Uploaded January 2023 | Updated September 2026, 1 day ago
In today’s episode, Eric takes a comprehensive look at how physical activity and cardiovascular exercise can impact general health and weight management. Specific topics of discussion include non-exercise physical activity, exercise snacks, step counts, appetite, exercise energy compensation, interval versus steady-state cardio, the interference effect, and practical ways to incorporate non-exercise physical activity or structured cardio into your daily or weekly schedule.
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To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
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Facebook Group: facebook.com/groups/StrongerByScienceCommunity
Subreddit: 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*
0:00 Intro/Announcements
4:45 Taxonomy of physical activity
12:33 Benefits of physical activity
pubmed.ncbi.nlm.nih.gov/23063021
pubmed.ncbi.nlm.nih.gov/30418471
13:54 Exercise snacks
pubmed.ncbi.nlm.nih.gov/34669625
20:21 Step counts
pubmed.ncbi.nlm.nih.gov/34417979
pubmed.ncbi.nlm.nih.gov/35247352
25:38 General physical activity guidelines
pubmed.ncbi.nlm.nih.gov/30418471
sites.google.com/site/compendiumofphysicalactivities/home?authuser=0
33:58 Benefits of exercise for fat loss
pubmed.ncbi.nlm.nih.gov/29289613
pubmed.ncbi.nlm.nih.gov/30131457
pubmed.ncbi.nlm.nih.gov/24355667
43:01 Why exercise causes less fat loss than you’d expect
pubmed.ncbi.nlm.nih.gov/34519717
49:08 Exercise energy compensation and the constrained total energy expenditure model
ncbi.nlm.nih.gov/pmc/articles/PMC4803033
55:26 Factors impacting energy compensation
pubmed.ncbi.nlm.nih.gov/34453886
pubmed.ncbi.nlm.nih.gov/34334719
Exercise Calorie Calculator:
macrofactorapp.com/exercise-calorie-calculator
1:06:48 High-intensity interval training versus low-intensity steady-state training
pubmed.ncbi.nlm.nih.gov/34822354
journals.humankinetics.com/view/journals/krj/aop/article-10.1123-kr.2022-0003/article-10.1123-kr.2022-0003.xml
sciencedirect.com/science/article/abs/pii/S1469029222001637
1:13:35 Concurrent training and the interference effect
pubmed.ncbi.nlm.nih.gov/34757594
1:21:34 Best practices for concurrent training
1:25:38 Basic guidelines for intensity and duration (per session of cardio)
1:30:06 Summary and conclusions
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*
If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactor
To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Facebook group: facebook.com/groups/macrofactorcommunity
Subreddit: reddit.com/r/MacroFactor
If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter
To join in on the SBS conversation, check out our Facebook group and subreddit.
Facebook Group: facebook.com/groups/StrongerByScienceCommunity
Subreddit: 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*
0:00 Intro/Announcements
4:45 Taxonomy of physical activity
12:33 Benefits of physical activity
pubmed.ncbi.nlm.nih.gov/23063021
pubmed.ncbi.nlm.nih.gov/30418471
13:54 Exercise snacks
pubmed.ncbi.nlm.nih.gov/34669625
20:21 Step counts
pubmed.ncbi.nlm.nih.gov/34417979
pubmed.ncbi.nlm.nih.gov/35247352
25:38 General physical activity guidelines
pubmed.ncbi.nlm.nih.gov/30418471
sites.google.com/site/compendiumofphysicalactivities/home?authuser=0
33:58 Benefits of exercise for fat loss
pubmed.ncbi.nlm.nih.gov/29289613
pubmed.ncbi.nlm.nih.gov/30131457
pubmed.ncbi.nlm.nih.gov/24355667
43:01 Why exercise causes less fat loss than you’d expect
pubmed.ncbi.nlm.nih.gov/34519717
49:08 Exercise energy compensation and the constrained total energy expenditure model
ncbi.nlm.nih.gov/pmc/articles/PMC4803033
55:26 Factors impacting energy compensation
pubmed.ncbi.nlm.nih.gov/34453886
pubmed.ncbi.nlm.nih.gov/34334719
Exercise Calorie Calculator:
macrofactorapp.com/exercise-calorie-calculator
1:06:48 High-intensity interval training versus low-intensity steady-state training
pubmed.ncbi.nlm.nih.gov/34822354
journals.humankinetics.com/view/journals/krj/aop/article-10.1123-kr.2022-0003/article-10.1123-kr.2022-0003.xml
sciencedirect.com/science/article/abs/pii/S1469029222001637
1:13:35 Concurrent training and the interference effect
pubmed.ncbi.nlm.nih.gov/34757594
1:21:34 Best practices for concurrent training
1:25:38 Basic guidelines for intensity and duration (per session of cardio)
1:30:06 Summary and conclusions
