Preventive Services Task Force | Cardiology | JAMA, Association of Multivitamin and Mineral Supplementation and Risk of Cardiovascular Disease | Circulation
• 2020 BMJ narrative review: Health effects of vitamin and mineral supplements | The BMJ
• Calcium + vitamin D for fractures: Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation

 Is low blood vitamin D often the result of some other underlying problem? (1:57:33)

• Barbell medicine episode: Episode #152: Vitamin D with Dr. Austin Baraki
• Relevant research/perspective papers:
• Real‐world evidence for the effectiveness of vitamin D supplementation in reduction of total and cause‐specific mortality
• Low vitamin D is a marker for poor health and increased risk for disease: But causality is still unclear in most cases | JIM
• Vitamin D: health panacea or false prophet?
• Vitamin D deficiency 2.0: an update on the current status worldwide - PMC
• Vitamin D: a negative acute phase reactant | Journal of Clinical Pathology
• Vitamin D and Cancer | IARC
• Skeletal and Extraskeletal Actions of Vitamin D: Current Evidence and Outstanding Questions
• Optimal vitamin D status: a critical analysis on the basis of evidence-based medicine

Are there any good proxy measurements to know if you’re meeting micronutrient targets without needing to track micronutrients? (2:09:19)

Folic acid supplementation when trying to get pregnant (2:12:38)

• 2011 review: Folic Acid Food Fortification—Its History, Effect, Concerns, and Future Directions - PMC
• 2022 paper arguing for global folate fortification: Preventing birth defects, saving lives, and promoting health equity: an urgent call to action for universal mandatory food fortification with folic acid
• Letter to the editor calling for caution against universal fortification: Mandatory food fortification with folic acid - The Lancet Global Health
• General info on neural tube defects: Neural tube defects: a review of global prevalence, causes, and primary prevention

Evidence of vitamin K along with vitamin D and Boron supplementation (2:21:04)

Vitamin K

• Optimistic epidemiological research: Vitamin K Intake and Atherosclerotic Cardiovascular Disease in the Danish Diet Cancer and Health Study
• Less clarity from interventions currently: Vitamin K Supplementation for the Prevention of Cardiovascular Disease: Where Is the Evidence? A Systematic Review of Controlled Trials

Boron

• NIH factsheet: Boron - Health Professional Fact Sheet
• 2015 cheerleading review: Nothing Boring About Boron | IMCJ
• Examine.com page: Boron health benefits, dosage, safety, side effects, and supporting evidence. | Supplements | Examine
• Important note: at one point when answering the question related to boron, I referenced dosages of 2g and 500mg. I meant 2mg and 500mcg. Do not take 2g (or even 500mg) of boron.

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this episode (which is Part 2 of our micronutrient series), Greg and Lyndsey discuss nutrient targets: where they come from, what they mean, and how to think about them. They also talk about the relative imprecision of micronutrient tracking, why micronutrient content can differ so much within a single food, and why it can be challenging to track your micronutrient intake in the first place.

Want to get your question answered on the show? Send a voice memo to [email protected]

TIME STAMPS

Intro (0:00)

 Recommendations and good vibes (0:20)

• Lyndsey – Bottoms movie
• Davie High fight club news report
• Greg – Telemarketers docu-series
• Reply All “Long Distance” podcast episodes

 Housekeeping notes (8:45)

• MacroFactor Annual Report

Recommended products and more from the SBS team (11:50)

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Episode 1 in the Micronutrient Series

History of RDAs and Government Micronutrient Recommendations (14:53)

• The 100-Year History of Vitamins - Supplement Facts - Better Nutrition
• Vitamins Come to Dinner | Science History Institute
• Are We Well Fed?: A Report on the Diets of Families in the United States (Miscellaneous Publication No. 430)
• The History and Future of Dietary Guidance in America - PMC
• Dietary Guidelines for Americans, 2020-2025
• Dietary Reference Intakes Development | health.gov
• History of Nutrition: The Long Road Leading to the Dietary Reference Intakes for the United States and Canada

DRI development retrospective

Ongoing DRV-related publications from the EFSA

Micronutrient series on the website

Micronutrient content in the MacroFactor knowledge base

 Understanding Micronutrient Targets and the DRI Framework (37:13)

• General framework
• How ULs are determined
• Vitamin A toxicity

 How EARs, RDAs, and LTIs are Determined (59:52)

• EFSA publication on calcium, used as an example
• Figure showing data used to define calcium DRVs (from this article) 

 General discussion of the implications of imprecise research and large inter-individual variability (1:21:21)

• Note: I was right about magnesium, and wrong about calcium. Calcium carbonate is the more common version in supplements (not oxide). Chelated calcium is generally a bit better than calcium carbonate, but the difference between calcium carbonate and chelated calcium isn’t NEARLY as large as the difference between magnesium oxide and chelated magnesium.

The relative imprecision of micronutrient tracking (and WHY micronutrient content can differ so much within a single food) (1:49:30)

• Why labeling error generally doesn’t matter much for calorie (and macronutrient) tracking: SBS article – Nutrition Labels Are Inaccurate (and the Math Behind Why It Doesn’t Matter)
• Variable vitamin C content in spinach
• Slightly higher nutrient levels in similar foods in Germany than the Netherlands
• Soil health and nutrient density
• Many roles of vitamin C in plants
• MacroFactor knowledge base content on selenium
• Selenium uptake in plants
• Regional selenium differences in the US
• Regional selenium differences in China
• Selenium intake and diabetes
• Selenium and cancer
• General selenium content
• Omega-3 content in farmed vs fresh salmon
• Generally high vitamin A levels in the livers of numerous arctic predators

Why it can be challenging to track your micronutrient intake in the first place (2:22:27)

• Nutrient reporting frequencies in the UK graphic:  (from this study, discussed in this article) 

 Wrap-up and conclusions (2:28:39)

• Considerably higher rates of vitamin D deficiencies with darker skin at higher latitudes

Depressing final thought (2:35:49)

• Learn more and donate to GAIN

Cool, less depressing final thought (2:42:16)

• Fun video about cod and the Vikings

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• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
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• Join the SBS Facebook group and Subreddit.

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• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Micronutrients deserve more attention. There's very little content about micronutrients, and the content that *is* out there is often full of fear-mongering or wild claims about wonder drugs and super foods. In this episode, we aim to provide a solid foundation for building a better understanding of micronutrients. Along the way, Greg also shares some fun facts that prove that micronutrients are way more interesting than you may have thought. This is the first part of a micronutrient series we'll be doing on the podcast.  

Want to get your question answered on the show? Send a voice memo to [email protected]

TIME STAMPS

Intro (0:00)

What’s on your mind? (0:22)

• Lyndsey – The Fifth Season and the Broken Earth Trilogy
• Greg – Trackmania

Recommended products and more from the SBS team (8:16)

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Introduction to the micronutrient discussion (11:25)

What are essential nutrients in the first place? What does it mean to call a nutrient essential? (21:28)

• Creatine intake and depression
• Creatine treatment for depression
• Further perspective on creatine potentially being conditionally essential

Vitamins (45:43)

• Long-term kinetics of vitamin D
• Casimir Funk/very brief history of vitamin research

Minerals (1:40:26)

• Lithium and suicide

Essential Fatty Acids (1:57:21)

• Note: I Googled it, and Omega is the last letter of the Greek alphabet. Apologies to the Greeks.

Essential Amino Acids (2:01:57)

Choline (2:06:02)

Fiber (2:08:04)

• Dietary fiber is NOT an essential nutrient
• “Fiber is an essential nutrient”
• Where did all the coal come from
• Cool video about resistant starch

Water (2:27:24)

Q&A Question: What’s the best way to train for bone health? Are plyometrics safe and effective for people in their 60s? (2:28:56)

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• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

The industry for pre-sleep supplements, foods, and products is booming. But what actually works, and how much does our diet actually impact our sleep quality and quantity? Greg and Lyndsey talk about how pre-sleep products are marketed, break down the science behind popular sleep supplements (like melatonin, magnesium, lavender, and more), and discuss how macronutrient distributions influence sleep. They also answer a few listener questions about pre-sleep protein and about the impact of eating meals right before bedtime. 

Want to get your question answered on the show? Send a voice memo to [email protected]

TIME STAMPS

Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: https://www.strongerbyscience.com/podcast-episode-118/

• Intro (0:00)
• What’s on your mind? (0:27)
• Plugs (10:03)
• Sweet Dreams cereal (13:53)
• Other pre-sleep food brands/claims – Nightfood and Sleepy Chocolate (36:06)
• Ingredients purported to improve sleep: Zinc, Folic Acid, B Vitamins, Lavender, Chamomile, Typrophan, Magnesium, Melatonin, and Valerian (44:33)
• Recommendations for pre-sleep meal/snacks (1:30:14)
• How macronutrient distributions influence sleep (1:37:06)
• Sugar/Carbohydrates (1:46:40)
• Protein (2:01:20)
• Fat (2:03:47)
• General wrap-up and final thoughts (2:07:20)

Listener Questions:

• Should you still eat protein before bed if doing so decreases sleep quality? (2:10:57)
• Do you need a slow-digesting protein before sleep? (2:15:09)
• Are there benefits of eating additional total calories (including carbs and carbohydrate) right before bed? (2:25:09)

Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: https://www.strongerbyscience.com/podcast-episode-118/

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Does creatine cause hair loss? What about bloating? In this episode, Greg and Lyndsey bust myths and misconceptions about creatine, one of the most popular supplements on the market. Greg also explains how creatine actually works to increase muscle growth and discusses myths related to creatine dosing (is 5g per day enough?). Then, they play a few listener calls about creatine and answer questions about creatine's impact on individual genetic potential for muscularity, different forms of creatine, and the interaction between caffeine and creatine.

Want to get your question answered on the show? Send a voice memo to [email protected]
 

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• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

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• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

TIME STAMPS, SOURCES, AND LINKS

 Intro (0:00)

What’s on your mind/bright spots: Love Island (3:23)

Recommendations and plugs (8:30)

Creatine Introduction (10:49)

• Recent research spotlight on creatine and muscle growth

History of Creatine (17:56)

• 1912 study establishing that dietary creatine increases muscle concentrations
• 1926 frog study discovering phosphocreatine (origin of “phosphagen”)
• 1927 study specifically identifying phosphocreatine for what it was

Creatine and hair loss introduction (38:39)

Background information on DHT (40:48)

• DHT basics

Discussion of the study everyone cites to support the idea that creatine causes hair loss (44:35)

• The creatine/DHT study
• DHT reference range
• Intraindividual variability in DHT levels

 The key thing everyone misses when discussing the creatine/DHT study: serum DHT is irrelevant to the physiology of androgenic alopecia (54:21)

• General review article –  Androgens and androgen receptor action in skin and hair follicles

Potential physiological explanations for increased scalp DHT production and hair loss (1:04:09)

• Scalp blood flow with androgenic alopecia
• Interesting (but probably wrong) gravity-related hypothesis
• Different effects of DHT in different hair follicles (specially, see the section heading “Hormones and Androgenetic Alopecia”)
• Hypothesis related to scalp tension
• Botox as a treatment for androgenic alopecia
• Obesity/metabolic syndrome and androgenic alopecia: One, two, three
• Heritability of androgenic alopecia

Known effects of creatine on the actual causes of hair loss (1:29:40)

• Creatine/free testosterone studies linked here
• More reading on systemic vs. local DHT
• Supplemental DHT and lack of prostate growth

 Why do so many people think that creatine causes hair loss in the first place? (1:38:00)

• Men’s Health article
• Women’s Health article
• Sports Illustrated article
• Hims article
• NYTimes article
• Jose Antonio article
• General info about creatine intake and effects

 How creatine actually works to increase muscle growth (1:48:31)

• Chilibeck review

The idea that creatine doesn’t actually cause bloating (and only causes fluid retention in the muscles) is probably incorrect (2:04:01)

• Typical creatine concentrations

Myth related to creatine dosing: the typical recommendation of 5g/day is not enough creatine for serious lifters (2:15:34)

• Hultman study on creatine dosing
• Creatinine excretion ranges
• Study on super jacked people

 Question 1: does creatine raise the limits of muscularity that you can achieve, or does it just lead to slightly faster progress toward the same limit? (2:38:01)

Question 2: is it worth experimenting with other forms of creatine? (2:40:28)

Question 3: do caffeine and creatine have inhibitory effects on each other? (2:46:51)

• There is a creatine and caffeine section in the SBS creatine guide. 
• More recent MASS article on the topic (for MASS subscribers) 

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
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• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

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Greg and Lyndsey dive into the history, conspiracies, science, and media coverage of aspartame to present a thorough overview of the recent WHO reports linking aspartame and cancer risk. 

