Partial ROM Training for Strength, and Protein Requirements for Muscle Growth (Ep 102) Stronger By Science 2022-10-31 | 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*If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterIf you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceSponsors: BulkSupplements: Use the promo code “SBSPOD” (all caps) to get 5% off your entire order. bulksupplements.comSports Nutrition Association: 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. sportsnutritionassociation.com*TIME STAMPS*0:00 Intro/Announcements4:53 An innovation in academic publishinghttps://www.journals.uchicago.edu/doi/10.1086/700070ncbi.nlm.nih.gov/pmc/articles/PMC1420798scholarlykitchen.sspnet.org/2018/09/26/the-rise-of-peer-review-melinda-baldwin-on-the-history-of-refereeing-at-scientific-journals-and-funding-bodies19:39 Reviewing Greg’s shitposttwitter.com/GregNuckols/status/1582925528054796288?s=20&t=c0GSpdpj8gE2C5XzUfTzSw25:12 Combining ROMs for larger strength gains?sportrxiv.org/index.php/server/preprint/view/19829:39 The history and tradition of partial-ROM trainingbreakingmuscle.com/andersons-1200lb-squat-did-he-do-it38:51 Study #1 (Bazyler)pubmed.ncbi.nlm.nih.gov/2466223440:14 Study #2 (Gillingham)http://article.sapub.org/10.5923.j.sports.20221201.03.html43:14 Study #3 (Pedrosa)pubmed.ncbi.nlm.nih.gov/3397783545:07 Study #4 (Whaley)thesportjournal.org/article/progressive-movement-training-an-analysis-of-its-effects-on-muscular-strength-and-power-development46:56 Summary of findings and mechanismspubmed.ncbi.nlm.nih.gov/2483297456:20 Conclusions and practical applications1:01:36 End of Mid-Roll Transition Sound1:01:38 How much protein do you actually need for muscle growth?1:01:55 What are the most important dietary metrics to track and manipulate for a hypertrophy-oriented diet?1:05:18 New meta-analysis by Nunes et alonlinelibrary.wiley.com/doi/10.1002/jcsm.129221:13:04 The 2018 meta-analysis by Morton and colleaguespubmed.ncbi.nlm.nih.gov/286982221:19:01 What if we only look at values above 1.2 g/kg/day?1:20:41 A note on “leave-one-out” analyses and cherry-picking1:27:54 What if we only look at values above 1.24 g/kg/day?1:31:07 Summary and conclusions1:37:25 Practical applications
Can You Really Target Belly Fat? (Science Explained) Stronger By Science 2024-03-29 | In this video, Pak from Stronger By Science goes over the current literature that supports the existence of spot reduction in an attempt to answer the question of whether it's really a myth. Spot reduction deep-dive podcast episode: strongerbyscience.com/podcast-episode-129Gain access to 28 FREE Programs:strongerbyscience.com/newsletterWant us to help you reach your goals?strongerbyscience.com/coaching00:00 - Introduction 03:31 - Mohr et al (1965)06:40 - Olson et al (1968)10:15 - Kostek et al (2007)12:39 - Ramírez-Campillo et al (2013)14:51 - di Palumbo et al (2017)17:24 - Brobakken et al (2023)20:09 - Summary & practical takeawaysReferences:Regional Fat Changes Induced by Localized Muscle Endurance Resistance Trainingpubmed.ncbi.nlm.nih.gov/23222084Subcutaneous Fat Alterations Resulting from an Upper-Body Resistance Training Programpubmed.ncbi.nlm.nih.gov/17596787Spot Reduction of Subcutaneous Adipose Tissuetandfonline.com/doi/pdf/10.1080/10671188.1968.10616592Changes in Waistline and Abdominal Girth and Subcutaneous Fat following Isometric Exercisestandfonline.com/doi/abs/10.1080/10671188.1965.10614676Effect of combined resistance and endurance exercise training on regional fat losspubmed.ncbi.nlm.nih.gov/28497942Abdominal aerobic endurance exercise reveals spot reduction exists: A randomized controlled trialpubmed.ncbi.nlm.nih.gov/38010201#spotreduction #fatloss #weightloss "Is Spot Reduction Really A Myth?"
