The Stronger By Science Podcast
In each episode, the Stronger By Science team delves into exercise and nutrition research, health and fitness trends, and listener questions. Through deep dives, banter, and anecdotes, you'll learn how to interpret and apply the latest science, how to explain fitness trends to your friends, and what actually matters when it comes to living a strong, healthy life.
Wed, October 30, 2024
SBS Podcast Final Q&A
TIME STAMPS 00:05:58 - Question 01 - Strength & Longevity 00:25:23 - Question 02 - Progressive Overload and Bodyweight 00:34:40 - Question 03 - Resistance Curve vs. Range of Motion 00:41:43 - Question 04 - Bulking, Metabolism and Weight Gain 00:51:15 - Question 05 - Hypertrophy vs. Rest Times 01:03:15 - Question 06 - PEDs in Professional Sports 01:27:05 - Question 07 - Training/Nutrition Program for Teens MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, October 16, 2024
Everything you Need to Know About Basal Metabolic Rate
Email your questions to podcast@strongerbyscience.com ! Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com BMR article series: https://macrofactorapp.com/articles/bmr/ TIME STAMPS 0:00:32 – Important announcement 0:12:00 – Why discuss BMR? 0:16:00 – What is BMR (terminology)? 0:20:40 – Determinants of BMR https://macrofactorapp.com/best-bmr-equations/ https://macrofactorapp.com/determines-basal-metabolic-rate/ 0:24:05 – The (In)accuracy of BMR prediction equations https://macrofactorapp.com/metabolism/ 0:40:00 – Impact of Sex on BMR https://macrofactorapp.com/sex-basal-metabolic-rate/ 49:05 – Impact of age and weight loss on BMR https://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 BMR https://macrofactorapp.com/weight-gain-bmr/ 1:08:10 – Why athletes have higher BMRs https://macrofactorapp.com/athlete-bmr/ MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free
Wed, October 02, 2024
Warming-Up to Build Muscle
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 STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-142 here 00:15:30 - Warming Up for Hypertrophy - Overview, Existing Research and Limitations 00:27:26 - Warming Up for Hypertrophy - Studies in Detail 00:38:20 - Takeaways 00:47:44 - Audience Q&A Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, September 18, 2024
Warm-Ups, Stretching, and Injuries
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 STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-141 00:06:30 - Personal Experience With Warm-Ups 00:15:52 - The Purpose of Warming Up 00:24:13 - Warm-Up Effects 00:45:30 - Stretching and Injury Prevention 01:14:13 - Warm-Ups and Injury Prevention Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, August 21, 2024
Weak Muscle Growth Beliefs
TIME STAMPS Note: The full list of sources and notes can be found on the episode page on https://www.strongerbyscience.com/podcast-episode-140 00:10:26 - Forcing Advanced Periodization 00:38:42 - High Reps for Hypertrophy 00:49:00 - Getting Strong to Get Big 01:01:17 - All You Need Is A Few Exercises 01:07:18 - Audience Q&A Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, August 07, 2024
Battle Royale 2
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 STAMPS 00:02:51 - Aggressive Fat Loss 00:18:38 - Cheat Reps vs. Strict Reps 00:27:21 - Studies in Beginners 00:40:58 - Exercise Stability for Building Muscle 00:49:49 - Optimal Doesn't Exist 00:57:49 - Experiment With What Works for You 01:28:31 - Science vs Bodybuilder Knowledge 01:44:00 - The Pump 01:55:55 - Overhead Press Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, July 24, 2024
Is Bulking Necessary for Muscle Gain?
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-138 TIME STAMPS 00:03:47 - Personal Experiences with Bulking 00:12:42 - Most relevant studies 00:52:08 - Other Studies 01:13:32 - Audience Q&A Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, July 10, 2024
Time-Efficient Training for Hypertrophy and Strength
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 STAMPS 00:07:40 - Why is Time Efficiency Important? 00:14:21 - Antagonistic Paired Supersets 00:30:42 - Drop Sets 00:43:03 - Additional Tips 01:07:07 - Strength Training Tips 01:10:48 - Audience Q&A Note: The full list of sources and notes can be found on the episode page on here MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, June 26, 2024
How to Powerbuild
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 STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here 00:06:00 - Intro to powerbuilding: personal experience and existing studies 00:29:11 - Criticisms and benefits of powerbuilding - muscular imbalances and progressive overload 00:49:54 - How much potential gains are missed? 00:56:59 - Implementation 01:06:37 - Common mistakes 01:15:02 - Audience Q&A Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, June 12, 2024
How To Train The Back
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-135 TIME STAMPS 00:45:45 - Fiber orientation and neuromechanical matching 01:41:36 - Ad Break 01:41:41 Why the lack of direct evidence for back training? 02:01:09 - Practical takeaways 02:17:59 - Audience Q&A Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, May 29, 2024
SBS Battle Royale
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 hypertrophy 00:53:52 - Topic 03 - Sumo deadlifts for non-powerlifters 01:06:53 - Topic 04 - Old-skool "YOLO" bulking for maximum gains 01:19:42 - Topic 05 - Lifting weights for over 60 mins per week for health 01:37:51 - Battle Royale recap and Q&A Episode page: https://strongerbyscience.com/podcast-episode-134 Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, May 15, 2024
Does Lifting Really Improve Mental Health?
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 STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here 00:10:02 - Impact of exercise on mood overview 00:38:55 - Best forms of exercise for mood improvement 00:47:00 - Long-term effects of exercise on mental health 01:26:04 - Lifting impacts on mental health 01:41:17 - Audience questions Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, May 01, 2024
Is Stretch-Mediated Hypertrophy Overhyped?
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 STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-132 here 00:00:00 - Intro and Plugs 00:11:33 - Stretch-mediated hypertrophy and hyperplasia in animals 00:44:59 - Stretch-mediated hypertrophy in humans/how muscle fibers grow 00:56:08 - Impact of stretching interventions on hypertrophy in humans 01:44:28 - Results vs lengthened resistance training 02:11:08 - Recap/takeaways from resistance training literature 02:42:47 - Audience questions Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, April 17, 2024
All About Sleep (Part 2)
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-131 TIME STAMPS: 00:06:34 - Effects of acute sleep loss on physical performance 00:22:20 - Sleep anecdotes from our time at College 00:54:23 - Impact of sleep interventions on athletic performance 01:11:19 - Napping 01:25:42 - Mitigating some of the damage caused by poor sleep 01:40:37 - Sleep impact on protein synthesis 01:51:11 - Can exercise offset the cognitive impacts of sleep deprivation? 02:00:50 - QnA & closing thoughts Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, April 03, 2024
All About Sleep (Part 1)
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 & Plugs 00:20:48 - Sleep duration and all-cause mortality 00:42:58 - Sleep regularity and all-cause mortality 01:15:13 - Shift work & sleeping irregular hours 01:26:40 - Chronotypes & health 01:41:47 - The effect of sleep on weight regulation 02:23:24 - Practical takeaways Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-130 Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, March 20, 2024
Is Body Fat Spot Reduction Really a Myth?
In this episode, Greg, Pak, and Milo tackle the research around body fat spot reduction. First, they tackle the research on various ointments, creams, garments, and whole body vibration. Following this, they discuss the evidence for spot reduction as an adaptation to different exercise types such as endurance and resistance training. TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here 00:00:00 - Intro & plugs 00:17:41 - Spot reduction history, whole body vibration, garments & ointments 00:46:04 - Training & spot reduction: the first studies 00:58:09 - Recent evidence on training and spot reduction 01:32:42 - Studies not supporting spot-reduction 01:52:52 - Practical takeaways Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, March 06, 2024
Extreme Volumes, Extreme Gains? (Part 2)
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 STAMPS Note : The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-128 here. 00:00:00 - Intro 00:11:13 - Evidence for high volumes 01:02:53 - Evidence with neutral outcomes 02:04:51 - Discussing other volume review papers 02:33:07 - Diminishing Returns of Volume for Hypertrophy 02:48:58 - 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 Swelling 03:35:25 - What role does rest time play? 03:46:01 - Practical Strategies to Increase Training Volume 04:24:35 - Audience Questions Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, February 21, 2024
Extreme Volumes, Extreme Gains? (Part 1)
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 STAMPS 00:00:00 - Intro 00:20:18 - Historical context: High Volume vs. High Intensity 00:48:53 - An overview of the volume research 01:14:11 - The recent study by Enes & Colleagues 01:39:15 - Interpretations of Study, Context Dependency, Applications and Criticism Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered
Wed, February 07, 2024
Q&A: Insulin resistance and hypertrophy, stimulant metabolism, and BMR variability
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 STAMPS 00:00:00 – Podcast Updates https://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 trial But, 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 trial 00:55:18 – "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 le
Wed, January 24, 2024
Long Muscle Length Training with Dr. Milo Wolf
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 NOTES Most of the research discussed in this episode can be found here: https://journal.iusca.org/index.php/Journal/article/view/182 https://www.strongerbyscience.com/rom/ 00:00:00 - Episode Intro - Einstein, Toothpaste, and Plugs 00:18:18 - Intro - Dr. Milo Wolf 00:31:03 - Research: Impact of Muscle Length and Range of Motion on Hypertrophic Response 00:54:49 - Mechanisms / Explanation of Research 01:24:23 - Implications for Different Muscle Groups and Exercises 01:40:39 - Long Muscle Length Training Myths 01:56:17 - Limits of Long Muscle Length Training/Effects Over Time/Novelty 02:33:16 - Analysis of Existing Studies / Conflicting Results / Criticism 02:47:20 - Application of Results in Training 02:53:45 - Audience Questions and Final Thoughts MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Wed, January 10, 2024
Exercise Technique and Minimum Effective Dose Training with Dr. Pak
In this episode, Greg is joined by Dr. Patroklos Androulakis-Korakakis (Dr. Pak) to discuss his research on minimum effective dose training, and his recent narrative review on optimizing exercise technique for muscle growth. While this episode does dig into the research, the lads tried to keep a clear focus on actionable takeaways to help you improve your training results. TIME STAMPS Intro and Plugs (00:00:00) Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Send your Q&A questions to 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/349/718 Bench vs. incline study mentioned: https://pubmed.ncbi.nlm.nih.gov/32922646/ Technique: Tempo/Eccentric and Concentric Movement (00:59:14) Minimum Effective Dose - Overview (01:16:14) Dr. Pak's PhD Research - Implications for MED (01:24:51) Pak’s meta: https://pubmed.ncbi.nlm.nih.gov/31797219/ Pak’s doctoral research: <a href="https://www.frontiersin.org/articles/10.3389/fspor.202
Bonus · Wed, December 27, 2023
Does the Evidence Now Support Effective Reps? (From the Data Driven Strength Podcast)
Greg was recently on the Data Driven Strength Podcast to chat about their meta-regression on proximity to failure and hypertrophy. In the episode, Greg, Zac, and Josh discuss what we know about the mechanisms underpinning muscle growth and the weaknesses of the "effective reps" model. We think it's a conversation worth sharing, so we're re-releasing it in our feeds today as a special bonus episode. TIME STAMPS AND NOTES Intro (0:00:00) Overview of New Proximity to Failure Meta-Regression (0:07:31) Common Misinterpretations of the Results (0:19:41) The Resurgence of the Effective Reps Model (0:22:41) The Desire for a Proxy Metric of Hypertrophy (0:42:41) The Mechanistic Rationale of Effective Reps (1:20:41) Other Factors Influencing Muscle Growth (1:52:41) Metabolic Stress as a Mediator (2:11:41) Is Force on the Fiber Level High at the End of a Set? (3:07:41) Practical Applications (3:42:41) PAPERS MENTIONED Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy : A Series of Meta-Regressions | SportRxiv Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise Can cardio (eventually) make you bigger? Mechanisms of mechanical overload-induced skeletal muscle hypertrophy: current understanding and future directions Different load intensity transition schemes to avoid plateau and no-response in lean body mass gain in postmenopausal women | SpringerLink A motor unit-based model of muscle fatigue | PLOS Computational Biology Skeletal muscle models composed of motor units: A review - ScienceDirect Neural Drive is Greater for a High-Intensity Contraction Tha... : The Journal of Strength & Conditioning Research Effects of fatiguing, submaximal high‐ versus low‐torque isometric exercise on motor unit recruitment and firing behavior Surface electromyographic frequency
Wed, December 13, 2023
Busting Myths about Cortisol with Beth Skwarecki
In this episode, Greg and Lyndsey sit down for a discussion about cortisol with Beth Skwarecki, the senior health editor at Lifehacker. The dangers of high cortisol are a persistent topic of content on social media content, so the discussion focuses on the types of claims that are being made, the dubious methods of self-diagnosis and “treatment” being recommended, and the potential risks and dangers associated with letting social media convince you that you’re basically an endocrinologist. You can read Beth’s article on this topic here: TikTok Myth of the Week: All Your Problems Are Due to High Cortisol TIME STAMPS What is cortisol? (00:02:52) Epinephrine vs. Adrenaline Basic cortisol physiology Low cortisol and adrenal crisis 'Normal' cortisol levels (00:18:44) Reference range for normal cortisol Variability in cortisol awakening response Cortisol awakening response poorly associated with total daily cortisol AUC Early childhood stress (with family income as a proxy) associated with either elevated or depressed cortisol awakening response Cortisol discourse on TikTok (00:33:56) Representative examples of TikTok cortisol content: https://www.tiktok.com/@brittwd/video/7263934911432707374?_r=1&_t=8gQo2Q04An4 https://www.tiktok.com/@mallorymh/video/7242431357446556970 https://www.tiktok.com/@xomgitsbunnie/video/7272557452095376686 https://www.tiktok.com/@liv.ingwell/video/7263106370696695083 Cortisol vs other social media trends (00:47:48) The Endocrine Society on adrenal fatigue Representative examples of TikTok adrenal fatigue content: https://www.tiktok.com/@clairethenutritionist/video/6964559576985308421?_r=1&_t=8gY2Pf
Wed, October 18, 2023
Q&A: Muscle size and strength, advice for minimalistic workout routines, and training to failure
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 importa
Wed, October 04, 2023
Which Micronutrients Are Worth Monitoring?
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 WEEK 806 Spring Cub Season Highlights Adult Bracket Reveal Stream Announcement for next episode: get your questions in for an all-Q&A episode! (8:06) Recommended products and more from the SBS team (9:35) Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Send your Q&A questions to podcast@strongerbyscience.com Getting into the content; discussing the difference between insufficient intake and deficient intake/status. (13:4
Wed, September 13, 2023
Understanding Micronutrient Targets: What Do They Mean, and Where Do They Come From?
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 STAMPS Intro (0:00) Recommendations and good vibes (0:20) Lyndsey – Bottoms movie Davie High fight club news report Greg – Telemarketers docu-series Reply All “Long Distance” podcast episodes Housekeeping notes (8:45) MacroFactor Annual Report Recommended products and more from the SBS team (11:50) Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. </u
Wed, August 30, 2023
Micronutrients Deserve More Attention
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 STAMPS Intro (0:00) What’s on your mind? (0:22) Lyndsey – The Fifth Season and the Broken Earth Trilogy Greg – Trackmania Recommended products and more from the SBS team (8:16) Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Introduction to the micronutrient discussion (11:25) What are essential nutrients in the first place? What does it mean to call a nutrient essential? (21:28) C
Wed, August 16, 2023
Sleep and Nutrition: Pre-Sleep Snacks, and How Your Diet Impacts Your Sleep
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.com TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: https://www.strongerbyscience.com/podcast-episode-118/ Intro (0:00) What’s on your mind? (0:27) Plugs (10:03) Sweet Dreams cereal (13:53) Other pre-sleep food brands/claims – Nightfood and Sleepy Chocolate (36:06) Ingredients purported to improve sleep: Zinc, Folic Acid, B Vitamins, Lavender, Chamomile, Typrophan, Magnesium, Melatonin, and Valerian (44:33) Recommendations for pre-sleep meal/snacks (1:30:14) How macronutrient distributions influence sleep (1:37:06) Sugar/Carbohydrates (1:46:40) Protein (2:01:20) Fat (2:03:47) General wrap-up and final thoughts (2:07:20) Listener Questions: Should you still eat protein before bed if doing so decreases sleep quality? (2:10:57) Do you need a slow-digesting protein before sleep? (2:15:09) Are there benefits of eating additional total calories (including carbs and carbohydrate) right before bed? (2:25:09) Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: https://www.strongerbyscience.com/podcast-episode-118/ MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or <a href="https://play.google.com/store/apps/details?id=com.sbs.diet
Wed, August 02, 2023
Creatine Myths: Hair Loss, Bloating, Dosing, and More
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 TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. TIME STAMPS, SOURCES, AND LINKS Intro (0:00) What’s on your mind/bright spots: Love Island (3:23) Recommendations and plugs (8:30) Creatine Introduction (10:49) Recent research spotlight on creatine and muscle growth History of Creatine (17:56) <a href="https://www.jbc.org/article/S0021-9258(18)88723-3/pd
Wed, July 19, 2023
Aspartame: The Surprisingly Interesting Science and History
Greg and Lyndsey dive into the history, conspiracies, science, and media coverage of aspartame to present a thorough overview of the recent WHO reports linking aspartame and cancer risk. Is this one of the longest "podcast episodes" ever? Probably. But it's packed with fascinating history, relevant research breakdowns and media criticism, and takeaways for interpreting and navigating our society's abundance of health warnings. TIME STAMPS History of artificial sweeteners preceding aspartame (9:43) The very sketchy approval process for aspartame and subsequent media coverage (1:02:35) Breaking down the World Health Organization's decision to classify aspartame as "possibly carcinogenic" (3:17:50) The fallout from the WHO's classification (4:24:27) Closing thoughts (5:22:04) MORE FROM THE SBS TEAM Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. RECOMMENDED PRODUCTS MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. SOURCES AND LINKS Intro Greg's recommendation: Factor meals Lyndsey's recommendations: Sturdy Girl Club stand-up series and Casey Johnston’s newsletter
Wed, July 05, 2023
Vibration plates, lifting during pregnancy, and a new era for the SBS podcast
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 STAMPS Introduction of a new era for the podcast (0:00) Lyndsey introduction (8:52) Vibration plates (13:06) Lifting during pregnancy: (1:06:40) MORE FROM THE SBS TEAM Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. RECOMMENDED PRODUCTS MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. BulkSupplements : Next time you stock up on supplements, be sure to use
Bonus · Mon, April 24, 2023
Fireside Chat with Greg Nuckols and Lyndsey Nuckols
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In this Fireside Chat, Greg sits down with a special guest: his business partner and wife Lyndsey Nuckols. They discuss who's a better cook, their most underwhelming talents, trolley problems, their recent foray into reality TV, and their experiences transitioning into tech product people. Raccoon video: https://www.youtube.com/watch?v=rfbb4yRBH64 SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every other Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. <a href
Bonus · Mon, March 13, 2023
Weight Loss Plateaus, Tough Love, and Energy Audits (Replay of Episode 77)
While we continue preparing to get our next season up and running, we’re replaying Episode 77, which is all about troubleshooting weight loss plateaus. In this episode from the SBSPOD archive, Eric and Greg discuss topics including metabolic adaptation, energy compensation, and a long list of factors that may lead us to overestimate energy expenditure or underestimate energy intake. The discussion yields several practical, evidence-based tips for overcoming challenges and breaking through plateaus when pursuing a weight loss goal. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here Sponsors BulkSupplements: Next time you stock up on supplements from BulkSupplements.com , be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Sports Nutrition Association: Learn more or become a member of SNA . The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (2:27) Feats of Strength (8:14) https://www.reddit.com/r/powerlifting/comments/t2ugyj/jimmy_kolb_benches_1302_lbs590_kg/ https://www.youtube.com/watch?v=W8BaujIRRZY Coach’s Corner: Troubleshooting weight loss plateaus (24:47) https://pubmed.
Mon, January 30, 2023
Sleep, Health, and Fitness
In today’s episode, Eric Trexler discusses the relationships between sleep, health, and fitness. First, he discusses how sleep impairments can negatively impact health-related outcomes and impede progress toward a variety of fitness-related goals. After that, he describes a number of practical strategies to get better sleep and to mitigate the negative impacts of insufficient sleep. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com. Sports Nutrition Association: Learn more or become a member of SNA . The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Issues that arise from insufficient sleep quality and/or quantity (1:58) Impact on health (circadian biology; research in shift workers) (2:17) https://www.strongerbyscience.com/chrononutrition/ https://pubmed.ncbi.nlm.nih.gov/31132107/ https://pubmed.ncbi.nlm.nih.gov/32895261/ Impact on training quality (17:29) <a href="http
Mon, January 23, 2023
Hunger and Appetite Management
Whether you’re trying to gain, lose, or maintain weight, strategic management of hunger and appetite can come in handy. In today’s episode, Eric Trexler discusses a variety of practical strategies for managing hunger and appetite to support a more successful and enjoyable dieting experience. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com. Sports Nutrition Association: Learn more or become a member of SNA . The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Practical strategies for managing hunger (4:23) Adopt an acceptance-based approach (4:53) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238039/ Eat slow and savor (speed, focus while eating) (16:18) https://www.sciencedirect.com/science/article/abs/pii/S0950329318300582 https://pubmed.ncbi.nlm.nih.gov/30591684/ https://pubmed.ncbi.nlm.nih.gov/20351697/ Titrate your amount of non-lifting exercise (21:42) <a href="https://pubmed.ncbi.nlm.nih.