Is this one of the longest "podcast episodes" ever? Probably. But it's packed with fascinating history, relevant research breakdowns and media criticism, and takeaways for interpreting and navigating our society's abundance of health warnings. 

TIME STAMPS

• History of artificial sweeteners preceding aspartame (9:43)
• The very sketchy approval process for aspartame and subsequent media coverage (1:02:35)
• Breaking down the World Health Organization's decision to classify aspartame as "possibly carcinogenic" (3:17:50) 
• The fallout from the WHO's classification (4:24:27) 
• Closing thoughts (5:22:04)

MORE FROM THE SBS TEAM

• Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.
• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.

RECOMMENDED PRODUCTS

• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

SOURCES AND LINKS

Intro

• Greg's recommendation: Factor meals
• Lyndsey's recommendations: Sturdy Girl Club stand-up series and Casey Johnston’s newsletter “She’s a Beast”

WHO Reports 

• WHO: Aspartame hazard and risk assessment results released
• The Lancet summary: Carcinogenicity of aspartame, methyleugenol, and isoeugenol

Full source list

• We had too many links to include here (lol), so please go to the page on Stronger By Science for a fully guided tour of our derangement: https://www.strongerbyscience.com/podcast-episode-116/

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

The Stronger By Science podcast is back, and it's the start of a new era for the show! We've got a new hosting line-up, new segments, new cover art, new music, and new way for you to get your questions answered. But a lot remains unchanged: We're still aiming to break down the latest health and fitness research and trends in a way that's easily understandable and fun to listen to. Going forward, we'll be releasing new episodes every two weeks on Wednesdays. 

In this episode, Greg and Lyndsey delve into the history and science behind vibration plates. Are there legitimate, scientific purposes for this trendy piece of equipment, or is it just a total scam? Then, they discuss a new study that investigated the impact of heavy resistance training on pregnancy and postpartum health outcomes. That discussion leads to a larger conversation about how exercise guidelines evolve.

Want to get your question answered on a future episode of the podcast? Record a voice memo on your phone and email it to [email protected]. 

TIME STAMPS

• Introduction of a new era for the podcast (0:00)
• Lyndsey introduction (8:52)
• Vibration plates (13:06)
• Lifting during pregnancy: (1:06:40)

MORE FROM THE SBS TEAM

• Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.
• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.

RECOMMENDED PRODUCTS

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

SOURCES AND LINKS

Vibration plates

Vibration plate articles:

• The main inspiration for this segment was Beth Skwarecki’s Lifehacker article – TikTok Myth of the Week: Vibration Plates
• The history of vibration therapy
• The Historical Evolution of the Therapeutic Application of Whole Body Vibrations: Any Lessons to be Learned? | Austin Sports Medicine
• Dr. John Kellogg Invented Cereal. Some of His Other Wellness Ideas Were Much Weirder | HISTORY
• Belt Vibrator

Whole-body-vibration meta-analyses: Fat loss metas

• Effects of Whole-Body Vibration Training on Body Composition, Cardiometabolic Risk, and Strength in the Population Who Are Overweight and Obese: A Systematic Review With Meta-analysis - ScienceDirect
• Does whole body vibration therapy assist in reducing fat mass or treating obesity in healthy overweight and obese adults? A systematic review and meta-analyses
• The effects of whole body vibration therapy on reducing fat mass in the adult general population: A systematic review and meta-analyses - PMC

Whole-body-vibration meta-analyses: Others

• Long-Term Effects of Whole-Body Vibration on Human Gait: A Systematic Review and Meta-Analysis
• Long-Term Effect of Whole Body Vibration Training on Jump Height
• Effectiveness of whole-body vibration on bone mineral density in postmenopausal women: a systematic review and meta-analysis of randomized controlled trials
• Systematic review and meta-analyses on the effects of whole-body vibration on bone health - ScienceDirect
• Whole-Body Vibration and Blood Flow and Muscle Oxygenation: A Meta-Analysis - PMC
• The effects of whole-body vibration on muscle strength and power: a meta-analysis
• The effect of whole body vibration on balance, mobility and falls in older adults: A systematic review and meta-analysis - ScienceDirect
• The effect of whole-body vibration on lower extremity function in children with cerebral palsy: A meta-analysis | PLOS ONE
• Evidence of Use of Whole-Body Vibration in Individuals with Metabolic Syndrome: A Systematic Review and Meta-Analysis
• View of Effects of Whole-Body Vibration Therapy on Knee Osteoarthritis: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
• Effects of Whole Body Vibration on Muscle Strength and Quality of Life in Health Elderly: A Meta-Analysis
• Effects of vibration therapy on muscle mass, muscle strength and physical function in older adults with sarcopenia: a systematic review and meta-analysis
• Effect of whole-body vibration on neuromuscular activation and explosive power of lower limb: A systematic review and meta-analysis | PLOS ONE
• Effects of whole-body vibration training with different frequencies on the balance ability of the older adults: a network meta-analysis

Lifting during pregnancy:

• Greg's Research Spotlight on the topic: How concerned do lifters need to be about training hard during pregnancy?
• Primary study reviewed: Impact of heavy resistance training on pregnancy and postpartum health outcomes
• ACOG exercise recommendations
• History of guidelines for physical activity during pregnancy:
  • Physical Activity During Pregnancy - Past and Present - PMC
  • Physical Activity and Pregnancy: Past and Present Evidence and Future Recommendations - PMC
• Urinary incontinence in powerlifters: Urinary Incontinence in Competitive Women Powerlifters: A Cross-Sectional Survey - PMC

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
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• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In this Fireside Chat, Greg sits down with a special guest: his business partner and wife Lyndsey Nuckols. They discuss who's a better cook, their most underwhelming talents, trolley problems, their recent foray into reality TV, and their experiences transitioning into tech product people.

Raccoon video: https://www.youtube.com/watch?v=rfbb4yRBH64

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every other Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

MORE FROM THE SBS TEAM

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• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

While we continue preparing to get our next season up and running, we’re replaying Episode 77, which is all about troubleshooting weight loss plateaus.

In this episode from the SBSPOD archive, Eric and Greg discuss topics including metabolic adaptation, energy compensation, and a long list of factors that may lead us to overestimate energy expenditure or underestimate energy intake. The discussion yields several practical, evidence-based tips for overcoming challenges and breaking through plateaus when pursuing a weight loss goal. 

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review 

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

Sponsors

• BulkSupplements: Next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (2:27)

Feats of Strength (8:14)

• https://www.reddit.com/r/powerlifting/comments/t2ugyj/jimmy_kolb_benches_1302_lbs590_kg/
• https://www.youtube.com/watch?v=W8BaujIRRZY

Coach’s Corner: Troubleshooting weight loss plateaus (24:47)

• https://pubmed.ncbi.nlm.nih.gov/20935667/
• https://www.strongerbyscience.com/metabolic-adaptation/
• https://pubmed.ncbi.nlm.nih.gov/34385400/
• https://pubmed.ncbi.nlm.nih.gov/34453886/
• https://pubmed.ncbi.nlm.nih.gov/34816627/
• https://pubmed.ncbi.nlm.nih.gov/34334719/
• https://pubmed.ncbi.nlm.nih.gov/34977570/
• https://pubmed.ncbi.nlm.nih.gov/29289613/

The general approach (28:39)

Issues with “tough love” in coaching (31:19)

• https://pubmed.ncbi.nlm.nih.gov/20980707/

How to conduct an “energy audit” (38:42)

Drawing conclusions and planning solutions (54:35)

To Play Us Out: Unbelievable 40-yard dash times at the 2022 NFL combine (1:04:48)

• https://www.cbssports.com/nfl/news/nfl-scouting-combine-2022-tracker-measurements-top-individual-performances-from-nfl-draft-prospects/

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Eric Trexler discusses the relationships between sleep, health, and fitness. First, he discusses how sleep impairments can negatively impact health-related outcomes and impede progress toward a variety of fitness-related goals. After that, he describes a number of practical strategies to get better sleep and to mitigate the negative impacts of insufficient sleep.

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

MASS Research Review 

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Sponsors

• BulkSupplements: Next time you stock up on supplements,  be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

Issues that arise from insufficient sleep quality and/or quantity (1:58)

Impact on health (circadian biology; research in shift workers) (2:17)

• https://www.strongerbyscience.com/chrononutrition/
• https://pubmed.ncbi.nlm.nih.gov/31132107/
• https://pubmed.ncbi.nlm.nih.gov/32895261/

Impact on training quality (17:29)

• https://pubmed.ncbi.nlm.nih.gov/29944513/
• https://pubmed.ncbi.nlm.nih.gov/35708888/
• https://pubmed.ncbi.nlm.nih.gov/31288293/

Impact on appetite (21:16)

• https://pubmed.ncbi.nlm.nih.gov/25012962/

Impact on body composition (25:04)

• https://pubmed.ncbi.nlm.nih.gov/32141273/
• https://pubmed.ncbi.nlm.nih.gov/20921542/
• https://pubmed.ncbi.nlm.nih.gov/33400856/
• https://pubmed.ncbi.nlm.nih.gov/32078168/

Strategies to minimize the impact of insufficient sleep (31:03)

Caffeine (32:23)

• https://pubmed.ncbi.nlm.nih.gov/33388079/
• https://pubmed.ncbi.nlm.nih.gov/24235903/

Napping (40:14)

• https://pubmed.ncbi.nlm.nih.gov/31491444/

Caffeinated napping (41:54)

• https://www.strongerbyscience.com/research-spotlight-caffeine-naps/
• https://pubmed.ncbi.nlm.nih.gov/33571957/

Modifications to your training program (46:47)

• https://pubmed.ncbi.nlm.nih.gov/33298711/

Sleep hygiene (54:43)

Light/dark cycles, sleep/wake cycle consistency (1:03:07)

Other notable elements of good sleep hygiene (1:13:31)

Supplements for sleep (1:17:56)

Summary (1:26:18)

MORE FROM THE SBS TEAM

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
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Whether you’re trying to gain, lose, or maintain weight, strategic management of hunger and appetite can come in handy. In today’s episode, Eric Trexler discusses a variety of practical strategies for managing hunger and appetite to support a more successful and enjoyable dieting experience.

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Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

MASS Research Review 

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Sponsors

• BulkSupplements: Next time you stock up on supplements,  be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

Practical strategies for managing hunger (4:23)

Adopt an acceptance-based approach (4:53)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238039/

Eat slow and savor (speed, focus while eating) (16:18)

• https://www.sciencedirect.com/science/article/abs/pii/S0950329318300582
• https://pubmed.ncbi.nlm.nih.gov/30591684/
• https://pubmed.ncbi.nlm.nih.gov/20351697/

Titrate your amount of non-lifting exercise (21:42)

• https://pubmed.ncbi.nlm.nih.gov/29289613/
• https://pubmed.ncbi.nlm.nih.gov/30131457/
• https://pubmed.ncbi.nlm.nih.gov/24355667/

Reduce meal-level energy density, and make the easy swaps first (35:57)

• https://www.strongerbyscience.com/research-spotlight-energy-density/

Opt for harder food textures (49:55)

• https://www.strongerbyscience.com/research-spotlight-hard-food/

Minimize foods that are hyperpalatable (53:01)

End the meal strategically (green tea, capsaicin) (1:02:14)

• https://pubmed.ncbi.nlm.nih.gov/19345452/

Eat enough fiber and protein (1:07:29)

• https://pubmed.ncbi.nlm.nih.gov/21115081/
• https://pubmed.ncbi.nlm.nih.gov/32768415/

Summary of strategies (1:15:31)

Strategies for bulking / weight gain (1:16:36)

• https://www.strongerbyscience.com/bulking/

Conclusions and practical applications (1:25:28)

MORE FROM THE SBS TEAM

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Eric takes a comprehensive look at how physical activity and cardiovascular exercise can impact general health and weight management. Specific topics of discussion include non-exercise physical activity, exercise snacks, step counts, appetite, exercise energy compensation, interval versus steady-state cardio, the interference effect, and practical ways to incorporate non-exercise physical activity or structured cardio into your daily or weekly schedule.