Is Spot Reduction Really a Myth? Stronger By Science 2024-03-25 | In this video, Pak from Stronger By Science breaks down whether spot reduction is really a myth.Gain access to 28 FREE Programs:strongerbyscience.com/newsletterWant us to help you reach your goals?strongerbyscience.com/coachingReferences:Effects of Sit up Exercise Training on Adipose Cell Size and Adipositytandfonline.com/doi/abs/10.1080/02701367.1984.10609359The effect of abdominal exercise on abdominal fatpubmed.ncbi.nlm.nih.gov/21804427Anthropometric and Densitometric Responses of Women to Specific and General Exercisetandfonline.com/doi/abs/10.1080/10671315.1978.10615541Effect of abdominal resistance exercise on abdominal subcutaneous fat of obese women: a randomized controlled trial using ultrasound imaging assessmentspubmed.ncbi.nlm.nih.gov/25766455Thickness of Subcutaneous Fat and Activity of Underlying Musclesacpjournals.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#spotreduction #fatloss #lifting "Is Spot Reduction Really a Myth?"
How Much Should You Rest Between Sets to Build Muscle? (Science Explained) Stronger By Science 2024-03-22 | In this video, Milo covers the science of how long to rest between sets to maximise muscle growth. Are short rest times best for hypertrophy due to hormonal release, or are long rest times superior?Gain access to 28 FREE Programs:strongerbyscience.com/newsletterWant us to help you reach your goals?strongerbyscience.com/coachingReferences:journals.physiology.org/doi/full/10.1152/physrev.00039.2022 pubmed.ncbi.nlm.nih.gov/25047853pubmed.ncbi.nlm.nih.gov/28641044journals.lww.com/nsca-jscr/Fulltext/2022/06000/Volume_Load_Rather_Than_Resting_Interval.11.aspx?context=FeaturedArticles&collectionId=1&casa_token=9_Szak_lsxsAAAAA:crW8a_kYmv030Q02PzPf3WSOdHCx2-29_VnY8JAlrjNPKVqeng46Fi53TbZGvxeEMQzyJbRS56O1_CzkDjp6uFcURnK5V1cMpubmed.ncbi.nlm.nih.gov/16095405 pubmed.ncbi.nlm.nih.gov/28032435 ncbi.nlm.nih.gov/pmc/articles/PMC4562558link.springer.com/article/10.1007/s00421-019-04082-0pubmed.ncbi.nlm.nih.gov/24714538journal.iusca.org/index.php/Journal/article/view/135 borgefagerli.com/myo-reps-in-english#resttime #hypertrophy #scienceexplained "How Much Should You Rest Between Sets to Build Muscle? (Science Explained)"
Extremely High Volumes Build MORE Muscle? (Science Explained) Stronger By Science 2024-03-21 | In this video, Milo breaks down some of the research around really high training volumes and whether doing more sets could cause more growth!Gain access to 28 FREE Programs:strongerbyscience.com/newsletterWant us to help you reach your goals?strongerbyscience.com/coachingReferences:#volume #scienceexplained #hypertrophy "Extremely High Volumes Build MORE Muscle?"
Is Body Fat Spot Reduction Really a Myth? (Episode 129) Stronger By Science 2024-03-20 | 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/PMC6944803ncbi.nlm.nih.gov/pmc/articles/PMC3206221ncbi.nlm.nih.gov/pmc/articles/PMC9978326onlinelibrary.wiley.com/doi/full/10.1111/jocd.14853academic.oup.com/asj/article/17/5/304/177651pubmed.ncbi.nlm.nih.gov/23222084pubmed.ncbi.nlm.nih.gov/17596787tandfonline.com/doi/pdf/10.1080/10671188.1968.10616592tandfonline.com/doi/abs/10.1080/10671188.1965.10614676pubmed.ncbi.nlm.nih.gov/28497942pubmed.ncbi.nlm.nih.gov/38010201tandfonline.com/doi/abs/10.1080/02701367.1984.10609359pubmed.ncbi.nlm.nih.gov/21804427tandfonline.com/doi/abs/10.1080/10671315.1978.10615541pubmed.ncbi.nlm.nih.gov/25766455acpjournals.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%200pubmedNote: 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 & plugs00:17:41 - Spot reduction history, whole body vibration, garments & ointments00:46:04 - Training & spot reduction: the first studies00:58:09 - Recent evidence on training and spot reduction01:32:42 - Studies not supporting spot-reduction01:52:52 - Practical takeawaysWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com*MORE FROM THE SBS 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/newsletterJoin the SBS Facebook group and Subreddit. facebook.com/groups/StrongerByScienceCommunityreddit.com/r/macrofactorTry 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.comWork 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.comBulkSupplements: 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
