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37 episodes with stronger by science
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4 episodes with stronger by science
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3 episodes with stronger by science
2 episodes with stronger by science
2 episodes with stronger by science
2 episodes with stronger by science
TIME STAMPS00:05:58 - Question 01 - Strength & Longevity00:25:23 - Question 02 - Progressive Overload and Bodyweight00:34:40 - Question 03 - Resistance Curve vs. Range of Motion00:41:43 - Question 04 - Bulking, Metabolism and Weight Gain00:51:15 - Question 05 - Hypertrophy vs. Rest Times01:03:15 - Question 06 - PEDs in Professional Sports01:27:05 - Question 07 - Training/Nutrition Program for Teens MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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.
Email your questions to podcast@strongerbyscience.com!Note: The full list of sources and notes can be found on the episode page on strongerbyscience.comBMR article series: https://macrofactorapp.com/articles/bmr/TIME STAMPS0:00:32 – Important announcement0:12:00 – Why discuss BMR?0:16:00 – What is BMR (terminology)?0:20:40 – Determinants of BMRhttps://macrofactorapp.com/best-bmr-equations/https://macrofactorapp.com/determines-basal-metabolic-rate/0:24:05 – The (In)accuracy of BMR prediction equationshttps://macrofactorapp.com/metabolism/0:40:00 – Impact of Sex on BMRhttps://macrofactorapp.com/sex-basal-metabolic-rate/49:05 – Impact of age and weight loss on BMRhttps://macrofactorapp.com/aging-and-metabolism/https://macrofactorapp.com/weight-loss-bmr/Brief aside: total variability and PCOS:https://macrofactorapp.com/range-of-bmrs/https://macrofactorapp.com/pcos-bmr/58:00 – Impact of weight gain on BMRhttps://macrofactorapp.com/weight-gain-bmr/1:08:10 – Why athletes have higher BMRshttps://macrofactorapp.com/athlete-bmr/ MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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.
0:00- Intro 1:00- Pak's background and strength 8:00- Bodybuilding versus other endeavors 10:30- New lengthened partials research 17:30- Stretch mediated hypertrophy vs lengthened partials 22:00- Lengthened partials 35:00- Advanced trainees and genetic elites 51:00- Stronger By Science 1:00:00- Appealing to the masses 1:04:00- Where to find Dr. Pak
In this episode, Pak and Milo break down the research around how to warm-up for maximum muscle growth and strength. What should your warm-up strategy be? Finally, they cover some questions asked by listeners.TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-142 here00:15:30 - Warming Up for Hypertrophy - Overview, Existing Research and Limitations00:27:26 - Warming Up for Hypertrophy - Studies in Detail00:38:20 - Takeaways00:47:44 - Audience Q&AWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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.
Is Bulking Dead + In Depth Supplement Talk Ft Dom Kuza MS. TIME STAMPS BELOW BSG Coaching Podcast 266 with Coaches Skip Hill, Andrew Berry, Scott McNally
In this episode, Greg, Pak, and Milo cover the research on warming-up. Does warming-up reduce injury risk? Does stretching help you stay healthy? How solid is the evidence for warming up?TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-14100:06:30 - Personal Experience With Warm-Ups00:15:52 - The Purpose of Warming Up00:24:13 - Warm-Up Effects00:45:30 - Stretching and Injury Prevention01:14:13 - Warm-Ups and Injury PreventionWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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.
TIME STAMPSNote: The full list of sources and notes can be found on the episode page on https://www.strongerbyscience.com/podcast-episode-14000:10:26 - Forcing Advanced Periodization00:38:42 - High Reps for Hypertrophy00:49:00 - Getting Strong to Get Big01:01:17 - All You Need Is A Few Exercises01:07:18 - Audience Q&AWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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, Pak, Greg, and Milo gear up for another round of Battle Royale debates. They cover aggressive fat loss, cheat reps vs strict reps, whether studies in beginners should apply to advanced lifters, exercise stability for building muscle, optimal doesn't exist, experimenting for best progress, science vs broscience, the pump, and the overhead press being the one true lift.TIME STAMPS00:02:51 - Aggressive Fat Loss00:18:38 - Cheat Reps vs. Strict Reps00:27:21 - Studies in Beginners00:40:58 - Exercise Stability for Building Muscle00:49:49 - Optimal Doesn't Exist00:57:49 - Experiment With What Works for You01:28:31 - Science vs Bodybuilder Knowledge01:44:00 - The Pump01:55:55 - Overhead PressWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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, Pak & Milo go over the current literature on bulking and whether you actually need to bulk to maximize muscle growth. Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-138TIME STAMPS00:03:47 - Personal Experiences with Bulking00:12:42 - Most relevant studies00:52:08 - Other Studies01:13:32 - Audience Q&AWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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, Pak and Milo discuss time-efficient training strategies for hypertrophy and strength, debunking the myth that you need to spend countless hours in the gym to see significant gains. TIME STAMPS00:07:40 - Why is Time Efficiency Important?00:14:21 - Antagonistic Paired Supersets00:30:42 - Drop Sets00:43:03 - Additional Tips01:07:07 - Strength Training Tips01:10:48 - Audience Q&ANote: The full list of sources and notes can be found on the episode page on here MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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, Pak and Milo break down some of the research surrounding how to powerbuild. Can you grow muscle and get stronger simultaneously? How can you best do both? What are the differences between hypertrophy training and strength training?TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com here00:06:00 - Intro to powerbuilding: personal experience and existing studies00:29:11 - Criticisms and benefits of powerbuilding - muscular imbalances and progressive overload00:49:54 - How much potential gains are missed?00:56:59 - Implementation01:06:37 - Common mistakes01:15:02 - Audience Q&AWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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.