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Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

MASS Research Review 

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Sponsors

• BulkSupplements: Next time you stock up on supplements,  be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

Taxonomy of physical activity (4:45)

Benefits of physical activity (12:33)

• https://pubmed.ncbi.nlm.nih.gov/23063021/
• https://pubmed.ncbi.nlm.nih.gov/30418471/

Exercise snacks (13:54)

• https://pubmed.ncbi.nlm.nih.gov/34669625/

Step counts (20:21)

• https://pubmed.ncbi.nlm.nih.gov/34417979/
• https://pubmed.ncbi.nlm.nih.gov/35247352/

General physical activity guidelines (25:38)

• https://pubmed.ncbi.nlm.nih.gov/30418471/
• https://sites.google.com/site/compendiumofphysicalactivities/home?authuser=0

Benefits of exercise for fat loss (33:58)

• https://pubmed.ncbi.nlm.nih.gov/29289613/
• https://pubmed.ncbi.nlm.nih.gov/30131457/
• https://pubmed.ncbi.nlm.nih.gov/24355667/

Why exercise causes less fat loss than you’d expect (43:01)

• https://pubmed.ncbi.nlm.nih.gov/34519717/

Exercise energy compensation and the constrained total energy expenditure model (49:08)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4803033/

Factors impacting energy compensation (55:26)

• https://pubmed.ncbi.nlm.nih.gov/34453886/
• https://pubmed.ncbi.nlm.nih.gov/34334719/

Exercise Calorie Calculator:

• https://macrofactorapp.com/exercise-calorie-calculator/

High-intensity interval training versus low-intensity steady-state training (1:06:48)

• https://pubmed.ncbi.nlm.nih.gov/34822354/
• https://journals.humankinetics.com/view/journals/krj/aop/article-10.1123-kr.2022-0003/article-10.1123-kr.2022-0003.xml
• https://www.sciencedirect.com/science/article/abs/pii/S1469029222001637

Concurrent training and the interference effect (1:13:35)

• https://pubmed.ncbi.nlm.nih.gov/34757594/

Best practices for concurrent training (1:21:34)

Basic guidelines for intensity and duration (per session of cardio) (1:25:38)

Summary and conclusions (1:30:06)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
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• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Eric responds to a few pieces of listener feedback, then covers two popular nutrition topics. In the first, he discusses the utility of calorie counting or diet tracking, and how to make the process as feasible and effective as possible. After that, he provides a thorough overview of mindful eating, while addressing some common misconceptions along the way. While many people think that mindful eating is the same thing as intuitive eating, or that mindful eating is incompatible with weight loss goals or diet tracking, neither of these popular perspectives are true. In reality, mindful eating and diet tracking can be used synergistically when pursuing a variety of goals, including weight loss. Today’s episode discusses how to use both of these evidence-based strategies in a complementary fashion.

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Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

MASS Research Review 

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Sponsors

• BulkSupplements: Next time you stock up on supplements,  be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

A clarification about intrinsic motivation (9:42)

• https://selfdeterminationtheory.org/wp-content/uploads/2020/06/2020_RyanDeci_IntrinsicandExtrinsic.pdf

Does diet tracking “work?” (24:06)

What are the major challenges that threaten the effectiveness of diet tracking or calorie counting? (31:33)

• https://macrofactorapp.com/problems-with-calorie-counting/

How to make diet tracking as effective and enjoyable as possible (41:27)

• https://www.strongerbyscience.com/goal-setting/
• https://macrofactorapp.com/behavior-change/
• https://macrofactorapp.com/cheat-meals/

The relationship between diet tracking or calorie counting and eating disorders (53:34)

• https://www.strongerbyscience.com/diet-tracking/
• https://pubmed.ncbi.nlm.nih.gov/34427188/

Mindful eating (1:05:47)

Mindful eating versus intuitive eating (1:06:51)

• https://pubmed.ncbi.nlm.nih.gov/33279464/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/

How is mindful eating actually implemented? (1:10:23)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/

Is mindful eating a weight loss strategy? (1:16:36)

• https://pubmed.ncbi.nlm.nih.gov/31368631/
• https://pubmed.ncbi.nlm.nih.gov/24854804/
• https://www.sciencedirect.com/science/article/abs/pii/S0950329318300582
• https://pubmed.ncbi.nlm.nih.gov/30591684/
• https://pubmed.ncbi.nlm.nih.gov/20351697/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238039/

Psychology-related applications of mindful eating (1:38:08)

• https://pubmed.ncbi.nlm.nih.gov/24854804/
• https://pubmed.ncbi.nlm.nih.gov/32551798/
• https://pubmed.ncbi.nlm.nih.gov/27862826/
• https://pubmed.ncbi.nlm.nih.gov/32549835/

Can mindful eating and macro tracking co-exist? (1:43:28)

Episode summary and conclusions (1:49:21)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Eric Trexler continues his discussion about some of the advantages and disadvantages of popular diets, and explores some common misconceptions in the world of nutrition. Topics include low-fat diets, the Ornish diet, vegetarian diets, vegan diets, cleanses, detoxes, single-food diets, time-restricted feeding, intermittent fasting, the Mediterranean diet, seed oils, and the DASH diet.

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

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• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

MASS Research Review 

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Sponsors

• BulkSupplements: Next time you stock up on supplements,  be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

Healthy diet indicator criteria (3:53)

• https://pubmed.ncbi.nlm.nih.gov/30364851/
• https://pubmed.ncbi.nlm.nih.gov/33344879/

Low-fat diet (6:54)

• https://www.strongerbyscience.com/diet/
• https://sigmanutrition.com/lipids/
• https://sigmanutrition.com/diet-on-lipids/
• https://sigmanutrition.com/diet-cvd/

Ornish diet (20:47)

Vegetarian/vegan diet (25:38)

• https://pubmed.ncbi.nlm.nih.gov/26853923/
• https://pubmed.ncbi.nlm.nih.gov/35924941/
• https://pubmed.ncbi.nlm.nih.gov/33599941/
• https://pubmed.ncbi.nlm.nih.gov/32885996/
• https://pubmed.ncbi.nlm.nih.gov/36045075/

Raw vegan diet (34:29)

Cleanses and Detoxes (38:41)

Single-food diets (43:13)

Time-restricted feeding (includes breakfast skipping literature, IMO) (50:12)

• https://www.strongerbyscience.com/research-spotlight-if-body-comp/

Intermittent fasting (alternate-day fasting, 5:2 diet, etc) (1:01:04)

• https://www.strongerbyscience.com/research-spotlight-5-2-fasting/

Long fasting periods for health benefits (1:06:38)

Mediterranean diet (1:11:40)

Seed oils and vegetable oils (1:15:17)

• https://www.the-nutrivore.com/post/a-comprehensive-rebuttal-to-seed-oil-sophistry

DASH diet (1:21:40)

Plant-based diets (1:23:18)

Summary and conclusions (1:29:30)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Eric Trexler discusses some of the advantages and disadvantages of popular diets, and explores some common misconceptions in the world of nutrition. Topics include low-carb diets, the Zone diet, the South Beach diet, the glycemic index, continuous glucose monitors, gluten-free diets, “eating clean,” ketogenic diets, the Atkins diet, the Paleo diet, and the carnivore diet.

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

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• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

MASS Research Review 

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Sponsors

• BulkSupplements: Next time you stock up on supplements,  be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

The SBS podcast co-host union is out of control (0:49)

Healthy diet indicator criteria (5:54)

• https://pubmed.ncbi.nlm.nih.gov/30364851/
• https://pubmed.ncbi.nlm.nih.gov/33344879/

Low-carb diets (9:18)

The Zone diet (13:10)

The South Beach diet (14:39)

Glycemic index (15:39)

Continuous glucose monitors (21:44)

• https://www.strongerbyscience.com/research-spotlight-glucose-monitors/

Gluten-free diets (27:57)

• https://pubmed.ncbi.nlm.nih.gov/23648697/

“Eating clean” (37:41)

• https://pubmed.ncbi.nlm.nih.gov/29140151/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8243453/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6681103/

Ketogenic diets (45:12)

• https://www.strongerbyscience.com/research-spotlight-ketogenic-diets/

The Atkins diet (55:34)

• https://sigmanutrition.com/lipids/
• https://sigmanutrition.com/diet-on-lipids/
• https://sigmanutrition.com/diet-cvd/

The Paleo diet (1:02:32)

• https://onlinelibrary.wiley.com/doi/full/10.1111/obr.12785

The carnivore diet (1:09:59)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8266228/

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s show is a continuation of our series leading into the New Year. Weight loss is one of the most common New Year’s Resolutions, so this episode explores and answers some of the most common questions about weight loss diets.

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Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

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Coaching

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MASS Research Review 

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Sponsors

• BulkSupplements: Next time you stock up on supplements,  be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

How do I set and adjust calorie targets? (4:37)

• https://www.strongerbyscience.com/diet/
• https://pubmed.ncbi.nlm.nih.gov/34172636/

Is “recomping” possible? (29:52)

• https://journals.lww.com/nsca-scj/fulltext/2020/10000/body_recomposition__can_trained_individuals_build.3.aspx
• https://www.strongerbyscience.com/p-ratios/

How do I set and adjust macro targets? (52:08)

• https://www.strongerbyscience.com/diet/

How worried should I be about metabolic adaptation? (1:14:17)

• https://macrofactorapp.com/reverse-dieting/

Should I use non-linear dieting strategies? (1:26:29)

• https://macrofactorapp.com/cheat-meals/

Should I do a reverse diet? (1:40:09)

• https://macrofactorapp.com/reverse-dieting/

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Greg and Eric discuss a new study reporting that 85% of highly cited meta-analyses in the field of strength and conditioning research contain at least one statistical error. The conversation covers common meta-analysis errors, how to spot them, and how to critically interpret meta-analyses. After that, Eric presents a segment on motivation and behavior change. He begins by reviewing evidence-based goal setting strategies, then discusses how we can leverage self-determination theory to get motivated to pursue our goals, and how we can lean on the COM-B (capability, opportunity, motivation, behavior) model to change behaviors in accordance with our goals. This leads to a unified, comprehensive, evidence-based model that covers goal setting, motivation, and behavior change from start to finish.

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

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• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

MASS Research Review 

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Sponsors

• BulkSupplements: Next time you stock up on supplements,  be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

Origins of meta-analyses (6:15)

New study on meta-analysis errors (11:53)

• https://link.springer.com/article/10.1007/s40279-022-01766-0

The most common errors (17:10)

Interpretation and conclusions (29:22)

• https://www.strongerbyscience.com/meta-analyses/

Defining “motivation” (50:11)

Goal setting (52:51)

• https://www.strongerbyscience.com/goal-setting/
• https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full

Motivation (1:00:43)

Self-determination theory (1:06:07)

• https://selfdeterminationtheory.org/research/
• https://pubmed.ncbi.nlm.nih.gov/11392867/
• https://psycnet.apa.org/record/2021-68513-001

Psychological needs (competence, relatedness, autonomy) (1:11:18)

The COM-B model of behavior change (1:29:19)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3096582/

Practical application: a unified model combining goal hierarchies, self-determination theory, and the COM-B model of behavior change (1:37:30)

MORE FROM THE SBS TEAM

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RECOMMENDED PRODUCTS

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
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In preparation for the new year (and the resolutions that come with it), we’re replaying Episode 71, which is all about goal setting and behavior change. 

In this episode from the SBSPOD archive, Eric and Greg have a long, evidence-based conversation about the research on setting effective goals and successfully changing health behaviors. The discussion yields several evidence-based tips for setting better goals and maximally supporting your ability to achieve them. 

To learn even more about goal setting, check out the in-depth SBS article at https://www.strongerbyscience.com/goal-setting.

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MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
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MASS Research Review 

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Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

Sponsors

• BulkSupplements: Next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

Research Review: Goal setting and behavior change (1:04)

• https://www.strongerbyscience.com/goal-setting/

Fake urgency (3:17)

• https://www.bmj.com/content/371/bmj.m4143

Success rates of New Year’s Resolutions (5:47)

• https://pubmed.ncbi.nlm.nih.gov/11920693/
• https://pubmed.ncbi.nlm.nih.gov/33296385/

Temporal landmarks (13:30)

• https://pubsonline.informs.org/doi/10.1287/mnsc.2014.1901
• https://papers.ssrn.com/sol3/papers.cfm?abstract_id=3621221

SMART goals (18:42)

• https://en.wikipedia.org/wiki/SMART_criteria

Creating a goal hierarchy (21:30)

• https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full

Superordinate goals (25:27)

• https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full

Equifinality and Multifinality (32:23)

Mental contrasting (35:23)

• https://pubmed.ncbi.nlm.nih.gov/30879403/
• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8149892/

Approach versus avoidance  (43:48)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229/

Flexible versus rigid restraint (0:49:56)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6681103/

Process versus outcome (55:07)

• https://www.researchgate.net/publication/322850635_The_Way_is_the_Goal_The_Role_of_Goal_Focus_for_Successful_Goal_Pursuit_and_Subjective_Well-Being

Mastery versus performance (59:44)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229/

Goal difficulty; “slack with a cost” (1:07:23)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229/
• https://journals.sagepub.com/doi/abs/10.1509/jmr.15.0231?journalCode=mrja

Setting specific goals (1:16:51)

Implementation intentions (1:17:26)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8149892/
• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4381662/

Stimulus control; modifying your environment (1:24:03)

• https://pubmed.ncbi.nlm.nih.gov/15982113/

Social support and feedback (1:26:47)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC2762806/
• https://www.sciencedirect.com/science/article/pii/S0749597820303903#b0125

How MacroFactor supports evidence-based goal striving and behavior change (1:38:45)

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Greg and Eric field listener questions about exercise selection for general strength purposes, testing protocols for overall fitness levels, vegan diets, optimizing exercise selection and execution based on anatomical principles, incline bench pressing, deadlifting on an uneven floor, and work-life balance.