Get Stronger Doing Less Training (Science Explained) Stronger By Science 2024-03-15 | In this video, Pak from Stronger By Science goes over the 7 studies of his PhD on the minimum effective training dose for increasing strength in powerlifters. From the inception of the PhD, to the final studies, this video offers a comprehensive breakdown of the literature on what's the least amount of training a trained lifter needs to do in order to get stronger.Relevant SBS article (includes free minimum effective dose programs):Effective Strength Training for the Time-Poorstrongerbyscience.com/training-for-time-poorGain access to 28 FREE Programs:strongerbyscience.com/newsletterWant us to help you reach your goals?strongerbyscience.com/coachingReferences:Pilot Study: ncbi.nlm.nih.gov/pmc/articles/PMC6162635Systematic Review & Meta-Analysis: link.springer.com/article/10.1007/s40279-019-01236-0Multi-Experiment Paper: frontiersin.org/articles/10.3389/fspor.2021.713655/full#MinimumEffectiveTrainingDose #MinimalistTraining #HASHTAGTHREE "Get Stronger Doing Less Training (Science Explained)"
How Strong Can We Expect to Get Over Time? (Science Explained) Stronger By Science 2024-03-13 | Gain access to 28 FREE Programs:strongerbyscience.com/newsletterWant us to help you reach your goals?strongerbyscience.com/coachingReferences:Using Powerlifting Athletes to Determine Strength Adaptations Across Ages in Males and Females: A Longitudinal Growth Modelling Approachlink.springer.com/article/10.1007/s40279-023-01962-6#science #Strength #Powerlifting "How strong should expect to get over time? "
What Is The BEST Range of Motion? (Science Explained) Stronger By Science 2024-03-08 | In this video, Milo from Stronger By Science breaks down what the best range of motion is to build muscle, gain strength, and improve sport performance. Is a full range of motion always best? Do lengthened/long-length partials build more muscle? Should you do partial reps when training for powerlifting?Check out our article on ROM:strongerbyscience.com/romCheck out our podcast on ROM:youtube.com/watch?v=Kc_TmLta7MAGain access to 28 FREE Programs:strongerbyscience.com/newsletterWant us to help you reach your goals?strongerbyscience.com/coachingReferences:youtube.com/watch?v=Kc_TmLta7MA& strongerbyscience.com/romjournal.iusca.org/index.php/Journal/article/view/182pubmed.ncbi.nlm.nih.gov/24662234pubmed.ncbi.nlm.nih.gov/23629583pubmed.ncbi.nlm.nih.gov/33977835 pubmed.ncbi.nlm.nih.gov/33465838pubmed.ncbi.nlm.nih.gov/31034463pubmed.ncbi.nlm.nih.gov/37015016pubmed.ncbi.nlm.nih.gov/34616309pubmed.ncbi.nlm.nih.gov/23625461pubmed.ncbi.nlm.nih.gov/35819335researchgate.net/publication/325298118_Triceps_Brachii_Muscle_Strength_and_Architectural_Adaptations_with_Resistance_Training_Exercises_at_Short_or_Long_Fascicle_Lengthpubmed.ncbi.nlm.nih.gov/33009197pubmed.ncbi.nlm.nih.gov/36828324pubmed.ncbi.nlm.nih.gov/33977835pubmed.ncbi.nlm.nih.gov/38156065 pubmed.ncbi.nlm.nih.gov/37015016 https://www.ecss.mobi/DATA/EDSS/C28/28-3269.pdf#rangeofmotion #scienceexplained #hypertrophy "What Is The BEST Range of Motion? (Science Explained)"
Extreme Volumes, Extreme Gains? (Part 2) (Episode 128) Stronger By Science 2024-03-06 | 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.Most of the research discussed in this episode can be found here:pubmed.ncbi.nlm.nih.gov/31868813pubmed.ncbi.nlm.nih.gov/25546444 pubmed.ncbi.nlm.nih.gov/30153194pubmed.ncbi.nlm.nih.gov/32058362pubmed.ncbi.nlm.nih.gov/27941492pubmed.ncbi.nlm.nih.gov/30160627journals.lww.com/nsca-jscr/Abstract/1997/08000/The_Effect_of_Weight_Training_Volume_on_Hormonal.3.aspxncbi.nlm.nih.gov/pmc/articles/PMC7068252researchgate.net/publication/376670037_The_dose-response_relationship_between_resistance_training_volume_and_muscle_hypertrophy_There_are_still_doubtspubmed.ncbi.nlm.nih.gov/33156414ncbi.nlm.nih.gov/pmc/articles/PMC9098813 Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-128 here.TIMESTAMPS:00:00:00 - Intro00:11:13 - Evidence for high volumes01:02:53 - Evidence with neutral outcomes02:04:51 - Discussing other volume review papers02:33:07 - Diminishing Returns of Volume for Hypertrophy02:48:58 - Can you use high volumes for multiple muscles at once?03:04:07 - Are participants really training hard in these studies?03:18:27 - Hypertrophy vs. Muscle Swelling03:35:25 - What role does rest time play?03:46:01 - Practical Strategies to Increase Training Volume04:24:35 - Audience QuestionsWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com*MORE FROM THE SBS 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/newsletterJoin the SBS Facebook group and Subreddit. facebook.com/groups/StrongerByScienceCommunityreddit.com/r/macrofactorTry 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.comWork 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.comBulkSupplements: 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