Mon, January 16, 2023
Cardio for Health and Weight Management
In today’s episode, Eric takes a comprehensive look at how physical activity and cardiovascular exercise can impact general health and weight management. Specific topics of discussion include non-exercise physical activity, exercise snacks, step counts, appetite, exercise energy compensation, interval versus steady-state cardio, the interference effect, and practical ways to incorporate non-exercise physical activity or structured cardio into your daily or weekly schedule. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com. Sports Nutrition Association: Learn more or become a member of SNA . The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Taxonomy of physical activity (4:45) Benefits of physical activity (12:33) https://pubmed.ncbi.nlm.nih.gov/23063021/ https://pubmed.ncbi.nlm.nih.gov/30418471/ Exercise snacks (13:54) https://pubmed.ncbi.nlm.nih.gov/34669625/ Step counts (20:21) https://pubmed.ncbi.nlm.nih.gov/34417979/ <a href="https
Mon, January 09, 2023
Diet Tracking and Mindful Eating
In today’s episode, Eric responds to a few pieces of listener feedback, then covers two popular nutrition topics. In the first, he discusses the utility of calorie counting or diet tracking, and how to make the process as feasible and effective as possible. After that, he provides a thorough overview of mindful eating, while addressing some common misconceptions along the way. While many people think that mindful eating is the same thing as intuitive eating, or that mindful eating is incompatible with weight loss goals or diet tracking, neither of these popular perspectives are true. In reality, mindful eating and diet tracking can be used synergistically when pursuing a variety of goals, including weight loss. Today’s episode discusses how to use both of these evidence-based strategies in a complementary fashion. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com. Sports Nutrition Association: Learn more or become a member of SNA . The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) A clarification about intrinsic motivation (9:42) https://selfdeterminationtheory.org/wp-content/uploads/2020/06/2020_RyanDeci_Intri
Mon, January 02, 2023
Popular Diets and Common Nutrition Misconceptions (Part 2)
In today’s episode, Eric Trexler continues his discussion about some of the advantages and disadvantages of popular diets, and explores some common misconceptions in the world of nutrition. Topics include low-fat diets, the Ornish diet, vegetarian diets, vegan diets, cleanses, detoxes, single-food diets, time-restricted feeding, intermittent fasting, the Mediterranean diet, seed oils, and the DASH diet. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com. Sports Nutrition Association: Learn more or become a member of SNA . The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Healthy diet indicator criteria (3:53) https://pubmed.ncbi.nlm.nih.gov/30364851/ https://pubmed.ncbi.nlm.nih.gov/33344879/ Low-fat diet (6:54) https://www.strongerbyscience.com/diet/ https://sigmanutrition.com/lipids/ https://sigmanutrition.com/diet-on-lipids/ https://sigmanutrition.com/di
Mon, December 26, 2022
Popular Diets and Common Nutrition Misconceptions (Part 1)
In today’s episode, Eric Trexler discusses some of the advantages and disadvantages of popular diets, and explores some common misconceptions in the world of nutrition. Topics include low-carb diets, the Zone diet, the South Beach diet, the glycemic index, continuous glucose monitors, gluten-free diets, “eating clean,” ketogenic diets, the Atkins diet, the Paleo diet, and the carnivore diet. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com. Sports Nutrition Association: Learn more or become a member of SNA . The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) The SBS podcast co-host union is out of control (0:49) Healthy diet indicator criteria (5:54) https://pubmed.ncbi.nlm.nih.gov/30364851/ https://pubmed.ncbi.nlm.nih.gov/33344879/ Low-carb diets (9:18) The Zone diet (13:10) The South Beach diet (14:39) Glycemic index (15:39) Continuous glucose monitors (21:44) https://www.strongerbyscience.com/research-spotlight-glucose-monitors/ Gluten-free diets (27:57)
Mon, December 19, 2022
Common Questions About Weight Loss Diets
Today’s show is a continuation of our series leading into the New Year. Weight loss is one of the most common New Year’s Resolutions, so this episode explores and answers some of the most common questions about weight loss diets. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com. Sports Nutrition Association: Learn more or become a member of SNA . The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) How do I set and adjust calorie targets? (4:37) https://www.strongerbyscience.com/diet/ https://pubmed.ncbi.nlm.nih.gov/34172636/ Is “recomping” possible? (29:52) https://journals.lww.com/nsca-scj/fulltext/2020/10000/body_recomposition__can_trained_individuals_build.3.aspx https://www.strongerbyscience.com/p-ratios/ How do I set and adjust macro targets? (52:08) https://www.strongerbyscience.com/diet/ How worried sho
Mon, December 12, 2022
Meta-Analysis Errors; Motivation and Behavior Change
In today’s episode, Greg and Eric discuss a new study reporting that 85% of highly cited meta-analyses in the field of strength and conditioning research contain at least one statistical error. The conversation covers common meta-analysis errors, how to spot them, and how to critically interpret meta-analyses. After that, Eric presents a segment on motivation and behavior change. He begins by reviewing evidence-based goal setting strategies, then discusses how we can leverage self-determination theory to get motivated to pursue our goals, and how we can lean on the COM-B (capability, opportunity, motivation, behavior) model to change behaviors in accordance with our goals. This leads to a unified, comprehensive, evidence-based model that covers goal setting, motivation, and behavior change from start to finish. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com. Sports Nutrition Association: Learn more or become a member of SNA . The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Origins of meta-analyses (6:15) New study on meta-analysis errors (11:53) https://link.springer.com/article/10.1007/s40279-022-01766-0 The most common erro
Bonus · Mon, December 05, 2022
Goal Setting and Behavior Change (Replay of Episode 71)
In preparation for the new year (and the resolutions that come with it), we’re replaying Episode 71, which is all about goal setting and behavior change. In this episode from the SBSPOD archive, Eric and Greg have a long, evidence-based conversation about the research on setting effective goals and successfully changing health behaviors. The discussion yields several evidence-based tips for setting better goals and maximally supporting your ability to achieve them. To learn even more about goal setting, check out the in-depth SBS article at https://www.strongerbyscience.com/goal-setting . SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here Sponsors BulkSupplements: Next time you stock up on supplements from BulkSupplements.com , be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Sports Nutrition Association: Learn more or become a member of SNA . The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Research Review: Goal setting and behavior change (1:04) https://www.strongerbyscience.com/goal-setting/ Fake urgency (3:17) https://www.bmj.com/content/371/bmj.m4143 Success rates of New Year’s Resolutions (5:47) <a hre
Mon, November 28, 2022
Q&A: Exercise Selection, Fitness Testing, and Work-Life Balance
In today’s episode, Greg and Eric field listener questions about exercise selection for general strength purposes, testing protocols for overall fitness levels, vegan diets, optimizing exercise selection and execution based on anatomical principles, incline bench pressing, deadlifting on an uneven floor, and work-life balance. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MASS Research Review (All subscriptions discounted from 11/21-11/28) Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here Sponsors BulkSupplements: Next time you stock up on supplements from BulkSupplements.com , be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Sports Nutrition Association: Learn more or become a member of SNA . The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS If you were building a long-term program for someone who was interested in general, overall strength, which 3-6 exercises would you choose? (3:46) For someone interested in general strength, fitness, and athleticism, what tests would you use to periodically assess their progress? Call it the “SBS Combine.” (16:41) Eric mentioned on a recent podcast that he's now fully vegan. Aside from avoiding animal products, I'm curious about any changes he has made or differences he has noticed related to training and nutrition. (26:24) What are your thoughts on the recent trend of “optimizing” exercises so as to “take advantage of anatomy” (33:07) Is benching with a low incline (8-15 degrees) a suitable way t
Mon, November 21, 2022
Q&A: Ergogenic Effect of Music, Testosterone Replacement, and Misinformation in Fitness
In today’s episode, Greg and Eric field listener questions about dietary fat targets, future competition plans, ergogenic effects of music, testosterone replacement therapy (TRT), statistics-focused content, and the circulation of misinformation and disinformation in the world of health, fitness, and nutrition. SUPPORT THE PODCAST 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. MASS Research Review (All subscriptions discounted from 11/21-11/28) Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here Sponsors BulkSupplements: Next time you stock up on supplements from BulkSupplements.com , be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Sports Nutrition Association: Learn more or become a member of SNA . The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Any issue in approaching one’s minimum dietary fat target as a weekly average target instead of daily target? (9:42) Do you guys have any plans to compete again? Not specifically in powerlifting or bodybuilding, but in anything at all? (12:52) Does listening to music improve exercise performance? If so, how or why? (19:55) Potential Impact of testosterone replacement therapy (TRT) on nutrition and training recommendations? (31:33) Have you thought about writing a book or in-depth article about statistics and research methodology? (41:51) There's a lot of faulty science out there for sure, but what is some questionable or out-right incorrect advice or insights that industry e
Mon, November 14, 2022
Q&A: Deltoid Training, NSAIDs, Controversial Fitness Opinions, and More
In today’s episode, Greg and Eric field listener questions about insulin, maintenance phases, controversial fitness opinions, maintaining muscle while cutting, the effects of NSAIDs on training adaptations, deltoid training, ashwagandha supplementation, content creation, social media, and the best gauge of overall strength. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements from BulkSupplements.com , be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Can medical insulin (i.e., to treat diabetes) boost strength and/or hypertrophy? (6:35) Is it important to do a maintenance phase after bulking or cutting? (20:12) What are your most controversial fitness opinions that would rile up the evidence-based fitness community? (22:58) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8539813/ How important is it to maintain most of your muscle on a cut? (50:58) How do NSAIDs impact training adaptations? (55:13) https://www.strongerbyscience.com/antioxidants/ https://journals.lww.com/nsca-scj/Abstract/9900/No_Pain,_No_Gain__Examining_the_Influence_of.38.aspx Are lateral raises enough to grow the medial portion of the deltoids, or do you need to do some kind of shoulder press or upright row variation? (1:02:54) Ashwagandha for strength and hypertrophy -
Mon, November 07, 2022
Misapplications of Popular Weight Loss Advice, and Identifying the “Healthiest” Diet
After Eric’s first earthquake experience, today’s episode begins with a brief discussion of natural disasters. That’s followed by Greg’s segment, which covers popular weight loss advice that may do more harm than good. While most of the ideas that catch on and get popular originate with bodybuilders and physique athletes, they are often misapplied when generalized to other populations (that is, most people). Finally, Eric presents a segment that addresses a very common question: what is the healthiest diet? This yields a discussion about evidence-based guidelines for structuring a diet that supports general health, wellbeing, and longevity, while addressing some common misconceptions along the way. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements from BulkSupplements.com , be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Sports Nutrition Association: Learn more or become a member of SNA . The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Natural disasters (1:37) How to support the show (17:03) Popular weight loss advice that may do more harm than good (21:16) Characteristics of an effective long-term weight loss diet (29:56) Rigid macro counting (31:07) https://www.strongerbyscience.com/goal-setting/ <
Mon, October 31, 2022
Partial ROM Training for Strength, and Protein Requirements for Muscle Growth
Today’s episode begins with a discussion about an ambitious experiment in the world of academic publishing, and the real-world costs of striving for bench press excellence. After that, Greg presents a segment about partial range-of-motion (ROM) training for strength outcomes. Greg digs into the available research about whether or not partial reps can be used to facilitate greater strength gains, and provides practical recommendations about when and how to incorporate this style of training. That’s followed by Eric’s segment that tackles a fairly widespread misconception about protein requirements for muscle growth. Many people believe that 1.6 g/kg/day is a very clear minimum requirement for supporting hypertrophy, and that falling a little bit short of this target severely limits muscle growth. However, the data suggest otherwise. He explores the available research and discusses some protein target recommendations for people who are prioritizing muscle growth or retention. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements from BulkSupplements.com , be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Sports Nutrition Association: Learn more or become a member of SNA . The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) An innovation in academic publishing (4:53) <a href="https://www.journals.uchicago
Mon, October 24, 2022
Accommodating Resistance for Power; Net Energy Cost of Exercise
Today’s episode begins with a discussion about the very predictable scandal that rocked Fat Bear Week. After that, Greg presents a segment about accommodating resistance (that is, training with bands and chains). Greg digs into the available research and explains why accommodating resistance is beneficial for power development and explosive muscle actions, while failing to meaningfully impact maximal strength. That’s followed by Eric’s segment that clears up some misconceptions about the actual net energy cost of exercise. He explores how physical activity impacts total daily energy expenditure, describes some key characteristics that influence inter-individual differences in the net energy cost of exercise, and explains why and how to estimate the net energy cost of exercise using a new tool developed by the Stronger By Science team. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) New SBS article by Cameron Gill (Neck Strength Training: Are Deadlifts And Shrugs Enough?) (3:24) https://www.strongerbyscience.com/neck-strength-training/ Fat Bear Week Controversy: Completely and Totally Vindicated (6:22) Increase explosiveness with ONE WEIRD TRICK ( 10:42) Background info about accommodating resistance (bands and chains) (10:56) Meta-analysis: Do bands and chains increase maximal strength? (17:36) <a href="https://journals.lww.com/nsca-jscr/fulltext/2018/11000/effects_of_variable_resistance_training
Mon, October 17, 2022
Shortcomings of Body Composition Assessments, and Fitness-Related Applications of Mindfulness and Meditation
In today's episode, Greg and Eric pat themselves on the back for breaking the 100 episode barrier, in addition to sharing their picks for Fat Bear Week 2022. After that, Greg encroaches on Eric’s territory with a segment about body composition assessments. In the segment, Greg discusses what common body composition devices actually measure, how accurate (or inaccurate) they are for individuals (rather than groups), and some better strategies for monitoring progress toward fitness goals. After that, Eric steers others toward the Road to Enlightenment with a segment on the fitness-related applications of mindfulness and meditation. He specifically looks at the research evaluating mindfulness-based interventions for mental fatigue, sleep, pain management, and eating behaviors. Eric also discusses scenarios in which mindfulness-based interventions might be contraindicated, and provides some resources for people who want to give meditation or other mindfulness-based interventions a shot. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Fat Bear Week (5:09) https://www.nps.gov/katm/learn/fat-bear-week-2022.htm Recipe sharing in MacroFactor (14:57) www.macrofactorapp.com Body Composition Assessments are Less Useful Than You Think (17:19) https://macrofactorapp.com/body-composition/ What’s actually being measured by the m
Mon, October 10, 2022
Differences in Gains Between Individuals, and What You Can Do About It
In today's episode, Eric briefly addresses some feedback and responses to his previous article and segment about reverse dieting. After that, it’s all about differences in gains between individuals. Greg begins by exploring research that describes the degree to which training-induced improvements in strength, muscularity, and aerobic fitness vary from person to person. After that, Greg leans on the available research to provide evidence-based advice about what you can actually do about it, particularly if you suspect that you’re experiencing below-average gains. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Reverse dieting: feedback, responses, and a clarification (2:17) Reverse Dieting: Hype Versus Evidence Feat of Strength (22:10) Jamal Browner How much do muscle growth and strength gains differ between people? (25:10) Genetics And Strength Training: Just How Different Are We? Hypertrophy variation in response to resistance training (29:08) Cluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans (Bamman, 2007) Strength and hypertrophy variation in response to resistance training (33:10) <a href="https://www
Mon, October 03, 2022
Mechanical Tension for Hypertrophy and Strategic Food Selection
Mechanical tension, muscle damage, and metabolic stress are often viewed as the key stimuli for muscle hypertrophy. A new study asserts that mechanical activation of fast-twitch muscle fibers is the strongest determinant of muscle hypertrophy, which suggests that mechanical tension is the most noteworthy stimulus for muscle growth. This is an intuitive idea, but Greg’s segment explains why the results of this study fail to support the conclusions that were stated in the paper (and shared widely on social media). After that, Eric presents a segment that’s all about food selection. As flexible dieting and “IIFYM” continue to gain popularity, it’s indisputable that dieters can succeed using a virtually limitless variety of food sources, as long as they (approximately) hit their calorie or macro targets consistently. While it’s very true that dieters enjoy a great deal of flexibility in their food choices, this doesn’t mean that food source selection is irrelevant or inconsequential. In Eric’s segment, he discusses some evidence-based guidance for making food choices to facilitate a smoother dieting experience. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Shampoo versus conditioner (2:15) Artificial intelligence for summarizing research (6:10) Consensus Elicit What’s the primary mechanism of muscle hypertrophy? (16:01) Confirmation bias (20:32) Abstract and summary of new study by Hatanaka and Ishii (22:46) <a hre
Mon, September 26, 2022
Individual Responses to Training and Protein Quality
It’s very common to assume that group-level findings from research will reliably predict how you (or your clients) will respond to a particular training strategy, but that’s not always the case. In today’s episode, Greg discusses the substantial amount of inter-individual variability observed in responses to training interventions, and how to navigate training decisions in light of these hard-to-predict differences among individuals. After that, Eric discusses protein quality: what it is, what affects it, and how much it does (or doesn’t) matter from a practical perspective. His segment summarizes the research directly comparing a wide range of protein sources, and provides practical strategies for protein source selection in vegan, vegetarian, and omnivorous diets. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Greg’s segment: Individual responses versus group responses in resistance training (10:25) The importance of assessing individual-level responses (12:43) Study: Different Load Intensity Transition Schemes to Avoid Plateau and No-Response in Lean Body Mass Gain in Postmenopausal Women. (17:40) Broader discussion of individual-level responses and variation from person-to-person (24:19) What has worked atypically well for Greg and Eric? (33:06) Eric’s segment: protein quality (40:40) When you think about consuming raw eggs, what comes to mind? (40:46) Overview of protein quality (47:47) <a href="https://www.ncbi.nlm
Bonus · Thu, September 22, 2022
Bonus Live Q&A: MacroFactor One-Year Anniversary Celebration
Today’s episode is a celebration of the one-year anniversary of launching MacroFactor. It was recorded with a live YouTube audience on September 16, 2022. In this episode, Greg and Eric answer some viewers’ questions that are specific to MacroFactor, but they also answer several unrelated questions about a wide range of training and nutrition topics. If you’re a MacroFactor user, this episode is a great opportunity to join in on the celebration and get some previews about what the future has in store for MacroFactor. If you aren’t, this episode is still worth a listen, as it offers plenty of evidence-based training and nutrition information. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro (0:00) Who’s the host? (1:24) Greg and Eric’s talking speeds (3:09) Thanking everyone for joining us and for supporting MacroFactor in year 1 (5:33) MacroFactor annual report (6:37) https://macrofactorapp.com/annual-report-2022/ Biggest unexpected challenges for MacroFactor in year 1 (7:58) A preview of upcoming feature updates for MacroFactor (11:29) Predictors of successful dieting experiences (15:33) Any plans to translate MacroFactor to other languages? (23:05) Getting more protein on a vegetarian diet (27:59) What’s your favorite nutrient? (34:24) Rigid versus flexible cognitive restraint (36:15) Any tips on bouncing out of “the hole” effectively when doing very deep squats? (43:29) How do you determine when a cut is done? How long
Thu, September 15, 2022
Stretch-Mediated Hypertrophy and Reverse Dieting
We’re officially back for a brand new season! In today’s episode, Greg discusses the research behind how resistance training range of motion impacts muscle growth, with a special focus on stretch-mediated hypertrophy. After that, Eric dives deep into the topic of reverse dieting, which is often touted as a remedy for metabolic adaptation and a strategy to facilitate easier and more sustainable weight loss. However, this popular approach was originally driven by industry marketing rather than scientific evidence. Eric’s segment explores the actual research related to reverse dieting, which tells a much different story than the hyped-up anecdotes you’ll see on social media. He also explains why reverse dieting often appears to work in the short term while falling flat in the long term, and why a simple maintenance phase is a better option than reverse dieting. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Opening segment: mandatory open-access academic publishing (5:27) White House requires immediate public access to all U.S.-funded research papers by 2025 Greg’s segment: stretch-mediated hypertrophy (19:15) References: Can stretching directly cause muscle growth? Stronger By Science Research Spotlight post on Instagram </li
Bonus · Thu, September 08, 2022
Fireside Chat #13: Cooking, Leisure Time, Organization, and the Loneliness Epidemic
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #13, Greg sits down with Eric Trexler to discuss cooking, leisure time activities (other than exercise), organization and efficiency tips, the loneliness epidemic, and a bunch of other miscellaneous topics. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) What seems difficult to cook or bake, but is actually pretty easy and worth trying? (2:19) What is the worst meal you’ve ever cooked? (19:35) What is the worst thing you’ve ever smelled? (29:13) What are some organizational habits you employ that improve your work, learning, or life? (38:03) What are your thoughts on the "loneliness epidemic"? (55:21) How might you spend your extra leisure time during a layoff from training? (1:13:58) A Guide To Detraining: What To Expect, How To Mitigate Losses, And How To Get Back To Full Strength Do you feel like you've accomplished all the major life goals you set for yourself as a kid? (1:27:38) MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutriti
Bonus · Thu, September 01, 2022
Fireside Chat #12: Look-Alikes, Pivotal Moments, and Trolley Problems
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #12, Greg sits down with Eric Trexler to discuss celebrity look-alikes, facial hair, student loan forgiveness, pivotal life moments, least favorite jobs, music, movies, trolley problems, the Road to Enlightenment, and a bunch of other miscellaneous topics. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Update/clarification: Eric’s disinterest in gadgets, and even basic technologies (3:02) Celebrity look-alikes (7:44) Reconstruction of Greek philosopher Aristotle based on his bust . What are the different facial hair styles you've tried? What was the most ridiculous? (15:09) Thoughts on student loan forgiveness? (20:35) What is the biggest “what if” moment in your lives? What small event completely could have changed the trajectory of your life unknowingly? (28:34) What is the worst job you’ve ever had? What made it the worst? (35:45) Any “under the radar” music that you’re listening to? (46:23) What are your favorite 5 movies of all time? (49:57) You are being sent back to Florence, Italy in the year 1000 CE. You can bring one item with you, as long as it fits in a backpack. Your mission is to accelerate human civilization. What do you bring? (57:03) Trolley Problems (1:00:52) When and why did Eric’s Road to Enlightenment begin? (1:25:05) MORE FROM THE SBS TEAM <
Bonus · Thu, August 25, 2022
Fireside Chat 11: Freak athletes, pets, luxury items, alternative careers, podcast recommendations
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #11, Greg sits down with Eric Trexler to discuss freak athletes, pets, luxury items, alternative careers, podcast recommendations, and a bunch of other miscellaneous topics. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) How was summer break? (3:18) Do you guys have any more stories about freak athletes? (8:26) If every NFL athlete were to compete in bodybuilding, how many would you guess would have the ability to make the Olympia stage, if any? (20:24) I would like you to speak about your relationships with animals/pets. Do you have gym “mascots” for your home facility or outside of the home facility? Also, the obvious question: cats or dogs? (23:37) What's the coolest country you've been to? Is it cooler than America? (31:28) If you had to give up gluten or dairy for the rest of your life, which would you pick? (38:20) What is the most “luxurious” thing you own, that you don’t ever want to live without? (44:05) Who would win in a fight: a Greg sized Eric, or an Eric sized Greg? (51:20) What is the best method for starting a campfire? (56:12) If you weren't doing what you do now, what would you be doing with your life? Any other passions or near-misses when it comes to other ways your life would've gone that you can think of? (1:00:39) What is a piece of modern technology/gadget that you flat out reject, and insist on doing things the way you've always done before said technology/gadget? (1:09:54) What are your favorite podcasts? Other than Iron Culture and Joe Rogan, of course? (1:17:30) MORE FROM THE SBS TEAM <a href="https
Thu, July 14, 2022