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MASS Research Review (All subscriptions discounted from 11/21-11/28)

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Coaching

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Sponsors

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• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

​If you were building a long-term program for someone who was interested in general, overall strength, which 3-6 exercises would you choose? (3:46)

For someone interested in general strength, fitness, and athleticism, what tests would you use to periodically assess their progress? Call it the “SBS Combine.” (16:41)

Eric mentioned on a recent podcast that he's now fully vegan. Aside from avoiding animal products, I'm curious about any changes he has made or differences he has noticed related to training and nutrition. (26:24)

What are your thoughts on the recent trend of “optimizing” exercises so as to “take advantage of anatomy” (33:07)

Is benching with a low incline (8-15 degrees) a suitable way to reduce strain on the shoulders while effectively targeting the pectoralis major and anterior deltoid? (48:24)

I deadlift on a platform with a 5% incline. It feels pretty awkward, and seems to be negatively impacting my training loads. Is deadlifting on an incline actually affecting my deadlift numbers, or is it just in my head? (59:12)

How do you guys manage work-life balance? (1:08:58)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Greg and Eric field listener questions about dietary fat targets, future competition plans, ergogenic effects of music, testosterone replacement therapy (TRT), statistics-focused content, and the circulation of misinformation and disinformation in the world of health, fitness, and nutrition.

SUPPORT THE PODCAST

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MASS Research Review (All subscriptions discounted from 11/21-11/28)

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

MacroFactor

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Coaching

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Sponsors

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• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

Any issue in approaching one’s minimum dietary fat target as a weekly average target instead of daily target? (9:42)

Do you guys have any plans to compete again? Not specifically in powerlifting or bodybuilding, but in anything at all? (12:52)

Does listening to music improve exercise performance? If so, how or why?  (19:55)

Potential Impact of testosterone replacement therapy (TRT) on nutrition and training recommendations? (31:33)

Have you thought about writing a book or in-depth article about statistics and research methodology? (41:51)

There's a lot of faulty science out there for sure, but what is some questionable or out-right incorrect advice or insights that industry experts or researchers still circulate? (45:38)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
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RECOMMENDED PRODUCTS

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Greg and Eric field listener questions about insulin, maintenance phases, controversial fitness opinions, maintaining muscle while cutting, the effects of NSAIDs on training adaptations, deltoid training, ashwagandha supplementation, content creation, social media, and the best gauge of overall strength.

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Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

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Coaching

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MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Sponsors

• BulkSupplements: Next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Can medical insulin (i.e., to treat diabetes) boost strength and/or hypertrophy? (6:35)

Is it important to do a maintenance phase after bulking or cutting? (20:12)

What are your most controversial fitness opinions that would rile up the evidence-based fitness community? (22:58)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8539813/

How important is it to maintain most of your muscle on a cut?  (50:58)

How do NSAIDs impact training adaptations? (55:13)

• https://www.strongerbyscience.com/antioxidants/
• https://journals.lww.com/nsca-scj/Abstract/9900/No_Pain,_No_Gain__Examining_the_Influence_of.38.aspx

Are lateral raises enough to grow the medial portion of the deltoids, or do you need to do some kind of shoulder press or upright row variation? (1:02:54)

Ashwagandha for strength and hypertrophy - yea or nay? (1:09:02)

Do you ever look back on old content of yours and cringe? If so, does it make you question whether you'll look back on your current content and cringe in the future? (1:15:26)

How do you go about managing your time on social media? (1:36:38)

Is bench press the best gauge of raw physical strength? If not, what is? (1:51:46)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

After Eric’s first earthquake experience, today’s episode begins with a brief discussion of natural disasters. That’s followed by Greg’s segment, which covers popular weight loss advice that may do more harm than good. While most of the ideas that catch on and get popular originate with bodybuilders and physique athletes, they are often misapplied when generalized to other populations (that is, most people). Finally, Eric presents a segment that addresses a very common question: what is the healthiest diet? This yields a discussion about evidence-based guidelines for structuring a diet that supports general health, wellbeing, and longevity, while addressing some common misconceptions along the way.

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Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

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Coaching

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MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Sponsors

• BulkSupplements: Next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

Natural disasters (1:37)

How to support the show (17:03)

Popular weight loss advice that may do more harm than good (21:16)

Characteristics of an effective long-term weight loss diet (29:56)

Rigid macro counting (31:07)

• https://www.strongerbyscience.com/goal-setting/
• https://macrofactorapp.com/cheat-meals/

Really high protein targets (50:08)

• https://www.youtube.com/watch?v=P6GRoE7SYmI

Eat bland foods (59:33)

• https://pubmed.ncbi.nlm.nih.gov/15930436/

Focus on outcome (1:11:25)

• https://www.strongerbyscience.com/goal-setting/

Summary and conclusions (1:23:14)

What is the healthiest diet? (1:35:35)

Major health issues that are impacted by dietary habits (1:45:14)

The purpose and value of broad dietary guidelines (1:51:12)

2015 Healthy Diet Indicator criteria (1:54:29)

• https://pubmed.ncbi.nlm.nih.gov/30364851/

2020 Healthy Diet Indicator criteria (1:57:46)

• https://pubmed.ncbi.nlm.nih.gov/33344879/

General overview of healthy dietary pattern characteristics (2:04:03)

“Named” diets that meet many of the Healthy Diet Indicator criteria (2:15:11)

• https://www.nhlbi.nih.gov/education/dash-eating-plan
• https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194

Popular perspectives that are unsupported by evidence (2:21:11)

Summary and conclusions (2:27:09)

MORE FROM THE SBS TEAM

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode begins with a discussion about an ambitious experiment in the world of academic publishing, and the real-world costs of striving for bench press excellence. After that, Greg presents a segment about partial range-of-motion (ROM) training for strength outcomes. Greg digs into the available research about whether or not partial reps can be used to facilitate greater strength gains, and provides practical recommendations about when and how to incorporate this style of training. That’s followed by Eric’s segment that tackles a fairly widespread misconception about protein requirements for muscle growth. Many people believe that 1.6 g/kg/day is a very clear minimum requirement for supporting hypertrophy, and that falling a little bit short of this target severely limits muscle growth. However, the data suggest otherwise. He explores the available research and discusses some protein target recommendations for people who are prioritizing muscle growth or retention.

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MacroFactor

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Coaching

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MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Sponsors

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• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

An innovation in academic publishing (4:53)

• https://www.journals.uchicago.edu/doi/10.1086/700070
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1420798/
• https://scholarlykitchen.sspnet.org/2018/09/26/the-rise-of-peer-review-melinda-baldwin-on-the-history-of-refereeing-at-scientific-journals-and-funding-bodies/

Reviewing Greg’s shitpost (19:39)

• https://twitter.com/GregNuckols/status/1582925528054796288?s=20&t=c0GSpdpj8gE2C5XzUfTzSw

Combining ROMs for larger strength gains? (25:12)

• https://sportrxiv.org/index.php/server/preprint/view/198

The history and tradition of partial-ROM training (29:39)

• https://breakingmuscle.com/andersons-1200lb-squat-did-he-do-it/

Study #1 (Bazyler) (38:51)

• https://pubmed.ncbi.nlm.nih.gov/24662234/

Study #2 (Gillingham) (40:14)

• http://article.sapub.org/10.5923.j.sports.20221201.03.html

Study #3 (Pedrosa) (43:14)

• https://pubmed.ncbi.nlm.nih.gov/33977835/

Study #4 (Whaley) (45:07)

• https://thesportjournal.org/article/progressive-movement-training-an-analysis-of-its-effects-on-muscular-strength-and-power-development/

 Summary of findings and mechanisms (46:56)

• https://pubmed.ncbi.nlm.nih.gov/24832974/

Conclusions and practical applications (56:20)

How much protein do you actually need for muscle growth? (1:01:38)

What are the most important dietary metrics to track and manipulate for a hypertrophy-oriented diet? (1:01:55)

New meta-analysis by Nunes et al (1:05:18)

• https://onlinelibrary.wiley.com/doi/10.1002/jcsm.12922

The 2018 meta-analysis by Morton and colleagues (1:13:04)

• https://pubmed.ncbi.nlm.nih.gov/28698222/

What if we only look at values above 1.2 g/kg/day? (1:19:01)

A note on “leave-one-out” analyses and cherry-picking (1:20:41)

What if we only look at values above 1.24 g/kg/day? (1:27:54)

Summary and conclusions (1:31:07)

Practical applications (1:37:25)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode begins with a discussion about the very predictable scandal that rocked Fat Bear Week. After that, Greg presents a segment about accommodating resistance (that is, training with bands and chains). Greg digs into the available research and explains why accommodating resistance is beneficial for power development and explosive muscle actions, while failing to meaningfully impact maximal strength. That’s followed by Eric’s segment that clears up some misconceptions about the actual net energy cost of exercise. He explores how physical activity impacts total daily energy expenditure, describes some key characteristics that influence inter-individual differences in the net energy cost of exercise, and explains why and how to estimate the net energy cost of exercise using a new tool developed by the Stronger By Science team.

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

New SBS article by Cameron Gill (Neck Strength Training: Are Deadlifts And Shrugs Enough?) (3:24)

• https://www.strongerbyscience.com/neck-strength-training/

Fat Bear Week Controversy: Completely and Totally Vindicated (6:22)

Increase explosiveness with ONE WEIRD TRICK (10:42)

Background info about accommodating resistance (bands and chains) (10:56)

Meta-analysis: Do bands and chains increase maximal strength? (17:36)

• https://journals.lww.com/nsca-jscr/fulltext/2018/11000/effects_of_variable_resistance_training_on_maximal.36.aspx

An overview on key determinants of maximal strength versus jump height (19:42)

Band Study #1: Shi et al (28:06)

• https://www.researchgate.net/publication/360260644_Effects_of_variable_resistance_training_within_complex_training_on_neuromuscular_adaptations_in_collegiate_basketball_players

Band Study #2: Katushabe and Kramer (32:07)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7449328/pdf/ijes-13-4-950.pdf

Band Study #3: Joy et al (32:40)

• https://journals.lww.com/nsca-jscr/Fulltext/2016/08000/Elastic_Bands_as_a_Component_of_Periodized.2.aspx

Band Study #4: Andersen et al (34:03)

• https://journals.lww.com/nsca-jscr/Fulltext/2015/10000/Elastic_Bands_in_Combination_With_Free_Weights_in.33.aspx

Summarizing the available evidence (35:27)

Conclusions and practical applications (37:49)

What’s the actual energy cost of exercise? (47:55)

What is exercise energy compensation? (48:36)

Cardio is less effective for fat loss than mathematically predicted (48:51)

• https://journals.lww.com/acsm-msse/Fulltext/2021/10000/Effect_of_Aerobic_Exercise_induced_Weight_Loss_on.15.aspx

Additive versus constrained models of total daily energy expenditure (52:54)

• https://pubmed.ncbi.nlm.nih.gov/26832439/

The relationship between biological sex and exercise energy compensation (1:01:44)

• https://pubmed.ncbi.nlm.nih.gov/34453886/

The relationship between physical activity level and exercise energy compensation (1:02:17)

• https://pubmed.ncbi.nlm.nih.gov/26832439/

The relationship between energy balance and exercise energy compensation (1:03:06)

• https://pubmed.ncbi.nlm.nih.gov/34334719/

The relationship between BMI and exercise energy compensation (1:05:09)

• https://pubmed.ncbi.nlm.nih.gov/34453886/

The utility of estimating the net added energy cost of exercise (1:15:20)

How to use our new exercise energy calculator (1:25:05)

• https://macrofactorapp.com/exercise-calorie-calculator/

How to NOT use our new exercise energy calculator (1:28:41)

Miscellaneous (off-topic) closing thoughts (1:35:44)

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today's episode, Greg and Eric pat themselves on the back for breaking the 100 episode barrier, in addition to sharing their picks for Fat Bear Week 2022. After that, Greg encroaches on Eric’s territory with a segment about body composition assessments. In the segment, Greg discusses what common body composition devices actually measure, how accurate (or inaccurate) they are for individuals (rather than groups), and some better strategies for monitoring progress toward fitness goals. After that, Eric steers others toward the Road to Enlightenment with a segment on the fitness-related applications of mindfulness and meditation. He specifically looks at the research evaluating mindfulness-based interventions for mental fatigue, sleep, pain management, and eating behaviors. Eric also discusses scenarios in which mindfulness-based interventions might be contraindicated, and provides some resources for people who want to give meditation or other mindfulness-based interventions a shot.