Extreme Volumes, Extreme Gains? (Part 1) (Episode 127) Stronger By Science 2024-02-21 | 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:pubmed.ncbi.nlm.nih.gov/27433992 pubmed.ncbi.nlm.nih.gov/37796222pubmed.ncbi.nlm.nih.gov/35291645 *TIME STAMPS*00:00:00 - Intro00:20:18 - Historical context: High Volume vs. High Intensity00:48:53 - An overview of the volume research01:14:11 - The recent study by Enes & Colleagues01:39:15 - Interpretations of Study, Context Dependency, Applications and Criticism*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/newsletterJoin the SBS Facebook group and Subreddit. facebook.com/groups/StrongerByScienceCommunityreddit.com/r/macrofactorTry 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.comWork 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.comBulkSupplements: 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
Q&A: Insulin resistance and hypertrophy, stimulant metabolism, and BMR variability (Ep 126) Stronger By Science 2024-02-07 | 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 Updatesstrongerbyscience.com/future00:21:29 – 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) strongerbyscience.com/p-ratiosstrongerbyscience.com/p-ratios-rebuttalstrongerbyscience.com/p-ratios-rebuttal-2pubmed.ncbi.nlm.nih.gov/32067343ncbi.nlm.nih.gov/pmc/articles/PMC7068252pubmed.ncbi.nlm.nih.gov/28441958pubmed.ncbi.nlm.nih.gov/3155738000:55:18 – "Does getting a pump increase strength?" (Q3 from Alexander) strongerbyscience.com/size-vs-strengthpeerj.com/articles/146201:05:20 – Stimulant metabolism (Q4 from Connor Smith)01:17:40 – "How much can BMR vary between individuals?" (Q5 from Jon) macrofactorapp.com/metabolism01:29:35 – "Is it possible to taper down activity levels (steps) without reducing calories?" (Q6 from Angela) ncbi.nlm.nih.gov/pmc/articles/PMC480303301:41:10 – "How do you incorporate plyometrics and explosive training for jump height" (Q8 from trugor) 01:54:29 – "Is there any research showing damage to the blood vessels or whatnot in the longer term due to the blood pressure increase, because of bracing/Valsalva maneuver?" (Q9 from No_Performer_8133)pubmed.ncbi.nlm.nih.gov/23231790pubmed.ncbi.nlm.nih.gov/33737330pubmed.ncbi.nlm.nih.gov/38142405 02:00:51 – "How much isolation work is too much?" (Q10 from tompa01) 02:10:05 – "Favorite and least favorite things I’ve cooked" (Q11 from Ali Shah) *RECOMMENDATIONS AND MORE FROM SBS*Coaching: strongerbyscience.com/coachingBulksupplements.com: SBSPOD = 5% discountMacroFactor nutrition app: macrofactorapp.comMASS research review: massresearchreview.comStronger by Science Facebook group: facebook.com/groups/StrongerByScienceCommunity Stronger by Science subreddit: reddit.com/r/StrongerByScienceSend your Q&A questions to podcast@strongerbyscience.com
Long Muscle Length Training with Dr. Milo Wolf (Episode 125) Stronger By Science 2024-01-24 | 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. Most of the research discussed in this episode can be found here:journal.iusca.org/index.php/Journal/article/view/182strongerbyscience.com/rom *TIME STAMPS*00:00:00 - Episode Intro - Einstein, Toothpaste, and Plugs00:18:18 - Intro - Dr. Milo Wolf00:31:03 - Research: Impact of Muscle Length and Range of Motion on Hypertrophic Response00:54:49 - Mechanisms / Explanation of Research01:24:23 - Implications for Different Muscle Groups and Exercises01:40:39 - Long Muscle Length Training Myths01:56:17 - Limits of Long Muscle Length Training/Effects Over Time/Novelty02:33:16 - Analysis of Existing Studies / Conflicting Results / Criticism02:47:20 - Application of Results in Training02:53:45 - Audience Questions and Final Thoughts*RECOMMENDATIONS AND MORE FROM SBS*Coaching: strongerbyscience.com/coachingBulksupplements.com: SBSPOD = 5% discountMacroFactor nutrition app: macrofactorapp.comMASS research review: massresearchreview.comStronger by Science Facebook group: facebook.com/groups/StrongerByScienceCommunity Stronger by Science subreddit: reddit.com/r/StrongerByScienceSend your Q&A questions to podcast@strongerbyscience.com