From back training anecdotes to practical recommendations, this episode has got your....back when it comes to back training (apologies for the pun). In this podcast episode, the SBS team goes over back training, including why the current literature directly examining changes in the back musculature is so limited.Note: The full list of sources and notes can be found on the episode page on https://strongerbyscience.com/podcast-episode-135TIME STAMPS00:45:45 - Fiber orientation and neuromechanical matching01:41:36 - Ad Break01:41:41 Why the lack of direct evidence for back training?02:01:09 - Practical takeaways02:17:59 - Audience Q&AWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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 podcast episode, Greg, Pak, and Milo enter the impromptu-debate arena for the first SBS Battle Royale. Mental gymnastics, science, drama, and the signature SBS banter you all know and love are all packed into a pilot episode that will either be remembered forever or forgotten in a few weeks. TIME STAMPS:00:22:03 - Topic 01 - Are the "big 3" mandatory for strength and size?00:37:24 - Topic 02 - Always training to failure to maximize hypertrophy00:53:52 - Topic 03 - Sumo deadlifts for non-powerlifters01:06:53 - Topic 04 - Old-skool "YOLO" bulking for maximum gains01:19:42 - Topic 05 - Lifting weights for over 60 mins per week for health01:37:51 - Battle Royale recap and Q&AEpisode page: https://strongerbyscience.com/podcast-episode-134Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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, Pak, and Milo review the literature on lifting for mental health. Does exercising improve your mood? How long does this last? What about lifting? Can we improve our long-term mental health through physical activity and lifting weights?TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com here00:10:02 - Impact of exercise on mood overview00:38:55 - Best forms of exercise for mood improvement00:47:00 - Long-term effects of exercise on mental health01:26:04 - Lifting impacts on mental health01:41:17 - Audience questionsWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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, Milo, Greg, and Pak sit down to discuss the concept of stretch-mediated hypertrophy, from the foundational animal studies, to human stretching studies, to present day hype around stretch-mediated hypertrophy and lengthened partials. They also discuss how they're currently implementing lengthened training into their workout routines.TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-132 here00:00:00 - Intro and Plugs00:11:33 - Stretch-mediated hypertrophy and hyperplasia in animals00:44:59 - Stretch-mediated hypertrophy in humans/how muscle fibers grow00:56:08 - Impact of stretching interventions on hypertrophy in humans01:44:28 - Results vs lengthened resistance training02:11:08 - Recap/takeaways from resistance training literature02:42:47 - Audience questionsWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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, Pak, and Milo delve into research on sleep's impact on lifting and sports performance, recount sleep-related anecdotes from their college days, and explore strategies to counteract poor sleep when enhancing sleep quality is not feasible. Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-131TIME STAMPS:00:06:34 - Effects of acute sleep loss on physical performance00:22:20 - Sleep anecdotes from our time at College00:54:23 - Impact of sleep interventions on athletic performance01:11:19 - Napping01:25:42 - Mitigating some of the damage caused by poor sleep01:40:37 - Sleep impact on protein synthesis01:51:11 - Can exercise offset the cognitive impacts of sleep deprivation?02:00:50 - QnA & closing thoughtsWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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, Pak, and Milo take a deep dive in the research around sleep and health, from sleep duration to the latest data on sleep regularity and shift work. 00:00:00 - Intro & Plugs00:20:48 - Sleep duration and all-cause mortality00:42:58 - Sleep regularity and all-cause mortality01:15:13 - Shift work & sleeping irregular hours01:26:40 - Chronotypes & health01:41:47 - The effect of sleep on weight regulation02:23:24 - Practical takeawaysNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-130Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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.
TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com here00:00:00 - Intro & plugs00:17:41 - Spot reduction history, whole body vibration, garments & ointments00:46:04 - Training & spot reduction: the first studies00:58:09 - Recent evidence on training and spot reduction01:32:42 - Studies not supporting spot-reduction01:52:52 - Practical takeawaysWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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 second and final part of the extreme volume for hypertrophy series, Greg, Pak, and Milo delve into the research on volume for hypertrophy. They review the remainder of the evidence and practical concerns, then answer audience questions.TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-128 here.00:00:00 - Intro00:11:13 - Evidence for high volumes01:02:53 - Evidence with neutral outcomes02:04:51 - Discussing other volume review papers02:33:07 - Diminishing Returns of Volume for Hypertrophy02:48:58 - Can you use high volumes for multiple muscles at once?03:04:07 - Are participants really training hard in these studies?03:18:27 - Hypertrophy vs. Muscle Swelling03:35:25 - What role does rest time play?03:46:01 - Practical Strategies to Increase Training Volume04:24:35 - Audience QuestionsWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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, the SBS team begins their deep dive into the data around really high training volumes and hypertrophy, going over the history of training volume practices and research while also taking an in-depth look at the latest high volume study by Enes et al.Most of the research discussed in this episode can be found here:https://pubmed.ncbi.nlm.nih.gov/27433992/https://pubmed.ncbi.nlm.nih.gov/37796222/https://pubmed.ncbi.nlm.nih.gov/35291645/Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-127 TIME STAMPS00:00:00 - Intro00:20:18 - Historical context: High Volume vs. High Intensity00:48:53 - An overview of the volume research01:14:11 - The recent study by Enes & Colleagues01:39:15 - Interpretations of Study, Context Dependency, Applications and CriticismWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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 of the podcast, Greg and Lyndsey answer questions about how to research a new subject, the effect of diabetes or insulin resistance on hypertrophy, how a pump might affect moment arms in movements, how much is too much isolation work, and more. They also give an update on the future of the podcast and announce that Dr Pak and Dr Milo Wolf are teaming up with Stronger By Science. TIME STAMPS00:00:00 – Podcast Updateshttps://www.strongerbyscience.com/future/00:21:29 – Q&A Intro and "How do you go about researching a whole new subject?" (Q1 from Teo)00:39:29 – "Does T2DM make hypertrophy impossible?" (Q2 from Jon) https://www.strongerbyscience.com/p-ratios/https://www.strongerbyscience.com/p-ratios-rebuttal/https://www.strongerbyscience.com/p-ratios-rebuttal-2/For more direct data on diabetic populations: Beyond general resistance training. Hypertrophy versus muscular endurance training as therapeutic interventions in adults with type 2 diabetes mellitus: A systematic review and meta-analysis. Acosta-Manzano et al. (2020)Another 2020 systematic review: A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males. Benito et al. Average increase of about 1.51kg.Metformin: optimism that it would help with hypertrophy: Metformin to Augment Strength Training Effective Response in Seniors (MASTERS): study protocol for a randomized controlled trialBut, that didn't pan out. Didn't stop hypertrophy altogether, but did seem to reduce it: Metformin blunts muscle hypertrophy in response to progressive resistance exercise training in older adults: A randomized, double-blind, placebo-controlled, multicenter trial: The MASTERS trial00:55:18 – "Does getting a pump increase strength?" (Q3 from Alexander) https://www.strongerbyscience.com/size-vs-strength/https://peerj.com/articles/1462/01:05:20 – Stimulant metabolism (Q4 from Connor Smith)01:17:40 – "How much can BMR vary between individuals?" (Q5 from Jon) Do People Really Have “Fast Metabolisms” or “Slow Metabolisms”?01:29:35 – "Is it possible to taper down activity levels (steps) without reducing calories?" (Q6 from Angela) Constrained energy expenditure01:41:10 – "How do you incorporate plyometrics and explosive training for jump height" (Q8 from trugor) 01:54:29 – "Is there any research showing damage to the blood vessels or whatnot in the longer term due to the blood pressure increase, because of bracing/Valsalva maneuver?" (Q9 from No_Performer_8133)https://pubmed.ncbi.nlm.nih.gov/23231790/https://pubmed.ncbi.nlm.nih.gov/33737330/https://pubmed.ncbi.nlm.nih.gov/38142405/ 02:00:51 – "How much isolation work is too much?" (Q10 from tompa01) 02:10:05 – "Favorite and least favorite things I've cooked" (Q11 from Ali Shah) MORE FROM THE SBS TEAMWork 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: 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 PRODUCTSTry 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 sits down with Dr. Milo Wolf to discuss long muscle length training. Long-length partials are a hot topic, and Dr. Wolf is one of the folks doing research in this area, and popularizing long-length partials as a training method to increase muscle growth. Enjoy! TIME STAMPS AND NOTESMost of the research discussed in this episode can be found here:https://journal.iusca.org/index.php/Journal/article/view/182https://www.strongerbyscience.com/rom/00:00:00 - Episode Intro - Einstein, Toothpaste, and Plugs00:18:18 - Intro - Dr. Milo Wolf00:31:03 - Research: Impact of Muscle Length and Range of Motion on Hypertrophic Response00:54:49 - Mechanisms / Explanation of Research01:24:23 - Implications for Different Muscle Groups and Exercises01:40:39 - Long Muscle Length Training Myths01:56:17 - Limits of Long Muscle Length Training/Effects Over Time/Novelty02:33:16 - Analysis of Existing Studies / Conflicting Results / Criticism02:47:20 - Application of Results in Training02:53:45 - Audience Questions and Final Thoughts MORE FROM THE SBS TEAMWork 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: 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 PRODUCTSTry 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 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 STAMPSIntro 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 podcast@strongerbyscience.com 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/349/718Bench 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__pakhttps://www.youtube.com/@Dr__Pak Recommended products and 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: 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 podcast@strongerbyscience.com
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 NOTESIntro (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 MENTIONEDExploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy : A Series of Meta-Regressions | SportRxivStimuli and sensors that initiate skeletal muscle hypertrophy following resistance exerciseCan cardio (eventually) make you bigger?Mechanisms of mechanical overload-induced skeletal muscle hypertrophy: current understanding and future directionsDifferent load intensity transition schemes to avoid plateau and no-response in lean body mass gain in postmenopausal women | SpringerLinkA motor unit-based model of muscle fatigue | PLOS Computational BiologySkeletal muscle models composed of motor units: A review - ScienceDirectNeural Drive is Greater for a High-Intensity Contraction Tha... : The Journal of Strength & Conditioning ResearchEffects of fatiguing, submaximal high‐ versus low‐torque isometric exercise on motor unit recruitment and firing behaviorSurface electromyographic frequency characteristics of the quadriceps differ between continuous high- and low-torque isometric knee extension to momentary failure - ScienceDirectDifferent 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 integralNeuromuscular fatigue development during maximal concentric and isometric knee extensionsImprovements in skeletal muscle fiber size with resistance training are age-dependent in older adults: a systematic review and meta-analysis - PMC MORE ABOUT DDSYouTube channelTraining Takeaway Newsletter — Data Driven StrengthIG: @datadrivenstrength @zac.datadrivenstrength @josh.datadrivenstrength @jake.datadrivenstrength @drake.datadrivenstrength (Credit: Their intro music is by Joystock) Recommended products and 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: 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 podcast@strongerbyscience.com
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. AdrenalineBasic cortisol physiologyLow cortisol and adrenal crisis 'Normal' cortisol levels (00:18:44)Reference range for normal cortisolVariability in cortisol awakening responseCortisol awakening response poorly associated with total daily cortisol AUCEarly childhood stress (with family income as a proxy) associated with either elevated or depressed cortisol awakening responseCortisol discourse on TikTok (00:33:56)Representative examples of TikTok cortisol content:https://www.tiktok.com/@brittwd/video/7263934911432707374?_r=1&_t=8gQo2Q04An4https://www.tiktok.com/@mallorymh/video/7242431357446556970https://www.tiktok.com/@xomgitsbunnie/video/7272557452095376686https://www.tiktok.com/@liv.ingwell/video/7263106370696695083Cortisol vs other social media trends (00:47:48)The Endocrine Society on adrenal fatigueRepresentative examples of TikTok adrenal fatigue content: https://www.tiktok.com/@clairethenutritionist/video/6964559576985308421?_r=1&_t=8gY2Pf0iBPnhttps://www.tiktok.com/@begreatwithnate/video/7191220532862356778?_r=1&_t=8gY2YIPYDDGhttps://www.tiktok.com/@ambitiousandcaffeinated/video/7201977016571202821?_r=1&_t=8gY2fS0vaRPhttps://www.tiktok.com/@ghallfitness/video/7190694428586151170?_r=1&_t=8gY2uaAaGvShttps://www.tiktok.com/@thewellnesswaylargo/video/7254966223329398058?_t=8gY34NUrjRO&_r=1Cortisol and menstruation (01:07:41)Cortisol and trauma (01:11:32)Representative example of movements claimed to reduce cortisol associated with traumaTapping: https://www.thetappingsolution.com/Cortisol and exercise (01:15:55)Cortisol and overtraining (most notably, Figure 3)Impact of exercise intensity on cortisol responseCortisol levels return to normal very soon after exercise endsHackney review on exercise and cortisolSpecific claims about high cortisol (01:38:30)Cortisol, caffeine and sleep (01:45:39)Plenty of things cause you to wake up at nightSpiritual meaning of waking up at 3AMCaffeine and cortisolCaffeine's effects on cortisol are attenuated within 5 days of consumptionCoffee 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 symptomsTakeaways (02:08:13)Where to find BethCheck out Beth's writing on LifehackerBeth's 510 Dinnie DeadliftBeth's books: Outbreak! and Genetics 101Follow Beth on Twitter Recommended products and 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: 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 podcast@strongerbyscience.com