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Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

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• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Coaching

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MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Fat Bear Week (5:09)

• https://www.nps.gov/katm/learn/fat-bear-week-2022.htm

Recipe sharing in MacroFactor (14:57)

• www.macrofactorapp.com

Body Composition Assessments are Less Useful Than You Think (17:19)

• https://macrofactorapp.com/body-composition/

What’s actually being measured by the most common body composition devices? (18:48)

How accurate are the estimates at the group level? (34:07)

• https://weightology.net/the-pitfalls-of-body-fat-measurement-part-1/

How accurate are the estimates at the individual level? (36:49)

A hypothetical example with calculations (45:02)

Can your bathroom scale track changes effectively over time, even if the exact body-fat value isn’t perfectly valid? (Another issue with bioelectrical impedance devices) (50:09)

Why worry about body composition in the first place? (54:29)

What should we actually track to monitor progress over time? (1:03:48)

Fitness-Related Applications of Mindfulness and Meditation (1:09:08)

• https://pubmed.ncbi.nlm.nih.gov/33593124/

Important disclaimer (1:12:21)

Defining mindfulness and meditation (1:15:21)

• https://www.headspace.com/meditation/techniques

Mindfulness and mental fatigue (1:20:21)

• https://pubmed.ncbi.nlm.nih.gov/35805484/

Mindfulness and sleep (1:27:45)

• https://www.sleepfoundation.org/sleep-hygiene
• https://pubmed.ncbi.nlm.nih.gov/27663102/
• https://pubmed.ncbi.nlm.nih.gov/30714811/

Mindfulness for pain management (1:35:20)

• https://www.ncbi.nlm.nih.gov/books/NBK545194/
• https://pubmed.ncbi.nlm.nih.gov/29126747/
• https://pubmed.ncbi.nlm.nih.gov/27658913/

Mindful eating (1:42:48)

• https://pubmed.ncbi.nlm.nih.gov/28848310/
• https://pubmed.ncbi.nlm.nih.gov/24854804/
• https://pubmed.ncbi.nlm.nih.gov/32551798/
• https://pubmed.ncbi.nlm.nih.gov/27862826/

Important caveats (1:46:13)

• https://forrt.org/reversals/
• https://pubmed.ncbi.nlm.nih.gov/30708288/

Introductory resources for mindfulness and meditation (1:58:28)

• https://mhealth.jmir.org/2015/3/e82/
• https://www.nytimes.com/wirecutter/reviews/best-meditation-apps/
• https://www.womenshealthmag.com/health/g25178771/best-meditation-apps/
• https://lifehacker.com/7-meditation-apps-that-are-cheaper-and-better-than-he-1847455111
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/
• https://yesherabgye.com
• https://plumvillage.org/thich-nhat-hanh/key-books/

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today's episode, Eric briefly addresses some feedback and responses to his previous article and segment about reverse dieting. After that, it’s all about differences in gains between individuals. Greg begins by exploring research that describes the degree to which training-induced improvements in strength, muscularity, and aerobic fitness vary from person to person. After that, Greg leans on the available research to provide evidence-based advice about what you can actually do about it, particularly if you suspect that you’re experiencing below-average gains.

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Coaching

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MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

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TIME STAMPS

Intro/Announcements (0:00)

Reverse dieting: feedback, responses, and a clarification (2:17)

• Reverse Dieting: Hype Versus Evidence

Feat of Strength (22:10)

• Jamal Browner

How much do muscle growth and strength gains differ between people? (25:10)

• Genetics And Strength Training: Just How Different Are We?

Hypertrophy variation in response to resistance training (29:08)

• Cluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans (Bamman, 2007)

Strength and hypertrophy variation in response to resistance training (33:10)

• Variability in muscle size and strength gain after unilateral resistance training (Hubal, 2005)

Aerobic fitness variation in response to endurance training (36:56)

• Familial aggregation of VO2max response to exercise training: results from the HERITAGE Family Study (Bouchard, 1999)

How much do strength gains vary? A look at SBS survey data and empirical data across the field (39:08)

• Improbable Data Patterns In The Work Of Barbalho Et Al: An Explainer
• Data-Based Muscle, Strength, And Fat-Loss Targets To Set Realistic Training Goals

Why is there so much inter-individual variability? (50:09)

• Genetics of muscle strength and power: polygenic profile similarity limits skeletal muscle performance
• Potent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysis
• High responders to resistance exercise training demonstrate differential regulation of skeletal muscle microRNA expression
• Physiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training: Current Perspectives and Future Research Directions
• Cluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans
• Muscle Androgen Receptor Content but Not Systemic Hormones Is Associated With Resistance Training-Induced Skeletal Muscle Hypertrophy in Healthy, Young Men
• Do Non-Responders to Exercise Exist—and If So, What Should We Do About Them?

What can you do about it? (59:21)

Make sure you have your ducks in a row outside of the gym (1:00:01)

Keep training (1:02:33)

• Separate Effects of Intensity and Amount of Exercise on Interindividual Cardiorespiratory Fitness Response

Train more/harder (1:05:37)

• Refuting the myth of non‐response to exercise training: ‘non‐responders’ do respond to higher dose of training

Measure more variables (1:12:52)

• There Are No Nonresponders to Resistance-Type Exercise Training in Older Men and Women

Experiment with different training styles (1:18:28)

• Different load intensity transition schemes to avoid plateau and no-response in lean body mass gain in postmenopausal women

Embrace other benefits of training and/or find another entire type of training that you respond better to (1:31:14)

• Individual Responses to Combined Endurance and Strength Training in Older Adults

1:45:16 Summary/conclusions

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Mechanical tension, muscle damage, and metabolic stress are often viewed as the key stimuli for muscle hypertrophy. A new study asserts that mechanical activation of fast-twitch muscle fibers is the strongest determinant of muscle hypertrophy, which suggests that mechanical tension is the most noteworthy stimulus for muscle growth. This is an intuitive idea, but Greg’s segment explains why the results of this study fail to support the conclusions that were stated in the paper (and shared widely on social media). 

After that, Eric presents a segment that’s all about food selection. As flexible dieting and “IIFYM” continue to gain popularity, it’s indisputable that dieters can succeed using a virtually limitless variety of food sources, as long as they (approximately) hit their calorie or macro targets consistently. While it’s very true that dieters enjoy a great deal of flexibility in their food choices, this doesn’t mean that food source selection is irrelevant or inconsequential. In Eric’s segment, he discusses some evidence-based guidance for making food choices to facilitate a smoother dieting experience.

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• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

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TIME STAMPS

Intro/Announcements (0:00)

Shampoo versus conditioner (2:15)

Artificial intelligence for summarizing research (6:10)

• Consensus
• Elicit

What’s the primary mechanism of muscle hypertrophy? (16:01)

Confirmation bias (20:32)

Abstract and summary of new study by Hatanaka and Ishii (22:46)

• Effect of resistance training mainly depends on mechanical activation of fast-twitch fiber

Estimating the mechanical activation of fast twitch muscle fibers (27:47)

How validation studies work (31:33)

Exploring the equations used to estimate mechanical activation of fast twitch muscle fibers (34:30)

• Proposal and validation of mathematical model for resistance training

Implications of the model used by Hatanaka and Ishii (41:18)

Comparing and contrasting with longitudinal data (48:07)

• Muscle Failure Promotes Greater Muscle Hypertrophy in Low-Load but Not in High-Load Resistance Training

Conclusions (50:28)

Flexible dieting and “IIFYM” work, but specific food selection still matters (58:25)

Regulation of food intake (1:05:24)

The satiety index (1:15:53)

• A satiety index of common foods

Effect Of Different Food Groups On Energy Intake Within And Between Individuals (1:18:43)

• Effect of different food groups on energy intake within and between individuals

Some key food characteristics to consider (1:28:10)

• Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake
• Texture-based differences in eating rate influence energy intake for minimally processed and ultra-processed meals
• Time to revisit the passive overconsumption hypothesis? Humans show sensitivity to calories in energy-rich meals

Practical applications (1:32:10)

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It’s very common to assume that group-level findings from research will reliably predict how you (or your clients) will respond to a particular training strategy, but that’s not always the case. In today’s episode, Greg discusses the substantial amount of inter-individual variability observed in responses to training interventions, and how to navigate training decisions in light of these hard-to-predict differences among individuals. After that, Eric discusses protein quality: what it is, what affects it, and how much it does (or doesn’t) matter from a practical perspective. His segment summarizes the research directly comparing a wide range of protein sources, and provides practical strategies for protein source selection in vegan, vegetarian, and omnivorous diets.

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Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

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• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Greg’s segment: Individual responses versus group responses in resistance training (10:25)

The importance of assessing individual-level responses (12:43)

Study: Different Load Intensity Transition Schemes to Avoid Plateau and No-Response in Lean Body Mass Gain in Postmenopausal Women.  (17:40)

Broader discussion of individual-level responses and variation from person-to-person (24:19)

What has worked atypically well for Greg and Eric? (33:06)

Eric’s segment: protein quality (40:40)

When you think about consuming raw eggs, what comes to mind? (40:46)

Overview of protein quality (47:47)

• Protein – Which is Best?

Digestibility of raw versus cooked eggs (49:24)

• Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques

Study: Raw Eggs to Support Post-Exercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong? (50:42)

• Raw Eggs to Support Post-Exercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong?

The “chain of assumptions” between protein quality, blood amino acid response, muscle protein synthesis response, and long-term hypertrophy (58:26)

Amino acid profiles of various protein sources (1:01:30)

• The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption

Directly comparing high-quality versus low-quality protein sources (1:05:42)

• Protein Source and Quality for Skeletal Muscle Anabolism in Young and Older Adults: A Systematic Review and Meta-Analysis
• Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
• Making Sense of Muscle Protein Synthesis: A Focus on Muscle Growth During Resistance Training
• A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial
• High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores

Flipping the “chain of assumptions” (1:14:03)

How much protein comes from plant-based sources in an omnivorous diet? (1:16:58)

• The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption

Complementary proteins and practical applications related to selection of protein sources (1:20:43)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode is a celebration of the one-year anniversary of launching MacroFactor. It was recorded with a live YouTube audience on September 16, 2022. In this episode, Greg and Eric answer some viewers’ questions that are specific to MacroFactor, but they also answer several unrelated questions about a wide range of training and nutrition topics. If you’re a MacroFactor user, this episode is a great opportunity to join in on the celebration and get some previews about what the future has in store for MacroFactor. If you aren’t, this episode is still worth a listen, as it offers plenty of evidence-based training and nutrition information.

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Coaching

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MASS Research Review

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Bulk Supplements

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TIME STAMPS

Intro (0:00)

Who’s the host? (1:24)

Greg and Eric’s talking speeds (3:09)

Thanking everyone for joining us and for supporting MacroFactor in year 1 (5:33)

MacroFactor annual report (6:37)

• https://macrofactorapp.com/annual-report-2022/

Biggest unexpected challenges for MacroFactor in year 1 (7:58)

A preview of upcoming feature updates for MacroFactor (11:29)

Predictors of successful dieting experiences (15:33)

Any plans to translate MacroFactor to other languages? (23:05)

Getting more protein on a vegetarian diet (27:59)

What’s your favorite nutrient? (34:24)

Rigid versus flexible cognitive restraint (36:15)

Any tips on bouncing out of “the hole” effectively when doing very deep squats? (43:29)

How do you determine when a cut is done? How long should a cut take, and how long should a subsequent maintenance phase be? Do you need to periodically insert diet breaks or maintenance phases during a long cut? (47:27)

Quick guidance on monitoring rate of weight change within MacroFactor (51:41)

How satiety changes in response to weight loss diets (54:34)

Greg and Eric’s athletic and fitness-related goals for the near future (1:02:44)

Thoughts on 3-minute rest periods between sets for hypertrophy? (1:10:47)

Any plans to include protein quality scores in MacroFactor? (1:15:17)

Looking back on the first year of MacroFactor, do you have any regrets? Would you do anything differently? (1:18:51)

Got any evidence-based information pertaining to the prevention or reversal of hair loss? (1:25:19)

Should someone interested in long-term muscle growth do a long, slow bulking phase, or several repeated cycles involving more aggressive bulking and cutting phases? (1:29:51)

How many days should you rest between workouts? (1:34:44)

Clarifying the podcast publishing schedule (1:37:32)

How does MacroFactor account for abrupt scale weight increases related to increased food intake at the beginning of a bulking phase? (1:38:42)

• https://help.macrofactorapp.com/dashboard/weight_trend/

Should people specifically restrict or eliminate dairy intake when focusing on fat loss goals? (1:41:38)

How do Greg and Eric approach deloads in their own training? Do they change their calorie targets during a deload? (1:44:01)

How much sleep is needed to support recovery from training? (1:51:55)

Greg and Eric each share 1-2 recipes (1:56:42)

Wrap-up (2:06:21)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

We’re officially back for a brand new season! In today’s episode, Greg discusses the research behind how resistance training range of motion impacts muscle growth, with a special focus on stretch-mediated hypertrophy. After that, Eric dives deep into the topic of reverse dieting, which is often touted as a remedy for metabolic adaptation and a strategy to facilitate easier and more sustainable weight loss. However, this popular approach was originally driven by industry marketing rather than scientific evidence. Eric’s segment explores the actual research related to reverse dieting, which tells a much different story than the hyped-up anecdotes you’ll see on social media. He also explains why reverse dieting often appears to work in the short term while falling flat in the long term, and why a simple maintenance phase is a better option than reverse dieting.