Exercise Technique and Minimum Effective Dose Training with Dr. Pak (Episode 124) Stronger By Science 2024-01-10 | 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*00:00:00 - Intro and Plugs00:15:49 - Dr. Pak Intro, Bio and Projects00:34:14 - Dr. Pak's Paper: Optimizing Resistance Training Technique to Maximize Muscle HypertrophyNarrative review: sportrxiv.org/index.php/server/preprint/view/349/718Bench vs. incline study mentioned: pubmed.ncbi.nlm.nih.gov/32922646 00:59:14 - Technique: Tempo/Eccentric and Concentric Movement01:16:14 - Minimum Effective Dose - Overview01:24:51 - Dr. Pak's PhD Research - Implications for MEDPak’s meta: pubmed.ncbi.nlm.nih.gov/31797219Pak’s doctoral research: frontiersin.org/articles/10.3389/fspor.2021.713655/full 01:41:18 - Why Should We Care about MED?01:52:01 - How Does MED Change Over Time?01:59:53 - Audio Q&ABickel study: pubmed.ncbi.nlm.nih.gov/2113186202:13:22 - Social Media Q&A02:30:47 - OutroFollow Pak: minimumdosetraining.cominstagram.com/dr__pakyoutube.com/@Dr__Pak*RECOMMENDATIONS AND MORE FROM SBS*Coaching: strongerbyscience.com/coachingBulksupplements.com: SBSPOD = 5% discountMacroFactor nutrition app: macrofactorapp.comMASS research review: massresearchreview.comStronger by Science Facebook group: facebook.com/groups/StrongerByScienceCommunity Stronger by Science subreddit: reddit.com/r/StrongerByScienceSend your Q&A questions to podcast@strongerbyscience.com
Does the Evidence Now Support Effective Reps? (From the Data Driven Strength Podcast) Stronger By Science 2023-12-27 | 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*0:00:00 Intro0:07:31 Overview of New Proximity to Failure Meta-Regression 0:19:41 Common Misinterpretations of the Results 0:22:41 The Resurgence of the Effective Reps Model 0:42:41 The Desire for a Proxy Metric of Hypertrophy 1:20:41 The Mechanistic Rationale of Effective Reps 1:52:41 Other Factors Influencing Muscle Growth 2:11:41 Metabolic Stress as a Mediator 3:07:41 Is Force on the Fiber Level High at the End of a Set? 3:42:41 Practical Applications Papers Mentioned:sportrxiv.org/index.php/server/preprint/view/295pubmed.ncbi.nlm.nih.gov/30335577strongerbyscience.com/research-spotlight-cardio-biggerpubmed.ncbi.nlm.nih.gov/37382939link.springer.com/article/10.1007/s11332-022-00907-2journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1005581sciencedirect.com/science/article/pii/S1050641123000330journals.lww.com/nsca-jscr/Fulltext/2020/11000/Neural_Drive_is_Greater_for_a_High_Intensity.1.aspx?context=FeaturedArticles&collectionId=1physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.13675sciencedirect.com/science/article/pii/S105064112300069Xpubmed.ncbi.nlm.nih.gov/11102845researchgate.net/publication/354976236_Neuromuscular_responses_to_isometric_concentric_and_eccentric_contractions_of_the_knee_extensors_at_the_same_torque-time_integralpubmed.ncbi.nlm.nih.gov/16282433ncbi.nlm.nih.gov/pmc/articles/PMC7473942Find out more about DDS:youtube.com/@datadrivenstrength/featureddata-drivenstrength.com/newsletterIG: @datadrivenstrength @zac.datadrivenstrength @josh.datadrivenstrength @jake.datadrivenstrength @drake.datadrivenstrength
Busting Myths about Cortisol with Beth Skwarecki (Ep 123) Stronger By Science 2023-12-13 | 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 conversation in 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: lifehacker.com/tiktok-myth-of-the-week-all-your-problems-are-due-to-h-1850963889 *TIME STAMPS*00:02:52 What is cortisol?00:18:44 'Normal' cortisol levels00:33:56 Cortisol discourse on TikTok00:47:48 Cortisol vs other social media trends01:07:41 Cortisol and menstruation01:11:32 Cortisol and trauma01:15:55 Cortisol and exercise01:38:30 Specific claims about high cortisol01:45:39 Cortisol, caffeine and sleep01:55:49 Real ways to regulate cortisol02:03:08 Self-diagnosis02:08:13 Takeaways*SOURCES AND LINKS*The full source list can be found here: strongerbyscience.com/podcast-episode-123*RECOMMENDATIONS AND MORE FROM SBS*Coaching: strongerbyscience.com/coachingBulksupplements.com: SBSPOD = 5% discountMacroFactor nutrition app: macrofactorapp.comMASS research review: massresearchreview.comStronger by Science Facebook group: facebook.com/groups/StrongerByScienceCommunity Stronger by Science subreddit: reddit.com/r/StrongerByScienceSend your Q&A questions to podcast@strongerbyscience.com