Eric started lifting at the age of 12, and has been hooked ever since. Eric has a background in powerlifting and strength coaching, and has been competing in natural bodybuilding since 2011. Now he's a pro natural bodybuilder with a PhD in Human Movement Science, and serves as the Director of Education for Stronger By Science. As a scientist, Eric has published over thirty peer-reviewed papers on a variety of exercise and nutrition topics related to performance and body composition. Some of his studies have evaluated the effects of dietary supplements, including creatine, caffeine, beta-alanine, and nitric oxide boosters. He has also done research evaluating body composition changes that collegiate and professional athletes experience across a single season, and even across an entire collegiate career. These studies have observed changes in a wide range of sports and competitive levels, including college and NFL football players. Eric was also able to blend his research with his biggest passion, completing multiple studies investigating how to effectively prepare for bodybuilding and physique competitions. Eric has been involved in strength and fitness coaching for around a decade. Eric spent about four years working with high school wrestling and football teams, and has spent the last six working with a Special Olympics powerlifting team. At Stronger By Science, Eric now coaches online clients with a wide range of goals, and provides leadership and educational support for the entire team of online coaches. Connect with Dr. Eric Trexler Anders Varner on Instagram Doug Larson on Instagram
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 podcast@strongerbyscience.com. 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 podcast@strongerbyscience.com 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/s40279-019-01107-8Muscle 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/295/590Prior 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/14560693Study 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
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 podcast@strongerbyscience.com TIME STAMPS Introduction (0:00) Recommendations and good vibes (0:20)FAT BEAR WEEK806 Spring Cub Season HighlightsAdult 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 podcast@strongerbyscience.comGetting into the content; discussing the difference between insufficient intake and deficient intake/status. (13:40)Episode 1 in the Micronutrient seriesEpisode 2 in the Micronutrients seriesLanding page for micronutrient articlesContent discussed in this episode:Which Micronutrients Are Worth Monitoring?Micronutrients Are Important, But They Aren't EverythingLanding page for micronutrient content in the KB Nutrients that are often overconsumed (21:52)Chart summarizing content in this sectionAdded sugarUSDA: Get the Facts: Added Sugars | Nutrition | CDCNHS: Sugar: the facts - NHSAHA: Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart AssociationSaturated fatIntake in the US: Saturated Fat and Food Intakes of Adults - FSRG Dietary Data Briefs - NCBI BookshelfIntake in the EU: Saturated fat intake across the EU, Norway and the United Kingdom | Knowledge for policyHigher 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 studiesSaturated fat increases LDL cholesterol: Effects of saturated fatty acids on serum lipids and lipoproteins: a systematic review and regression analysisReducing 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 | JAMASodiumSodium intake and stroke: Association of sodium intake and major cardiovascular outcomes: a dose-response meta-analysis of prospective cohort studiesUpdate on research related to other diseases: The impact of excessive salt intake on human healthExcluded: Omega-6Inflammation: Omega-6 fatty acids and inflammationHuman health outcomes: Omega‐6 fats for the primary and secondary prevention of cardiovascular disease - Hooper, L - 2018 | Cochrane LibraryNutrivore article: A Comprehensive Rebuttal to Seed Oil SophistryExcluded: Trans FatsTrans 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 UniversityProjected prevalence of inadequate nutrient intakes in EuropeOmega-3 Fatty Acids - Health Professional Fact SheetShould I be eating more fiber? - Harvard HealthCholine - Health Professional Fact SheetMore on individual nutrientsFiber: Dietary Fat | MacroFactorOmega 3s: Omega-3 EPA | MacroFactor, Omega-3 DHA | MacroFactorVitamin A: Vitamin A (Retinol) | MacroFactorVitamin B6: Vitamin B6 (Pyridoxine) | MacroFactorFolate: Folate (Vitamin B9) | MacroFactorVitamin C: Vitamin C (Ascorbic Acid) | MacroFactorVitamin D: Vitamin D (Calciferol) | MacroFactorVitamin E: Vitamin E (Tocopherol) | MacroFactorEFSA publication on Vitamin E: Scientific Opinion on Dietary Reference Values for vitamin E as α-tocopherolVitamin K: Vitamin K (Phylloquinone and Menaquinone)Choline: Choline | MacroFactorMagnesium: Magnesium | MacroFactorPotassium: Potassium | MacroFactorZinc: Zinc | MacroFactor Nutrients vegans may want to pay more attention to (1:08:46)Omega 3s: Omega-3 EPA | MacroFactor, Omega-3 DHA | MacroFactorIndividual Amino Acids (primarily lysine, methionine, and tryptophan):Lysine | MacroFactorMethionine | MacroFactorTryptophan | MacroFactorB12: Vitamin B12 (Cobalamin) | MacroFactorCalcium, Iron, Zinc, and Selenium:Iron Status of Vegetarian Adults: A Review of Literature - PMCIntake and adequacy of the vegan diet. A systematic review of the evidenceCalcium | MacroFactorIron | MacroFactorZinc | MacroFactorSelenium | MacroFactor Be sure to avoid “micronutrient reductionism” (1:21:58)Polyphenols: The Role of Polyphenols in Human Health and Food Systems: A Mini-Review - PMCIsothiocyanates: 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 trialsSubsequent 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 | Circulation2020 BMJ narrative review: Health effects of vitamin and mineral supplements | The BMJCalcium + 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 BarakiRelevant research/perspective papers:Real‐world evidence for the effectiveness of vitamin D supplementation in reduction of total and cause‐specific mortalityLow vitamin D is a marker for poor health and increased risk for disease: But causality is still unclear in most cases | JIMVitamin D: health panacea or false prophet?Vitamin D deficiency 2.0: an update on the current status worldwide - PMCVitamin D: a negative acute phase reactant | Journal of Clinical PathologyVitamin D and Cancer | IARCSkeletal and Extraskeletal Actions of Vitamin D: Current Evidence and Outstanding QuestionsOptimal vitamin D status: a critical analysis on the basis of evidence-based medicineAre 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 - PMC2022 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 acidLetter to the editor calling for caution against universal fortification: Mandatory food fortification with folic acid - The Lancet Global HealthGeneral info on neural tube defects: Neural tube defects: a review of global prevalence, causes, and primary preventionEvidence of vitamin K along with vitamin D and Boron supplementation (2:21:04)Vitamin KOptimistic epidemiological research: Vitamin K Intake and Atherosclerotic Cardiovascular Disease in the Danish Diet Cancer and Health StudyLess clarity from interventions currently: Vitamin K Supplementation for the Prevention of Cardiovascular Disease: Where Is the Evidence? A Systematic Review of Controlled TrialsBoronNIH factsheet: Boron - Health Professional Fact Sheet2015 cheerleading review: Nothing Boring About Boron | IMCJExamine.com page: Boron health benefits, dosage, safety, side effects, and supporting evidence. | Supplements | ExamineImportant 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.