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Opening segment: mandatory open-access academic publishing (5:27)

• White House requires immediate public access to all U.S.-funded research papers by 2025

Greg’s segment: stretch-mediated hypertrophy (19:15)

References:

• Can stretching directly cause muscle growth?
• Stronger By Science Research Spotlight post on Instagram
• Effect of range of motion in heavy load squatting on muscle and tendon adaptations
• Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths
• Muscle Architectural and Functional Adaptations Following 12-Weeks of Stretching in Adolescent Female Athletes
• Stretch training induces unequal adaptation in muscle fascicles and thickness in medial and lateral gastrocnemii
• Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility

Partial versus full-ROM for hypertrophy (21:58)

Partial ROM at different muscle lengths (24:08)

Loaded stretching for calf growth (29:10)

“Proof-of-concept” studies (36:13)

More intensive calf stretching for hypertrophy (37:57)

Eric’s segment: reverse dieting (49:32)

References:

• Reverse Dieting: Hype Versus Evidence

Potential conflicts of interest and background information (53:07)

Overview of metabolic adaptation and relative energy deficiency (56:42)

The theoretical basis (and resulting claims) for reverse dieting (1:00:49)

Pertinent questions to be answered in this segment (1:05:29)

Metabolic adaptation versus metabolic damage (1:06:41)

To what extent does metabolic adaptation actually interfere with weight loss and weight maintenance? (1:11:20)

Is dieting with a higher calorie target actually easier? (1:21:17)

Why the metabolic phenotype research casts serious doubts on reverse dieting (1:24:07)

Empirical data from physique athletes (1:33:20)

Overfeeding at natural body weight versus weight regain after dieting (1:38:22)

Empirical data from the Minnesota Starvation Experiment (1:47:15)

Important clarifications (1:53:26)

Illusions that make reverse dieting seem way more effective than it is (1:54:56)

Is there ever a good reason to reverse diet? (2:18:56)

Practical applications and conclusions (2:23:52)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #13, Greg sits down with Eric Trexler to discuss cooking, leisure time activities (other than exercise), organization and efficiency tips, the loneliness epidemic, and a bunch of other miscellaneous topics.

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Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

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MASS Research Review

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TIME STAMPS

Intro/Announcements (0:00)

What seems difficult to cook or bake, but is actually pretty easy and worth trying? (2:19)

What is the worst meal you’ve ever cooked? (19:35)

What is the worst thing you’ve ever smelled? (29:13)

What are some organizational habits you employ that improve your work, learning, or life? (38:03)

What are your thoughts on the "loneliness epidemic"? (55:21)

How might you spend your extra leisure time during a layoff from training? (1:13:58)

• A Guide To Detraining: What To Expect, How To Mitigate Losses, And How To Get Back To Full Strength

Do you feel like you've accomplished all the major life goals you set for yourself as a kid? (1:27:38)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #12, Greg sits down with Eric Trexler to discuss celebrity look-alikes, facial hair, student loan forgiveness, pivotal life moments, least favorite jobs, music, movies, trolley problems, the Road to Enlightenment, and a bunch of other miscellaneous topics.

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Coaching

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MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

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TIME STAMPS

Intro/Announcements (0:00)

Update/clarification: Eric’s disinterest in gadgets, and even basic technologies (3:02)

Celebrity look-alikes (7:44)

• Reconstruction of Greek philosopher Aristotle based on his bust.

What are the different facial hair styles you've tried? What was the most ridiculous? (15:09)

Thoughts on student loan forgiveness? (20:35)

What is the biggest “what if” moment in your lives? What small event completely could have changed the trajectory of your life unknowingly? (28:34)

What is the worst job you’ve ever had? What made it the worst? (35:45)

Any “under the radar” music that you’re listening to? (46:23)

What are your favorite 5 movies of all time? (49:57)

You are being sent back to Florence, Italy in the year 1000 CE. You can bring one item with you, as long as it fits in a backpack. Your mission is to accelerate human civilization. What do you bring? (57:03)

Trolley Problems (1:00:52)

When and why did Eric’s Road to Enlightenment begin? (1:25:05)

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• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #11, Greg sits down with Eric Trexler to discuss freak athletes, pets, luxury items, alternative careers, podcast recommendations, and a bunch of other miscellaneous topics.

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

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• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

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Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

How was summer break? (3:18)

Do you guys have any more stories about freak athletes? (8:26)

If every NFL athlete were to compete in bodybuilding, how many would you guess would have the ability to make the Olympia stage, if any? (20:24)

I would like you to speak about your relationships with animals/pets. Do you have gym “mascots” for your home facility or outside of the home facility? Also, the obvious question: cats or dogs? (23:37)

What's the coolest country you've been to? Is it cooler than America? (31:28)

If you had to give up gluten or dairy for the rest of your life, which would you pick? (38:20)

What is the most “luxurious” thing you own, that you don’t ever want to live without? (44:05)

Who would win in a fight: a Greg sized Eric, or an Eric sized Greg? (51:20)

What is the best method for starting a campfire? (56:12)

If you weren't doing what you do now, what would you be doing with your life? Any other passions or near-misses when it comes to other ways your life would've gone that you can think of? (1:00:39)

What is a piece of modern technology/gadget that you flat out reject, and insist on doing things the way you've always done before said technology/gadget? (1:09:54)

What are your favorite podcasts? Other than Iron Culture and Joe Rogan, of course? (1:17:30)

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RECOMMENDED PRODUCTS

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Eric kicks things off by answering two questions from listeners. The first is about proper mixing and storage of creatine, and the second is about rediscovering and restoring motivation to work out. Next, Greg provides a research-packed answer to a listener’s question about whether or not there is a point of diminishing returns when it comes to weight loss and walking. After that, Eric discusses a few issues in the world of research and academic publishing that should impact the way we interpret some scientific research papers. Finally, to play out the show, Eric provides some more recommendations for music to train to.

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Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

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• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Q&A: I mix my creatine in boiling water, and leave it in the refrigerator overnight. Is that okay? (2:11)

• Analysis of the efficacy, safety, and regulatory status of novel forms of creatine
• Not Another Boring Creatine Guide: Answers To FAQs And Lesser-Known Benefits
• Creatine and Caffeine

Q&A: I’ve lost motivation to work out, and I truly don’t enjoy it anymore. What should I do? (16:20)

• An Evidence-Based Approach To Goal Setting And Behavior Change
• Self-Determination Theory 

Q&A: Is there a point of diminishing returns when it comes to weight loss and walking? (32:10)

• Dose-response relationship between walking and the attenuation of inherited weight
• Relationship Between Physical Activity, Body Mass Index, and Risk of Heart Failure
• A Meta-Analysis of Pedometer-Based Walking Interventions and Weight Loss

Research Roundup: Issues in Research and Academic Publishing (58:18)

• Medical Hypotheses
• The Citation of Retracted COVID-19 Papers is Common and Rarely Critical
• Is There an Epidemic of Research Fraud in Natural Medicine?

To Play Us Out: Rage Against the Machine and Audioslave (1:23:02)

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• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Eric shares a sauna update that explores the effects of sauna bathing on exercise recovery and training adaptations. Next, Greg presents a research review segment that covers the surprisingly positive effects of plyometric exercises on muscle hypertrophy. After that, Eric answers a listener’s questions related to intuitive eating, mindful eating, and health at every size. Finally, to play out the show, Eric revisits the topic of cultural life in Ohio.

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

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• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Q&A: How does sauna bathing impact recovery and training adaptations? (3:54)

• Acute Neuromuscular and Hormonal Responses to Different Exercise Loadings Followed by a Sauna
• Effects of Postexercise Sauna Bathing on Recovery of Swim Performance
• Effect of post-exercise sauna bathing on the endurance performance of competitive male runners
• Intermittent post-exercise sauna bathing improves markers of exercise capacity in hot and temperate conditions in trained middle-distance runners
• The Prevalence of Use of Various Post-Exercise Recovery Methods after Training among Elite Endurance Athletes

Research Review: Plyometrics for hypertrophy (23:58)

• Effects of plyometric vs. resistance training on skeletal muscle hypertrophy: A review
• Effect of Plyometric Jump Training on Skeletal Muscle Hypertrophy in Healthy Individuals: A Systematic Review With Multilevel Meta-Analysis
• Effects of Plyometric Training on Lower Body Muscle Architecture, Tendon Structure, Stiffness and Physical Performance: A Systematic Review and Meta-analysis
• Smith Machine Curl Throw by Jim Stoppani

Q&A: How can someone claim to use “intuitive eating” within the context of weight loss? (48:56)

• The influence of mindful eating and/or intuitive eating approaches on dietary intake: A systematic review

Health at every size, body positivity, and embracing body diversity (1:00:27)

To Play Us Out: Update on Ohio culture (1:18:50)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Eric discusses his newest article that describes the drawbacks of “cheat meals” while recommending some more advisable alternatives. After that, Greg presents a Research Review about the time course of detraining when you take some time off from the gym. Finally, Eric answers a listener’s question about the potential health benefits of sauna bathing, then closes out the show with some bluegrass music recommendations.

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MacroFactor

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MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:10)

Feats of Strength (9:04)

• Front squats 260 x 3
• 281kg front squat at 99kg bodyweight

SBS Article Discussion: Cheat meals (11:26)

• The Drawbacks of “Cheat Meals” (and More Advisable Alternatives)

Planned hedonic deviation (29:59)

Slack with a cost / “calorie reserve” (31:53)

Research Review: Time off from training (41:27)

• Effect of training cessation on muscular performance: A meta-analysis
• Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failure
• Effect of Immobilisation on Neuromuscular Function In Vivo in Humans: A Systematic Review
• Exercise dosing to retain resistance training adaptations in young and older adults
• How To Return To Strength Training After An Extended Break

Q&A: Is sauna bathing actually beneficial, or does it just feel nice? (1:03:53)

• Association between sauna bathing and fatal cardiovascular and all-cause mortality events
• Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review
• The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review
• Sauna use as a lifestyle practice to extend healthspan
• What Is the Impact of Energy Expenditure on Energy Intake?

To Play Us Out: Bluegrass music recommendations (1:23:36)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s show begins with a recap of results from the men’s division of the IPF world championships and USAPL Mega-Nationals. After that, Eric revisits the topic of beta-ecdysterone and turkesterone supplementation in light of some controversy within the supplement industry. Next, Greg discusses the newest Stronger By Science article by Cameron Gill, which explores the most commonly neglected movements and muscles. That’s followed by a Coach’s Corner segment in which Eric discusses carbohydrate overfeeding in the context of bulking diets, and directly compares it to fat overfeeding. Finally, Greg discusses an unfortunate example of “science by press release” related to running’s effects on aortic stiffness, and Eric closes out the show by recommending some music to lift to.

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MacroFactor

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• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:22)

Feats of Strength (3:53)

• World Open Classic Powerlifting Championships scoresheets
• USAPL Mega Nationals results

Revisiting turkesterone and phytoecdysteroids (10:37)

• Lab Testing Results Of Turkesterone, Beta Ecdysterone
• Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans
• SBS Podcast Episode 8: Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms
• Turkesterone Explained: What's All The Hype About? by Jeff Nippard
• Turkesterone Talk with Dr. Eric Trexler and Jeff Nippard

SBS Article Discussion: The Most Commonly Neglected Movements and Muscles (and Exercises to Address Weak Links) (28:27)

• The Most Commonly Neglected Movements And Muscles (And Exercises To Address Weak Links)

Coach’s Corner: Carbohydrate overfeeding and bulking macros (37:31)

• De novo lipogenesis during controlled overfeeding with sucrose or glucose in lean and obese women
• Effect of carbohydrate overfeeding on whole body and adipose tissue metabolism in humans
• Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man
• If You Go "High Carb", You Better Go Really High! Seven Meals/Day, More than 800g of Carbs, Less Than 50g of Fat & 1000kcal Over Maintenance and Still "Lean Gains"!