Restoring Motivation, Issues in Research, and Walking for Weight Loss
In today’s episode, Eric kicks things off by answering two questions from listeners. The first is about proper mixing and storage of creatine, and the second is about rediscovering and restoring motivation to work out. Next, Greg provides a research-packed answer to a listener’s question about whether or not there is a point of diminishing returns when it comes to weight loss and walking. After that, Eric discusses a few issues in the world of research and academic publishing that should impact the way we interpret some scientific research papers. Finally, to play out the show, Eric provides some more recommendations for music to train to. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Q&A: I mix my creatine in boiling water, and leave it in the refrigerator overnight. Is that okay? (2:11) Analysis of the efficacy, safety, and regulatory status of novel forms of creatine Not Another Boring Creatine Guide: Answers To FAQs And Lesser-Known Benefits Creatine and Caffeine Q&A: I’ve lost motivation to work out, and I truly don’t enjoy it anymore. What should I do? (16:20) An Evidence-Based Approach To Goal Setting And Behavior Change Self-Determination Theory Q&A: Is there a point of diminishing returns when it comes to weight loss and walking? (32:10) Dose-response relationship
Thu, July 07, 2022
Intuitive Eating, Plyometrics for Hypertrophy, and a Sauna Update
In today’s episode, Eric shares a sauna update that explores the effects of sauna bathing on exercise recovery and training adaptations. Next, Greg presents a research review segment that covers the surprisingly positive effects of plyometric exercises on muscle hypertrophy. After that, Eric answers a listener’s questions related to intuitive eating, mindful eating, and health at every size. Finally, to play out the show, Eric revisits the topic of cultural life in Ohio. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Q&A: How does sauna bathing impact recovery and training adaptations? (3:54) Acute Neuromuscular and Hormonal Responses to Different Exercise Loadings Followed by a Sauna Effects of Postexercise Sauna Bathing on Recovery of Swim Performance Effect of post-exercise sauna bathing on the endurance performance of competitive male runners Intermittent post-exercise sauna bathing improves markers of exercise capacity in hot and temperate conditions in trained middle-distance runners The Prevalence of Use of Various Post-Exercise Recovery Methods after Training among Elite Endurance Athletes Research Review: Plyometrics for hypertrophy (23:58) Effects of plyometric vs. resistance training on skeletal muscle hypertrophy: A review <a href="https://www.frontiersin.org/articles/10.3389/fphys.2022.8
Thu, June 30, 2022
Cheat Meals, Sauna, and Time Off From Training
In today’s episode, Eric discusses his newest article that describes the drawbacks of “cheat meals” while recommending some more advisable alternatives. After that, Greg presents a Research Review about the time course of detraining when you take some time off from the gym. Finally, Eric answers a listener’s question about the potential health benefits of sauna bathing, then closes out the show with some bluegrass music recommendations. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (1:10) Feats of Strength (9:04) Front squats 260 x 3 281kg front squat at 99kg bodyweight SBS Article Discussion: Cheat meals (11:26) The Drawbacks of “Cheat Meals” (and More Advisable Alternatives) Planned hedonic deviation (29:59) Slack with a cost / “calorie reserve” (31:53) Research Review: Time off from training (41:27) Effect of training cessation on muscular performance: A meta-analysis Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failure Effect of Immobilisation on Neuromuscular Function In Vivo in Humans: A Systematic Review Exercise dosing
Thu, June 23, 2022
Turkesterone, Carb Overfeeding, and Commonly Neglected Muscles
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 PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (1:22) Feats of Strength (3:53) World Open Classic Powerlifting Championships scoresheets USAPL Mega Nationals results Revisiting turkesterone and phytoecdysteroids (10:37) Lab Testing Results Of Turkesterone, Beta Ecdysterone Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans S
Thu, June 16, 2022
Cognitive Effects of Creatine, Nasal Breathing, and Current Trends in Science
Today’s show begins with a recap of results from the women’s division of the IPF world champions. After that, Greg shares a hybrid Article Discussion/Tech Support segment about a new article covering MacroFactor’s revamped food logging system, which makes it (objectively) the fastest food logger on the market. After that, Greg and Eric debut the “Armchair Scientist’s Corner,” a spinoff of the Coach’s Corner segment, in which they discuss some unfavorable trends in the scientific literature. That’s followed by a Q&A segment covering topics including how to make incremental changes to your daily calorie target, creatine’s effects on hydration and cognitive function, nasal breathing, and how exercise might (or might not) impact certain health-oriented nutrition recommendations. Finally, to close out the show, Eric presents a history lesson about how the field of exercise science came to be. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage (1:12) Feats of Strength (8:00) Results of the 2022 World Open Classic Powerlifting Championships SBS Article Discussion / Tech Support: Confirming MacroFactor’s top spot as the fastest food logger on the market (14:20) What is the Fastest Food Logger? We Designed a System to Find Out Armchair Scientist’s Corner: The state of science, and rethinking the hierarchy of evidence (25:24) Tweet about systematic reviews and RCTs <a href="https://ebm.bmj.com/co
Thu, June 09, 2022
Fatigue Mechanisms, HIIT Programming, and Sex Disparities in Research
In today’s episode, Greg and Eric revisit the topic of buffering supplements and fatigue as Eric presents a Research Review about the mechanisms driving neuromuscular fatigue. After that, Greg discusses his cover story from the most recent issue of the MASS Research Review, which is also available at strongerbyscience.com. In the article, Greg explores under-representation of female participants within strength, hypertrophy, and supplement research. The discussion covers the extent of the disparity, the surprising observation that the gap is getting worse over time, and how this research imbalance impacts training and nutrition recommendations for female lifters. Next, Eric shares a Coach’s Corner segment about programming high-intensity interval training (HIIT) and sprint interval training (SIT) for lifters. Finally, to close out the show, Eric and Greg share some music and video game recommendations. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (1:26) Feats of Strength (6:53) Antonino Pizzolato Research Review: Fatigue mechanisms (8:32) Lactic Acid and Exercise Performance Peripheral fatigue: new mechanistic insights from recent technologies Neural Contributions to Muscle Fatigue: From the Brain to the Muscle and Back Again Phosphate and acidosis act synergistically to depress
Thu, June 02, 2022
Buffering Strategies, Calorie Counting, and Estimating TDEE
Today’s episode begins with a spoiler in the Feats of Strength segment, as we discuss the winner of this year’s World’s Strongest Man competition. After that, Eric presents a Research Roundup segment about buffering strategies. The segment is mostly about new research on beta-alanine and a couple of related ingredients (carnosine and anserine), but also includes discussions about hyperventilation and the mechanisms involved with various buffering strategies. After that, Greg discusses his newest article on the MacroFactor website, which is called “The Problems with Calorie Counting.” It explores the shortcomings of many common strategies implemented by calorie counters, such as aiming for generic calorie targets or using wearable technologies or predictive equations to estimate energy expenditure. Finally, the show closes with a music recommendation from Eric, and some interesting lichen facts presented by Greg. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (3:18) Feats of Strength (4:26) Research Roundup: Buffering strategies (6:36) Beta-alanine (7:34) Does beta-alanine supplementation enhance adaptations to resistance training? A randomized, placebo-controlled, double-blind study Mechanisms (17:41) Hyperventilation (23:41) Hyperventilation-Aided Recovery for Extra Repetitions on Bench Press and Leg Press Carnosine and Anserine (30:55) <a href="https://www.tandfonline.c
Thu, May 26, 2022
Sedentary Time, Mating Success, and HIIT Protocols
Today’s episode begins with two unconventional but remarkable Feats of Strength. After that, Eric presents a Research Review segment about the deleterious effects of sedentary time (even in people who regularly exercise), and some practical strategies for reducing sedentary time. Next, Greg reviews a study linking certain masculine traits to mating success, which has been spread widely (and misinterpreted widely) on social media. That’s followed by a brief segment about high-intensity interval training (HIIT), in which Eric clarifies some definitions and describes the wide range of protocols that fall under the “HIIT” umbrella, which can be very adaptable and accessible to all fitness levels. Finally, the show closes with a music recommendation from Eric. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (1:29) Feats of Strength (9:00) John Brzenk Don Gorske Research Review: Sedentary Time (19:33) Sedentary behaviour and risk of all-cause, cardiovascular and cancer mortality, and incident type 2 diabetes: a systematic review and dose response meta-analysis Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysis Joint associations of accelero-meter measured physical activity and sedentary time with all-cause mortality: a harmonised meta-analysis
Thu, May 19, 2022
Modified OMAD, Joint-Friendly Warm-Ups, and Muscle Retention While Cutting
Today’s show is an uncharacteristically anecdote-heavy episode of the podcast. After Greg shares some new Feats of Strength, Eric presents a Coach’s Corner segment about a modified version of the “one-meal-a-day” (OMAD) eating pattern. This strategy, which may be described as protein-sparing-modified-time-restricted-eating, aims to capitalize on the potential upsides of OMAD while attenuating the downsides. After that, Greg shares his own Coach’s Corner segment about joint-friendly warm-up strategies, which leads to a broader discussion about where anecdotal evidence fits within an evidence-based approach to training, nutrition, or content creation. Next, Eric answers a listener’s question about how to retain muscle while cutting. Finally, to close out the show, Greg recommends some people you should follow on social media, along with a new media recommendation. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (1:20) Feats of Strength (4:43) Coach’s Corner: protein-sparing-modified-time-restricted-feeding (modified OMAD) (6:45) Coach’s Corner: joint-friendly warm-up strategies (25:16) General discussion about where anecdotal evidence fits within an evidence-based approach to training, nutrition, or content creation (38:18) Q&A: How to retain muscle while cutting (49:28) Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes Systematic Review and Meta-analysis: When One Study Is Just not Enough <a href="https://link.springer.com/article/10.1007/
Thu, May 12, 2022
Dietary Fiber, Responses to Feedback, and Encouraging Exercise
Today’s episode features two remarkable Feats of Strength – one from a human, and one from a tree. After that, Eric presents a Research Review segment in defense of dietary fiber, and Greg responds to some feedback about previous segments on oral contraceptives and the impact of exercise on mortality. Finally, the show closes with a discussion about how to encourage people to start exercising (and maintain it), along with some vague words of caution and a shocking revelation about kiwis. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (1:06) Feats of Strength (3:52) Jessica Buettner deadlifts 250kg x 2 Jessica Buettner squats 217.5kg Research Review: Dietary fiber (7:25) A Short-Term Low-Fiber Diet Reduces Body Mass in Healthy Young Men: Implications for Weight-Sensitive Sports Health benefits of dietary fiber The Health Benefits of Dietary Fibre Three common anti-fiber (or anti-plant) claims (23:02) Q&A (31:52) Responding to feedback about oral contraceptives (32:00) Discussion on prior episode Responding to feedback about exercise and mortality (36:10) <a href="https://sbspod.com/episodes/lifting-mortality-global-versus-localized-hypertrophy-and-pre-sleep-mea
Thu, May 05, 2022
Sumo Deadlifts, Procrastination, and Oral Contraceptives
Today’s episode features a crazy (and historic) Feat of Strength, which leads into a discussion about whether or not sumo deadlifting is cheating. After that, Eric answers a few questions from listeners about topics including easy vegetarian protein sources, how to deal with a tendency to procrastinate, how long a weight loss phase can last, and whether or not you should have a maintenance phase immediately after a bulking phase. Finally, to close out the show, Greg discusses his recent article about how oral contraceptives impact (or don’t impact) training adaptations, along with a brief discussion about some good (and absolutely terrible) television show endings. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (1:37) Feats of Strength (9:42) Krzysztof Wierzbicki Is the sumo deadlift cheating? (11:50) Is The Sumo Deadlift Cheating? (Jeff Nippard video) Should You Deadlift Conventional Or Sumo? Q&A (34:46) Considering the road to enlightenment: is there a vegetarian variation of the culinary shredded chicken staple? (35:05) Any insight on dealing with procrastination? (37:21) If you intend to lose a lot of weight, should you break the cut into 12-week increments with some maintenance periods in between, or lose it all in one continuous cut? (54:14) More info on diet breaks Do you n
Thu, April 28, 2022
Body Recomposition, Estimating Energy Expenditure, and Sex Differences in the Bench Press
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 PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MASS Research Review Get the free 130-page "Best Of" issue of MASS Research Review . This brand new "Best Of" issue of MASS contains 5 articles, 2 videos, and 10 Research Brief articles breaking down some of the best and most relevant nutrition, strength, and physique research from 2021-2022. Subscribe to the MASS Research Review during the big anniversary sale (ending May 3). MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements: MASS Anniversary Sale (0:00) Feats of Strength (4:04) Krzysztof Weirzbicki Road to the Stage / Road to Athens (8:13) Coach’s Corner: Training around hip pain (11:26) SBS Article Discussion: Building Muscle in a Caloric Deficit: Context is Key (20:25) Research Roundup: MASS anniversary edition (44:06) All articles and studies discussed in this segment can be found here A Heuristic For Estimating Energy Expenditure During Resistance Training (44:34) The Bench Press May Target Different Muscles in Male and Female Lifters (55:06) Attentional Focus May Influence Streng
Thu, April 21, 2022
Lifting & Mortality, Global Versus Localized Hypertrophy, and Pre-Sleep Meals
Today’s episode features a big milestone in Greg’s Road to the Stage update, followed by a Research Review that’s sure to stir up some controversy and debate. Researchers recently reported that a little bit of resistance training is associated with lower risk of chronic disease and mortality, but doing more than 2-2.5 hours per week appeared to be considerably worse than doing only 30-60 minutes per week, and potentially worse than doing none at all. In this Research Review, Greg gets to the bottom of it and provides some tentative but practical conclusions. After that, Greg and Eric answer a few questions from listeners, covering topics including potential sleep disruption from pre-bed meals, cannabis for lifters, creatine timing, what to do when you’ve met your daily protein target but you’re below your total calorie target, the way overhead press strength scales with body weight, consequences of insufficient protein intake, how volume for one muscle influences hypertrophy for other muscles, and the role of debates in evidence-based fitness. To close out the show, Eric presents his second (but very disappointing) installment of the fan-favorite segment, “Eric’s Seder Stories.” SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Get a free 130-page issue of MASS Research Review . This brand new "Best Of" issue of MASS contains 5 articles, 2 videos, and 10 Research Brief articles breaking down some of the best and most relevant nutrition, strength, and physique research from 2021-2022. Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (3:21) Research Review: The effects of lifting on mortality risk (11:10) <a href="https://pubmed.ncbi.nlm.nih.gov/35
Thu, April 14, 2022
Spirulina, Satiety, and Vitamin Supplementation
Today’s episode features a Road to the Stage update by Greg, followed by a fascinating Research Review about the effects of spirulina supplementation on symptoms of allergic rhinitis. After that, Greg and Eric answer a few questions from listeners, covering topics including the effects of dietary fat intake on satiety, the pros and cons of supplementing with vitamins and fish oil, and the utility of bathroom scales with bioelectrical impedance technology for tracking longitudinal changes in body composition. To close out the show, Eric shares a remarkable stat from the NBA, and Greg shares a movie recommendation. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (2:01) Research Review: Spirulina for allergic rhinitis (3:53) Efficacy of Spirulina for Allergic Rhinitis Q&A (22:31) Is dietary fat actually satiating? (22:40) Fats and Satiety Some people in the fitness industry are fairly outspoken critics of multivitamin, vitamin D, and fish oil supplementation. What’s Eric’s take on the matter? (51:52) U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003–2008 Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES 2011–2012 Vitamin D deficiency
Thu, April 07, 2022
Protein Scaling, Fiber Types, Artificial Sweeteners
To begin today’s episode, Greg and Eric clear the air and provide some updates about the recent chaos within the Stronger By Science Cinematic Universe. After that, Greg shares some Feats of Strength, followed by a Q&A segment. Topics covered include scaling protein recommendations to various body size metrics, how muscle fiber types should (or should not) impact your approach to training, how concerned we should (or should not) be about a new study linking artificial sweeteners to increased risk of cancer, and the health-related risks and benefits associated with dietary nitrate intake. To close out the show, Eric shares some stuff he learned about at the beach. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Feats of Strength (7:50) Danny Grigsby – Deadlift Jesus Olivares – Total Tiffany Chapon Noémie Allabert Q&A (14:05) How do protein requirements scale for people of differing body size and body composition? (14:13) The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults Indicator Amino Acid-Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is Several-Fold Greater than the Current Recommended Dietary Allowance Protein to Maximize Whole-Body Anabolism in Resis
Fri, April 01, 2022
Carbohydrate, Water, and Electrolyte Manipulation For Physique Athletes
In today’s episode, Greg and Eric explore the art and science of “peaking” for physique athletes. The discussion covers carbohydrate loading, water intake adjustments, and electrolyte manipulation for the purpose of transient physique optimization. This conversation digs into the limited research available, while also providing practical recommendations guided by a combination of scientific evidence and real-world experience. Finally, Greg and Eric close out the episode by unanimously recommending a TV show that aligns with the values of the Stronger By Science Podcast. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro (0:00) Road to the Stage (4:16) Road to Athens (6:47) Feats of Strength: Jen Thompson (9:13) Video of Jen Thompson's 145.5kg world record bench Research Review: Physique science and peak week (12:31) Defining “peaking” in physique sport (12:44) History of bodybuilding/physique research (15:31) How common is “peaking?” (21:51) Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders Observational research on “peaking” (23:05) Changes in body composition, diet, and strength of bodybuilders during the 12 weeks prior to competition Experimental research on carbohydrate loading (24:02) Effects of carbohydrate loading and weight-lifting on muscle girth Quasi-experimental research on carbohydrate loading (28:43) Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal Symptoms Research on intracellular and extracellular fluid
Thu, March 24, 2022
Protein Digestion Speed, Bone Density, Push-Pull Ratios
In today’s episode, Eric discusses the ins and outs of protein digestion speed, and why you probably don’t have to worry about consuming “fast proteins” post-workout and “slow proteins” pre-bed. After that, Greg and Eric field a number of questions from listeners, covering a range of topics including the relationship between exercise variety and hypertrophy, how to train for greater bone density, what acute protein synthesis studies can (or can’t) tell us about eating to maximize hypertrophy, and whether or not you need to balance “pushing” and “pulling” volume to keep your shoulders healthy and pain-free. To close out the show, Eric confidently recommends a travel destination he’s never been to. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Research Roundup: Protein digestion speed (1:35) Q&A (28:42) If overall volume and intensity are equated, is doing 5 different exercises for a particular muscle group more effective (for hypertrophy) than doing a single exercise for that muscle group? (29:30) Why does the Stronger By Science Community Facebook group only have 4,400 members, while Jim Stoppani’s Facebook group has almost 120,000? (32:20) How should you train to maximize bone density? (38:05) What’s a training or nutrition strategy from the past that you’d like to see come back into style? (47:17) Are short-term measures of muscle protein synthesis predictive of longitudinal muscle hypertrophy? As long as total protein and calorie intake are matched, is there a significant difference between eating two meals per day versus eating every 3-4 hours? (57:27) Do you really need to balance your “pushing” and “pulling” volume to keep your shoulders healthy and pain-free? (1:01:24) To Play Us Out: Travel recommendation - Rottnest Island, Australia (1:13:05) MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training
Thu, March 17, 2022
Walking Benefits and Pre-Sleep Protein
In today’s episode, Greg presents a deep dive into the multifaceted benefits of walking. Rather than focusing exclusively on correlations from observational studies, this Research Roundup covers several meta-analyses of randomized controlled trials. During the conversation, Greg and Eric discuss how walking might impact general health and wellness, in addition to performance, recovery, and body composition. After that, Eric answers a listener’s question about pre-bed protein consumption, and Greg shares some interesting biographical information about the host of the show. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (4:54) Research Roundup: the multifaceted benefits of walking (6:26) Research Spotlight: Walking away from an early grave Walking - general health and wellness implications (6:59) Daily Step Count and All-Cause Mortality: A Dose-Response Meta-analysis of Prospective Cohort Studies The effect of walking on fitness, fatness and resting blood pressure: A meta-analysis of randomised, controlled trials The effect of walking intervention on blood pressure control: a systematic review A meta-analysis of pedometer-based walking interventions and weight loss Walking for depression or depressive symptoms: A systematic review and meta-analysis Walking and primary prevention: a meta-analysis of prospective cohort studies <a href="https://journals.lww.com/acsm-essr/Abstract/2022/04000/Inactivity_
Thu, March 10, 2022
Weight Loss Plateaus, Tough Love, and Energy Audits
In this week’s episode, Greg shares some incredible Feats of Strength, followed by an in-depth discussion about how to do an “energy audit” to troubleshoot weight loss plateaus. The conversation covers topics including metabolic adaptation, energy compensation, and a long list of factors that may lead us to overestimate energy expenditure or underestimate energy intake. After covering some of the most common physiological (and non-physiological) variables that may contribute to erroneous tracking, blunted energy expenditure, and increased energy intake, the conversation shifts toward practical solutions. Finally, to close out the show, Greg and Eric discuss some unbelievable 40-yard dash times at the 2022 NFL combine. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (1:35) Feats of Strength (7:22) Jimmy Kolb Chloe Brennan Coach’s Corner: Troubleshooting weight loss plateaus (23:55) Adaptive thermogenesis in humans The Metabolic Adaptation Manual: Problems, Solutions, And Life After Weight Loss Daily energy expenditure through the human life course Energy compensation and adiposity in humans Energy compensation and metabolic adaptation: "The Biggest Loser" study reinterpreted Physical Activity and Total Daily Energy Expenditure in Older US Adults: Constrained versus Additive Models Acute Behavior of Oxy
Thu, March 03, 2022
Fish Oil, Body-Fat Set Points, and Junk Volume
In this week’s episode, Eric presents a Research Review about the effects of fish oil on recovery and body composition, and answers a listener’s question about body-fat set points, settling points, and alternative models to explain weight regulation. In addition, Greg shares a brief research review about sports psychology, and answers listeners’ questions about training at long muscle lengths, micro-workouts, and junk volume. To close out the show, Eric revisits the topic of seed oil scaremongering. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Research Review: Effects of fish oil on recovery and body composition (2:04) Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise Impact of varying doses of omega-3 supplementation on muscle damage and recovery after eccentric resistance exercise Muscle hypertrophy induced by N-3 PUFA supplementation in absence of exercise: a systematic review of randomized controlled trials N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review Does Fish Oil Have an Anti-Obesity Effect in Overweight/Obese Adults? A Meta-Analysis of Randomized Controlled Trials Research Review: Sport psychology (21:43) Sport psychology and performance meta-analyses: A systematic review of the literature Q&A: Can you address/summarize the topic of body-fat set points? (34:08) Set points, settling points and some alternative models: theoretical options to understand how genes
Thu, February 24, 2022
Body Recomposition, Interpreting Different Types of Research
In this week’s episode, Eric presents a Coach’s Corner segment about how to set up a diet for body recomposition. After that, Greg shares a research review about eating french fries, which kicks off an in-depth discussion about how to interpret different types of research, ranging from animal models and epidemiology to randomized controlled trials and meta-analyses. Finally, Greg and Eric discuss a very remarkable Feat of Strength to close out the show. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage (1:27) Coach’s Corner: How to set up a diet for body recomposition (4:17) Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression Research Review: French-fried potatoes consumption and energy balance: a randomized controlled trial. (28:32) French-fried potatoes consumption and energy balance: a randomized controlled trial General discussion on interpreting different types of research (48:49) Q&A: What’s the advice/viewpoint you’ve shared over the years that you most regret giving? Something you’ve totally changed your perspective on, and are emba
Thu, February 17, 2022
Energy Compensation, Interference Effect, Underestimating Supplements
In this week’s episode, Eric shares a research review with an updated perspective on the constrained energy expenditure model and compensation for calories burned during exercise. After that, Greg shares a research update on whether or not lifters need to worry about the interference effect when they add some cardio to their weekly routine. Finally, Greg and Eric discuss the possibility that we may be underestimating the effects of some fairly well-known dietary supplements, and share their thoughts on the NFL playoffs and Super Bowl. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (1:40) Research Review: Energy balance influences compensation for calories burned during exercise (6:28) Research Review: Revisiting concurrent training and the interference effect (32:00) Bonus Segment: Are we underestimating the effects of certain supplements due to a lack of dose-response studies? (47:27) To Play Us Out: The Super Bowl (1:05:15) MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the