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 podcast@strongerbyscience.com TIME STAMPSIntro (0:00) Recommendations and good vibes (0:20)Lyndsey – Bottoms movieDavie High fight club news reportGreg – Telemarketers docu-seriesReply All “Long Distance” podcast episodes Housekeeping notes (8:45)MacroFactor Annual ReportRecommended 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 SeriesHistory of RDAs and Government Micronutrient Recommendations (14:53)The 100-Year History of Vitamins - Supplement Facts - Better NutritionVitamins Come to Dinner | Science History InstituteAre 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 - PMCDietary Guidelines for Americans, 2020-2025Dietary Reference Intakes Development | health.govHistory of Nutrition: The Long Road Leading to the Dietary Reference Intakes for the United States and CanadaDRI development retrospectiveOngoing DRV-related publications from the EFSAMicronutrient series on the websiteMicronutrient content in the MacroFactor knowledge base Understanding Micronutrient Targets and the DRI Framework (37:13)General frameworkHow ULs are determinedVitamin A toxicity How EARs, RDAs, and LTIs are Determined (59:52)EFSA publication on calcium, used as an exampleFigure 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 spinachSlightly higher nutrient levels in similar foods in Germany than the NetherlandsSoil health and nutrient densityMany roles of vitamin C in plantsMacroFactor knowledge base content on seleniumSelenium uptake in plantsRegional selenium differences in the USRegional selenium differences in ChinaSelenium intake and diabetesSelenium and cancerGeneral selenium contentOmega-3 content in farmed vs fresh salmonGenerally high vitamin A levels in the livers of numerous arctic predatorsWhy 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 latitudesDepressing final thought (2:35:49)Learn more and donate to GAINCool, less depressing final thought (2:42:16)Fun video about cod and the Vikings
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 podcast@strongerbyscience.com TIME STAMPSIntro (0:00)What's on your mind? (0:22)Lyndsey – The Fifth Season and the Broken Earth TrilogyGreg – TrackmaniaRecommended 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 depressionCreatine treatment for depressionFurther perspective on creatine potentially being conditionally essentialVitamins (45:43)Long-term kinetics of vitamin DCasimir Funk/very brief history of vitamin researchMinerals (1:40:26)Lithium and suicideEssential 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 fromCool video about resistant starchWater (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)
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 podcast@strongerbyscience.comTIME STAMPSNote: 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 TEAMWork 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 PRODUCTSBulkSupplements: 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 podcast@strongerbyscience.com MORE FROM THE SBS TEAMWork 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 PRODUCTSBulkSupplements: 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.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 growthHistory of Creatine (17:56)1912 study establishing that dietary creatine increases muscle concentrations1926 frog study discovering phosphocreatine (origin of “phosphagen”)1927 study specifically identifying phosphocreatine for what it wasCreatine and hair loss introduction (38:39)Background information on DHT (40:48)DHT basicsDiscussion of the study everyone cites to support the idea that creatine causes hair loss (44:35)The creatine/DHT studyDHT reference rangeIntraindividual 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 folliclesPotential physiological explanations for increased scalp DHT production and hair loss (1:04:09)Scalp blood flow with androgenic alopeciaInteresting (but probably wrong) gravity-related hypothesisDifferent effects of DHT in different hair follicles (specially, see the section heading “Hormones and Androgenetic Alopecia”)Hypothesis related to scalp tensionBotox as a treatment for androgenic alopeciaObesity/metabolic syndrome and androgenic alopecia: One, two, threeHeritability of androgenic alopeciaKnown effects of creatine on the actual causes of hair loss (1:29:40)Creatine/free testosterone studies linked hereMore reading on systemic vs. local DHTSupplemental 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 articleWomen's Health articleSports Illustrated articleHims articleNYTimes articleJose Antonio articleGeneral info about creatine intake and effects How creatine actually works to increase muscle growth (1:48:31)Chilibeck reviewThe idea that creatine doesn't actually cause bloating (and only causes fluid retention in the muscles) is probably incorrect (2:04:01)Typical creatine concentrationsMyth related to creatine dosing: the typical recommendation of 5g/day is not enough creatine for serious lifters (2:15:34)Hultman study on creatine dosingCreatinine excretion rangesStudy 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)
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 STAMPSHistory 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 TEAMJoin 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 PRODUCTSMASS 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 LINKSIntroGreg's recommendation: Factor mealsLyndsey'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 releasedThe Lancet summary: Carcinogenicity of aspartame, methyleugenol, and isoeugenolFull source listWe 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/
This week we're joined by Greg Nuckols. Greg has a Masters Degree in Exercise and Sports Science, and former powerlifter who at once held all-time world records in Powerlifting. Greg is the founder of Stronger by Science, where you can stay up-to-date and find short, skimmable summaries of the latest exercise and nutrition research. He's also the co-founder of Macro Factor, a cutting-edge food tracking and nutrition coaching mobile app that we're super excited to talk and share more about.Enjoy Episode #26 Leveraging Science & Research To Better Meet Your Fitness Goals w/ Greg NuckolsJULY PROMOTION:Paragon Training Method's Full Gym Physique ProgramsReceive 20% OFF - Your First Month's Membership!USE CODE "LBLBFULLGYM"paragontrainingmethods.comDownload Free Workouts From Paragon Training Methods: HereGet Started w/ A Training Program From Paragon Training Methods: HereApply for 1:1 Nutrition Coaching w/ Alex: HereRoadmap: feedback.macrofactorapp.comTimestamps00:00 How Greg Started Powerlifting08:24 Greg's Research14:37 Research From A Trainer's Perspective17:58 How To Choose The Right Study22:45 Hickson's Interference Effect24:18 Does Cardio Kill Your Strength Gains?31:49 Frustrations With Social Media45:53 Macro Factor01:06:00 Negative Associations With Food Logging01:13:00 Micro Nutrient Tracking & Analytics01:20:00 Resources: Connect With GregInstagram:LCK - @lauriechristinekingAlex Maclin - @alexqmaclinGreg Nuckols - @gregnuckolsParagon Training Methods - @paragontrainingmethodsWebsite Links:LCK - https://lauriechristineking.com/Alex Maclin - https://www.alexmaclin.com/Paragon Training Methods - https://paragontrainingmethods.com/Roadmap - https://feedback.macrofactorapp.com/Stronger By Science - https://strongerbyscience.com/