Research Review: Does running increase aortic stiffness in men? (1:00:15)

• Endurance exercise may affect body's largest artery differently in men and women
• From runner’s face to dodgy knees: Why running helps keep women young, but ages men
• Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis
• Reduction in incident stroke risk with vigorous physical activity: evidence from 7.7-year follow-up of the national runners' health study
• Running to Lower Resting Blood Pressure: A Systematic Review and Meta-analysis

To Play Us Out: Music recommendations for lifting (Tool and Mastodon) (1:13:09)

MORE FROM THE SBS TEAM

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RECOMMENDED PRODUCTS

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s show begins with a recap of results from the women’s division of the IPF world champions. After that, Greg shares a hybrid Article Discussion/Tech Support segment about a new article covering MacroFactor’s revamped food logging system, which makes it (objectively) the fastest food logger on the market. After that, Greg and Eric debut the “Armchair Scientist’s Corner,” a spinoff of the Coach’s Corner segment, in which they discuss some unfavorable trends in the scientific literature. That’s followed by a Q&A segment covering topics including how to make incremental changes to your daily calorie target, creatine’s effects on hydration and cognitive function, nasal breathing, and how exercise might (or might not) impact certain health-oriented nutrition recommendations. Finally, to close out the show, Eric presents a history lesson about how the field of exercise science came to be.

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage (1:12)

Feats of Strength (8:00)

• Results of the 2022 World Open Classic Powerlifting Championships

SBS Article Discussion / Tech Support: Confirming MacroFactor’s top spot as the fastest food logger on the market (14:20)

• What is the Fastest Food Logger? We Designed a System to Find Out

Armchair Scientist’s Corner: The state of science, and rethinking the hierarchy of evidence (25:24)

• Tweet about systematic reviews and RCTs
• New evidence pyramid
• Many researchers were not compliant with their published data sharing statement: mixed-methods study

Q&A (50:58)

Once you set an initial daily calorie target based on your estimated total daily energy expenditure, how do you adjust your diet from there? (51:07)

• From Mass To Energy: The Basic Physiology Of Calories
• MacroFactor’s Algorithms and Core Philosophy

Can you actually “use” the extra water that’s associated with intramuscular creatine storage? (55:37)

• The Physiological Effects of Creatine Supplementation on Hydration: A Review

What does the research on the cognitive benefits of creatine supplementation look like these days? (59:10)

• Creatine Supplementation and Brain Health

Is there any detriment to mouth breathing versus nose breathing? (1:10:04)

Why do some people assume that many health-oriented nutrition principles don't apply to them just because they’re lean, well-trained, or physically active? (1:16:18)

• Metabolic effects of a prolonged, very-high-dose dietary fructose challenge in healthy subjects

To Play Us Out: The history of exercise physiology (1:30:58)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
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• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Greg and Eric revisit the topic of buffering supplements and fatigue as Eric presents a Research Review about the mechanisms driving neuromuscular fatigue. After that, Greg discusses his cover story from the most recent issue of the MASS Research Review, which is also available at strongerbyscience.com. In the article, Greg explores under-representation of female participants within strength, hypertrophy, and supplement research. The discussion covers the extent of the disparity, the surprising observation that the gap is getting worse over time, and how this research imbalance impacts training and nutrition recommendations for female lifters. Next, Eric shares a Coach’s Corner segment about programming high-intensity interval training (HIIT) and sprint interval training (SIT) for lifters. Finally, to close out the show, Eric and Greg share some music and video game recommendations.

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:26)

Feats of Strength (6:53)

• Antonino Pizzolato

Research Review: Fatigue mechanisms (8:32)

• Lactic Acid and Exercise Performance
• Peripheral fatigue: new mechanistic insights from recent technologies
• Neural Contributions to Muscle Fatigue: From the Brain to the Muscle and Back Again
• Phosphate and acidosis act synergistically to depress peak power in rat muscle fibers

The major challenges (and low success rates) of mechanistic speculation (23:07)

SBS Article Discussion: Where are all the Female Participants in Strength, Hypertrophy, and Supplement Research? (29:32)

• Where Are All The Female Participants In Strength, Hypertrophy, And Supplement Research?
• Strength And Physique Systematic Review And Meta-Analysis Master List

Do findings from male participants typically generalize to female participants? (42:25)

Why more research with female participants is needed (53:27)

Coach’s Corner: HIIT programming (59:27)

• High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocol
• Endurance Training Intensity Does Not Mediate Interference to Maximal Lower-Body Strength Gain during Short-Term Concurrent Training
• Central and peripheral fatigue following non-exhaustive and exhaustive exercise of disparate metabolic demands
• Exercise-induced muscle damage following a bout of sport specific repeated sprints

Clarification about sex disparities in research (1:16:12)

To Play Us Out: The Black Keys, Hill Country Blues, and Pokémon Legends: Arceus (1:24:52)

• Hill country blues

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode begins with a spoiler in the Feats of Strength segment, as we discuss the winner of this year’s World’s Strongest Man competition. After that, Eric presents a Research Roundup segment about buffering strategies. The segment is mostly about new research on beta-alanine and a couple of related ingredients (carnosine and anserine), but also includes discussions about hyperventilation and the mechanisms involved with various buffering strategies. After that, Greg discusses his newest article on the MacroFactor website, which is called “The Problems with Calorie Counting.” It explores the shortcomings of many common strategies implemented by calorie counters, such as aiming for generic calorie targets or using wearable technologies or predictive equations to estimate energy expenditure. Finally, the show closes with a music recommendation from Eric, and some interesting lichen facts presented by Greg.

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• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (3:18)

Feats of Strength (4:26)

Research Roundup: Buffering strategies (6:36)

Beta-alanine (7:34)

• Does beta-alanine supplementation enhance adaptations to resistance training? A randomized, placebo-controlled, double-blind study

Mechanisms (17:41)

Hyperventilation (23:41)

• Hyperventilation-Aided Recovery for Extra Repetitions on Bench Press and Leg Press

Carnosine and Anserine (30:55)

• The ergogenic effect of acute carnosine and anserine supplementation: dosing, timing, and underlying mechanism
• Ergogenic effect of pre-exercise chicken broth ingestion on a high-intensity cycling time-trial

SBS Article Discussion: The Problems with Calorie Counting (43:20)

Issues with generic calorie targets (46:53)

Issues with wearables for estimating energy expenditure (54:05)

Issues with common TDEE estimation equations (1:00:56)

 To Play Us Out: Wilco and Lichens (1:19:21)

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RECOMMENDED PRODUCTS

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode begins with two unconventional but remarkable Feats of Strength. After that, Eric presents a Research Review segment about the deleterious effects of sedentary time (even in people who regularly exercise), and some practical strategies for reducing sedentary time. Next, Greg reviews a study linking certain masculine traits to mating success, which has been spread widely (and misinterpreted widely) on social media. That’s followed by a brief segment about high-intensity interval training (HIIT), in which Eric clarifies some definitions and describes the wide range of protocols that fall under the “HIIT” umbrella, which can be very adaptable and accessible to all fitness levels. Finally, the show closes with a music recommendation from Eric.

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MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:29)

Feats of Strength (9:00)

• John Brzenk
• Don Gorske

Research Review: Sedentary Time (19:33)

• Sedentary behaviour and risk of all-cause, cardiovascular and cancer mortality, and incident type 2 diabetes: a systematic review and dose response meta-analysis
• Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysis
• Joint associations of accelero-meter measured physical activity and sedentary time with all-cause mortality: a harmonised meta-analysis in more than 44 000 middle-aged and older individuals

MET levels and physical activity (25:59)

• 2011 Compendium of Physical Activities: a second update of codes and MET values

Exercise snacks (33:58)

• Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health

Research Review: Mating Success (40:17)

• The Male Trait That Best Predicts Men's Mating Success
• A meta-analysis of the association between male dimorphism and fitness outcomes in humans

Coach’s Corner: HIIT Protocols (1:02:19)

• High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocol

To Play Us Out: Music Recommendation (Radiohead) (1:13:10)

• Radiohead Wikipedia page

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s show is an uncharacteristically anecdote-heavy episode of the podcast. After Greg shares some new Feats of Strength, Eric presents a Coach’s Corner segment about a modified version of the “one-meal-a-day” (OMAD) eating pattern. This strategy, which may be described as protein-sparing-modified-time-restricted-eating, aims to capitalize on the potential upsides of OMAD while attenuating the downsides. After that, Greg shares his own Coach’s Corner segment about joint-friendly warm-up strategies, which leads to a broader discussion about where anecdotal evidence fits within an evidence-based approach to training, nutrition, or content creation. Next, Eric answers a listener’s question about how to retain muscle while cutting. Finally, to close out the show, Greg recommends some people you should follow on social media, along with a new media recommendation. 

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MASS Research Review

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Bulk Supplements

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TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:20)

Feats of Strength (4:43)

Coach’s Corner: protein-sparing-modified-time-restricted-feeding (modified OMAD) (6:45)

Coach’s Corner: joint-friendly warm-up strategies (25:16)

General discussion about where anecdotal evidence fits within an evidence-based approach to training, nutrition, or content creation (38:18)

Q&A: How to retain muscle while cutting (49:28)

• Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes
• Systematic Review and Meta-analysis: When One Study Is Just not Enough
• Lean mass sparing in resistance-trained athletes during caloric restriction: the role of resistance training volume

People to follow on social media (1:12:58)

• Ben Patrick, Ben Carpenter, Claire Zai, Emma Storey-Gordon

To Play Us Out: Media recommendation (1:24:41)

• Under the Banner of Heaven

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RECOMMENDED PRODUCTS

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode features two remarkable Feats of Strength – one from a human, and one from a tree. After that, Eric presents a Research Review segment in defense of dietary fiber, and Greg responds to some feedback about previous segments on oral contraceptives and the impact of exercise on mortality. Finally, the show closes with a discussion about how to encourage people to start exercising (and maintain it), along with some vague words of caution and a shocking revelation about kiwis.

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MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:06)

Feats of Strength (3:52)

• Jessica Buettner deadlifts 250kg x 2
• Jessica Buettner squats 217.5kg

Research Review: Dietary fiber (7:25)

• A Short-Term Low-Fiber Diet Reduces Body Mass in Healthy Young Men: Implications for Weight-Sensitive Sports
• Health benefits of dietary fiber
• The Health Benefits of Dietary Fibre

Three common anti-fiber (or anti-plant) claims (23:02)

Q&A (31:52)

Responding to feedback about oral contraceptives (32:00)

• Discussion on prior episode

Responding to feedback about exercise and mortality (36:10)

• Discussion on prior episode

How can I encourage someone who doesn't currently exercise to start exercising and maintain it? (49:37)

• Self-determination theory

To Play Us Out: Vague words of caution, and a shocking revelation about kiwis (1:09:16)

• Jeff Nippard's video: Is The Sumo Deadlift Cheating? (Response To CBum)

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RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode features a crazy (and historic) Feat of Strength, which leads into a discussion about whether or not sumo deadlifting is cheating. After that, Eric answers a few questions from listeners about topics including easy vegetarian protein sources, how to deal with a tendency to procrastinate, how long a weight loss phase can last, and whether or not you should have a maintenance phase immediately after a bulking phase. Finally, to close out the show, Greg discusses his recent article about how oral contraceptives impact (or don’t impact) training adaptations, along with a brief discussion about some good (and absolutely terrible) television show endings.

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MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:37)

Feats of Strength (9:42)

• Krzysztof Wierzbicki

Is the sumo deadlift cheating? (11:50)

• Is The Sumo Deadlift Cheating? (Jeff Nippard video)
• Should You Deadlift Conventional Or Sumo?

Q&A (34:46)

Considering the road to enlightenment: is there a vegetarian variation of the culinary shredded chicken staple? (35:05)

Any insight on dealing with procrastination? (37:21)

If you intend to lose a lot of weight, should you break the cut into 12-week increments with some maintenance periods in between, or lose it all in one continuous cut? (54:14)

• More info on diet breaks

Do you need to do a maintenance period after a bulk to effectively retain the newly added muscle mass? (57:47)

SBS Article Discussion: Do Oral Contraceptives Affect Your Gains? (1:04:45)

• Do Oral Contraceptives Affect Your Gains?
• Molecular markers of skeletal muscle hypertrophy following 10 wk of resistance training in oral contraceptive users and nonusers

To Play Us Out: Endings of television seasons/shows (1:17:34)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode features a huge breakthrough in Eric’s Road to Athens segment, which leads to a mini Coach’s Corner segment about training around hip pain. After that, Eric discusses his recent Stronger By Science article about body recomposition and gaining strength or muscle mass while in a caloric deficit. Finally, much of the show is dedicated to reviewing the research covered in the newest “Best of MASS” issue, which is now free to download. To close out the show, Eric provides further proof that reading is bad, and Greg provides some media recommendations (and anti-recommendations).