Thu, February 10, 2022
Q&A: Protein Overfeeding, Individualizing Training, and Strength Changes During Weight Loss
In this week’s episode, Greg and Eric answer a number of questions from listeners. Topics include protein overfeeding, aches and pains during deloads, ashwagandha supplementation, the impact of weight loss on strength, interval training versus steady state cardio, and the potential value of personalizing/individualizing training programs. To close out the show, Eric shares a couple unbelievable facts about longevity in the animal kingdom. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Can extra calories from protein be stored as fat? (1:33) The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial Why do I feel more aches and pains during a deload compared to a typical training week? (17:43) Does ashwagandha improve performance? (26:50) Effects of Ashwagandha ( Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis How has Greg’s weight loss impacted his strength? (40:31) Is interval training better than steady state cardio for body composition purposes? (46:25) Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function:
Thu, February 03, 2022
ATP Supplementation, Goal Alignment, Glycemic Index
We are officially back from winter break with a brand new schedule! We’ll be releasing episodes more frequently from this point forward, with new episodes posted every Thursday. In today’s episode, Greg and Eric share some updates on their Road to the Stage and Road to Athens segments, which is followed by a discussion of some recent Feats of Strength. After that, Eric’s Research Review segment takes a deep dive into the research on ATP supplementation, and Greg briefly discusses a brand new Stronger By Science article about row variations. Next, Greg presents a Coach’s Corner segment that revisits the topic of goal setting with an in-depth discussion about how to set an effective superordinate goal, and how important it is to continuously maintain alignment throughout your entire goal hierarchy. Eric also answers a listener's question about carbohydrate sources and the glycemic index, and Greg and Eric close out the show by paying their respects to two remarkable people who recently passed away. SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (2:39) Feats of Strength (5:07) Krzysztof pulls 484.5kg, 1068lbs with straps Jamal Browner pulls 483kg/1065lbs with straps Danial Zamani 350kg(771lb) Bench Press in training Bill Gillespie Benches 1129 [ATWR]! Research Review: ATP supplementation (12:33) Studies discussed: Effects of oral ATP supplementation on anaerobic power and muscular stren
Thu, December 30, 2021
Goal Setting and Behavior Change
In preparation for the new year (and the resolutions that come with it), today’s episode is all about goal setting and behavior change. Eric and Greg have a long, evidence-based conversation about the research on setting effective goals and successfully changing health behaviors. The discussion yields several evidence-based tips for setting better goals and maximally supporting your ability to achieve them. SUPPORT THE PODCAST Receive our Research Spotlight emails , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (2:29) Feats of Strength (4:12) Research Review: Goal setting and behavior change (9:54) Fake urgency (12:06) The time to act is now: pseudo-systematic review Success rates of New Year’s Resolutions (14:36) Auld lang syne: success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals Temporal landmarks (22:19) The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior Anticipated Temporal Landmarks Undermine Motivation for Continued Goal Pursuit SMART goals (27:31) SMART criteria Creating a goal hierarchy (30:19) How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical Perspective Superordinate goals (34:16)
Thu, December 16, 2021
Reverse Dieting, Bodybuilding Mortality, and Optimizing Biomechanics
Today’s episode begins with updates from the dueling “Road to the Stage” and “Road to Athens” segments, followed by Feats of Strength. After that, Eric gives some contextualized clarifications about how the concept of “reverse dieting” has, in his opinion, been commonly misapplied. Next, Greg explores mortality rates among untested bodybuilders using a data-driven approach, and Eric provides a quick and practical “Coach’s Corner” segment about proactively managing your sleep and circadian rhythm in the winter months. Finally, Greg and Eric answer some listener questions, and Eric closes out the show by thanking the pharmaceutical industry for giving him a new lease on life. SUPPORT THE PODCAST Receive our Research Spotlight emails , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (4:00) Feats of Strength (7:36) John Haack deadlifts 903 lbs / 410 kg John Haack 600lb bench Emil Lundgren 200kg / 441lb bench Carlos Nasar 208kg clean and jerk Contextualized Clarifications: Reverse Dieting (10:37) The Metabolic Adaptation Manual: Problems, Solutions, And Life After Weight Loss Reduced adaptive thermogenesis during acute protein-imbalanced overfeeding is a metabolic hallmark of the human thrifty phenotype Research Review: Bodybuilding Mortality (34:26) Do Pro Bodybuilders Die Younger Than Average? <a href="https://www.auajournals.org/doi
Thu, November 25, 2021
Partial ROM, Intra-Workout Carbs, MASS Research Roundup
Today’s episode begins with a reminder about the current Black Friday Sale for the MASS Research Review, which ends November 29. After that, Greg and Eric share updates regarding their dueling Road to the Stage and Road to Athens segments. Next, Greg delivers the Feats of Strength segment, which features a legend in the world of iron sports. After that, Greg and Eric discuss some of their favorite MASS articles from the past year or so, with topics including p-ratios, plant-based protein, carbs for lifters, effects of diet on testosterone, emerging supplements, partial-ROM training, the interference effect (concurrent training), and muscle damage. Finally, Eric answers some listener questions about soy protein and intra-workout carbohydrate, then closes out the show by recommending some focus-enhancing music to play while you work. SUPPORT THE PODCAST MASS Check out a free issue of the MASS Research Review . If you’re interested in taking advantage of our MASS Black Friday sale (November 22 - November 29), you can learn more and subscribe here . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Stronger By Science If you’d like to receive our Research Spotlight emails, please sign up for our email list. To join in on the SBS conversation, check out our Facebook group and subreddit . Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Link to learn more and subscribe to MASS Road to the Stage (4:45) Road to Athens (12:19) Feats of Strength (19:50) Bev Francis MASS Research Roundup (27:59) Best of MASS issue Eric’s study roundup (p-ratios, plant-based protein, carbs for lifters, effects of diet on testosterone, emerging supplements) (29:42) Key links: https://www.strongerbyscience.com/p-ratios/ https:/
Thu, November 18, 2021
Cooling Gloves, Cardio Considerations, and Protein in Aging
Today’s episode begins with an exciting announcement about the forthcoming Black Friday Sale for the MASS Research Review, which extends from November 22 to November 29. After that, Greg shares a Road to the Stage update, and Eric takes a sharp turn onto the Road to Athens. That’s followed by Feats of Strength, and a Tech Support segment sharing MacroFactor reminders and updates related to the knowledge base, food database expansion, and the new public roadmap. Next, Greg provides an in-depth review of the literature related to cooling gloves and performance, and Eric gives some contextualized clarifications about low-calorie diets, age-related protein considerations, and positive aspects of cardio. Finally, Greg answers some listener questions, and Eric closes out the show by issuing a sobering warning about the grave consequences of Fat Bear Week. Support the podcast: Check out a free issue of the MASS Research Review . If you’re interested in taking advantage of our MASS Black Friday sale (November 22 - November 29), you can subscribe at https://www.strongerbyscience.com/mass/ MacroFactor : Learn more about our MacroFactor diet app . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Sign up for the Research Spotlight newsletter: If you’d like to receive our Research Spotlight emails, sign up for our email list . Join the community: To join in on the SBS conversation, check out our Facebook group and subreddit . Bulk Supplements: Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “ SBSPOD ” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements: MASS Black Friday Sale (0:00) Get a free issue of MASS Road to the Stage / Road to Enlightenment (3:17) Why Are Marathons 26.2 Miles Long? Feats of Strength (21:20) Marek Zych Tech Support: Knowledge base, database expansion, public roadmap (28:05) <a href="https://www.strongerbyscience.com/macr
Thu, October 28, 2021
Calorie Restriction, Protein Restriction, App Updates
Today’s episode features a number of protein-themed segments. First, Eric summarizes some recent discussions regarding the consumption of whey protein among vegetarians, along with some information about fascinating innovations in lab-based production of protein sources. After that, Eric reviews the literature linking calorie restriction and protein restriction to health and longevity. Greg then discusses a new Stronger By Science article on reverse Nordic curls, and shares some exciting updates about the MacroFactor diet app. That’s followed by a Q&A segment in which Eric answers questions about discrepancies between MPS research and hypertrophy research, the lowest advisable protein intake that can adequately support gains, and the concept of using alkaline water or other dietary manipulations to influence blood pH. Finally, to close out the show, Greg discusses his quest to perfect high-protein bread. Learn more about our MacroFactor diet app . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Sign up to receive our Research Spotlight emails . To join in on the SBS conversation, check out our Facebook group and subreddit . Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “ SBSPOD ” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage (1:50) Road to Enlightenment (11:45) Feats of Strength (21:26) Daniel Clements Research Review: Calorie restriction and protein restriction for longevity (23:22) Calorie restriction versus protein restriction Comparing species Clean cupboard hypothesis Exercise and longevity Energy flux Tech Support: Swipe features and database updater (58:45) SBS Article Discussion: Reverse Nordic curls (1:06:45) Q&A (1:13:46) What's the lowest protein intake someone could eat while still building an appreciable amount of muscle? (1:14:09) <a href="https://academic.oup.co
Thu, October 14, 2021
Refeeds, Diet Breaks, Fructose, and Sodium
Today’s episode begins with some good vibes from the Road to the Stage, Road to Enlightenment, and Feats of Strength segments. After that, Eric shares a research-heavy update on diet breaks and refeeds, followed by a Tech Support segment in which Greg discusses food databases and some practical tips for easy and efficient food logging. That’s followed by a Q&A segment featuring questions about topics including sleep, sodium, fructose, accuracy of self-reported food intake, managing exercise and nutrition during vacations, and much more. Finally, Eric and Greg graciously and nobly accept defeat while recapping the final results of Fat Bear Week 2021. Learn more about our MacroFactor diet app . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Sign up to receive our Research Spotlight emails . To join in on the SBS conversation, check out our Facebook group and subreddit . Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage (1:01) Road to Enlightenment (8:56) Feats of Strength (13:25) Tamara Walcott John Haack Research Review: Revisiting Diet Breaks and Refeeds (19:00) www.strongerbyscience.com/metabolic-adaptation https://www.sciencedirect.com/science/article/abs/pii/S1057740815000443 https://pubmed.ncbi.nlm.nih.gov/28975722/ https://pubmed.ncbi.nlm.nih.gov/28925405/ https://pubmed.ncbi.nlm.nih.gov/33467235/ https://pubmed.ncbi.nlm.nih.gov/33587549/ https://pubmed.ncbi.nlm.nih.gov/33630880/ https://pubmed.ncbi.nlm.nih.gov/33375938/ Tech Support: Food Databases and Efficient Food Logging (1:01:17) Q&A (1:28:33) I’m on a 2-week vacation. How bad could fat gain/
Thu, September 23, 2021
Carbohydrate-Insulin Model, Counting Calories, and Setting Up a Diet
In today’s episode, Greg and Eric debut a new segment called “Tech Support,” in which they discuss a few common questions and comments about MacroFactor. After that, Greg discusses a new review paper about the carbohydrate-insulin model of obesity, and Eric discusses the newest Stronger by Science article about how to set up a diet. To wrap up the show, Greg and Eric select their favorites and place their bets for the upcoming Fat Bear Week. If you want to learn more about our diet app (on sale through September 30), check it out here . Sign up to get 28 free training programs and research spotlight emails . To join in on the SBS conversation, check out our new Facebook group and subreddit . Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Enlightenment (0:56) Feats of Strength (13:08) https://barbend.com/strongman-nicolas-cambi-block-press-log-lift-world-records-2021-clash-at-the-corral/ https://barbend.com/strongman-laurence-shahlaei-dinnie-stones-world-record/ https://www.youtube.com/watch?v=cYCY0zH0VBc https://www.instagram.com/reel/CT0_jFmg-d8/?utm_source=ig_web_copy_link Tech Support (27:05) Research Review: Carbohydrate-insulin model versus energy balance model (1:00:54) https://academic.oup.com/ajcn/advance-article-abstract/doi/10.1093/ajcn/nqab270/6369073?redirectedFrom=fulltext https://www.facebook.com/groups/StrongerByScienceCommunity/posts/3002174166727623/ SBS Article Discussion: The Definitive Diet Setup Guide (1:21:42) https://www.strongerbyscience.com/diet/ To Play Us Out: Fat bear week (1:51:53) https://www.nps.gov/katm/learn/fat-bear-week.htm MORE FROM THE SBS TEAM <a href="https://www.strongerbyscie
Bonus · Tue, September 21, 2021
Bonus: MacroFactor Launch Party and Live Q&A
This special bonus episode of the Stronger By Science Podcast is a recording of the show’s live launch party for the MacroFactor diet app. In the future, we’ll be streaming more live podcast episodes right from the Stronger By Science YouTube channel . We hope you can join us live for the next one! To stay up to date and get reminders about upcoming live episodes, be sure to join our email newsletter , Facebook group and subreddit . If you want to learn more about our diet app (on sale through September 30), check it out at https://www.strongerbyscience.com/macrofactor/ Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Time Stamps Intro/Announcements (0:00) About the MacroFactor team (1:52) Q&A (MacroFactor) (14:28) Q&A (fitness topics) (22:14) Q&A (MacroFactor) (33:46) Our favorite features of MacroFactor (43:17) Q&A (MacroFactor + off-topic) (52:58) More MacroFactor features (1:28:00) MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MAS
Bonus · Tue, September 14, 2021
Bonus Live Q&A: Energy Constraint Model, Training Volume, Creatine Kinase Levels, and More
This special bonus episode of the Stronger By Science Podcast is a recording of the show’s first ever live Q&A episode . In the future, we’ll be streaming more live Q&As right from the Stronger By Science YouTube channel. We hope you can join us live for the next one! To stay up to date and get reminders about upcoming live episodes, be sure to join our email newsletter , Facebook group , and subreddit . If you want to learn more about our diet app (available on September 16), check it out at https://www.strongerbyscience.com/macrofactor/ Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Welcome (0:00). Energy compensation and energy constraint model (Pontzer study) (2:14). Evidence for Rhodiola usage as a pre-workout supplement (9:23) If you aren’t primarily focused on increasing 1RM, should you still arch your back while bench pressing? (17:15) Can surplus calories eventually become maintenance calories? (22:49) Is training volume the main driver for hypertrophy? (28:32) Date in 3 days: Anything you can do to enhance your physique? (38:04) What is a normal creatine kinase level for people who are lifting? (40:29) What is brown adipose tissue? (45:25) Does mouthwash blunt the ergogenic effect of nitrate supplements? (49:20) Can Greg elaborate on his hypothesis that strength loss during weight loss may be due to upper body glycogen loss? How long does it take to restore glycogen once you go back to maintenance? (51:13) What are some studies you would like to see conducted? (58:49) MacroFactor questions (1:12:07) MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart n
Thu, September 09, 2021
Constrained Energy, Modeling Hypertrophy, and Effects of Aging on Performance
In today’s episode, the show transforms from the Stronger By Science Podcast to the Stronger By Science Multimedia Experience. In other words, a video of the recording session will now be posted to YouTube rather than audio only. Today’s show features a research review segment in which Eric covers a couple papers that made headlines: one reported that we offset some of the calories burned during exercise by saving energy elsewhere, and another reported that hot dogs can shorten our lives by about 36 minutes. After that, Greg discusses a new paper about modeling muscle growth that also generated plenty of headlines, along with an important update about the performance effects of caffeine for women. This episode also features a Coach’s Corner segment about setting calorie targets for a wide range of diet goals, and a Q&A segment addressing topics including the effects of aging on performance, the long-term health ramifications of bulking and cutting, the effect of pre-bed meals on sleep quality, and more. If you want to learn more about our diet app (available on September 16), check it out here . Sign up to get 28 free training programs and research spotlight emails . To join in on the SBS conversation, check out our new Facebook group and subreddit . Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00). Road to the Stage / Road to Enlightenment (2:39). Feats of Strength (7:29). Thomas Davis. Research Review: Constrained energy model, hot dogs & lifespan (10:05). Energy compensation and adiposity in humans Small targeted dietary changes can yield substantial gains for human health and the environment Research Roundup: Modeling muscle growth, ankle mobility for squats, caffeine for women (31:52). Mathematical model predicts best way to build muscle Why exercise builds muscles: titin mechanosensing controls skeletal muscle growth under load Ankle mobility for squats – SBS Instagram post Ergogenic Effects of Acute Caffeine Intake on Muscular Enduran
Thu, August 26, 2021
Metabolic Rate, Blood Flow Restricted Training, and Turkesterone
Eric gives a thorough overview of a recent study that has generated a lot of buzz about how age and biological sex relate to metabolic rate and total energy expenditure (20:46). After discussing the new findings, Eric provides several practical strategies for estimating total daily energy expenditure (1:07:50). In addition, Greg presents a research update summarizing some new findings in the area of blood flow restricted training (54:05). Finally, Greg and Eric discuss the research (or lack thereof) assessing the effects of Turkesterone supplementation on exercise performance and resistance training adaptations (1:22:25). Sign up to get 28 free training programs and research spotlight emails . To join in on the SBS conversation, check out our new Facebook group and subreddit . Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage/Road to Enlightenment (4:50) Feats of Strength (8:28) Dave Ricks Andrey Sapozhonkov Danial Zamani Hidilyn Diaz This Olympic Weightlifter Was Targeted by Her Government. It Took a Gold Medal for Her to Get an Apology. Shi Zhiyong Lü Xiaojun Lasha Talakhadze Research Review: Age, sex, and energy expenditure (20:46) Daily energy expenditure through the human life course Doubly labelled water assessment of energy expenditure: principle, practice, and promise Specific metabolic rates of major organs and tissues across adulthood: evaluat
Thu, July 15, 2021
Energy Deficiency, Training Frequency, and Beginner Gains
Greg and Eric provide an update about MacroFactor, their forthcoming nutrition app that is in the final stages of development (8:14). They also cover a variety of topics including relative energy deficiency, diet recovery (25:33), training frequency (41:14), beginner gains (55:49), the “constrained energy model” (1:29:15), ideal durations for bulking and cutting phases (1:06:35), and more. Sign up to get 28 free training programs and research spotlight emails . To join in on the SBS conversation, check out our new Facebook group and subreddit . Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00). MacroFactor update (8:14). Get more details and sign up for email updates on the MacroFactor "Coming Soon" page . Road to the Stage/Road to Enlightenment (8:57) Monk Yeshe Rabgye's website Feats of Strength (17:36) Abhimanyu Mishra, 12, becomes youngest grandmaster in chess history Chris Yip pulls 350 kg/772 lbs at 70 kg/154 lbs BW Research Review: Recovering from a diet or relative energy deficiency (25:33) A Review of Nonpharmacological Strategies in the Treatment of Relative Energy Deficiency in Sport The Metabolic Adaptation Manual: Problems, Solutions, and Life After Weight Loss Research Review: Training frequency for strength gains (41:14) Effects of Variations in Resistance Training Frequency on Strength Development in Well-Trained Populations and Implications for In-Season Athlete Training: A Systematic Review and Meta-analysis Individual Muscle Hypertrophy and Strength Responses to High vs. Low Resistance Training Frequencies Q&A (55:30) Is it possible to make “beginner gains” after years of training if you spent your first years of training with an ineffective approach to exercise and nutrition? (55:49) What's your take on short bulk/cut cycles? (1:06:35)</p
Thu, July 01, 2021
Responders, Non-Responders, and Fish Oil
In this episode, Greg and Eric provide a huge update related to the good news segment, some very impressive and potentially controversial feats of strength (10:36), and dueling research reviews about fish oil (24:06) and distinguishing between responders and non-responders to training (53:52). They also answer some listener questions (1:14:59) and congratulate the sport of baseball for becoming interesting again (1:53:08). Sign up to get 28 free training programs and research spotlight emails . To join in on the SBS conversation, check out our new Facebook group and subreddit . Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Road to the Stage/Road to Enlightenment (2:01) Feats of Strength (10:36) Jimmy Kolb Danial Zamani Research Review: Fish Oil and Recovery (24:06) https://pubmed.ncbi.nlm.nih.gov/34128440/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/ Research Review: Training Responders and Non-Responders (53:52) https://www.sciencedirect.com/science/article/abs/pii/S144024401930670X https://www.sciencedirect.com/science/article/abs/pii/S1440244020308070 Q&A (1:14:59) Is there any validity to the idea that athletes should avoid things like NSAIDs or fish oil in order to better realize training adaptations? (1:15:34) https://www.strongerbyscience.com/antioxidants/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8046361/ Thoughts on the OMAD (one-meal-a-day) diet? How important is it to get protein and leucine right before sleep to continue muscle protein synthesis throughout the night? (1:28:50) How should older folks train if their goal is maintaining/improving daily functioning and mitigating bone/muscle loss? (1:36:32) Is the Dunning-Kruger effect based on legit evidence? (1:44:44) <a href="https://skepchick.org/2020/10/the-dunning-kruger-effect-misunderstood
Thu, June 17, 2021
Capsaicin, Multivitamins, and Time Off
In today’s episode, Greg and Eric discuss some Good News (1:06) and Feats of Strength (16:08), in addition to a quick update about the new nutrition app that is in development (12:18). After that, Eric has a Research Roundup segment (19:36) that covers capsaicin supplementation for performance (23:12) and ketogenic diets for hypertrophy (40:44). That’s followed by a Coach’s Corner (56:14) in which Greg discusses how to navigate vacations and potential periods of time away from the gym. After that, Greg and Eric answer some listener questions (1:16:08), and Greg wraps up the show by telling his harrowing tale of undergoing a fitness assessment in a commercial gym (1:46:56). Help shape our new nutrition app (or express interest in becoming a beta tester) by filling out this quick survey on the website. Sign up to get 28 free training programs and research spotlight emails . To join in on the SBS conversation, check out our new Facebook group and subreddit . Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro (0:00) Good news (1:06) Nutrition app update (12:18) Link to app survey Feats of Strength (16:08) Sawyer Klatt Brandon Striegel Research Roundup (19:36) Capsaicin for performance (23:12): https://pubmed.ncbi.nlm.nih.gov/33383571/ Keto for hypertrophy (40:44): https://pubmed.ncbi.nlm.nih.gov/34090453/ https://pubmed.ncbi.nlm.nih.gov/33624538/ Coach’s Corner: Vacation and time off from the gym (56:14) https://www.strongerbyscience.com/no-gym/ Q&A (1:16:08) Preferred body hair removal techniques (1:16:21) Multivitamins: good or bad? (1:19:55) Better for hypertrophy: straight sets with final set to failure, or target RPE with variable rep number? (1:35:51) Biggest fitness myths on Instagram these days (1:42:39) To Play Us Out: Greg’s fitness assessment (1:46:56) MORE FROM THE SBS TEAM <a href="https://www
Thu, June 03, 2021
Beta-Alanine, Training Frequency, and Strength for Hypertrophy
In today’s episode, Greg and Eric announce the hiring of two new SBS coaches and provide some exciting updates about the diet app that is currently in development (1:26). After that, Eric shares a Research Roundup segment with fascinating new findings related to beta-alanine supplementation (25:08), and Greg presents a Research Roundup covering topics including training frequency, sticking points, non-nutritive sweeteners, the effects of strength on hypertrophy potential, and more (1:00:57). Eric also shares some practical tips for modifying your pressing exercises in the presence of elbow and shoulder discomfort in a Coach’s Corner segment (1:44:35). Finally, Greg and Eric wrap up the show by answering a few questions from listeners (1:50:40). Sign up to get 28 free training programs and research spotlight emails . To join in on the SBS conversation, check out our new Facebook group and subreddit . Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Good news: New SBS coaches, updates on the diet app! (1:26) Eric's good news article: After researchers implanted microchips into his brain, a paralyzed man was able to write with his mind Feats of Strength (20:25) Joy's deadlift. Gerald's deadlift . Research Roundup: Beta-Alanine (25:08) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/ https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00602.2020 https://pubmed.ncbi.nlm.nih.gov/30209603/ https://www.frontiersin.org/articles/10.3389/fphys.2020.00913/full https://journals.lww.com/acsm-msse/Fulltext/2021/05000/Kinetics_of_Muscle_Carnosine_Decay_after___Alanine.22.aspx Research Roundup (several topics) (1:00:57): Effects of strength on hypertrophy potential (1:01:14) https://www.ncbi.nlm.nih.gov/pmc/articles/PM
Thu, May 20, 2021
Q&A Extravaganza