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 podcast@strongerbyscience.com. TIME STAMPSIntroduction 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 TEAMJoin 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 PRODUCTSMASS 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 LINKSVibration platesVibration plate articles:The main inspiration for this segment was Beth Skwarecki's Lifehacker article – TikTok Myth of the Week: Vibration PlatesThe history of vibration therapyThe Historical Evolution of the Therapeutic Application of Whole Body Vibrations: Any Lessons to be Learned? | Austin Sports MedicineDr. John Kellogg Invented Cereal. Some of His Other Wellness Ideas Were Much Weirder | HISTORYBelt VibratorWhole-body-vibration meta-analyses: Fat loss metasEffects 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 - ScienceDirectDoes whole body vibration therapy assist in reducing fat mass or treating obesity in healthy overweight and obese adults? A systematic review and meta-analysesThe effects of whole body vibration therapy on reducing fat mass in the adult general population: A systematic review and meta-analyses - PMCWhole-body-vibration meta-analyses: OthersLong-Term Effects of Whole-Body Vibration on Human Gait: A Systematic Review and Meta-AnalysisLong-Term Effect of Whole Body Vibration Training on Jump HeightEffectiveness of whole-body vibration on bone mineral density in postmenopausal women: a systematic review and meta-analysis of randomized controlled trialsSystematic review and meta-analyses on the effects of whole-body vibration on bone health - ScienceDirectWhole-Body Vibration and Blood Flow and Muscle Oxygenation: A Meta-Analysis - PMCThe effects of whole-body vibration on muscle strength and power: a meta-analysisThe effect of whole body vibration on balance, mobility and falls in older adults: A systematic review and meta-analysis - ScienceDirectThe effect of whole-body vibration on lower extremity function in children with cerebral palsy: A meta-analysis | PLOS ONEEvidence of Use of Whole-Body Vibration in Individuals with Metabolic Syndrome: A Systematic Review and Meta-AnalysisView of Effects of Whole-Body Vibration Therapy on Knee Osteoarthritis: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsEffects of Whole Body Vibration on Muscle Strength and Quality of Life in Health Elderly: A Meta-AnalysisEffects of vibration therapy on muscle mass, muscle strength and physical function in older adults with sarcopenia: a systematic review and meta-analysisEffect of whole-body vibration on neuromuscular activation and explosive power of lower limb: A systematic review and meta-analysis | PLOS ONEEffects of whole-body vibration training with different frequencies on the balance ability of the older adults: a network meta-analysisLifting 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 outcomesACOG exercise recommendationsHistory of guidelines for physical activity during pregnancy:Physical Activity During Pregnancy - Past and Present - PMCPhysical Activity and Pregnancy: Past and Present Evidence and Future Recommendations - PMCUrinary incontinence in powerlifters: Urinary Incontinence in Competitive Women Powerlifters: A Cross-Sectional Survey - PMC
Links: Episode page with resources Subscribe to PREMIUM MASS Research Review About This Episode: Metabolic adaptation refers to the process by which the body adjusts its metabolism in response to changes in energy intake or body mass. This adjustment can occur in both directions, meaning that the body can increase or decrease its energy expenditure in response to changes in energy intake or body weight. When someone consumes fewer calories than their body requires for energy, the body will respond by slowing down its metabolism to conserve energy. This can make it harder to lose weight and maintain weight loss over time. Conversely, when someone consumes more calories than their body needs, the body will increase its metabolic rate in order to burn off the excess energy. There are several open debates in science about metabolic adaptation, including the actual magnitude of it, its relevance to weight loss, what measurement methods should be used, and the mechanisms underlying the contributory factors. Some people have framed metabolic adaptation as so significant that it makes weight loss attempts futile. While others, including in research, have referred to metabolic adaptation as an “illusion”. So what do we actually know about this concept and what is the pragmatic significance of it? To discuss the nuances of the topic, Alan and Danny are joined by Dr. Eric Trexler, who has published on this topic and has followed recent publications closely. About The Guest: Dr. Eric Trexler is Director of Education at Stronger By Science, where he co-hosts the SBS podcast. He also is one of the four contributors to the MASS Research Review. Eric has a prolific background in exercise science research, with more than 30 publications to his name by the time he completed his PhD at UNC-Chapel Hill. --- Subscribe to PREMIUM
Today I have the pleasure of chatting with the renowned Dr. Eric Trexler to discuss nutrition science, psychology, and application. We'll explore his experiences, research, and coaching, covering topics such as diet breaks, dynamic maintenance, and plant-based protein. Eric Trexler, a pro-natural bodybuilder and sports nutrition researcher with a PhD in Human Movement Science, has years of university-level teaching experience. He has published numerous peer-reviewed papers on exercise and nutrition for improved strength, size, and leanness. Since 2009, Eric has coached individuals, prioritizing evidence-based and personalized approaches to help them achieve their fitness goals.Eric is the co-owner of MASS research review and MacroFactor app. He is also the co-owner and Director of Education at Stronger By Science, where he writes articles, coaches clients, and co-hosts the Stronger By Science podcast.__________Book a FREE 30-minute call with Philip here.__________Today you'll learn all about: [2:30] Impact of early physical self-perception on Eric's fitness journey[4:53] Tangible impact of his research on real people[6:50] Findings and implications of his study on diet breaks[10:38] Protocols for implementing diet breaks[13:33] Nutrition and training approach for people with menstrual cycles[17:36] Rationale of Eric's article on reverse dieting and dynamic maintenance[26:10] Tracking maintenance to adjust weekly or get out of a diet sooner[29:30] Carol appreciates Philip's support in maintaining her nutrition and recognizing the value of rest days[30:36] Science related to energy expenditure and flux[34:44] Physical activity level and appetite regulation [36:32] Current stance on plant-based vs. animal protein[42:16] Strategies for omnivores to include more plant-derived protein[44:49] Psychological aspects of dieting in the context of tracking[49:25] Area of research that is exciting right now[52:04] Impact of metabolic adaptation on weight loss success[54:50} Learn more about Eric[55:38] OutroEpisode resources:Eric's Instagram: @trexlerfitnessReverse Dieting: Hype Versus EvidenceMASS research reviewSupport the showFREE 30-minute results breakthrough session with Philip ⬇️https://witsandweights.com/free-callLearn about 1-on-1 coaching ⬇️https://witsandweights.com/coachingAsk Philip anything ⬇️ IG: @witsandweights Email: philip@witsandweights.com Podcast: Q&A voicemail