Q&A: Muscle size and strength, advice for minimalistic workout routines, and training to failure Stronger By Science 2023-10-18 | 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, SOURCES, AND LINKS*0:00 Intro0:23 Fat bear week champion reveal3:51 Recommendations and ways to support the showCoaching: strongerbyscience.com/coachingBulksupplements.com: SBSPOD = 5% discountMacroFactor nutrition app: macrofactorapp.comMASS research review: massresearchreview.comStronger by Science Facebook group: facebook.com/groups/StrongerByScienceCommunity Stronger by Science subreddit: reddit.com/r/StrongerByScienceStudy breakdowns sent to your inbox every other week (podcast off weeks): strongerbyscience.com/newsletterSend your Q&A questions to podcast@strongerbyscience.com11:15 How close do you need to be to your macro targets?Episode 103: youtube.com/watch?v=ns3r79Qtpho “Misapplications of Popular Weight Loss Advice”22:00 Do some people simply have muscles that are stronger per unit of size? And is that genetic, or trainable?First article on the topic: strongerbyscience.com/size-vs-strength More recent article on the topic: strongerbyscience.com/muscle-strength-gainsMuscle growth IS important for strength gains: link.springer.com/article/10.1007/s40279-019-01107-8Muscle growth is NOT important for strength gains: link.springer.com/article/10.1007/s40279-019-01106-9 37:03 Advice for minimalistic workout routinesHayden and Pak’s article: strongerbyscience.com/training-for-time-poorExercise quantity and longevity: strongerbyscience.com/exercise-longevityBickel paper: pubmed.ncbi.nlm.nih.gov/21131862Other relevant articles: strongerbyscience.com/detraining Minimum effective dose meta: pubmed.ncbi.nlm.nih.gov/31797219Pak’s PhD research on the topic: frontiersin.org/articles/10.3389/fspor.2021.713655/full 57:16 Thoughts on training to failure (both hypertrophy and fatigue)Recent meta-regression: sportrxiv.org/index.php/server/preprint/view/295/590Prior article on “Effective Reps” (main point – distinction between studies on trained and untrained subjects): strongerbyscience.com/effective-repsMartorelli study: ncbi.nlm.nih.gov/pmc/articles/PMC5505097 MASS article on eccentric vs. concentric muscle damage over time: massmember.com/products/mass-subscription/categories/4304723/posts/14560693 Study covered in the MASS article: pubmed.ncbi.nlm.nih.gov/33156414 1:26:48 Will CrossFit training help me continue to get stronger and improve endurance?CrossFit systematic review: journals.sagepub.com/doi/full/10.1177/2165079916685568
Which Micronutrients Are Worth Monitoring? (Episode 121) Stronger By Science 2023-10-04 | 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.*TIME STAMPS*Note: Due to character limits, this is an abbreviated list of all the sources and links we used for this episode. Please see the full list of sources and links in our show notes here: strongerbyscience.com/podcast-episode-1210:00 Intro0:20 Recommendations and good vibes8:06 Announcement for next episode: get your questions in for an all-Q&A episode!9:35 Recommended products and more from the SBS team13:40 Getting into the content; discussing the difference between insufficient intake and deficient intake/status.Landing page for micronutrient articles: macrofactorapp.com/articles/micronutrientsContent discussed in this episode:macrofactorapp.com/micronutrients-worth-monitoring macrofactorapp.com/micronutrients-importanceLanding page for micronutrient content in the MacroFactor Knowledge Base: help.macrofactorapp.com/en/collections/13-nutrients 21:52 Nutrients that are often overconsumedChart summarizing content in this section: macrofactorapp.com/wp-content/uploads/2023/08/Micronutrient-part-4-table-2.png44:14 Nutrients that are frequently under-consumed1:08:46 Nutrients vegans may want to pay more attention to1:21:58 Be sure to avoid “micronutrient reductionism”1:37:49 Q&A1:38:37 Are multivitamins overrated?1:57:33 Is low blood vitamin D often the result of some other underlying problem?2:09:19 Are there any good proxy measurements to know if you’re meeting micronutrient targets without needing to track micronutrients? 2:12:38 Folic acid supplementation when trying to get pregnant2:21:04 Evidence of vitamin K along with vitamin D and Boron supplementation*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. strongerbyscience.com/newsletterJoin the SBS Facebook group and Subreddit. facebook.com/groups/StrongerByScienceCommunityreddit.com/r/macrofactorTry 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.comWork 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.comBulkSupplements: 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