Topics include the relative impact of lifting and protein intake on muscle protein synthesis (3:03), strategies for dealing with suboptimal sleep patterns (35:18), how to handle anti-lifting advice from your doctor (20:03), nutrition strategies that may or may not reduce muscle loss during detraining (29:13), how hard you should train (45:39), studies they’d like to see completed (1:19:46), topics where their opinions are firmly against the common wisdom (1:38:46), and more. Sign up to get 28 free training programs and research roundup emails . To join in on the SBS conversation, check out our new Facebook group and subreddit . Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) How does MPS caused by protein consumption compare to the magnitude of MPS caused by resistance training? (3:03) Why don’t researchers start tracking sleep and including it in their analysis? (9:17) How would you personally respond to a medical professional that tells you to stop squatting because it’s bad for your knees? (20:03) I have an upcoming surgery that will require 3-4 weeks without training. How should I eat to maintain my gains? How quickly can I return to lifting? (29:13) For people with sporadic sleep issues, what are some strategies to avoid detrimental impacts on performance, recovery, and body composition? (35:18) How hard should you train? (45:39) You’ve already met your calorie intake target for the day, but you haven’t reached your protein target yet. Should you eat more protein and go over your calorie target? (56:56) How do you periodize bodybuilding training? (1:10:56) If ethics and money were no concern, what’s a study you’d love to see? (1:19:46) How do excessively low body-fat percentages impact strength and hypertrophy gains? (1:32:03) What are some (fitness) topics where your opinion is firmly against the common wisdom and why? (1:38:46) How much does fasted training impair performance? How much does this actually matter for goals related to health and body composition (rather than performance goals)? (1:47:46) Correlation doesn’t imply causation. But what does? (1:55:52) Can breakfast cereal be categorized as a soup? (2:07:36) MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newslett
Thu, May 06, 2021
Caffeinated Naps, Intuitive Eating, and Q&A Catch-Up
In today’s episode, Greg and Eric begin by sharing a Good News segment (2:08), followed by a series of updates and clarifications (9:43). After some Feats of Strength (19:51), Eric provides a Research Roundup segment (25:50) with studies related to caffeine naps (26:15), intuitive eating (30:05), and metabolic adaptation to weight loss (38:50). After that, Greg and Eric lament the current state of peer-reviewed scientific publishing (1:09:58), and Greg catches up on a ton of Q&A questions from listeners (1:37:30). Sign up to receive Research Roundup emails or access the free “Best of MASS” issue. To join in on the SBS conversation, check out our new Facebook group and subreddit . Finally, next time you stock up on supplements from BulkSupplements.com , be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Good News (2:08) Updates/Clarifications: Prohormones, Fashion, Olive Oil Desserts (9:43) Feats of Strength (19:51) 18 YO Jackson Powell squats 420 kg/925 lbs for a double Chad Penson Totals 2197lb/996.5kg @198/90 to win the 2021 Kern US Open 2021 Kern US Open - Hunter Henderson Squats 295kg/650lb @165 for a new ATWR Pavlo Nakonechnyy pulls 435 kg/959 lbs for a triple (equipped) Lasha Talakhadze Hits Heaviest Snatch And Clean & Jerk Ever Caught On Film — 225KG And 270KG Research Roundup (25:50) Caffeine naps (26:15): https://pubmed.ncbi.nlm.nih.gov/33571957/ Intuitive eating (30:05): https://pubmed.ncbi.nlm.nih.gov/33279464/ Metabolic adaptation (38:50): https://pubmed.ncbi.nlm.nih.gov/33762040/ Greg’s controversial content (1:09:58): SBS Studies Archive Masks (1:16:18): R
Thu, April 22, 2021
Testosterone Boosters, Sticking Points, and Bar Velocity Technology
Summary: In today’s episode, Greg and Eric reflect on the 4-year anniversary of their monthly research review called “Monthly Applications in Strength Sport,” also known as “MASS,” which they write alongside co-authors Dr. Mike Zourdos and Dr. Eric Helms (15:05). To commemorate the occasion, they’ve released a free “Best of MASS” issue and they're launching a big charity sale from April 27 - May 4. Greg and Eric also present Research Reviews about testosterone boosters (54:46) and barbell velocity-tracking technologies (39:37) in this episode, along with a Coach’s Corner segment about sticking points (1:35:54), some shocking information about eels (1:49:01), and much more. Links: Free PDF: Concise breakdowns of 10 recent training and nutrition studies. https://www.strongerbyscience.com/mass-best-of/ To join in on the SBS conversation, check out our new Facebook group and subreddit. Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity Subreddit: https://www.reddit.com/r/StrongerByScience/ Finally, next time you stock up on supplements from BulkSupplements.com , be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Time Stamps: Intro/Announcements (0:00). Good news (2:20). Feats of Strength (9:10). 4-year anniversary of MASS (15:05). Research Review: Technologies for measuring bar velocity (39:37). https://pubmed.ncbi.nlm.nih.gov/33666594/ Research Review: Testosterone boosters (54:46). https://pubmed.ncbi.nlm.nih.gov/24559105/ https://pubmed.ncbi.nlm.nih.gov/30790614/ https://pubmed.ncbi.nlm.nih.gov/11701431/ Coach’s Corner: Sticking Points (1:35:54). To Play Us Out: Breakfast casserole, frogs, and eels (1:49:01). https://www.newyorker.com/magazine/2020/05/25/where-do-eels-come-from MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join th
Thu, April 08, 2021
BMI, Plant-Based Protein, Stretching, and Mouthguards
Summary Greg and Eric are back for Season 4! This episode begins with a big announcement about what Greg and Eric have been up to (0:01:17), followed by some Good News (0:06:11) and Feats of Strength (0:19:49). After that, Eric discusses some new research that appears to vindicate plant-based proteins (0:28:48), and Greg discusses new research about how BMI, fat mass, and fat-free mass relate to mortality risk (0:49:03). They close out the show with some practical tips from a Coach’s Corner segment (1:15:33), a few miscellaneous Q&As (1:20:12), and some cooking info to wrap up the episode (2:13:58). Links If you’d like to receive Research Roundup emails , please sign up for our email list. To join in on the SBS conversation, check out our Facebook group and subreddit Finally, next time you stock up on supplements from BulkSupplements.com , be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Time Stamps We’ve been building a diet app! (0:01:17). Good news (0:06:11). Feats of Strength (0:19:49). Research Review (0:28:48). Plant proteins revisited: https://pubmed.ncbi.nlm.nih.gov/26224750/. https://pubmed.ncbi.nlm.nih.gov/33670701/. https://pubmed.ncbi.nlm.nih.gov/33172506/. https://pubmed.ncbi.nlm.nih.gov/33599941/. Relation of body fat mass and fat-free mass to total mortality (0:49:03): https://academic.oup.com/ajcn/article/113/3/639/6092216 How your Myers-Briggs score dictates your intermittent fasting protocol (1:03:16). Very brief p-ratio update (1:13:46). https://www.strongerbyscience.com/p-ratios/. https://www.strongerbyscience.com/p-ratios-rebuttal/. https://www.strongerbyscience.com/p-ratios-rebuttal-2/ . https://www.youtube.com/watch?v=QACnWACSZrs. Coach’s Corner (1:15:33). Q&A (1:20:12). Do mouthguards impact performance? (1:20:58). https://onlinelibrary.wiley.com/doi/10.1111/idj.12406. http
Bonus · Thu, March 04, 2021
Fireside Chat #10: Imposter syndrome, sports, life after COVID, and more
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #10, Greg sits down with Eric Trexler to discuss imposter syndrome, sports, life after COVID, and a bunch of other miscellaneous topics. Links If you’d like to receive Research Roundup emails, please sign up for our email list . To join in on the SBS conversation, check out our new Facebook group and subreddit . Finally, next time you stock up on supplements from BulkSupplements.com , be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Time Stamps Feelings on Ohio State’s shot at next year’s college football championship (0:02:57). Post-COVID activities (0:10:03). Zombie survival gear (0:13:27). What led to Eric’s previous statement: “If you can’t go down to the courthouse and get married today because you are already married, then that is too married to call yourself single” (0:15:57). Update on The Netherlands Situation (0:17:32). Imposter syndrome (0:19:48). Food rationing strategies on a deserted island (0:27:47). If you could design the perfect human to excel at your chosen sport, what would that human look like and be like? (0:30:08). Favorite fitness influencers by sense of humor/personality (0:46:03). Post-COVID travel (0:52:35). Food and cooking stuff (0:58:13). MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSu
Bonus · Sat, January 23, 2021
EMERGENCY CORRECTION: Greg's Episode 54 correction
Greg issues an emergency correction to a false claim he made in the most recent episode of the podcast. MORE FROM THE SBS TEAM - Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. - Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. - Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS - Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. - BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. - MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Thu, January 21, 2021
P-Ratios, Ischemic Preconditioning, and Q&A
Summary This is the final episode of season 3, and it features a couple of really in-depth research reviews. After some Good News and Feats of Strength, Eric takes a deep dive into a commonly-held belief in the evidence-based fitness world, and discusses whether or not getting lean will enhance your ability to gain muscle by improving your insulin sensitivity and increasing your p-ratio. After that, Greg has an excellent review covering the topic of ischemic preconditioning, followed by a Q&A segment in which Greg and Eric answer a couple of common questions with some very practical applications. Content warning: In Greg’s research review, he discusses research that was carried out in dogs. If you love dogs as much as Greg and Eric do, this might be upsetting, and you might want to skip that part of the show. If so, please skip the discussion that occurs between 1:07:16 and 1:09:56. Links If you’d like to receive Research Roundup emails, please sign up for our email list . To join in on the SBS conversation, check out our new Facebook group and subreddit . Finally, next time you stock up on supplements from BulkSupplements.com , be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:01:00). Good news (0:04:17). Feats of Strength (0:12:44). Research Review: P-Ratios and Hypertrophy (0:20:02). Relevant studies: https://pubmed.ncbi.nlm.nih.gov/10865771/ https://pubmed.ncbi.nlm.nih.gov/17367567/ https://pubmed.ncbi.nlm.nih.gov/31263701/ https://pubmed.ncbi.nlm.nih.gov/29559726/ Research Review: Ischemic Preconditioning (1:04:22). Relevant studies: https://pubmed.ncbi.nlm.nih.gov/33312313/ https://pubmed.ncbi.nlm.nih.gov/17446439/ https://pubmed.ncbi.nlm.nih.gov/2060105/ https://pubmed.ncbi.nlm.nih.gov/31333890/ Content warning begins: discussion of invasive research carried out in dogs (1:07:16). Content warning ends: discussion of dog research is complete (1:09:56). Q&A (1:28:02). Can you gain muscle while eating at maintenance calories if you’re getting adequate pro
Bonus · Thu, January 07, 2021
Fireside Chat #9: 2020 Year in Review and Goals for 2021
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #9, Greg sits down with Eric Trexler to discuss observations and lessons learned from 2020, along with new goals for 2021. They try their hardest to keep it light and fun, but ultimately fail. If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/ To join in on the SBS conversation, check out our new Facebook group and subreddit. Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity Subreddit: https://www.reddit.com/r/StrongerByScience/ Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Eric’s observations and lessons learned (0:03:25). Greg’s observations and lessons learned (0:24:10). The good vibes sour (0:29:52). Eric’s goals for 2021 (0:54:58). Greg’s goals for 2021 (1:05:59). Parting words of wisdom (1:11:29). MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Thu, December 24, 2020
Protein, Fish Oil, Glycogen, and What Limits Muscle Growth
This is the final episode of 2020, and it’s a science-heavy episode packed full of information. After some Good News and Feats of Strength, Eric revisits a couple of previous segments and social media posts about optimal protein intakes and the potential benefits of fish oil. Greg got some new information about a paper evaluating the use of strength blocks to increase hypertrophy, so he revisits that topic as well. Finally, Greg and Eric share some new research reviews about the importance of muscle glycogen depletion for lifters and biological factors that may limit the growth of muscle fibers, followed by a sincere “thank you” to close out the year. If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/. To join in on the SBS conversation, check out our new Facebook group and subreddit. Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity. Subreddit: https://www.reddit.com/r/StrongerByScience/. Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00:41). Good news (0:01:08). Big Ramy: https://barbend.com/big-ramy-wins-the-2020-mr-olympia/. Possums: https://www.bbc.com/news/av/world-australia-55240839. Feats of Strength (0:06:16). Clarifications, Rigid Defensiveness, and Aggressive Counter-Attacks (0:16:28). Protein (0:16:55): Studies discussed: Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults . Fish oil (0:46:41): Studies discussed: Marine Omega‐3 Supplementation and Cardiovascular Disease: An Updated Meta‐Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants. Are There Benefits from the Use of Fish Oil Supplements in Athletes? A Systematic Review. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC635702
Thu, December 10, 2020
Protein, Lactate, and Strength Phases to Boost Hypertrophy
Summary Today’s episode features some Good News and Feats of Strength, followed by a huge Research Roundup to get you all caught up on recent happenings in the world of exercise science and sports nutrition. Topics covered include optimal protein intake, essential amino acids, meal timing, lactate, relationships between sleep and hunger, and muscle memory. Greg also discusses a recent study suggesting that adding strength phases to your training may promote greater hypertrophy. This study has made the rounds on social media and been widely discussed in the evidence-based fitness world, but there are some important details to consider before drawing conclusions on the topic. Finally, to play them out, Eric and Greg discuss some major food controversies that have shaken Eric to his core. Links If you’d like to receive Research Roundup emails, please sign up for our email list . To join in on the SBS conversation, check out our new Facebook group and subreddit . Finally, next time you stock up on supplements from BulkSupplements.com , be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Time Stamps Intro/Announcements (0:01:00). Good news: COVID vaccines, open science (0:04:12). Feats of Strength (0:17:16). Research Roundup (0:24:33). Optimal Protein Intake (0:25:15). Article discussed: Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. Essential Amino Acids (0:35:39). Article discussed: Essential Amino Acids and Protein Synthesis: Insights into Maximizing the Muscle and Whole-Body Response to Feeding Meal Timing (0:42:55). Articles discussed: Late eating is associated with cardiometabolic risk traits, obesogenic behaviors, and impaired weight loss. Higher eating frequency is associated with lower adiposity and robust circadian rhythms: a cross-sectional study . Impact of Meal Frequency on Anthropometric Outcomes: A Systematic Review and Network Meta-Analysis of Randomized Controlle
Thu, November 26, 2020
2020's Most Notable Research (with guests Eric Helms and Mike Zourdos)
If you’d like to subscribe to MASS (or read more about it), you can find it at: https://www.strongerbyscience.com/mass/. If you’d like to receive Research Roundup emails, please sign up for our email list . To join in on the SBS conversation, check out our new Facebook group and subreddit . Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Introductions (0:02:00). The First Bodybuilding Refeed Research (0:07:58). MASS article. Paper discussed. Penalty: Reduction in Gains for Interference (0:23:43). MASS article. Paper discussed. The Evidence for Myonuclear Muscle Memory May be Murkier Than Commonly Believed (0:55:17). Read this article for free on Stronger by Science . MASS article. Papers discussed: One , Two. Shedding Some Light on Vitamin D Supplementation: Does It Increase Strength In Athletes? (1:09:29). Read this article for free on Stronger by Science . MASS article. Papers discussed: One , Two , Three. A Progression Framework for Hypertrophy (1:21:31). MASS article. Papers discussed: <a href="https://journals.lww.com/nsca-scj/Abstract/2020/10000/Mesocycle
Thu, November 19, 2020
Q&A: Cortisol, Hydration, Anti-Nutrients, and Deadlift Recovery
If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/ To join in on the SBS conversation, check out our new Facebook group and subreddit. Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity Subreddit: https://www.reddit.com/r/StrongerByScience/ Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00:44). Good News and Bad News (0:03:35). Q&A (0:13:41). Should people be worried about “anti-nutrients?” (0:13:46). How can we re-sensitize our muscles to hypertrophy? (0:22:15). How much water does the typical lifter need? Does timing of ingestion matter? Should water intake be reduced at night? (0:29:38). Why is deadlifting considered more fatiguing than squatting? (0:44:22). Do “altitude masks” enhance training adaptations? (0:54:41). Studies discussed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4879455/. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7338098/. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7444164/. What are the risks and benefits of using nicotine to suppress appetite and increase energy? (1:08:17 ). Does cortisol really impact body composition and fat storage? (1:27:28). Research for further reading: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3959161/. Should people generally do minimalist, barbell-only warmups before their workouts? Are more extensive warmups a waste of time and energy? (1:34:24). Will blood tests for an avid lifter or natural bodybuilder reveal any expected abnormalities? (1:40:37). Studies discussed: https://pubmed.ncbi.nlm.nih.gov/33105363/. https://pubmed.ncbi.nlm.nih.gov/28119632/. https://pubmed.ncbi.nlm.nih.gov/31134054/. https://pubmed.ncbi.nlm.nih.gov/30837600/. To Play Us Out: Replication in science (1:51:11). https://journals.sage
Thu, November 05, 2020
Protein & Kidney Function; Cholesterol & Training Adaptations
If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/. To join in on the SBS conversation, check out our new Facebook group and subreddit. Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity. Subreddit: https://www.reddit.com/r/StrongerByScience/. Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00:30). Good news (0:02:33). Feats of Strength (0:08:43). Research Review: High-protein diets and kidney function (0:09:58). Studies discussed: https://academic.oup.com/ndt/article/35/1/1/5614387 https://academic.oup.com/ndt/article-abstract/35/1/98/5511599 https://academic.oup.com/ndt/article/35/1/106/5320337 Research Review: Dietary cholesterol and training adaptations (0:48:57). Studies discussed: https://pubmed.ncbi.nlm.nih.gov/32576297/ https://pubmed.ncbi.nlm.nih.gov/28978542/ https://faseb.onlinelibrary.wiley.com/doi/10.1096/fasebj.25.1_supplement.lb563 https://journals.lww.com/acsm-msse/Fulltext/2007/05001/Effect_of_Dietary_Cholesterol_on_Muscle.1949.aspx https://link.springer.com/article/10.1007/s12603-009-0016-y https://academic.oup.com/biomedgerontology/article/62/10/1164/568431 Q&A (1:29:05). Is there a simple way to judge if I'm gaining too much fat during a bulk? (1:29:14). When we talk about CNS fatigue, what are we actually talking about mechanistically? Is there anything we can specifically do to improve CNS recovery? (1:41:52). Rapid fire for Eric (1:55:56): Is there any benefit regarding creatine cycling? What's your take on supplementing with leucine at every meal to optimize MPS? Does the effect of citrulline malate decrease with continuous use? If you are supplementing with collagen to help repair soft tissue and possibly mitigate pain, do you think it would be beneficial to antagonize the problem areas during your workouts to elicit an inflammatory response? For body comp and performance purposes, what are your thoughts on “behavior based” dietary interventions, rather than focusing solely on macro targets? Should athletes focused on cutting weight in a caloric deficit be worried about micronutrient deficiency? To play us out: Off-topic question (2:04:46). Given how you both train, what’s the biggest animal you think you could fight with caveman technology and win? MORE FROM THE SBS TEAM <l
Thu, October 22, 2020
Breakfast, Glycine, Muscle Knots, and Trigger Points
Season 3 pushes forward, and today’s episode is packed with information. The episode begins with some announcements, arguably good news, and feats of strength, followed by a couple quick research reviews about optimal breakfast composition to adequately fuel training and the potential applications of glycine supplementation for tendon and ligament adaptations. Then, Greg and Eric field listener questions about caffeine tolerance, muscle knots, trigger points, and more. To play us out, Greg shares some stunning revelations that will change the way you think about crabs. If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/ To join in on the SBS conversation, check out our new Facebook group and subreddit. Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity Subreddit: https://www.reddit.com/r/StrongerByScience/ Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements, and a major correction (0:00:33). Good news (0:01:55). Selling Out (0:13:59). Feats of Strength (0:21:35). Research Review (0:26:29). Optimal breakfast to fuel training (0:26:45) Relevant studies: https://pubmed.ncbi.nlm.nih.gov/30707135/. https://pubmed.ncbi.nlm.nih.gov/32174286/. https://pubmed.ncbi.nlm.nih.gov/32674691/. Glycine supplementation for tendons and ligaments (0:42:23). Relevant studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153947/. https://pubmed.ncbi.nlm.nih.gov/20093739/. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371618/. Q&A (1:01:57). Ant-Man Wilks score revisited (1:02:01). Can you rank cooking methods from best to worst in terms of how they impact micronutrient content? (1:03:57). If strength/size gains come back relatively quickly after a cut, is there any benefit to cutting at a less conservative pace in order to spend a higher percentage of the year in a lean bulking phase? (1:07:43). Is flywheel training good for hypertrophy? (1:20:23). It is necessary to cycle caffeine for its ergogenic effects? (1:26:15). Are muscle knots and trigger points “real” and worth caring about? (1:36:10). To play us out: Crabs (1:44:40). 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. <a href="https://www.strongerbyscience.com/ne
Thu, October 08, 2020
Bench Angles, Appetitive Traits, and Mesocycle Progression
If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/. To join in on the SBS conversation, check out our new Facebook group and subreddit. Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity. Subreddit: https://www.reddit.com/r/StrongerByScience/. Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements: new Facebook group, subreddit, and sponsor (0:00:36). Good news: animal edition (0:07:00). Feats of Strength (0:16:05). Research Roundup (0:18:49). Acute effects of cannabis consumption on exercise performance: a systematic and umbrella review (https://pubmed.ncbi.nlm.nih.gov/32734752/) (0:19:10). Caffeine increases strength and power performance in resistance‐trained females during early follicular phase (https://onlinelibrary.wiley.com/doi/10.1111/sms.13776) (0:26:15). Appetitive traits as targets for weight loss: The role of food cue responsiveness and satiety responsiveness (https://www.sciencedirect.com/science/article/abs/pii/S0031938420303322) (0:33:37). Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7449336/) (0:43:28). Creatine Supplementation Does Not Influence the Ratio Between Intracellular Water and Skeletal Muscle Mass in Resistance-Trained Men (https://pubmed.ncbi.nlm.nih.gov/32916658/) (0:50:15). µ-Opioid receptor–induced synaptic plasticity in dopamine neurons mediates the rewarding properties of anabolic androgenic steroids (https://stke.sciencemag.org/content/13/647/eaba1169) (1:00:11). Metabolic adaptation is an illusion, only present when participants are in negative energy balance (https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqaa220/5897225) (1:10:30). Are questionable research practices facilitating new discoveries in sport and exercise medicine? The proportion of supported hypotheses is implausibly high (https://pubmed.ncbi.nlm.nih.gov/32699001/) (1:18:01). Call to increase statistical collaboration in sports science, sport and exercise medicine and sports physiotherapy (https://pubmed.ncbi.nlm.nih.gov/32816788/) (1:25:37). Coach’s Corner: how to progress load throughout a mesocycle (1:28:33). Q&A: what is Ant-Man’s Wilks score? (1:45:31). To play us out: football season barbecue tips (1:54:38). MORE FROM THE SBS TEAM Work with a Stronger By
Bonus · Thu, September 10, 2020
Fireside Chat #8: Motivation, sports, steroids, and more
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #8, Greg sits down with Eric Trexler to discuss motivation, sports, steroids, and more. If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa Time Stamps What's the best way to motivate yourself? (0:01:20). What happens behind the scenes of SBS? (0:10:33). If you were to compete in a sport that was neither a strength sport nor one of the big 4-5 spectator sports of the western world, what would it be and why? (0:24:50). What sport is the most fascinating to you, or the sport in which it seems most unbelievable to reach the top levels of competition? (0:32:04). Why have you stayed steroid-free? (0:51:10). If you could take a pill to make you smarter, would you do it? (1:09:33). MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Bonus · Thu, August 06, 2020
Fireside Chat #7: Open science and biggest gym fails
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #7, Greg sits down with Eric Trexler to discuss the open science movement and their biggest gym fails. If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa TIME STAMPS Quick “good news segment” update (0:00:19). What’s your take on the “open science” movement? (0:01:49). Article mentioned: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1420798/. Organization mentioned: http://storkinesiology.org/. What are your most hilarious gym fails? (0:59:32). MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Thu, July 02, 2020
Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up
Description: After opening the final episode of the season with a Good News segment, Greg & Eric make SBS Podcast history with the first ever prospective Feats of Strength segment. After that, Greg & Eric have an extensive Research Roundup segment in which they cover some brand new highlights from the freshly-updated Meta-Analysis Master List on StrongerByScience.com. That’s followed by a lengthy Q&A segment in which Greg & Eric try to answer as many training and nutrition questions as possible before the current season of the show comes to a close. Finally, they answer a couple of professional development questions for aspiring trainers and research interpreters To Play Them Out. Summer break begins with the conclusion of this episode, but Greg & Eric will be back with regular episodes in the fall. In the meantime, keep an eye out for the bonus audio content that will be released throughout the summer. To access the full Meta-Analysis Master List, you can go to https://www.strongerbyscience.com/master-list/. If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa. If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators. If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/. TIME STAMPS Announcements (0:01:30). Good news (0:02:13): Supreme court decision: employment discrimination for LGBTQ+ people ruled unconstitutional. Creative solution for library book delivery. Feats of Strength: Prediction Edition (0:03:56). Research Roundup: Meta-analysis update highlights (0:09:15). Greg’s metas (0:11:01): The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis . MacKenzie-Shalders et al. (2020). The Placebo and Nocebo effect on sports performance: A systematic review. Hurst et al. (2019). A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery . Wiewelhove et al. (2019). Acute Effects of Foam Rolling on Range of Motion in Healthy Adults: A Systematic Review with Multilevel Meta-analysis. Wilke et al. (2019). <a href="https://www.frontiersin.org/articles/10.
Thu, June 18, 2020
Betaine, Sodium Bicarbonate, and Evaluating New Research as it Develops