Eric Trexler received his PhD in Human Movement Science from the medical school at the University of North Carolina, Chapel Hill. He is a professional body builder and a sports nutrition researcher, and the co-owner of Stronger By Science, MASS Research Review, and the MacroFactor nutrition app, as well as the co-host of the terrific Stronger By Science podcast. Robinson and Eric discuss some philosophical concerns in sports science, including methodological limitations in study design and human error in scientific reasoning. Among other topics, they address the ecological validity of mechanistic research, ways in which funding and practical constraints guide experimentation, and ethical considerations that factor into the study of steroids and other performance-enhancing drugs. Eric's Instagram: https://www.instagram.com/trexlerfitness Eric's Twitter: https://www.twitter.com/erictrexler Stronger By Science: https://www.strongerbyscience.com MASS Research Review: https://www.strongerbyscience.com/mass/ The MacroFactor Nutrition App: https://www.macrofactorapp.com OUTLINE: 00:00 In This Episode… 00:50 Introduction 3:28 Human Movement Science 8:02 Performance Effects of Citrulline Malate and Beetroot Juice Supplementation 16:06 Interpreting Mechanistic Research 26:40 Reductive Reasoning and the Carbohydrate-Insulin Model of Obesity 55:59 Limitations of Study Design 01:16:56 Ethical Constraints on Researching Performance-Enhancing Drugs 01:25:40 MacroFactor Robinson's Website: http://robinsonerhardt.com Robinson Erhardt researches symbolic logic and the foundations of mathematics at Stanford University. Join him in conversations with philosophers, scientists, weightlifters, artists, and everyone in-between. --- Support this podcast: https://podcasters.spotify.com/pod/show/robinson-erhardt/support
In this episode, Max breaks down his thought process when it comes to making training decisions for athletes. Max discusses the books he's learned from, the framework he uses to assess movement, and we go on a number of tangents that may or may not be helpful for you to listen to. Enjoy. Books referenced in this episode can be found here: https://www.amazon.com/shop/themovementsystem/list/2UJJ9KRPVDF2I?ref_=aip_sf_list_spv_ofs_mixed_d Check out Max's Always an Athlete Program: https://marketplace.trainheroic.com/workout-plan/team/max-s-team Learn more about Max's educational platform Edge U: https://theedgeu.com/
Today, we have the frontman of the Elevated Coaching System, coach Jeremiah Bair to talk about misconceptions, uses, and misuses of Reverse Dieting.The idea behind this episode came from receiving numerous questions and inquiries in response to the Stronger By Science episode titled “Stretch-Mediated Hypertrophy and Reverse Dieting.” Where Eric Trexler and Greg Nuckols discuss what the current body of research suggests about the role(s) of reverse dieting and those who claim its purported benefits. We would love to hear your thoughts after listening to this episode. Coaching with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Online Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST
Dr. Pak from Stronger by Science joins RTS Coaches Mike and John to discuss all things related to his research on the subject of Minimal Dose Training, Tapering, and Deloads.
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 PODCASTJoin 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.MacroFactorIf 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.CoachingGet personalized training and nutrition plans from our expect coaches: Learn more hereMASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/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.aspxAn 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_playersBand Study #2: Katushabe and Kramer (32:07)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7449328/pdf/ijes-13-4-950.pdfBand Study #3: Joy et al (32:40)https://journals.lww.com/nsca-jscr/Fulltext/2016/08000/Elastic_Bands_as_a_Component_of_Periodized.2.aspxBand 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.aspxSummarizing 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.aspxAdditive 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)
Today we dive into some new dialogue in the reverse dieting space. Spurred by an article and podcast from the researchers over at Stronger By Science, we talk about what the scientific literature suggests vs what anecdotal evidence implies. No one here is making and hard and sweeping statements, but we were intrigued and for the most part, agree with the conclusion. We would love to hear your thoughts! Article link: https://macrofactorapp.com/reverse-dieting/?ck_subscriber_id=691565640#h-is-there-ever-a-reason-to-try-reverse-dieting Podcast link: https://podcasts.apple.com/us/podcast/stretch-mediated-hypertrophy-and-reverse-dieting/id1463054544?i=1000579555350 --- Send in a voice message: https://anchor.fm/decadesofstrength/message
Greg Nuckols joins Dave Tate's Table Talk Podcast as a guest in the 126th episode. Greg is the Head of Content at Stronger By Science and co-owner of MASS. He holds an M.A. in exercise physiology from the University of North Carolina at Chapel Hill and a B.S. in exercise and sports science. As a drug-free powerlifter, Greg has held three all-time world records in the 220-pound and 242-pound classes. About the Host Dave Tate is the founder and co-owner of elitefts.com. He is the author of twenty books and has logged more than 40,000 hours of training and consulting. Dave is married to elitefts co-owner Traci Arnold-Tate, and they reside in London, Ohio, with their two sons. Personal Credo: Live, Learn, Pass on™. Sponsors Marek Health Marek Health is the telehealth platform that connects customers to partnered providers focusing on hormone optimization and preventative medicine—offering self-service labs at great prices and guided optimization. Build your custom panel or a preexisting panel at marekhealth.com. Visit Marek Health to order a comprehensive panel, lab analysis, and optimization, plus 10% off your first order when you use code "Tabletalk" (one word) at check-out. Marek Health IG @marekhealth Coaches Corner U Coaches Corner U builds the best coaches in the industry. Their online platform provides the knowledge you need to run an evidence-based practice and get the most out of your clients. Coaches Corner U teaches subjects such as human movement, nutrition, periodization, fitness business, mental conditioning, and research reviews and provides real-world case studies on applying that information in the field. On July 18th, Coaches Corner U is launching its Certification Course cohort. This course will help you take your training and nutrition knowledge to the next level with 8 modules, over 10 hours of lectures, and weekly live collaborative labs. Graduates will earn 2.0 CEU's towards their NSCA certification. Use code ELITEFTS to save 20% off your registration from now until July 18th. Sign Up Today! elitefts elitefts is a proud sponsor of Dave Tate's Table Talk Podcast. If you can put it in a gym bag or load weight on it, we have you covered. Get 10% off your first elitefts order by using the discount code: TABLE TALK. All profits from elitefts Limited Edition Apparel, Table Talk Coffee, and Team elitefts Workouts, Programs, and Training eBooks support Dave Tate's Table Talk Podcast. Shop elitefts Limited Edition Apparel Shop Table Talk Coffee Shop Team elitefts Workouts, Programs, and Training eBooks elitefts Shop elitefts IG More Greg's IG Greg's Facebook Stronger By Science Stronger By Science MASS Stronger By Science on IG