Understanding Micronutrient Targets: What Do They Mean, and Where Do They Come From? (Episode 120) Stronger By Science 2023-09-13 | 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.*TIME STAMPS*Note: This is an abbreviated list of all the sources and links we used for this episode. Please see the full list of sources and links here: strongerbyscience.com/podcast-episode-1200:00 Intro0:20 Recommendations and good vibesLyndsey – Bottoms: en.wikipedia.org/wiki/Bottoms_(film) Davie High fight club: youtube.com/watch?v=SELpq7OJg6E Greg – Telemarketers: en.wikipedia.org/wiki/Telemarketers_(TV_series) Reply All “Long Distance”: gimletmedia.com/shows/reply-all/6nh3wk 8:45 Housekeeping notesMacroFactor Annual Report: macrofactorapp.com/annual-report-2023Episode 1 in the Micronutrient Series: sbspod.com/episodes/micronutrients-deserve-more-attention 14:53 History of RDAs and Government Micronutrient RecommendationsMicronutrient series on the website: macrofactorapp.com/articles/micronutrientsMicronutrient content in the MacroFactor knowledge base: help.macrofactorapp.com/en/collections/13-nutrients 37:13 Understanding Micronutrient Targets and the DRI FrameworkGeneral framework: efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2010.1458 How ULs are determined: ncbi.nlm.nih.gov/books/NBK222879 59:52 How EARs, RDAs, and LTIs are DeterminedFigure showing data used to define calcium DRVs: macrofactorapp.com/wp-content/uploads/2023/08/Micronutrients-02.png (from this article: macrofactorapp.com/understanding-nutrient-targets) 1:21:21 General discussion of the implications of imprecise research and large inter-individual variabilityNote: I was right about magnesium (pubmed.ncbi.nlm.nih.gov/11794633), and wrong about calcium. Calcium carbonate is the more common version in supplements (not oxide). Chelated calcium is generally a bit better than calcium carbonate, but the difference between calcium carbonate and chelated calcium isn’t NEARLY as large as the difference between magnesium oxide and chelated magnesium.1:49:30 The Relative Imprecision of Micronutrient Tracking (and WHY micronutrient content can differ so much within a single food)Why labeling error generally doesn’t matter much for calorie (and macronutrient) tracking: strongerbyscience.com/nutrition-labels 2:22:27 Why it can be challenging to track your micronutrient intake in the first placeNutrient reporting frequencies in the UK: macrofactorapp.com/wp-content/uploads/2023/08/Micronutrients-Part-3-tables-01-1.png (from this study: ncbi.nlm.nih.gov/pmc/articles/PMC6609072/; discussed in this article: macrofactorapp.com/micronutrient-tracking) 2:28:39 Wrap-up and conclusions2:35:49 Depressing final thoughtGAIN: gainhealth.org 2:42:16 Cool, less depressing final thoughtFun video about cod and the Vikings: youtube.com/watch?v=BtCNBh0AsWM*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. strongerbyscience.com/newsletterJoin the SBS Facebook group and Subreddit. facebook.com/groups/StrongerByScienceCommunityreddit.com/r/macrofactorTry 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.comWork 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.comBulkSupplements: 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
Micronutrients Deserve More Attention (Episode 119) Stronger By Science 2023-08-30 | 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 superfoods.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.)At the end of the episode, Greg also answers a listener's question about the best way to train for bone health. *TIME STAMPS*00:00 Intro00:22 What’s on your mind? Lyndsey – The Fifth Season and the Broken Earth Trilogy: nkjemisin.com/series/the-broken-earth Greg – Trackmania: trackmania.com 08:16 Recommended products and more from the SBS team 11:25 Introduction to the micronutrient discussion 21:28 What are essential nutrients in the first place? What does it mean to call a nutrient essential? Creatine intake and depression: nature.com/articles/s41398-020-0741-xCreatine treatment for depression: ncbi.nlm.nih.gov/pmc/articles/PMC6769464Further perspective on creatine potentially being conditionally essential: pubmed.ncbi.nlm.nih.gov/34662902 45:43 Vitamins Long-term kinetics of vitamin D: sciencedirect.com/science/article/pii/S000291652323525X Casimir Funk/very brief history of vitamin research: ncbi.nlm.nih.gov/pmc/articles/PMC3593520 1:40:26 Minerals Lithium and suicide: pubmed.ncbi.nlm.nih.gov/33045847 