Today’s episode starts off with a Good News segment and some brand new Feats of Strength. After that, Eric discusses his most recent SBS article about Betaine, and addresses some of the feedback that the article has received. This segment opens up into a broader discussion about how to evaluate a new body of research as it’s developing. Topics include conflicts of interest, how much evidence is required to justify experimentation, and when we can confidently conclude that an intervention simply doesn’t work. Some historical examples are discussed along the way, with some background information about how the steroid, creatine, caffeine, and citrulline malate literature developed over time. After that, Greg and Eric share a quick Research Roundup segment, followed by some off-topic questions To Play Them Out. If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa. If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators. If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/. TIME STAMPS Announcements (0:01:14). Good news (0:02:44): SBD replacing Metal singlets and DL socks for lifters who bought them in the past year. Bionic Eye, As Sensitive as The Human Retina, May Give Sight to Millions : https://www.goodnewsnetwork.org/bionic-eye-sensitive-as-a-human-retina-may-give-sight-to-millions/. Simple Injection Could Be the Cure for Wrestlers and Athletes Suffering From ‘Cauliflower Ear’: https://www.goodnewsnetwork.org/injection-could-cure-cauliflower-ear/. Feats of Strength (0:10:16). SBS Article Discussion: Betaine (0:19:58): https://www.strongerbyscience.com/betaine/. Broader discussion on research interpretation (0:26:14). Subtopics include: How much do conflicts of interest matter? Are some conflicts more notable than others? When do we have enough evidence to justify trying something that’s unproven? When do we have enough evidence to conclude that something definitely doesn’t work? Historical perspectives: How did the steroid, creatine, caffeine, and citrulline malate literature develop over time? What would have been some ramifications of forming conclusions too quickly as the initial studies came out? Other recent SBS articles (1:01:46): https://www.strongerbyscience.com/returning-to-training/ </a
Thu, June 04, 2020
Caffeine Genes, Brown Adipose Tissue, Concurrent Training, and Hangovers
In today’s episode, Greg and Eric share a little bit of good news, followed by a Feats of Strength segment. That’s followed by a Research Roundup segment discussing brand new research on the influence of genes on caffeine responses, recovery postures during high-intensity exercise, time-restricted feeding (intermittent fasting), and concurrent training (cardio + lifting). After that, Greg and Eric field some listener questions in a Q&A segment covering topics including cold exposure, the effects of race and ethnicity on body composition estimation, nutrition during deloads, and hangover prevention tips. Finally, Evan Peikon is featured in this week’s On The Rise segment, and a few off-topic questions are answered to play us out. If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa. If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators. If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/. TIME STAMPS Announcements (0:01:00). Good news (0:02:47). Breakthrough For Kenyan Scientists Who Discover Natural Microbe That Completely Stops Malaria in Mosquitoes: https://www.goodnewsnetwork.org/microbe-completely-stops-malaria-in-mosquitoes-discovered/. Specially-Trained Dogs Have Saved 45 Rhinos From Poachers in South Africa: https://www.goodnewsnetwork.org/dogs-have-saved-45-rhinos-from-poachers/. Feats of Strength (0:06:38). Research Roundup (0:16:38). To receive research roundup emails, you can sign up at: https://www.strongerbyscience.com/newsletter/. Caffeine and genetics (0:17:40). Grgic et al. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7161272/. https://pubmed.ncbi.nlm.nih.gov/32168870/. Effects of Two Different Recovery Postures during High-Intensity Interval Training (0:33:52). Michaelson et al. https://journals.lww.com/acsm-tj/fulltext/2019/02150/effects_of_two_different_recovery_postures_during.1.aspx. Four Weeks of Time-Restricted Feeding Combined With Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood Biomarkers (0:45:37). Stratton et a
Bonus · Thu, May 21, 2020
Fireside Chat #6: Research pet peeves, alternate careers, social media, and self-love
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #6, Greg sits down with Eric Trexler to discuss common research things that bother them, other careers they’ve considered (or are considering), their social media habits, how to develop self-love and positivity, and some of the most unbelievable outliers they’ve seen in the gym. If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa. TIME STAMPS What bothers you the most when you come across it in a study? (0:00:55). What other careers have you considered? Are there any other careers that you’d like to pursue in the future? (0:24:06). Are you mindful about what you share on social media? What’s your thought process behind what you post? (0:35:25). How does one develop self-love, self-confidence, and a positive outlook on life? (0:46:59). What are some of the most unbelievable “outlier things” you’ve seen in the gym? (1:02:18). MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Thu, May 14, 2020
Pelvic Health, Lifting During and After Pregnancy, and More with Marika Hart and Molly Galbraith
In today’s episode, Greg and Eric sit down for an interview with Molly Galbraith and Marika Hart from Girls Gone Strong. The conversation covers a wide range of female-specific lifting topics, including pelvic health, resistance training during and after pregnancy, and more. If you are a female lifter, or train female lifters, this interview is full of incredibly useful (and potentially surprising) information that isn’t discussed nearly as frequently as it should be. Time Stamps Pelvic health (incontinence, pelvic organ prolapse, pelvic floor dysfunction, and more) (0:00:49). Unbelievable prevalence statistics related to pelvic health in female athletes (0:15:26). Lifting and pregnancy: First trimester (0:39:38). Lifting and pregnancy: Second trimester (0:55:00). Lifting and pregnancy: Third trimester (1:02:31). Lifting and pregnancy: After childbirth (1:09:57). Other “blind spots” that male coaches should know about (1:27:51). Contact information and resources (1:35:15). Links to resources: Guidelines for pre- and postnatal exercise: Canadian guidelines for exercise in pregnancy/postnatal period: https://bjsm.bmj.com/content/52/21/1339. BJSM/IOC guidelines for exercise in pregnancy for recreational and elite athletes: https://bjsm.bmj.com/content/50/10/571. Free resources for continued learning: GGS Free 5-day course: What You Must Know About Pelvic Health: https://go.girlsgonestrong.com/pelvic-health-free-course. GGS Free 5-day course: Exercises Your Clients Should Do and Avoid During and After Pregnancy: https://go.girlsgonestrong.com/cppc-free-course-exercises-do-avoid. Podcast: Women's Health Podcast with Marika Hart and Antony Lo: https://womenshealthpodcast.info/. Free FB Group: GGS Coaching & Training Women: https://www.facebook.com/groups/GGSCoachingandTrainingWomen/. Paid resource for continued learning: Certification: Girls Gone Strong's Pre- & Postnatal Coaching Certification: http://girlsgonestrong.com/cppc. MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to
Thu, May 07, 2020
Behavior Change and Eating Habits with Dr. Krista Scott-Dixon
In today’s episode, Greg and Eric sit down for an interview with Dr. Krista Scott-Dixon. Topics of discussion include behavior change, how to change eating behaviors, common mistakes that dieters and nutrition coaches make, and how someone might assess (and potentially improve) their relationship with food. Of course, this discussion is for educational purposes; if you suspect that you have disordered eating habits, you should consult with a qualified medical professional. Time Stamps Krista’s background (0:01:18). Why is it so difficult to change behavior in general? (0:04:01). Are eating habits particularly hard to change? How do we successfully change them? (0:09:12). What are some big or common mistakes that nutrition coaches make with their clients? (0:28:42). What are the biggest mistakes you see people make when they have an unsuccessful diet attempt? (0:32:08). How do you make behavior change seem “sexy” or “exciting” to people? (0:38:12). What exactly influences our relationship with food, and how might we go about improving it? (0:47:51). The importance of cooking (0:58:00). MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Thu, April 30, 2020
Interview with Jeff Nippard: On genetic limits, FFMI, training, and nutrition
In today’s episode, Greg and Eric sit down for an interview with Jeff Nippard. Topics of discussion include genetic limits, fat-free mass index, high-frequency training, how Jeff’s training and nutrition approaches have evolved over the years, Jeff’s process for creating high-quality content, and the applications and limitations of EMG research. TIME STAMPS How does it feel to be fake natty? (discussion on FFMI and genetics and FFMI) (0:01:12). How has your training evolved over the years? (0:13:55). High-frequency training (0:36:12). Jeff's video: https://www.youtube.com/watch?v=_jD2WvvP0Jw. What’s your diet history? (discussion on bulking, post-cut weight gain, etc.) (1:06:50). The content side (discussion about Jeff’s process for creating content) (1:19:12). Applications and limitations of EMG research (1:32:43). MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Bonus · Thu, April 23, 2020
Fireside Chat #5: Fitness myths, music, determinism, and the infamous 'Florida Man'
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #5, Greg sits down with Eric Trexler to discuss fitness myths that they wish were true, music, determinism, and the infamous “Florida Man.” If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa Time Stamps Eric makes announcements (and flexes) (0:00:30). Links: https://www.nutritioncoachingglobal.com/. https://www.frontiersin.org/articles/10.3389/fpsyt.2020.00329/full. Fitness myths we wish were true (0:03:11). Music (0:17:24). Eric's favorites: Radiohead, INTERPOL, the strokes, the black keys, wilco/rage against the machine, audioslave, dave rawlings & gillian welch. Greg's favorites: Rise Against, Anberlin, Yellowcard, Silverstein. Harder stuff: RATM, Lamb of God, Children of Bodom. Mainstream stuff: Post Malone, Katy Perry (Teenage Dream), Taylor Swift (1989), Early BOB (adventures of bobby ray and strange clouds), Daft Punk, Muse, Kanye, Jay-Z, Eminem (super hit and miss), Borns, Chvrches, Kendrick, early Luda, Arctic Monkeys, J Cole. Slightly less popular: Coheed, Tech N9ne, Saosin, Run the Jewels, Shiny Toy Guns, Stormzy, Brother Ali, Freddie Gibbs. Older: Biggie, Billy Joel, Elton John, David Bowie, Earth Wind and Fire. While I’m working: classical guitar (John Williams, Andy McKee, Andres Segovia), or synthwave. Determinism (0:26:33). “Florida Man…” (0:45:12). MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. <a href="htt
Thu, April 16, 2020
Gut Health with Dr. Gabrielle Fundaro
In today’s episode, Greg and Eric sit down for an interview with Dr. Gabrielle Fundaro. The discussion covered a wide range of topics related to gut health, including fiber intake, meat intake, artificial sweeteners, sugar alcohols, probiotics, and much more. TIME STAMPS Dr. Fundaro’s background (0:00:29). What exactly is “gut health”? (0:04:14). Are “enterotypes” legit? (0:11:16). Fiber (0:15:50). Meat (0:18:57). Artificial sweeteners and sugar alcohols (0:26:46). Fermentable foods (0:40:00). Prebiotics and probiotics (0:44:55). Antibiotics (0:51:09). Fecal transplants (0:57:15). Summary and conclusions (1:02:44). Does Dr. Fundaro use any training or nutrition strategies that aren’t fully supported by scientific evidence yet? (1:06:01). MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Thu, April 09, 2020
Q&A: Training frequency, reducing caloric intake on rest days, and isometric training
In today’s episode, Greg and Eric share a little bit of good news, followed by a Q&A segment. Topics covered include training frequency, reducing caloric intake on rest days, strength reductions during weight loss, low-calorie diets, isometric training, and much more. Then, this week’s On The Rise segment features Daniel DeBrocke. Finally, Eric shares an easy lentil soup recipe that is actually pretty good. If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators TIME STAMPS Good News (00:01:08). Links: https://www.goodnewsnetwork.org/tour-2500-world-famous-museums-from-comfort-your-own-sofa/. https://www.coursera.org/learn/the-science-of-well-being. Q&A Do you try to limit things like caffeine, artificial sweeteners, diet soda, or any calorie-free things, either during a weight loss diet or during maintenance or bulking phases? (00:07:11). How much of a difference do steroids make for muscle growth? (00:16:01). Links: https://www.strongerbyscience.com/much-steroids-increase-hypertrophy/. https://www.strongerbyscience.com/steroids-and-strength-differences/. When experiencing strength loss while cutting, how can you tell if the loss in strength is a natural part of being in a caloric deficit, or a result of overreaching? (00:23:06). I have been squatting 2 or 3 times a week for the last year. Is it reasonable to expect to continue progressing while only squatting once a week? How should I structure it to get the most out of it? (00:35:36). I've heard meal timing throughout the day is fairly inconsequential, but does the literature show any meaningful benefits to having high calorie workout days and low calorie rest days? Specifically for limiting fat accumulation? (00:44:04). What's the latest on strength and isometrics? Given gym closures and my limited home equipment, I'm thinking of using isometrics to help maintain strength on the squat, bench, and deadlift. (00:58:08). Study: https://www.ncbi.nlm.nih.gov/pubmed/30580468. Eric has mentioned a couple times that he's gotten down to 1500 calories during prep. Other than copious amounts of shredded chicken, what would the most nutritionally-complete 1500 calorie meal plan look like? (01:07:21). On The Rise: Daniel De
Bonus · Mon, April 06, 2020
Fireside Chat #4: Hidden talents, changing people's minds, and beer
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #4, Greg sits down with Eric Trexler to discuss their hidden talents, their transitions from “bro-science” to evidence-based fitness, changing peoples’ minds, and beer. If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa Time Stamps Hidden talents (00:01:07). Transitioning from “bro-science” to evidence-based fitness (00:19:38). Changing people’s minds (00:32:45). Beer (01:01:19). MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Bonus · Thu, April 02, 2020
Fireside Chat #3: Style and fashion, defining moments, and food questions
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #3, Greg sits down with Eric Trexler to discuss their style and fashion preferences, reflect on a couple of defining moments in their lives, and answer a series of controversial food questions. If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa ** TIME STAMPS ** Style and fashion (00:00:35). Defining moments (00:22:13). Controversial food questions (00:43:03). MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Bonus · Mon, March 30, 2020
Fireside Chat #2
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #2, Greg sits down with Eric Trexler to discuss their biggest pet peeves and provide unreliable advice about dating and relationships. If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa ** TIME STAMPS ** Biggest pet peeves (00:05:23). Favorite games (board games, video games, etc.) (00:19:03). Dating (00:27:50). Relationships (00:44:30). MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Bonus · Thu, March 26, 2020
Fireside Chat #1
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #1, Greg sits down with Eric Trexler to discuss television, film, and work-life balance. If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa ** TIME STAMPS ** Television (00:01:37). Film (00:27:45). Work-life balance (00:39:04). MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Mon, March 23, 2020
Immune Function, Home-Based Workouts, Fat Burners, and Lifting with Long Limbs
The COVID-19 pandemic has had wide-ranging impacts, with some of those impacts relating to fitness. In today’s episode, Greg and Eric discuss the small, free, easy things you can do to support normal immune function, and how to construct some effective home-based workouts with little to no equipment. After that, they debut a “Good News” segment, which we all could use, followed by a Q&A segment that includes questions about protein intake, lifting with long limbs, eating to support injury prevention (or recovery), bench press range of motion, fat burners, and more. Finally, Greg shares a risotto recipe to play us out, and Eric adds a couple extra tips to take that risotto to the next level. New article – "How to Make Gains Without a Gym" – https://www.strongerbyscience.com/no-gym/. If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa. If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators. Finally, keep an eye out for some extra, off-topic episodes in the days to come. TIME STAMPS News and Announcements (0:01:35). Coach’s Corner (0:06:55). Supporting immune function (0:07:00). Home-based workouts with no (or minimal) equipment (0:20:29). Good News (0:48:20). Q&A (0:54:18). What is the evidence around nutrition and injury prevention or recovery? Specifically, is there any research on prolonged cuts and effect on risk of injury? (0:54:26). Should long-limbed lifters train differently than lifters with more typical proportions? Does this advice change if the focus is strength versus hypertrophy? (1:00:05). Two protein questions. 1) There are huge discrepancies with protein recommendations. Some organizations recommend as low as 0.36g per pound, but some bodybuilders eat 400-500g per day. Where is the sweet spot, and is it possible to over-do it? 2) For my total daily protein intake, should I only count proteins from animal and dairy sources, since they are considered “high-quality” or “complete” proteins? (1:17:29). Is there enough evidence to justify modifying training to include some bench pressing with a particularly long range of motion? For example, adding in some bench pressing with a flatter back arch and narrower grip? (1:30:57). I am currently taking a stim-free fat burner with several ingredients, and I feel like it helps curb my appetite. Are these ingredients actually doing anything, or am I just wasting my money? (1:41:13). To Play Us Out: How to make risotto (1:52:46). MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans
Thu, March 12, 2020
Heart Rate Variability, Antagonist Stretching, and Chrononutrition
Greg and Eric’s plans to morph the show into a political podcast have met an untimely end, but the show must go on. In today’s episode, they discuss some totally unsubstantiated claims about the coronavirus, also known as COVID-19, followed by some impressive Feats of Strength. After that, Eric shares a research review about how the timing of your meals may alter the metabolic response to feeding, then Greg shares a research roundup about energy expenditure during times of vigorous mental effort, antagonist stretching for strength and power, and using heart rate variability to gauge your recovery from lifting. Then, Greg and Eric answer a few listener questions, share a very tentative recommendation for the “On the Rise” segment, and share a very confident recommendation for the “On the Rise” segment. To close the episode, Greg discusses some of his favorite sources of fun, informative educational content that is not fitness related, and Eric one-ups him by sharing the only source of information a person would ever need. If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators – TIME STAMPS – New program for sale: Average to Savage 2.0: https://www.strongerbyscience.com/average-to-savage/ (0:00:59). Lamenting the untimely terminations of the Klobuchar and Bloomberg campaigns (0:05:30). Coronavirus (COVID-19) impacts the fitness world (0:07:29). Article from Beth Skwarecki: https://vitals.lifehacker.com/no-the-keto-diet-wont-give-you-special-protection-from-1842057362. Feats of Strength (0:13:20). Research Review: Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner On High-Calorie as Well as Low-Calorie Meals (0:21:03). Study: https://academic.oup.com/jcem/article-abstract/105/3/dgz311/5740411?redirectedFrom=fulltext. SBS Guest Article by Danny Lennon: https://www.strongerbyscience.com/chrononutrition/. Research Roundup (0:35:31). The stress of chess players as a model to study the effects of psychological stimuli on physiological responses: an example of substrate oxidation and heart rate variability in man: https://www.ncbi.nlm.nih.gov/pubmed/18987876. Effect of acute antagonist static stretching on upper-body a
Thu, February 27, 2020
Antioxidants, Injury Risk Factors, and the Conjugate Method
We’re back with a new episode after a week of exhausting President’s Day and National Sticky Bun Day celebrations. In today’s episode, Greg shares some Feats of Strength, along with an announcement about how to participate in a Reddit Program Party featuring his new program, Average to Savage 2.0. This episode also features discussions about two new articles on the website; one article discusses everything lifters would want to know about antioxidants, and the other discusses which factors influence injury risk in powerlifters. After that, we discuss some research about muscle protein synthesis and links between artificial sweeteners and stroke risk, followed by some Q&A questions. We also debut a new segment called “On the Rise,” in which we showcase up-and-coming creators of fitness content that are worth a follow. Finally, to close out the show, Greg shares some cooking-related information, then I totally upstage and outshine him with my spicy chicken recipe. TIME STAMPS Preparing for Leap Day (0:00:53). Announcement: Reddit Program Party, featuring Average to Savage 2.0 (0:01:32). Link. Happy President’s Day and National Sticky Bun Day from the Stronger By Science Family (0:03:22). Feats of Strength (0:04:47). SBS Article Discussion: “Antioxidants for Lifters: A Review of the Evidence” (0:10:17). Link . SBS Article Discussion: “What Factors Influence Injury Risk in Powerlifters? (Injury series, Part 3)” (0:36:57). Link . Artificial Sweeteners and Risk of Stroke and Dementia (0:51:04). Links: https://www.ahajournals.org/doi/full/10.1161/STROKEAHA.118.023100 https://www.ahajournals.org/doi/10.1161/STROKEAHA.119.024456 https://www.ahajournals.org/doi/full/10.1161/strokeaha.116.016027 https://www.ahajournals.org/doi/full/10.1161/STROKEAHA.117.017198 https://www.tctmd.com/news/new-aha-advisory-waffles-artificially-sweetened-drinks-citing-dearth-studies https://www.sciencealert.com/everything-we-eat-both-causes-and-prevents-cancer
Thu, February 13, 2020
Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training
Just in time for Valentine’s Day, Greg and Eric are back with another episode. First, Greg shares some recent Feats of Strength. Next, Greg & Eric answer some listeners’ questions about topics such as resting metabolic rate prediction equations, electromyography, vitamin D and fish oil supplementation, standing desks, and more. That’s followed by a Research Roundup segment, which covers recent research on plant-based proteins, training shy of failure, and artificial sweeteners, in addition to a critical review of “Why We Sleep.” Finally, the relationship between lifting technique and injury risk is discussed in a brief Coach’s Corner segment, and Greg shares some sous vide cooking tips to close out the episode. Time Stamps (0:00:26) Happy Valentine’s Day from the Stronger By Science Family. (0:02:41) Feats of Strength. Q&A: (0:14:06) Can you cover the (in)accuracy of online RMR calculators? (0:25:34) Lots of questions about EMG, stemming from the recent Barbalho study. Study link: https://www.ncbi.nlm.nih.gov/pubmed/31975359. (0:40:10) I've heard that having additional muscle mass can have effects on metabolism. Is this true? (0:44:58) When combining unilateral and bilateral training in the same session, is it more advantageous to do unilateral or bilateral first? (0:50:53) Do either of you guys still see a point in vitamin D and fish oil supplementation? (1:23:19) If I was born with poor lifting genes, yet continued to perform resistance exercises out of passion, and then give birth to a child who inherited my poor genes, who also performed resistance exercise...how many generations of children would be needed before a noticeable difference in lifting-specific genes was present? (1:32:16) Are standing desks scientifically any better for athletes then sitting all day and how is that quantifiable? Research Roundup (1:42:43) Differential Responses of Blood Essential Amino Acid Levels Following Ingestion of High-Quality Plant-Based Protein Blends Compared to Whey Protein-A Double-Blind Randomized, Cross-Over, Clinical Trial. Study: https://www.ncbi.nlm.nih.gov/pubmed/31817691. (1:51:41) Non-failure training for strength. Study: https://www.ncbi.nlm.nih.gov/pubmed/26666744. (2:06:32) Artificial sweeteners. Effects of Stevia Extract on Postprandial Glucose Response, Satiety and Energy Intake: A Three-Arm Crossover Trial. Study: https://www.ncbi.nlm.nih.gov/pubmed/31842388. Short-Term Impact of Sucralose Consumption on the Metabolic Response and Gut Microbiome of Healthy Adults. Study: https://www.ncb
Thu, January 30, 2020
Cell Swelling, Genetic Ceilings, Touch-and-Go Deadlifts, and Load-Specific Adaptations
Greg and Eric are back with the second episode of Season 2, and it’s a great one. First, the guys discuss a ton of remarkable Feats of Strength from the last few weeks. Next, Greg & Eric answer some listeners’ questions about topics such as fat-free mass index, pre-workout nutrition, building strength without adding muscle, and whether or not you should use touch-and-go reps while deadlifting. That’s followed by a Research Roundup segment, which discusses some fascinating new articles about the relationship between muscle fluid volume and force, the effects of protein intake on bone health, and high-load versus low-load training. After that, Eric gives an explosive update on the drama related to the red meat/processed meat research that has caused quite a stir in the nutrition world. Finally, Greg delivers on his promise and explains how to bake the perfect loaf of sourdough bread. TIME STAMPS: (0:01:14) Announcement: Stronger By Science Studies Archive: Link: https://www.strongerbyscience.com/studies-archive/ . (0:08:15) Feats of Strength. Q&A: (0:32:48) What percentage of guys do you think can achieve a fat-free mass index above 25? (0:51:35) What are your thoughts on touch-and-go deadlifts versus resetting every rep? (0:59:57) Do you think it would be beneficial to implement “diet breaks” while bulking? (1:07:16) Do you have any evidence based suggestions for a female who is looking to maintain muscle and gain strength without inducing further hypertrophy? (1:20:40) How does my pre-workout meal look? 2 scoops of whey, 10g of dextrose, 30-45 minutes before working out. Also, would there be any benefit of a post-workout shake? Research Roundup: (1:27:57) Effects of Dietary Protein Quantity on Bone Quantity following Weight Loss: A Systematic Review and Meta-analysis. https://www.ncbi.nlm.nih.gov/pubmed/31301138. (1:32:49) Passive muscle tension increases in proportion to intramuscular fluid volume. https://jeb.biologists.org/content/222/21/jeb209668. (1:50:48) Resistance Exercise-induced Changes in Muscle Phenotype Are Load Dependent. https://www.ncbi.nlm.nih.gov/pubmed/31306302. Drama (update): (2:01:10) MORE stuff on red meat/processed meat. https://jamanetwork.com/journals/jama/fullarticle/2759201?fbclid=IwAR0DN_lQzvP4xowrddgSKID_68szayGFCqAtlOzSQPs5-c0iAj1TW7exZjs. <a href="https://www.tamus.edu/texas-am-chancellor-calls-on-harvard-to-investigate-its-faculty-member
Thu, January 16, 2020
Doping, Collagen, Goals, and Hyperplasia