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. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf 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 ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (1:22)Feats of Strength (3:53)World Open Classic Powerlifting Championships scoresheetsUSAPL Mega Nationals resultsRevisiting turkesterone and phytoecdysteroids (10:37)Lab Testing Results Of Turkesterone, Beta EcdysteroneEcdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humansSBS Podcast Episode 8: Drug Testing, New Supplement Research, Squat Science, and Dr. Eric HelmsTurkesterone Explained: What's All The Hype About? by Jeff NippardTurkesterone Talk with Dr. Eric Trexler and Jeff NippardSBS 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 womenEffect of carbohydrate overfeeding on whole body and adipose tissue metabolism in humansGlycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in manIf 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 womenFrom runner's face to dodgy knees: Why running helps keep women young, but ages menIs running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysisReduction in incident stroke risk with vigorous physical activity: evidence from 7.7-year follow-up of the national runners' health studyRunning to Lower Resting Blood Pressure: A Systematic Review and Meta-analysisTo Play Us Out: Music recommendations for lifting (Tool and Mastodon) (1:13:09)
Is just getting enough protein the best recommendation for optimising your results on a plant based diet?Or do we need to dive a little deeper and make our food selections based on specific amino acids?On today's episode I've got the brilliant mind of Dr. Eric Trexler joining me to break down the latest research on plant protein vs. animal protein. Eric, well know for his work within the MASS research review team and work alongside Greg Knuckles over at Stronger By Science, is about as rational and nuanced as they come, and his understanding of the current research on plant protein and it's effects on muscle growth and strength is second to none.Grab a pea protein shake and let's dive in.Links:Eric Trexler Instagram MacroFactor Diet AppMASS Research ReviewIf you enjoy this episode please share it with someone you think will find value in it!To help others find this information please consider giving a quick star-rating on iTunes or Spotify podcast platforms.Of course, be sure to follow VBC on Instagram here and on Youtube here for the full video episode.For coaching, programming and to read my full story from soldier, hunter, meat eater to vegan fitness coach, check out the VBC website here.More lifts, more plants.-Jax.Support the show
In this episode, we sit down with Greg Nuckols and Dr. Eric Trexler of the Stronger by Science podcast to discuss their origins in the field, exercise science in academia, and training differences between powerlifting and bodybuilding. Greg and Eric are a wealth of knowledge, experience, and insight and we hope that each of you will walk away from this episode with something new! Link to the Stronger By Science podcast on Spotify here --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/luke-pelton/support
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). SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MASS Research ReviewGet 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).MacroFactorIf 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 SupplementsFinally, 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 STAMPSIntro/Announcements: MASS Anniversary Sale (0:00)Feats of Strength (4:04)Krzysztof WeirzbickiRoad 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 hereA 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 SupplementsAn 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 HypertrophyAdding Another Layer to the Energy Compensation DiscussionIs Everything That's Measured Worth Managing?Cold Exposure For Fat Loss: Physiology Can Be “Cool” Without Being UsefulWhen and How are Flexible Templates Actually Useful?The Link Between Overtraining and Low Energy AvailabilityThe Most Comprehensive Look at Proximity to Failure YetTime-Efficient Programming StrategiesPeriodizing Singles in Powerlifting TrainingTo Play Us Out: Why reading is bad, and media recommendations (1:47:42)
We got to sit down and talk with Greg Nuckols. Greg is the found and huge contributor to 'Stronger by Science'. This is a blog and email newsletter that breaks down the science that is out there when it comes to strength training. Greg is in the middle of his Master's degree to continue to increase his knowledge of how research works and how to best utilize it to get the results we are looking for. We talk about how it is hard to fully understand research and even when you think that you do understand it there is no promise that how the statistics were run that what you are going in the conclusion is correct. Greg talks bout a lot of the ways to get around these pitfalls and what he and his team are trying to do in order to help set a better standard when it comes to the science of getting strong and performing well. Great episode if you're into the research. Subscribe: https://www.youtube.com/c/clinicallypressed?sub_confirmation=1 Find everything and sign up for episode delivery at www.clinicallypressed.com --- Support this podcast: https://anchor.fm/clinicallypressed/support
Eric Trexler is a pro natural bodybuilder and a sports nutrition researcher. Eric has a PhD in Human Movement Science from UNC Chapel Hill, and has published dozens of peer-reviewed research papers on various exercise and nutrition strategies for getting bigger, stronger, and leaner. In addition, Eric has several years of University-level teaching experience, and has been involved in coaching since 2009. Eric is the Director of Education at Stronger By Science, and a reviewer for Monthly Applications in Strength Sport (MASS). Stronger by Science Stronger by Science Instagram Eric's Instagram In this episode we cover: How the global concept of lasagne is far too narrow What is metabolism and what are its components What is metabolic adaptation and why does it happen when we try to lose weight Is metabolic damage real Is there a difference between metabolic adaptation in bodybuilders and the general population How can refeeds a diet breaks affect metabolic adaptation What other strategies may be useful to reduce metabolic adaptation while dieting
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