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MASS Research Review

• Get the free 130-page "Best Of" issue of MASS Research Review. This brand new "Best Of" issue of MASS contains 5 articles, 2 videos, and 10 Research Brief articles breaking down some of the best and most relevant nutrition, strength, and physique research from 2021-2022.
• Subscribe to the MASS Research Review during the big anniversary sale (ending May 3).

MacroFactor

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Bulk Supplements

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TIME STAMPS

Intro/Announcements: MASS Anniversary Sale (0:00)

Feats of Strength (4:04)

• Krzysztof Weirzbicki

Road to the Stage / Road to Athens (8:13)

Coach’s Corner: Training around hip pain (11:26)

SBS Article Discussion: Building Muscle in a Caloric Deficit: Context is Key (20:25)

Research Roundup: MASS anniversary edition (44:06)

• All articles and studies discussed in this segment can be found here

A Heuristic For Estimating Energy Expenditure During Resistance Training (44:34)

The Bench Press May Target Different Muscles in Male and Female Lifters (55:06)

Attentional Focus May Influence Strength Development (1:02:53)

The Interference Effect is Getting Less Scary by the Day (1:20:39)

• Episode 74: Energy Compensation, Interference Effect, Underestimating Supplements

An Update on Sarcoplasmic Hypertrophy (1:21:01)

Extra-quick summaries (1:35:37)

• Replacing Animal Proteins With Plant Proteins: Are There Any Downsides?
• Collagen Protein Isn’t Great for Promoting Muscle Hypertrophy
• Adding Another Layer to the Energy Compensation Discussion
• Is Everything That’s Measured Worth Managing?
• Cold Exposure For Fat Loss: Physiology Can Be “Cool” Without Being Useful
• When and How are Flexible Templates Actually Useful?
• The Link Between Overtraining and Low Energy Availability
• The Most Comprehensive Look at Proximity to Failure Yet
• Time-Efficient Programming Strategies
• Periodizing Singles in Powerlifting Training

To Play Us Out: Why reading is bad, and media recommendations (1:47:42)

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RECOMMENDED PRODUCTS

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode features a big milestone in Greg’s Road to the Stage update, followed by a Research Review that’s sure to stir up some controversy and debate. Researchers recently reported that a little bit of resistance training is associated with lower risk of chronic disease and mortality, but doing more than 2-2.5 hours per week appeared to be considerably worse than doing only 30-60 minutes per week, and potentially worse than doing none at all. In this Research Review, Greg gets to the bottom of it and provides some tentative but practical conclusions. After that, Greg and Eric answer a few questions from listeners, covering topics including potential sleep disruption from pre-bed meals, cannabis for lifters, creatine timing, what to do when you’ve met your daily protein target but you’re below your total calorie target, the way overhead press strength scales with body weight, consequences of insufficient protein intake, how volume for one muscle influences hypertrophy for other muscles, and the role of debates in evidence-based fitness. To close out the show, Eric presents his second (but very disappointing) installment of the fan-favorite segment, “Eric’s Seder Stories.”

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MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

• Get a free 130-page issue of MASS Research Review. This brand new "Best Of" issue of MASS contains 5 articles, 2 videos, and 10 Research Brief articles breaking down some of the best and most relevant nutrition, strength, and physique research from 2021-2022.
• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (3:21)

Research Review: The effects of lifting on mortality risk (11:10)

• Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies

 Q&A (42:23)

Is a high-protein meal before bed worth the potential boost for muscle protein synthesis if it causes sleep disruption? (43:07)

• Walking Benefits and Pre-Sleep Protein

Any updates on the effects of cannabis on strength or hypertrophy? (48:35)

• Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders
• Cannabis Use and Sport: A Systematic Review
• Cannabis and Athletic Performance

Should creatine be consumed after workouts to maximize its effects? (52:55)

• Timing of Creatine Supplementation around Exercise: A Real Concern?
• Creatine guide: Addendum about gastrointestinal (GI) discomfort in response to creatine ingestion

You’re planning for three meals per day, but already hit your protein target within the first two meals. How much protein should you eat in your third meal? (55:12)

Why does the strict overhead press scale so hard with bodyweight compared to other lifts, particularly the jerk? (1:01:36)

What happens if you massively undereat protein? (1:07:46)

How much does one’s volume for any given muscle affect (positively or negatively) hypertrophy for other muscles? (1:09:29)

Why don’t you debate ? (1:18:19)

To Play Us Out: Eric’s Seder Stories, Part 2 (1:32:09)

• Episode 1: Creatine, Genetics, and Dr. Peter Fitschen

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RECOMMENDED PRODUCTS

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode features a Road to the Stage update by Greg, followed by a fascinating Research Review about the effects of spirulina supplementation on symptoms of allergic rhinitis. After that, Greg and Eric answer a few questions from listeners, covering topics including the effects of dietary fat intake on satiety, the pros and cons of supplementing with vitamins and fish oil, and the utility of bathroom scales with bioelectrical impedance technology for tracking longitudinal changes in body composition. To close out the show, Eric shares a remarkable stat from the NBA, and Greg shares a movie recommendation.

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MacroFactor

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• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (2:01)

Research Review: Spirulina for allergic rhinitis (3:53)

• Efficacy of Spirulina for Allergic Rhinitis

Q&A (22:31)

Is dietary fat actually satiating? (22:40)

• Fats and Satiety

Some people in the fitness industry are fairly outspoken critics of multivitamin, vitamin D, and fish oil supplementation. What’s Eric’s take on the matter? (51:52)

• U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003–2008
• Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES 2011–2012
• Vitamin D deficiency and insufficiency among US adults: prevalence, predictors and clinical implications
• Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States
• Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005–2016 NHANES
• Multivitamin/mineral supplement contribution to micronutrient intakes in the United States, 2007-2010
• Foods, fortificants, and supplements: Where do Americans get their nutrients?
• Nutrients in the US Diet: Naturally Occurring or Enriched/Fortified Food and Beverage Sources, Plus Dietary Supplements: NHANES 2009-2012
• Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States
• Impact of Frequency of Multi-Vitamin/Multi-Mineral Supplement Intake on Nutritional Adequacy and Nutrient Deficiencies in U.S. Adults

When it comes to estimating body-fat percentage, BIA scales aren’t valid. But are they reliable enough to track body composition changes over time? (1:10:04)

To Play Us Out: Stat of the day (NBA edition) and a movie recommendation (1:21:24)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

To begin today’s episode, Greg and Eric clear the air and provide some updates about the recent chaos within the Stronger By Science Cinematic Universe. After that, Greg shares some Feats of Strength, followed by a Q&A segment. Topics covered include scaling protein recommendations to various body size metrics, how muscle fiber types should (or should not) impact your approach to training, how concerned we should (or should not) be about a new study linking artificial sweeteners to increased risk of cancer, and the health-related risks and benefits associated with dietary nitrate intake. To close out the show, Eric shares some stuff he learned about at the beach.

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MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
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Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Feats of Strength (7:50)

• Danny Grigsby – Deadlift
• Jesus Olivares – Total
• Tiffany Chapon
• Noémie Allabert

Q&A (14:05)

How do protein requirements scale for people of differing body size and body composition? (14:13)

• The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein
• A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
• Indicator Amino Acid-Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is Several-Fold Greater than the Current Recommended Dietary Allowance
• Protein to Maximize Whole-Body Anabolism in Resistance-trained Females after Exercise

How much can muscle fiber type vary between individuals? What factors determine or influence an individual’s fiber type distribution? How can an individual determine their approximate fiber type ratio for a given muscle, and how would this influence their approach to training? (40:56)

How concerned should we be about a new study linking artificial sweeteners to increased risk of cancer? (58:24)

• Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study
• Sugary drink consumption and risk of cancer: results from NutriNet-Santé prospective cohort

Aside from performance, what are the health-related risks and benefits associated with dietary nitrate intake? Do the risks and benefits differ when comparing nitrate-rich vegetables to cured meats containing nitrate? (1:19:35)

• Inorganic nitrite and nitrate: evidence to support consideration as dietary nutrients
• Dietary Nitrates, Nitrites, and Nitrosamines Intake and the Risk of Gastric Cancer: A Meta-Analysis

To Play Us Out: Stuff Eric learned about at the beach (1:33:14)

• Graveyard of the Atlantic
• Roanoke Colony
• Wright brothers

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Greg and Eric explore the art and science of “peaking” for physique athletes. The discussion covers carbohydrate loading, water intake adjustments, and electrolyte manipulation for the purpose of transient physique optimization. This conversation digs into the limited research available, while also providing practical recommendations guided by a combination of scientific evidence and real-world experience. Finally, Greg and Eric close out the episode by unanimously recommending a TV show that aligns with the values of the Stronger By Science Podcast.

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro (0:00)

Road to the Stage (4:16)

Road to Athens (6:47)

Feats of Strength: Jen Thompson (9:13)

• Video of Jen Thompson's 145.5kg world record bench

Research Review: Physique science and peak week (12:31)

Defining “peaking” in physique sport (12:44)

History of bodybuilding/physique research (15:31)

How common is “peaking?” (21:51)

• Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders

Observational research on “peaking” (23:05)

• Changes in body composition, diet, and strength of bodybuilders during the 12 weeks prior to competition

Experimental research on carbohydrate loading (24:02)

• Effects of carbohydrate loading and weight-lifting on muscle girth

Quasi-experimental research on carbohydrate loading (28:43)

• Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal Symptoms

Research on intracellular and extracellular fluid shifts (38:38)

• Changes in Intra-to-Extra-Cellular Water Ratio and Bioelectrical Parameters from Day-Before to Day-Of Competition in Bodybuilders: A Pilot Study

Practical peaking strategies (58:13)

Future directions for bodybuilding and physique research (1:01:38)

Q&A: When will Greg become a full-time host of the podcast? (1:10:09)

To Play Us Out: Righteous Gemstones (1:12:17)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Eric discusses the ins and outs of protein digestion speed, and why you probably don’t have to worry about consuming “fast proteins” post-workout and “slow proteins” pre-bed. After that, Greg and Eric field a number of questions from listeners, covering a range of topics including the relationship between exercise variety and hypertrophy, how to train for greater bone density, what acute protein synthesis studies can (or can’t) tell us about eating to maximize hypertrophy, and whether or not you need to balance “pushing” and “pulling” volume to keep your shoulders healthy and pain-free. To close out the show, Eric confidently recommends a travel destination he’s never been to.

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Research Roundup: Protein digestion speed (1:35)

Q&A (28:42)

If overall volume and intensity are equated, is doing 5 different exercises for a particular muscle group more effective (for hypertrophy) than doing a single exercise for that muscle group? (29:30)

Why does the Stronger By Science Community Facebook group only have 4,400 members, while Jim Stoppani’s Facebook group has almost 120,000? (32:20)

How should you train to maximize bone density? (38:05)

What’s a training or nutrition strategy from the past that you’d like to see come back into style? (47:17)

Are short-term measures of muscle protein synthesis predictive of longitudinal muscle hypertrophy? As long as total protein and calorie intake are matched, is there a significant difference between eating two meals per day versus eating every 3-4 hours? (57:27)

Do you really need to balance your “pushing” and “pulling” volume to keep your shoulders healthy and pain-free? (1:01:24)

To Play Us Out: Travel recommendation - Rottnest Island, Australia (1:13:05)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Greg presents a deep dive into the multifaceted benefits of walking. Rather than focusing exclusively on correlations from observational studies, this Research Roundup covers several meta-analyses of randomized controlled trials. During the conversation, Greg and Eric discuss how walking might impact general health and wellness, in addition to performance, recovery, and body composition. After that, Eric answers a listener’s question about pre-bed protein consumption, and Greg shares some interesting biographical information about the host of the show.

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (4:54)

Research Roundup: the multifaceted benefits of walking (6:26)

• Research Spotlight: Walking away from an early grave

Walking - general health and wellness implications (6:59)

• Daily Step Count and All-Cause Mortality: A Dose-Response Meta-analysis of Prospective Cohort Studies
• The effect of walking on fitness, fatness and resting blood pressure: A meta-analysis of randomised, controlled trials
• The effect of walking intervention on blood pressure control: a systematic review
• A meta-analysis of pedometer-based walking interventions and weight loss
• Walking for depression or depressive symptoms: A systematic review and meta-analysis
• Walking and primary prevention: a meta-analysis of prospective cohort studies
• Inactivity Causes Resistance to Improvements in Metabolism After Exercise
• Is there evidence that walking groups have health benefits? A systematic review and meta-analysis