We’re back from our winter break with an excellent episode to kick off Season 2. This episode features an important update from the Game Changers cinematic universe, and some incredible feats of strength involving athletes with unbelievable longevity in a variety of physically demanding sports. Greg discusses a new documentary with some explosive allegations about doping in weightlifting, and then we get into some science-heavy segments with a Q&A and a Research Roundup. Topics include collagen supplementation, muscle hyperplasia, new caffeine research, and more. Finally, we discuss some more practical information about goal setting, programming your training during weight loss, and how to make really, really good caramel. TIME STAMPS 0:00:52 Winter break recap, show structure moving forward. 0:06:23 Hugely important developments from the Game Changers cinematic universe. 0:09:02 Feats of Strength. 0:21:05 New documentary about doping in weightlifting. 0:40:06 Q&A. 0:40:21 What is the best way to achieve/plan for lifting goals going into the new year? 0:45:10 Is anyone looking into how we can increase our overall potential for muscle growth by boosting hyperplasia? 0:59:35 Does collagen or glycine supplementation provide any benefit to connective tissue, muscle, or skin, beyond simply increasing protein quantity? 1:13:13 What do you think about Brian Minor’s theory that being able to lift more is a result of hypertrophy, rather than hypertrophy being a result of lifting heavier? 1:26:09 Research Roundup. 1:26:32 Effects of acute caffeine, theanine and tyrosine supplementation on mental and physical performance in athletes. https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0326-3. 1:35:45 High Compared with Moderate Protein Intake Reduces Adaptive Thermogenesis and Induces a Negative Energy Balance during Long-term Weight-Loss Maintenance in Participants with Prediabetes in the Postobese State: A PREVIEW Study. https://academic.oup.com/jn/advance-article/doi/10.1093/jn/nxz281/5637681. 1:43:51 Coach’s Corner: Programming your training during weight loss. 1:53:28 To Play Us Out: Mailbag update on processed meat meta-analysis, and how to make really good caramels at home. MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the <a href=
Thu, December 26, 2019
Year in Review, Effective Reps and Antioxidants Revisited, Behavior Change, and Mike Tuchscherer
The final episode of the year begins with a brief recap of the wins and losses we experienced in 2019, and an announcement about our podcasting plans for 2020. After that, Greg shares some Feats of Strength, along with a “Hot Off the Presses” segment about recent research on the effective reps concept and antioxidant supplementation. In addition, Eric discusses some key behavior change theories to help you (or your clients) successfully modify their health-related habits and behaviors in 2020. Finally, Greg and Eric interview world champion powerlifter Mike Tuchscherer about all things powerlifting. TIME STAMPS 0:00:41 Recap of 2019 0:11:24 Podcast plans for 2020 0:18:54 Feats of Strength 0:33:03 Hot Off the Presses: Effective Reps Link to study: https://journals.lww.com/nsca-jscr/Abstract/publishahead/Is_Performing_Repetitions_to_Failure_Less.94611.aspx Link to Stronger By Science article: https://www.strongerbyscience.com/effective-reps/ Link to previous discussion on the “effective reps” concept: https://www.strongerbyscience.com/qa/training/#What_is_the_evidence_for_8220effective_reps8221 0:42:49 Hot Off the Presses: Antioxidants. Studies discussed: Clifford 2019: https://www.ncbi.nlm.nih.gov/pubmed/31851538 Bjornsen 2015: https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.12506 Paulsen 2014: https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/jphysiol.2014.279950 Dutra 2018: https://www.nrcresearchpress.com/doi/10.1139/apnm-2017-0866 Dutra 2019: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413849/ 1:06:00 Coach’s Corner: Changing health-related habits and behaviors Article link: https://blog.nasm.org/behavior-change-and-motivation/behavior-change-science/ 1:19:39 To Play Us Out: New Year’s Resolutions 1:24:49 Interview: Mike Tuchscherer 1:31:50 Mike’s background 1:40:17 What are your biggest accomplishments as an athlete? 1:41:40 RPE (rating of perceived exertion) and RIR (repetitions in reserve) have become increasingly popular training concepts in recent years. Is this a double-edged sword? Are people using
Thu, December 19, 2019
Q&A: Myonuclei, Sodium Bicarbonate, Bands For Hypertrophy, and More Game Changers
In today’s episode, Greg and Eric field listener questions about how the myonuclear domain theory relates to hypertrophy, sodium bicarbonate supplementation, using bands for hypertrophy training, and more. In addition, Eric defends his honor, his integrity, and his original review of the Game Changers movie in response to harsh criticism. If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa TIME STAMPS 0:00:44 What is Greg's take on the current state of the literature regarding the myonuclear domain theory and hypertrophy? Has he updated his position or recommendations since he published his “Grow Like a Newbie” article back in 2015? Article referenced: https://www.strongerbyscience.com/grow-like-a-new-lifter-again/ Interview with Alex: https://sbspod.com/episodes/reading-research-the-placebo-diet-muscle-memory-and-alex-kolliari-turner 0:16:46 What are your thoughts on sodium bicarbonate supplementation for the enhancement of sprint performance? Study on sodium bicarbonate and training adaptations: https://www.ncbi.nlm.nih.gov/pubmed/?term=29718968 Study on sodium bicarbonate dosing protocols: https://www.ncbi.nlm.nih.gov/pubmed/31533750 0:33:35 What is your take on using chains or bands, specifically when the goal is hypertrophy? 0:47:23 Can Eric discuss the recent “Game Changers” debate on the Joe Rogan podcast? Can he defend his indefensible review of the “Game Changers” movie, and defend his honor and integrity in the process? Original review of the documentary: https://sbspod.com/episodes/the-game-changers-vegan-diets-foam-rolling-and-keto-with-michael-hull Twitter thread reviewing the debate: https://twitter.com/ChrisMasterjohn/status/1202685850804506624 1:13:28 Can your aerobic fitness level hinder your progress in a strength training program? MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition scien
Thu, December 12, 2019
Fructose, Knee Sleeves, Weight Loss Variability, and James Krieger
Greg kicks off the episode with an insincere but legally valid apology, followed by some impressive feats of strength. Then, Eric covers a brand new fructose study in a new segment called “Hot Off the Presses,” and Greg shares some new research related to knee sleeves. After that, Eric has a big Research Roundup segment about why some people struggle to lose weight, and Greg provides some tips to help you perfect your turkey roasting. Finally, Greg and Eric interview James Krieger about topics including the insulin hypothesis, non-exercise activity thermogenesis, why you should or shouldn’t get your body composition measured, and more. TIME STAMPS 0:01:19 Greg’s formal apology 0:05:50 Feats of strength 0:17:52 Hot Off The Press: High fructose diets Smajis et al. Metabolic effects of a prolonged, very-high-dose dietary fructose challenge in healthy subjects: https://academic.oup.com/ajcn/advance-article-abstract/doi/10.1093/ajcn/nqz271/5651310?redirectedFrom=fulltext 0:23:17 Hot Off The Press: Greg’s knee sleeve hypothesis. Studies referenced: https://www.sciencedirect.com/science/article/abs/pii/S002192901930555X https://link.springer.com/article/10.1007/s11332-019-00595-5 0:33:50 Research Roundup: Weight loss success is highly, highly individual Ortega-Santos et al: The Key to Successful Weight Loss on a High-Fiber Diet May Be in Gut Microbiome Prevotella Abundance: https://academic.oup.com/jn/article-abstract/149/12/2083/5580874 Hollstein et al: Metabolic response to fasting predicts weight gain during low-protein overfeeding in lean men: further evidence for spendthrift and thrifty metabolic phenotypes: https://academic.oup.com/ajcn/article/110/3/593/5512175 Buckland et al: Women with a low-satiety phenotype show impaired appetite control and greater resistance to weight loss: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/women-with-a-lowsatiety-phenotype-show-impaired-appetite-control-and-greater-resistance-to-weight-loss/E47492322273FB7DF00DC688F4882E83 Yokum and Stice: Weight gain is associated with changes in neural response to palatable food tastes varying in sugar and fat and palatable food images: a repeated-meas
Thu, December 05, 2019
Q&A: High Protein Diets, Hardgainers, Exercise Variety, and Bone Adaptations
In today’s episode, Greg and Eric field listener questions about the use of machines versus free weights, the importance of exercise variety, why some “hardgainers” struggle to gain weight, some interesting physiological roles of bone, and much more. To finish off the episode, Greg and Eric share some advice on how aspiring students can obtain good letters of recommendation, and how to make your way into the world of research. If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa TIME STAMPS 0:02:14 Are there any downsides associated with high protein diets? Is the “one gram per pound of body weight” rule good? Study referenced: https://www.hindawi.com/journals/jnme/2016/9104792/ 0:13:50 Is there any reason to believe that changing exercises circumvents the diminishing returns observed with completing several sets of the same exercise? Study referenced: https://www.ncbi.nlm.nih.gov/pubmed/24832974 0:24:49 Are machines better or worse than free weights for hypertrophy? Study referenced: https://www.ncbi.nlm.nih.gov/pubmed/27735888 0:36:39 We know that bone mineral density improves with weight training. Is there any reason to believe that purposefully improving bone mass could be a way to improve muscle mass and strength? Is it even possible to prioritize bone mass accretion in this manner? Study referenced: https://www.ncbi.nlm.nih.gov/pubmed/27885410 0:50:13 Do "hardgainers" benefit from exceeding one gram of protein per pound of body weight? Do you see much in the literature about "hardgainers" who are female? 1:09:46 Is it possible to speculate that the diminished return from ‘training too hard’ can partly be explained by the magnitude of muscle protein breakdown exceeding the maximum magnitude of muscle protein synthesis that your body can stimulate in a single training session? 1:20:36 Do either of you have any recommendations on how to seek out a quality academic reference, without being a complete jerk about it? How can someone with aspirations of becoming a researcher get their start in the research world? MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the <a href="https://www
Thu, November 28, 2019
Glycogen Loading, Lower Back Pain, PowerBuilding, and Physical Culture with Ben Pollack
Greg kicks off the episode with some incredible feats of strength, followed by an enormous Research Roundup segment. Topics include glycogen depletion and loading, coffee as a pre-workout supplement, lower back pain, a phototherapy update, and more. Finally, Greg and Eric interview Ben Pollack, who tells us all about powerbuilding and the history of physical culture. To take advantage of our big MASS Black Friday sale (Nov 25 - Dec 2), head over to https://www.strongerbyscience.com/mass/ TIME STAMPS 0:01:29 Feats of Strength 0:11:57 Research roundup 0:16:07 Castro et al: Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners https://www.mdpi.com/2072-6643/11/9/2047/htm 0:36:02 Update on Phototherapy Photobiomodulation in human muscle tissue: an advantage in sports performance? Ferraresi Effect of low-level laser therapy on muscle adaptation to knee extensor eccentric training. Baroni. Effects of Light-Emitting Diode Therapy on Muscle Hypertrophy, Gene Expression, Performance, Damage, and Delayed-Onset Muscle Soreness: Case-control Study with a Pair of Identical Twins. Ferraresi Effects of low level laser therapy (808 nm) on physical strength training in humans. Ferraresi Low level laser therapy associated with a strength training program on muscle performance in elderly women: a randomized double blind control study. Toma 1:02:08 Macklin et al: A Meta-Analytical Review of Muscle Glycogen Replenishment http://www.asep.org/asep/asep/JEPonlineAUGUST2019_Ian_Wyatt.doc 1:15:15 Pickering & Grgic: Is Coffee a Useful Source of Caffeine Preexercise? https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2019-0092.xml 1:21:55 Owen: Which specific modes of exercise training are most effective for treating low back pain? Network meta-analysis https://bjsm.bmj.com/content/early/2019/10/28/bjsports-2019-100886 1:30:04 To Play Us Out: Reminder about MASS black friday sale (Nov 25 - Dec 2) 1:31:47 Interview with Ben Pollack 1:31:58 What is your back
Thu, November 21, 2019
Q&A: Bands, Chains, Useful Supplements, and Tweaking Your Program
In today’s episode, Greg and Eric field listener questions about protein powders, accommodating resistance (bands, chains, etc.), pull-up technique, how to tweak your training program to break through plateaus, and much more. To finish off the episode, Greg and Eric share their perspectives on the most useful, evidence-based supplements. If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa To take advantage of our big MASS Black Friday sale (Nov 25 - Dec 2), head over to https://www.strongerbyscience.com/mass/ TIME STAMPS 0:01:52 Announcement: Biggest MASS sale of the year 0:03:25 Responding to the controversy 0:10:17 How do you ease into a high volume, hypertrophy-focused mesocycle after a powerlifting meet without losing your strength gains? 0:17:13 Is there any benefit to a "personalized" protein supplement blend, or is it just an excuse to increase the price? 0:26:04 How do you tweak a lifting program to break through plateaus and ensure continued progress? 0:43:03 What is your opinion on mass gainers? 0:50:58 “The Other Eric” (Helms) doesn’t appear to lift his chin all the way to the bar when doing pull-ups. For strength and hypertrophy goals, is it important to do so? 0:58:56 Are there any merits to this study ( https://tinyurl.com/y2mzemnw )? Are its conclusions accurate? 1:10:18 What's your take on accommodating resistance for absolute strength? 1:23:18 Which supplements don't suck? 1:41:42 Important lasagna and pasta feedback MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . <a href="
Thu, November 14, 2019
Protein, Fiber, Phototherapy, and Intro to Strongman with James Deffinbaugh
In this episode, Greg and Eric have no idea what a new discovery about lactate means, but it seems important. Greg shares some impressive feats of strength, followed by a research roundup segment in which Eric discusses protein intake, sodium bicarbonate supplementation, dietary fiber, and more. After that, Greg gives an overview of the research pertaining to phototherapy or laser therapy, and shares some tips for baking really good bread. Finally, Greg and Eric interview pro strongman James Deffinbaugh, who tells us all about the world of strongman, including tips on how to get started if you’re interested in the sport. As a reminder, we recently extracted and categorized clips from all of our previous podcast episodes to help you find the exact topics you’re looking for. To check out this new resource, head over to StrongerByScience.com/qa TIME STAMPS 0:01:28 In the news: histone lactylation links metabolism and gene regulation Links: https://www.nature.com/articles/d41586-019-03122-1?fbclid=IwAR05X9iOk50n84Tu6-Yp2z8gHgXhTu98hz2u9lZVnKnmqF2ckFYJxD6dLdA https://suppversity.blogspot.com/2015/01/revisiting-caffeine-lactate-in.html?fbclid=IwAR2zNlc_TzLpQuh2j4OaKwfkVC9l7nqWcDPQyqRzgTNAvOpxxwVXik_6yzg 0:09:50 Feats of strength 0:18:20 Research Roundup: Sodium bicarbonate, detoxification supplements, protein, and fiber Links: https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0309-4 https://www.ncbi.nlm.nih.gov/pubmed/29958034 https://academic.oup.com/jn/advance-article-abstract/doi/10.1093/jn/nxz249/5588642?redirectedFrom=fulltext https://www.ncbi.nlm.nih.gov/pubmed/31028659 https://academic.oup.com/jn/article-abstract/149/10/1742/5512578?redirectedFrom=fulltext https://academic.oup.com/jn/advance-article-abstract/doi/10.1093/jn/nxz248/5580874?redirectedFrom=fulltext 0:51:23 An overview of phototherapy/laser therapy Link: https://link.springer.com/article/10.1007/s004
Thu, November 07, 2019
Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters
In today’s episode, Greg and Eric field listener questions about how much time powerlifters should spend training for hypertrophy, how frequently to bulk, optimal rest periods for strength and hypertrophy, whether or not you need to be doing deadlifts or deadlift variations for physique-related goals, and much more. To finish off the episode, Greg shares some tips on how aspiring fitness professionals can improve their writing skills and start getting published. On a related note, we recently rolled out a new feature on the Stronger By Science website. We have extracted clips from all of our previous podcast episodes and organized them by topic, so you can quickly find in-depth answers to your training and nutrition-related questions. To check it out, head over to strongerbyscience.com/QA If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa TIME STAMPS 0:01:05 History lesson: Strength coaches in college sports 0:04:43 Two questions: In a good powerlifting program, how much time or volume should be spent on hypertrophy work, and how should this change based on training experience and in-season versus off-season training? I want to look jacked. How do I know if I am strong enough to be messing with bodybuilding-style training and accessory work? Should I just be focused on getting stronger until my main lifts are more competitive? 0:14:20 There has been a lot of discussion about bulking on recent shows. I would be interested in hearing about practical recommendations regarding the frequency of bulking and cutting. How often is common? Is there a ceiling where it's no longer effective, or even harmful, over a given time period? 0:29:57 Two questions: I've noticed that as my lifts have gotten stronger, my rest periods are becoming longer. What's the mechanism behind that? What does the literature say about rest time between sets for maximizing hypertrophy versus maximizing strength? Is it possible to take too much or little? 0:52:18 Rank these sports in order of difficulty and competitiveness: men's natural bodybuilding, men's natural classic physique, baseball, basketball and football. 0:55:09 Is body mass index (BMI) still accurate for people who are much taller (or shorter) than average? 1:05:53 Is completely eschewing the deadlift and all deadlift variations acceptable from a bodybuilding standpoint? If so, can you name a couple of accomplished bodybuilders who have reached their level without incorporating deadlifts into their training? To what extent can I make up for deadlift gains with a bunch of other exercises targeting the posterior chain, forearms, and upper traps? 1:12:45 I’ve been trying to get more sleep (at least 8-9 hours or more per night). H
Thu, October 31, 2019
The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
In this episode, Greg and Eric judge a carnivore diet book by its cover. After feats of strength, Greg and Eric discuss “The Game Changers,” a recent documentary with some bold claims about vegan diets, followed by a Research Roundup segment in which Greg discusses recent studies about foam rolling and training. Finally, Greg and Eric interview Michael Hull from Examine.com, who tells us all about the pros and cons of ketogenic diets. TIME STAMPS 0:00:54 In-depth book cover review: carnivore diet edition 0:07:15 Feats of Strength 0:26:24 Film Review: “The Game Changers” 0:52:01 Research Roundup: Foam rolling and training Papers discussed: https://link.springer.com/article/10.1007/s40279-019-01205-7 https://www.sciencedirect.com/science/article/pii/S0531556519301937 https://www.frontiersin.org/articles/10.3389/fphys.2019.01203/full https://www.ncbi.nlm.nih.gov/pubmed/31104484 1:22:27 To Play Us Out: a follow-up on our pain discussion from Episode 22 1:29:53 Interview: Michael Hull from Examine.com 1:30:03 Michael’s background and role at Examine.com 1:32:08 Examine’s new guide on ketogenic diets 1:34:14 What were the topics that the authors disagreed about during the writing process? 1:36:29 Were any of the authors extremely pro-keto or anti-keto when the project began? 1:37:41 How do you define a ketogenic diet? 1:38:39 What are the potential benefits of adopting a ketogenic diet? 1:41:08 For a ketogenic diet, how low do carbs need to be? Does it vary from person to person? 1:42:21 Does high protein intake kick you out of ketosis? 1:45:09 How do you know if you’re in ketosis or not? 1:50:35 Do you really need to have high fat intake, or is carb restriction sufficient? 1:51:56 How good or bad is the adherence rate in keto diet studies? 1:55:17 What are the potential drawbacks of a ketogenic diet? What micronutrients might be missing? 1:58:52 Do ketogenic diets have negative effects on cholesterol/blood lipids or hair loss? 2:03:46 Is it possible to predict who will respond relatively well (or poorly) to a ketogenic diet? 2:07:11 Net carbs versus total carbs 2:08:44 What are the effects of keto on fat loss, muscle gain, and muscle retention? 2:16:02 What are the effects of keto on physical performance? 2:24:01 Summarizing the effects of keto 2:27:31 Is keto potentially helpful for any conditions other than certain types of epilepsy? 2:34:52 Are there any applications for ketone supplements? 2:39:24 How popular are ketogenic diets? <
Thu, October 24, 2019
Q&A: Carbs, Sodium, and Experimenting with Your Training
In today’s episode, Greg and Eric field listener questions about carbohydrate intake, sodium intake, training to improve speed or strength-endurance, experimenting with training styles and variables to find out what works for you, the minimum necessary volume per session, and more. To finish off the episode, Greg and Eric discuss Bayesian statistics, and how to start a fitness career without a formal academic background in exercise or nutrition. If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa TIME STAMPS 0:01:55 What is the best approach for increasing strength endurance (that is, increasing maximum reps for a given exercise)? 0:16:36 Two questions combined: Is it ever beneficial to lift weights in a fasted state? I train very early in the morning and drink a protein shake prior to training. Anything else you recommend to do or eat before working out in a fasted state? 0:29:00 What is the relationship between training frequency and recoverable volume? Spreading work across more sessions seems as if it would allow more to be done, but is a minimum volume per session necessary to get sufficient stimulus? 0:37:32 What effects does sugar intake have on performance and composition? 0:49:44 What are the best ways to improve speed using resistance training? 0:52:29 Does the relative split of daily dietary intake of carbs and fat really matter for hypertrophy, strength, and body composition? 1:08:46 How important is delayed onset muscle soreness (DOMS)? I've been powerlifting for a little over 18 months and have never experienced any significant amount of soreness, but my program contains reasonably high training volume and frequency. 1:13:46 What are your thoughts on sodium intake for lifters, whether in absolute terms or relative to potassium intake? 1:29:23 How important is it for trainees to experiment with different training styles to see what methods may work best for them? How would you recommend organizing an experimental period of training to see if for example you respond better to speed or power training and what should be measured/benchmarked against? 1:41:10 Do you think that Bayesian Statistics will be used in future studies for analysis? 1:53:41 As someone who went the standard business route after college and is getting minimal satisfaction from their current career, how possible is it to get proper certifications for nutrition and personal training to make a career out of something I am more passionate about? 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. <a href="https://www.strongerbyscience.
Thu, October 17, 2019
Red Meat, Deloads, and Pain with Dr. Michael Ray
0:00:38 Thorough report on whether or not Iceland is windy (it is) 0:02:02 Feats of Strength 0:14:14 Research Review: Red meat and processed meat Paper discussed: https://annals.org/aim/fullarticle/2752328/unprocessed-red-meat-processed-meat-consumption-dietary-guideline-recommendations-from For more reading, an examine.com article on the paper: https://examine.com/nutrition/red-meat-is-good-for-you-now/ 1:01:50 Coach’s Corner: Deloads Discussion covers why, when, and how to implement deloads Studies discussed: https://www.ncbi.nlm.nih.gov/pubmed/23053130 https://www.ncbi.nlm.nih.gov/pubmed/21771261 1:24:58 To Play Us Out: A quick primer on the biopsychosocial model, as it relates to pain 1:32:23 Interview: Michael Ray 1:33:37 Mike’s background 1:36:05 The chiropractic field 1:47:40 Pain science 2:04:02 Relationship between joint morphology and pain/injury 2:15:01 Practical aspects of addressing or dealing with pain 2:28:46 Good versus bad movement, as it relates to pain and injury 2:38:41 A practical discussion on applied kinesiology 2:43:01 Does Michael believe in any specific training strategies that lack supporting research, or that directly oppose the existing research findings? 2:46:11 Where to find Michael online MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . <a href="https://www.bulksupplements.co
Thu, October 10, 2019
Q&A: BCAAs, Mini-Cuts, Sex Differences, and First Meet Tips
In today’s episode, Greg and Eric field listener questions about branched chain amino acids, mini-cuts, potential differences between males and females, tips for your first powerlifting meet, and more. To finish off the episode, Greg and Eric discuss their favorite quad exercises for building up big legs and a big squat. Remember: We have a NEW process for submitting questions! If you want your questions answered on a future episode, submit them using the following link: tiny.cc/sbsqa TIME STAMPS 0:00:56 How does chronological age affect potential training status? Do you limit your potential by starting to lift later in life? 0:12:08 Are essential amino acids (EAAs) more useful than branched-chain amino acids (BCAAs)? 0:32:10 Most research uses men as a sample population. Do you think that the findings apply to women in equal measure? 0:41:40 What is your opinion on mini cuts during an extended gaining phase? How long a mini cut should be, how aggressive should the caloric deficit be, and what should be training like? 0:50:15 Do either of you have any recommendations for someone preparing for their first powerlifting meet? 1:09:59 In a recent podcast you suggested buying an exercise physiology textbook. Is an old edition of a textbook worth reading, or would there be too much outdated information? 1:21:57 What are the best exercises for increasing quadriceps size and strength to help with squatting? MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. <a href="https://massresearchreview.
Thu, October 03, 2019
Reading Research, the Placebo Diet, Muscle Memory, and Alex Kolliari-Turner
In this episode, college football makes its first ever appearance in the “Feats of Strength” segment. Then, Greg and Eric share some practical tips for evaluating and interpreting exercise and nutrition research, Eric shares a Read of the Week segment about the placebo effect of believing you’re on a diet, and Greg discusses training lift variations that are different than your competition lifts. Finally, Greg shares his onion jam recipe, followed by an interview with Alex Kolliari-Turner, who tells us about his exciting new research on “muscle memory” and the effects of steroid use on muscle myonuclei. As we mention in this episode, Alex Kolliari-Turner is currently recruiting participants for his study on how muscle myonuclei numbers change during and after steroid use. For 2019 data collection, October 26th, 27th, 28th are the last opportunities for current and past steroid users living within Europe to get involved. They will be doing sampling in 2020, so even if you can't make the October dates, you should still get in touch with Alex using the following email address: A.Kolliari-Turner@brighton.ac.uk TIME STAMPS 0:01:17 Feats of Strength 0:07:05 Discussion on how to read and interpret research 0:08:21 Going beyond the abstract 0:13:51 Misleading referencing 0:14:48 Author bias 0:20:45 “Generous” statistical interpretation 0:28:56 Conclusions about things that weren’t actually measured 0:35:07 Radical ideas about what introduction and discussion sections should look like 0:42:18 Read of the Week: “Studying a Possible Placebo Effect of an Imaginary Low-Calorie Diet” Study: https://www.frontiersin.org/articles/10.3389/fpsyt.2019.00550/full 0:43:41 Methods 0:45:57 Results and discussion 1:01:33 Coach’s Corner: Training lifts vs. competition lifts. Sometimes it makes sense to focus on non-competition lifts, or train a competition lift with altered technique that you don’t compete with 1:13:00 To play us out: recipe time (onion jam) 1:28:23 Interview with Alex Kolliari-Turner 1:28:36 Alex’s background 1:31:06 Why are satellite cells and myonuclei important for muscle physiology? 1:33:34 Why do so many studies measure satellite cells instead of myonuclei? 1:34:24 The concept of “muscle memory” 1:42:37 How do anabolic steroids affect myonuclei? Do myonuclear changes revert back to normal when people stop using steroids? 1:54:22 An overview of Alex’s current study on myonuclei numbers in current and former steroid users (note: recruitment is ongoing. Please contact Alex if interested in participating) 2:02:53 Steroid policies differ from country to country 2:06:31 When Alex’s current study is done, what effects could it have on anti-doping policy in the future? 2:10:12 How long should someon
Thu, September 26, 2019
Q&A: Fasted Training, Training Frequency, and How Much Research is Enough?
