Uploaded March 2024 | Updated September 2026, 6 hours ago
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.
Most of the research discussed in this episode can be found here:
ncbi.nlm.nih.gov/pmc/articles/PMC6944803
ncbi.nlm.nih.gov/pmc/articles/PMC3206221
ncbi.nlm.nih.gov/pmc/articles/PMC9978326
onlinelibrary.wiley.com/doi/full/10.1111/jocd.14853
academic.oup.com/asj/article/17/5/304/177651
pubmed.ncbi.nlm.nih.gov/23222084
pubmed.ncbi.nlm.nih.gov/17596787
tandfonline.com/doi/pdf/10.1080/10671188.1968.10616592
tandfonline.com/doi/abs/10.1080/10671188.1965.10614676
pubmed.ncbi.nlm.nih.gov/28497942
pubmed.ncbi.nlm.nih.gov/38010201
tandfonline.com/doi/abs/10.1080/02701367.1984.10609359
pubmed.ncbi.nlm.nih.gov/21804427
tandfonline.com/doi/abs/10.1080/10671315.1978.10615541
pubmed.ncbi.nlm.nih.gov/25766455
acpjournals.org/doi/10.7326/0003-4819-74-3-408?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-129 here.
TIMESTAMPS:
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*
Join the Research Spotlight newsletter:
Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. strongerbyscience.com/newsletter
Join the SBS Facebook group and Subreddit.
facebook.com/groups/StrongerByScienceCommunity
reddit.com/r/macrofactor
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. macrofactorapp.com
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. strongerbyscience.com/coaching
*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. massresearchreview.com
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. bulksupplements.com
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.
Most of the research discussed in this episode can be found here:
ncbi.nlm.nih.gov/pmc/articles/PMC6944803
ncbi.nlm.nih.gov/pmc/articles/PMC3206221
ncbi.nlm.nih.gov/pmc/articles/PMC9978326
onlinelibrary.wiley.com/doi/full/10.1111/jocd.14853
academic.oup.com/asj/article/17/5/304/177651
pubmed.ncbi.nlm.nih.gov/23222084
pubmed.ncbi.nlm.nih.gov/17596787
tandfonline.com/doi/pdf/10.1080/10671188.1968.10616592
tandfonline.com/doi/abs/10.1080/10671188.1965.10614676
pubmed.ncbi.nlm.nih.gov/28497942
pubmed.ncbi.nlm.nih.gov/38010201
tandfonline.com/doi/abs/10.1080/02701367.1984.10609359
pubmed.ncbi.nlm.nih.gov/21804427
tandfonline.com/doi/abs/10.1080/10671315.1978.10615541
pubmed.ncbi.nlm.nih.gov/25766455
acpjournals.org/doi/10.7326/0003-4819-74-3-408?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-129 here.
TIMESTAMPS:
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*
Join the Research Spotlight newsletter:
Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. strongerbyscience.com/newsletter
Join the SBS Facebook group and Subreddit.
facebook.com/groups/StrongerByScienceCommunity
reddit.com/r/macrofactor
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. macrofactorapp.com
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. strongerbyscience.com/coaching
*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. massresearchreview.com
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. bulksupplements.com