In today’s episode, Greg and Eric field listener questions about fasted training, peaking for meets, recovering from a diet, training frequency, and more. To finish off the episode, Greg and Eric discuss how much evidence is needed before they consider applying a new strategy to their own training or coaching. As we mention in this episode, Alex Kolliari-Turner is currently recruiting participants for a study on how muscle myonuclei numbers change during and after steroid use. For 2019 data collection, October 26th, 27th, 28th are the last opportunities for current and past steroid users living within Europe to get involved. They will be doing sampling in 2020, so even if you can't make the October dates, you should still get in touch with Alex using the following email address: A.Kolliari-Turner@brighton.ac.uk Remember: We have a NEW process for submitting questions! If you want your questions answered on a future episode, submit them using the following link: tiny.cc/sbsqa TIME STAMPS 0:00:49 Alex Kolliari-Turner is recruiting participants for a very important study 0:02:57 Are there benefits of fasted cardio for performance? 0:18:05 I have two powerlifting meets, separated four weeks apart. How do I train to be peaked for both of them? 0:39:28 How long it takes to metabolically recover from long-duration diets? 0:52:35 Which training approach is preferable for strength: daily undulating periodization (DUP) within blocks, or high-frequency Norwegian-style training? 1:00:47 Discussion on training frequency 1:14:14 What is your take on intuitive eating? Does our body have a built in mechanism which will increase hunger when our body registers the necessity for muscle growth? 1:28:04 What exercise would you use for mechanical tension/overload for the chest when not doing the bench press? 1:38:54 Do weighted thrusts help squats much? 1:43:47 How much evidence and research would it take for you to implement new findings into your own practice? One study with a large effect size, or multiple replicated studies? MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try Macro
Thu, September 19, 2019
Effective Reps, Antioxidants, Optimal Training Volume, and Lauren Colenso-Semple
In this episode, Eric Trexler formally announces that he is a different person than Eric Helms. Greg shares some impressive feats of strength, Eric shares a Research Review segment about how antioxidants relate to nitric oxide and hypertrophy, and Greg tells us all about his new article on the concept of “effective reps.” Greg and Eric also interview Lauren Colenso-Semple, who tells us about muscle fiber types, her recent study on training volume for resistance-trained females, and the optimal Doritos flavor. TIME STAMPS 0:00:40 Eric Trexler formally announces that he is a different person than Eric Helms Stronger By Science coaching program: https://www.strongerbyscience.com/coaching/ 0:09:12 Feats of Strength 0:21:30 Research Review: how antioxidants relate to nitric oxide and hypertrophy 0:47:01 Discussion about Greg’s recent Stronger By Science article on “effective reps." Article link: http://www.strongerbyscience.com/effective-reps/ 1:27:06 “Hard sets” and training to failure 1:43:59 To play us out: an update on Ohio State trademarking the word “THE” 1:46:04 Interview with Lauren Colenso-Semple 1:47:45 Lauren’s recent study on training volume in resistance-trained females 2:12:54 Lauren’s research on muscle fiber types 2:39:51 Completely useless discussion on wine tasting certifications 2:45:03 Does Lauren believe in any specific training or nutrition strategies that lack supporting research, or that directly oppose the existing research findings? 2:50:32 Where can people find Lauren Colenso-Semple online? 2:51:58 Completely useless discussion on social media, snack foods, and Shrek ketchup MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or <a href="https:/
Thu, September 12, 2019
Q&A: Dreamer Bulks, Concurrent Training, Recovery Modalities, and Valuing Research
In today’s episode, Greg and Eric field listener questions about the optimal rate of weight gain while bulking, rep ranges for hypertrophy, soreness, concurrent training, recovery modalities, and more. To finish off the episode, Greg and Eric explain why research should still broadly be valued and utilized, despite the likelihood that there’s some pretty low-quality research hiding within the overall body of literature. Remember: We have a NEW process for submitting questions! If you want your questions answered on a future episode, submit them using the following link: https://tiny.cc/sbsqa TIME STAMPS 0:00:48 Results are IN for the Stronger By Science Lasagna Cook-Off 0:04:56 When bulking, what are the pros and cons of utilizing a rapid rate of weight gain? Studies discussed: https://www.ncbi.nlm.nih.gov/pubmed/31247944 https://www.ncbi.nlm.nih.gov/pubmed/31482093 0:25:01 In terms of hypertrophy, how do routines with sets of 20-30 repetitions differ in comparison to a similar volume of sets in the 8-12 rep range? 0:35:23 How can we improve sleep to help training? Study discussed: https://www.ncbi.nlm.nih.gov/pubmed/31288293 0:47:03 If soreness isn't a good indicator of gains, how do you know how hard to train? 0:51:14 What are the best ways to do concurrent training (i.e., combining cardio with resistance training)? Study discussed: https://www.ncbi.nlm.nih.gov/pubmed/30355976 1:09:00 What effects can active release therapy, acupuncture, massages, stretching have on training? 1:20:35 How do you reconcile value for research, with the likelihood that there’s some degree of really bad research out there, and that many people can’t tell the difference between good and bad research? MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nu
Thu, September 05, 2019
Changing Your Mind, Internet Arguments, Metabolic Adaptation, and Leigh Peele
In this episode, Eric has some grievances to get off his chest, and Greg and Eric team up on “Feats of Strength” to highlight some impressive lifts and pay tribute to a legend. Eric has a Coach's Corner segment about some practical aspects of metabolic adaptation during weight loss, and a new “Question of the Day” segment challenges Eric and Greg to share some ideas they’ve changed their mind about throughout their careers. Finally, Greg shares some cooking tips for making macro-friendly (but flavorful) stews, and Eric and Greg share predictions for the forthcoming college football season. Greg and Eric also interview Leigh Peele, who tells us about the early days of the evidence-based fitness movement, weight loss, and metabolic adaptation. TIME STAMPS 0:02:54 Airing of grievances 0:07:51 Feats of Strength 0:20:44 Coach's Corner, part 1: Metabolic adaptation 0:31:10 Coach's Corner, part 2: Don’t inject your urine 0:49:46 Question of the day: What are some big things that you’ve changed your mind about over the years? 1:23:51 Recipe time: stews 1:36:18 To play us out: college football predictions, and trademarking the word “THE” 1:41:14 Interview with Leigh Peele 1:42:04 Why is Leigh too busy to accept our dinner invitation, but free enough for a lengthy podcast appearance? 1:46:19 What is a “layman researcher?” 1:47:51 Early days on the evidence-based fitness forums 1:49:54 The transition from trainer to layman researcher and teacher 2:02:04 When ideas rapidly turn from “outrageous” to “obvious” 2:11:17 Metabolic adaptation and starvation mode 2:29:19 Transitioning after weight loss is achieved 2:50:10 Does Leigh believe in any specific training or nutrition strategies that lack supporting research, or that directly oppose the existing research findings? 3:00:06 Where can people find Leigh Peele online? MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the <a
Thu, August 29, 2019
Q&A: Keto, Rapid Fat Loss, Deadlifts, and Faulty Movement Patterns
In today’s episode, Greg and Eric field listener questions about the keto diet, rapid fat loss, carryover between squat and deadlift, corrective exercises for faulty movement patterns, and much more. To finish off the episode, Greg and Eric share some great reading materials for trainers looking to expand their training knowledge, and some tips for students hoping to excel academically. Remember: If you want your questions answered on a future episode, submit them using one of the following links: https://www.facebook.com/gregory.nuckols/posts/10156245869443779 https://www.instagram.com/p/Bx0ugZHl1GV/ https://twitter.com/GregNuckols/status/1131711576426389513 Time Stamps: 0:00:59 Do you have to squat to reach your ultimate deadlift potential? 0:15:58 Is keto the best diet for weight loss? 0:32:10 What exercises would you base a routine around for non-powerlifters? 0:46:43 What are the repercussions of rapid fat loss? How can you achieve rapid fat loss while minimizing the repercussions as much as possible? 1:02:31 Do you still believe that planks increase hip mobility? 1:08:18 What’s the best and most accurate way to track daily energy expenditure? Are Fitbits the best option? 1:23:04 What is the best resource for someone looking for corrective exercises for their particular faulty movement pattern? 1:34:09 What are some of the best reading materials you'd recommend for a trainer that is just starting out? 1:39:19 What are some of the biggest tips you would give someone who wants to get into an exercise science program at a university and excel academically? MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on sup
Thu, August 22, 2019
Sleep, Response Heterogeneity, and Dr. Brandon Roberts
TIME STAMPS 0:00:40 Feats of Strength 0:21:26 Research Review: myostatin, follistatin, the hormone hypothesis, and sleep’s effects on fat loss Studies discussed: https://www.ncbi.nlm.nih.gov/pubmed/31240397 https://www.ncbi.nlm.nih.gov/pubmed/11782267/ https://www.ncbi.nlm.nih.gov/pubmed/21327794 https://www.ncbi.nlm.nih.gov/pubmed/29257792 https://www.ncbi.nlm.nih.gov/pubmed/20921542 0:49:32 Research Roundup: sleep’s effects on performance, and new research on caffeine and sleep quality Studies discussed: https://journals.lww.com/acsm-msse/Abstract/publishahead/Extended_Sleep_Maintains_Endurance_Performance.96572.aspx https://www.tandfonline.com/doi/full/10.1080/02640414.2019.1612504 https://link.springer.com/article/10.1007/s40279-019-01123-8 https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.12670 https://academic.oup.com/sleep/advance-article-abstract/doi/10.1093/sleep/zsz136/5535848?redirectedFrom=fulltext http://jcsm.aasm.org/viewabstract.aspx?pid=29198 1:10:23 To play us out: Eric’s chicken tips 1:18:25 Interview with Dr. Brandon Roberts 1:19:09 How is your current bodybuilding prep going? 1:21:34 What is the lowest caloric intake you have implemented? 1:24:57 How are your hunger/hormone/sleep issues this time around? 1:26:38 What is response heterogeneity, and why is it important? 1:30:44 How variable are responses to resistance training (strength, hypertrophy) 1:34:13 Why are responses so variable? 1:41:58 What are your thoughts on sarcoplasmic hypertrophy? Study discussed: https://www.ncbi.nlm.nih.gov/pubmed/31166954 1:50:02 Why do we sleep? 1:51:13 Does poor sleep impact performance or body composition? 1:56:21 Are there people who simply need less sleep than others? 2:04:25 What are chronotypes, and how do they matter in relation to sleep? 2:08:11 Will naps help me recover from a lack of sleep? 2:10:12 The Gang recklessly speculates about Spanish culture 2:11:35 What is sleep debt and can it be repaid? 2:13:38 Greg talks about bears 2:19:39 After searching the literature about sleep, has Brandon changed his sleep habits based on what he learned? 2:20:28 Does Brandon believe in any specific training or nutrition strategies that lack supporting research, or that directly oppose the existing research findings? 2:24:21 Where can people find Brandon Roberts online? MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date
Thu, August 15, 2019
Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders
Remember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook , Instagram , and Twitter . TIME STAMPS 0:00:49 What is the best way to calculate volume for hypertrophy training? 0:10:23 How does marijuana affect recovery from strength and hypertrophy training when it’s smoked, eaten, or vaped? 0:24:06 How important are warm-ups, and what constitutes an effective warm-up? What are some common misconceptions about warm-ups? 0:37:26 Is it beneficial to include incline chest exercises in your program? 0:45:46 How is the concept of functional overreaching applicable in a hypertrophy training block and how often would you advise to use this technique? How would you best reap the benefits of supercompensation following a successful overreaching period? 0:54:51 Can you tell if you're a creatine non-responder by whether or not you gain weight when you start taking it? 1:08:40 What is the most pragmatic and valid way to objectively measure fatigue? 1:13:03 Is fasting more effective than normal calorie restriction when it comes to retaining muscle mass whilst losing body fat? 1:22:54 How do you make really, really good homemade ice cream? MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the
Thu, August 08, 2019
Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley
TIME STAMPS 0:00:45 Greg advertises his new premium service for up-and-coming fitness professionals 0:05:16 Feats of Strength (In Memoriam): Gene Rychlak 0:09:23 Coach’s Corner: Bench press tips 0:10:27 Squeezing the bar 0:12:05 Falling into the bench to lock out 0:19:55 The history of intermittent fasting in the fitness world 0:26:49 What research has taught us about intermittent fasting and time-restricted feeding Meta-analyses on intermittent fasting strategies: https://www.ncbi.nlm.nih.gov/pubmed/29419624 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924195/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6304782/ Studies on time-restricted feeding: https://www.ncbi.nlm.nih.gov/pubmed/27550719 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4635036/ https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-1044-0?s=ovzgowspzgzjrjm83r95 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645638/ https://www.ncbi.nlm.nih.gov/pubmed/29754952 40:13 Potential mechanisms by which time-restricted feeding would be superior 0:44:19 Theoretical reasons for favoring high meal frequency 0:46:12 Brand new study by Tinsley et al 0:49:02 Training during an extended fast ( study ) 0:56:07 Time-restricted feeding during bodybuilding contest preparation 1:03:27 To play us out, Greg answers a listener’s question: “What are some mistakes that coaches make when working with beginners?” 1:16:58 Interview with Dr. Grant Tinsley 1:17:24 Grant’s background 1:20:36 How can a person get their body fat percentage accurately estimated? 1:23:15 Are body composition tests useful for the typical lifter? If so, how can people get their body composition tested in a reliable manner? 1:32:45 What’s up with these new 3-D body composition scanners? What are some potential uses? 1:38:31 Fat distribution: apple-shaped, pear-shaped, and much, much more 1:42:05 Grant tells us about his studies on bodybuilders and physique athletes 1:47:01 Why it’s important to check references in studies that use estimation equations 1:54:09 Grant tells us about his research on time-restricted feeding, along with some practical recommendations 2:03:57 How to stay up to date with Grant and his research MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight n
Thu, August 01, 2019
Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises
Remember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook , Instagram , and Twitter. TIME STAMPS 0:00:41 Is there any benefit of adding electromyostimulation (EMS) to your training for strength or hypertrophy? If so, how should it be used? Relevant studies: https://www.ncbi.nlm.nih.gov/pubmed/21993042 https://www.ncbi.nlm.nih.gov/pubmed/22067247 0:07:32 What are the effects of alcohol consumption on body composition? 0:19:44 I’ve been lifting for many years, but I’m still far from my “genetic potential,” according to an online calculator. Am I advanced or intermediate? 0:28:08 Can you eat fruit during a contest prep (or weight loss) diet? Relevant studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991323/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5893377/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6549781/ 0:35:11 What are the benefits of using weightlifting shoes (with an elevated heel) for squat and leg press? 0:40:50 How do I prevent my traps from getting too big? 0:47:27 Can we train to intentionally change the fiber type of a muscle? 0:57:41 Research suggests there is a refractory period for muscle protein synthesis following protein ingestion. Will eating a snack with protein between meals disrupt protein synthesis? Articles discussed: https://www.strongerbyscience.com/athlete-protein-intake/ http://www.nutritiontactics.com/measure-muscle-protein-synthesis/#79_Muscle_full_effect 1:08:19 What are the chronic effects of resistance training on hormone levels? 1:13:14 What are the best strategies to reverse the effects of metabolic adaptation from a fat loss phase, while minimizing fat gain? 1:20:23 Which exercises are overrated? Which exercises are underrated? MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the
Thu, July 25, 2019
Coaching Cues, Fat-Free Mass Index, Non-Responders, and Dr. Brad Dieter
0:00:41 The Stronger By Science Media Empire expands to SoundCloud, joining the likes of Lil Yachty, Lil Uzi Vert, Lil Pump, and Takeshi 6ix9ine 0:01:27 Feats of strength 0:10:32 Coach’s Corner: Using over-exaggerated cues. The MASS article that was referenced. The research article it was based on. 0:22:50 Research Roundup 0:23:14 Fat-free mass index. Studies discussed: one , two . 0:34:45 Dietary nitrate. Studies discussed: one , two . 0:44:11 Caffeine. Studies discussed: one , two . 0:53:09 Statistics. Studies discussed: one , two . 1:06:00 Eric and Greg rant about effect sizes 1:15:44 Sleep. Study discussed . 1:19:47 To Play Us Out: Kool-Aid is egregiously labeled as “fruit punch” Study: “Putting out the fire – Efficacy of common beverages in reducing oral burn from capsaicin” . 1:22:28 Interview with Dr. Brad Dieter, PhD 1:23:02 Contrary to Fake News rumors, Brad isn’t that handsome 1:24:54 Brad’s background and current projects 1:29:35 A recent paper came out stating that people who drink diet soda are more likely to have a stroke... is this actually true? Are there any legit concerns about artificial sweeteners? Paper 1:47:57 Recently, a study was published that was designed to examine the effect of processed food on total daily calorie intake. What did it find? Paper 1:56:13 There was recently a debate between Gary Taubes and Stephan Guyenet. To use the prompt from this debate… What is the REAL cause of obesity? 2:04:50 What is a “set point” for body fat or body weight? Can we reset it? An article about “
Thu, July 18, 2019
Q&A: Hormonal Contraceptives, Rates of Weight Loss/Weight Gain, Timeline of Training Adaptations
Remember: If you want your questions answered on a future episode, submit them using one of the following links: https://www.facebook.com/gregory.nuckols/posts/10156245869443779 https://www.instagram.com/p/Bx0ugZHl1GV/ https://twitter.com/GregNuckols/status/1131711576426389513 TIME STAMPS 0:00:41 – USA > The Netherlands 0:03:12 – How do birth control and menstrual cycle hormones affect periodization? Should I program with that in mind? 0:12:02 – If you’re trying to lose fat but maintain performance, what is the “optimal” rate of weight loss? 0:16:49 – Eric is unable to read 0:17:29 – For the folks with anterior pelvic tilt, what are some tips for maintaining a neutral pelvis while squatting and deadlifting? 0:22:08 – When bulking, should you continuously re-calculate your maintenance calorie requirements as you go? 0:26:57 – Do connective tissues display a delayed response to resistance training? If so, what does Greg know about it? 0:39:21 – Related discussion on human growth hormone 0:47:58 – Is there any benefit to manipulating dietary fat distribution throughout the week (in essence, “fat cycling”)? 0:56:32 – Which is better: 10mm or 13mm belt? 1:00:29 – Do you know how intra-abdominal pressure is measured? 1:01:49 – Eric references the disturbing horror film, “The Human Caterpillar” 1:02:29 – When we do resistance exercise, how long does it take for hypertrophy to manifest? 1:14:57 – Greg has previously talked about turning a good hypertrophy program into a good strength program by adding some singles. Practically speaking, how do you implement this strategy? 1:19:41 – How do you help clients that struggle with motivation, emotional decision-making, or taking responsibility for their decisions? 1:29:08 – Does blending your food render it less nutritious? MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the <a href="https://apps.apple.com/us/a
Thu, July 11, 2019
Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms
Time stamps: 0:00:28 Addressing the ludicrous allegations that we didn’t create the first ever fitness podcast 0:03:05 Addressing the very true allegations that we are mad at Omar Isuf and Eric Helms 0:05:44 Feats of strength; Greg forgets that Brian Shaw is American 0:18:53 A discussion on drug testing in sport Papers discussed: Cohen et al 2014 , Van Wagoner et al 2017 0:40:10 Research round-up: New studies on protein and overfeeding Papers discussed: Charidemou et al , Kassis et al , Johannsen et al . 0:55:14 Research round-up: New studies on HMB supplementation Papers discussed: Tritto et al , Teixeira et al , 0:55:42 Mark Teixeira’s career MLB stats 0:57:07 Research review: Surprising new study on ecdysterone supplementation Study reviewed: Isenmann et al. Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans. https://www.ncbi.nlm.nih.gov/pubmed/31123801 1:16:03 Which muscle groups are really targeted by the back squat? Greg discusses his new article, which is available here: https://www.strongerbyscience.com/squats-adductors/ 1:32:39 To play us out: A gentle reminder that GREG IS NOT A HOST. 1:34:30 Interview with Dr. Eric Helms 1:34:58 Eric Helms’ background 1:39:37 Helms is currently prepping for a bodybuilding competition. Compared to previous competition preps, what is he doing differently this time around? 1:40:51 Doing contest prep without strictly tracking macros 1:48:31 How low do Helms’ calories get during contest prep? 1:54:05 How long is Helms’ current prep going to be? 2:00:12 When you get late into a weight loss phase, do you cut down training volume or intensity? 2:06:37 Are you doing anything to proactively address reductions in non-exercise activity thermogenesis (NEAT) during contest prep? 2:07:33 Helms and Trexler bash the regular use of HIIT during contest prep 2:08:02 Does Helms have any strategies or approaches that he likes to use, despite the fact that they aren’t necessarily backed by scientific evidence? 2:10:02 What are a lot of bodybuilders getting wrong these days? (Discussion: Ideal training frequency for bodybuilding) 2:13:54 Training studies are often quite short, and in relatively untrained people. Do the results from these short-term studies translate to
Thu, July 04, 2019
Q&A: CBD, Junk Volume, Eccentric Training, and Building a Following in Fitness
Remember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook , Instagram , and Twitter . TIME STAMPS 3:31 “What is your opinion on CBD?” 10:07 “Does volume or intensity drive strength gains?” 20:10 “Is ‘junk volume’ a real thing?” 23:53 “If we say that metabolite accumulation may play a causative role in hypertrophy, shouldn’t that mean that supplements designed to enhance the pump actually increase hypertrophy?” 39:14 “I’ve read that having a lower body fat percentage is more conducive to building muscle/strength. Is there truth to this, or is the change in body function/hormones negligible between high and low body fat percentage?” 48:19 “How possible is it that eccentric overload causes preferential hypertrophy of titin, meaning that people who only perform conventional training get a percentage of the available gains? What study designs/tools (blood markers, biopsies) would you use to test? If true, what kind of difference do you feel it would amount to?” 57:16 “In regards to re-feeds and/or diet breaks, from what I understand at least 2 consecutive days of re-feeding is needed to have any impact on the metabolic adaptations of a prolonged calorie deficit (3 days is probably better). That being said, how much of an effect does it really have, and is the cost to benefit ratio really worth it? 1:06:18 “How did you (Greg) build a following in the fitness industry?” MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . <a href="https://www.bulksupplements.com/
Thu, June 27, 2019
Caffeine and Health, Sex-Based Caffeine Differences, and IPF World Champion Natalie Hanson
Time stamps: 1:01 Fitness podcasters: you’re on notice 3:01 Feats of strength 15:38 Research Review. “25 cups of coffee per day is not unhealthy”- any truth to this? Study abstract 19:43 Who the hell is drinking 25 cups of coffee a day? 21:09 What happens when you turn a continuous variable into a grouped variable? 33:43 Is caffeine bad for heart health? 35:18 What’s the highest daily caffeine dose that seems to be okay? 37:52 What factors affect caffeine metabolism and the relationship between caffeine and health? (Genes, diet, hormones, etc.) 40:05 Why do lifters like caffeine so much? 42:19 Eric realizes he needs to diversify his friend network to incorporate some non-lifters 46:53 Relationship between caffeine, theacrine, and sleep issues 52:04 Research review. Do men and women experience the same performance effects from caffeine? Study link 52:59 The gap between male research and female research in exercise science 55:37 Study design, methods, and results 1:00:06 Why this study is so important 1:07:16 Interview with Natalie Hanson 1:07:43 Recap of IPF World Bench Press Championships 1:15:20 How often does Natalie miss reps or reach failure while training? 1:16:21 Natalie formally receives permission to cuss on the podcast 1:20:23 Raw vs. equipped lifting: How much of a boost does Natalie get from her equipment? 1:21:32 How hard is it to transition from raw to equipped powerlifting? How long does it take to learn to use the equipment effectively and refine your technique? 1:26:06 Experimentation, deviating from popularized training advice, and the influence of social media 1:30:12 As a multiple-time world champion, what is Natalie’s favorite moment in powerlifting so far? 1:36:49 Why are single-ply bench press records increasing so rapidly? 1:41:39 Moving forward, does Natalie plan to compete raw, equipped, or both? 1:42:56 What is Natalie up to at Corvus Strength Co.? 1:48:37 What are some unique challenges or social pressures that women experience in strength sports? 1:54:46 The balance between body image, body weight, and strength goals 1:59:32 What are some steps that people can take to help shift attitudes and help women feel more comfortable in strength sports and other fitness communities? 2:04:42 Deciding when to bump up or down a weight class 2:09:53 Continuing the conversation with women in strength sports moving forward 2:22:15 How to stay in touch with Natalie: Corvus Strength Co. and Instagram MORE FROM THE SBS TEAM <a href="ht
Thu, June 20, 2019
Q&A: Dropping Weight, Building Strength to Promote Hypertrophy, and Training Around Pain
Remember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook , Instagram , or Twitter. TIME STAMPS 0:57 “Is there any carry over or need to develop strength in the 1-5 rep range in order for that strength to be carried over into the 8-12 rep range for hypertrophy promotion?” Meta-analysis of high load vs. low-load training; similar hypertrophy in spite of different strength gains . Also worth noting that the theory behind reverse linear periodization (starting with low volume/high intensity and progressing to high volume/lower intensity) is that early strength gains will help lead to more hypertrophy, but that’s never panned out in the research ( one example here ). 14:33 “When in a caloric deficit, should you reduce training volume, or training intensity?” Localized depletion of stored glycogen . 27:11 “How should you train for explosive activities, such as parkour?” Individualized programming for people with force vs. velocity deficits . 37:30 “Does pineapple belong on pizza?” 41:32 “Which is best: chicken wing, chicken thigh, or chicken breast?” 47:51 “What’s the best way to cut weight for powerlifting, in terms of performance? 54:30 “When you have pain during a certain exercise, how do you decide whether it’s worth rehabbing that movement vs. picking a different exercise?” 58:29 “What things have contributed most to your success in powerlifting/bodybuilding?” 1:15:03 How to get YOUR questions answered on the show MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroF
Thu, June 13, 2019
Supplement Regulation, Steroids, and Rick Collins, Esq.
To keep up with Rick Collins and all of his work in the realm of steroid and supplement law, check him out on Facebook , Instagram , his website , or his regular column in Muscular Development magazine. TIME STAMPS 0:36 Eric is sick of being called “The Next Bo Jackson” 5:50 Greg shares some feats of strength 27:39 Eric defends himself against baseless accusations of methamphetamine use 30:08 How exactly are dietary supplements regulated by the government? Note: For more information on this topic, be sure to check out the Stronger By Science article on dietary supplement regulation 34:45 History of prohormones on the supplement market 36:20 Review of a paper showing that prohormones remained on the supplement market after they were recalled by the FDA 38:16 What exactly counts as a “dietary supplement,” according to the law? How do new ingredients find their way onto the market? 42:23 What is “self-affirmed generally recognized as safe?” 45:52 Review of a paper showing that banned stimulants remained on the supplement market after they were recalled by the FDA. 51:05 Is CBD oil actually a supplement, legally speaking? 56:16 How can consumers make safe, informed decisions about which supplements to take? 1:02:51 To play us out: just because something is on PubMed, doesn’t mean it automatically counts as rigorous evidence. Greg and Eric share two examples that they recently found 1:13:45 Interview with Rick Collins, Esq, CSCS begins 1:16:36 How did Rick carve out a niche as the top lawyer in the world of steroids and dietary supplements? 1:21:33 Rick explains how the government regulates dietary supplements in detail 1:29:08 What are “current good manufacturing practices?” 1:34:39 Do new supplement ingredients require “approval” from the government? 1:39:36 Rick explains the “self-affirmed generally recognized as safe” exemption for new supplement ingredients 1:43:54 The history of non-supplement ingredients being sold as supplements (pro-hormones, stimulants, etc.) 1:49:10 Selective androgen receptor modulators (SARMs) 1:54:34 Are “designer stimulants” still prevalent on the supplement market? 1:58:38 People often blame failed drug tests on tainted supplements. Are they being truthful, or is that just a convenient excuse? 2:09:10 Do we need more laws to help regulate the supplement industry? 2:11:00 Rick weighs in on the legal status of CBD oil supplement products 2:15:15 How to stay in touch with Rick Coll
Thu, June 06, 2019
Q&A: Beltless Training, Leucine, and the Health Benefits of Strength
Stronger By Science will now be releasing an episode every single week. Every other episode will be a “Question & Answer” (Q&A) episode, in which Eric and Greg answer questions submitted by listeners. If you want your questions answered on a future episode, please submit them using any of the following links: Facebook post Instagram post Twitter post Timestamps 1:30 Should you change the way you train as you approach the age of 40 (and beyond)? How and why do performance and recovery change as we age? 11:42 Considering the result of this 2014 study , would you see similar long-term results from eating a normal amount of a whole protein source, or a smaller protein dose that is supplemented with extra leucine? Article on dietary amino acid balance and hyperphagia. 19:53 What’s your take on long-term effects of heavy lifting on spine and joint health? 31:47 Any recommendations for lifters with spinal loading issues? 43:27 For an advanced lifter, is beltless training useless? 49:02 At what point do you see diminished returns when it comes to the health benefits of getting stronger? 56:40 What would happen if Terry Tao started studying exercise science? What kind of progress would the field make? 1:07:47 A few scientific fields have recently identified issues with replication, reproducibility, and transparency in research. How prevalent are these issues in exercise science? MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or <a href="https://play.google.com/store
Thu, May 30, 2019
Sex Differences in Fatigue and Recovery, and Dr. Jason Cholewa
Timestamps 00:02:09 Introducing Master Greg Nuckols 00:06:06 Eric was confused at The Avengers: Endgame 00:09:44 Feats of Strength: John Haack, Marianna Gasparyan 00:16:35 Background and rationale for Greg’s study (fatigue and recovery differences between men and women) 00:32:26 Study design and methods for Greg’s study 00:42:18 A summary of the results of the study 00:46:38 How do Greg’s results apply to “real world” training? 00:52:33 To Play Us Out: Advice for pursuing a degree in Exercise Science 01:06:34 Interview with Dr. Jason Cholewa (Associate Professor, Coastal Carolina University) 01:07:57 Jason’s background 01:10:04 Jason’s research on how betaine supplementation affects body composition and strength performance 01:20:52 Multi-ingredient pre-workout supplement formulas 01:31:17 The state of research in exercise science and sports nutrition 01:43:00 The state of higher education 01:55:43 Non-evidence-based strategies: does pre-competition cryotherapy help for bodybuilding/physique athletes? Links Get one-on-one coaching from the Stronger By Science team: https://www.strongerbyscience.com/coaching/ . All coaching packages are discounted until June 6. MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
Thu, May 09, 2019
Creatine, Genetics, and Dr. Peter Fitschen
Outline and Timestamps 0:00:00 Preview of today’s topics 0:01:15 Introductions 0:02:38 Format of the podcast and (low) expectations 0:10:59 Discussion on the link between creatine and hair loss 0:17:48 Summary of study linking creatine to hair loss 0:24:16 Does an increase in DHT necessarily mean more rapid hair loss? And how does this relate to anabolic steroids and hair loss? 0:26:28 Interesting theories from the hair loss literature 0:31:40 The interaction between caffeine and creatine, and gastrointestinal discomfort associated with creatine supplementation 0:38:45 How do combinations of dietary supplements work when consumed together? 0:42:55 How do your genes, and even just knowing about your genes, affect your performance and physiology? 0:49:18 Which makes a bigger difference: your actual genes, or your perception of your genetic predisposition? Is direct-to-consumer genetic testing a good idea for determining your athletic potential? 0:57:26 How strong do people get when they think they’re on steroids, but actually aren’t? 1:06:06 In the first (and final) installment of “Eric’s Seder Stories,” we discuss how gems and crystals relate to exercise science 1:16:17 Interview with Dr. Peter Fitschen begins. Peter shares his background in research and bodybuilding 1:18:52 Peter gets reprimanded for shamelessly shilling his new book 1:19:50 Peter’s research on HMB supplementation 1:26:01 Peter’s research on blood flow restricted training 1:35:20 Peter’s research on bodybuilding contest preparation 1:38:17 “Peak week” approaches for bodybuilding 1:47:55 Making weight for strength sports 1:55:04 Peter’s new book on training and nutrition for bodybuilding Links Eric's article: Not Another Boring Creatine Guide: Answers to FAQs and Lesser-Known Benefits Greg's article: Genetics-Based Expectations Affect Your Physiology Peter's book: Bodybuilding: The Complete Contest Preparation Handbook MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS
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