1:57:21 Essential Fatty Acids Note: I Googled it, and Omega is the last letter of the Greek alphabet. Apologies to the Greeks.2:01:57 Essential Amino Acids 2:06:02 Choline 2:08:04 Fiber Dietary fiber is NOT an essential nutrient: jandonline.org/article/S2212-2672(15)01743-8/fulltext“Fiber is an essential nutrient”: eatright.org/health/essential-nutrients/carbohydrates/easy-ways-to-boost-fiber-in-your-daily-diet Where did all the coal come from: arstechnica.com/science/2016/01/why-was-most-of-the-earths-coal-made-all-at-once Cool video about resistant starch: youtube.com/watch?v=rBdLrgvhuPQ 2:27:24 Water 2:28:56 Q&A Question: what’s the best way to train for bone health? Are plyometrics safe and effective for people in their 60s? *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. strongerbyscience.com/newsletterJoin the SBS Facebook group and Subreddit. facebook.com/groups/StrongerByScienceCommunityreddit.com/r/macrofactorTry 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.comWork 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.comBulkSupplements: 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
Sleep and Nutrition: Pre-Sleep Snacks, and How Your Diet Impacts Your Sleep (Episode 118) Stronger By Science 2023-08-16 | 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.*TIME STAMPS*Note: See the full list of sources and notes on the Stronger By Science website here: strongerbyscience.com/podcast-episode-11800:00 Intro00:27 What’s on your mind?10:03 Plugs and recommendations13:53 Sweet Dreams cereal36:06 Other pre-sleep food brands/claims – Nightfood and Sleepy Chocolate44:33 Ingredients purported to improve sleep: Zinc, Folic Acid, B Vitamins, Lavender, Chamomile, Typrophan, Magnesium, Melatonin, and Valerian1:30:14 Recommendations for pre-sleep meal/snacks1:37:06 How macronutrient distributions influence sleep1:46:40 Sugar/Carbohydrates2:01:20 Protein2:03:47 Fat2:07:20 General wrap-up and final thoughts2:10:57 Listener question: Should you still eat protein before bed if doing so decreases sleep quality?2:15:09 Listener question: Do you need a slow-digesting protein before sleep?2:25:09 Listener question: Are there benefits of eating additional total calories (including carbs and carbohydrate) right before bed?*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. strongerbyscience.com/newsletterJoin the SBS Facebook group and Subreddit. facebook.com/groups/StrongerByScienceCommunityreddit.com/r/macrofactorTry 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.comWork 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.comBulkSupplements: 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
Creatine Myths: Hair Loss, Bloating, Dosing, and More (Episode 117) Stronger By Science 2023-08-02 | 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.*TIME STAMPS, SOURCES, AND LINKS*0:00: Intro3:23: What’s on your mind: Love Island8:30: PlugsCoaching: strongerbyscience.com/coachingBulksupplements.com: SBSPOD = 5% discountMacroFactor: macrofactorapp.comMASS: massresearchreview.comFacebook group: facebook.com/groups/StrongerByScienceCommunity Subreddit: reddit.com/r/StrongerByScienceNewsletter: strongerbyscience.com/newsletterSend your Q&A questions to podcast@strongerbyscience.com 10:49: Creatine IntroductionCreatine and muscle growth: strongerbyscience.com/creatine-effect-size 17:56: History of Creatine1912 study: jbc.org/article/S0021-9258(18)88723-3/pdf 1926 frog study: ncbi.nlm.nih.gov/pmc/articles/PMC1251888/pdf/biochemj01146-0208.pdf 1927 study : science.org/doi/10.1126/science.65.1686.401 38:39: Creatine and hair loss introduction40:48: Background information on DHTncbi.nlm.nih.gov/books/NBK557634 44:35: Discussion of the study everyone cites to support the idea that creatine causes hair lossCreatine/DHT study: pubmed.ncbi.nlm.nih.gov/19741313 Reference range: academic.oup.com/edrv/article/38/3/220/3788611 Variability in DHT levels: onlinelibrary.wiley.com/doi/10.1111/j.1365-2265.2007.02976.x 54:21: The key thing everyone misses when discussing the creatine/DHT studypubmed.ncbi.nlm.nih.gov/28912032 1:04:09: Potential physiological explanations for increased scalp DHT production and hair lossBlood flow: pubmed.ncbi.nlm.nih.gov/2715645Gravity-related hypothesis: ncbi.nlm.nih.gov/pmc/articles/PMC4174066Different effects of DHT in hair follicles: ncbi.nlm.nih.gov/books/NBK278957 Scalp tension: sciencedirect.com/science/article/pii/S0306987717310411Botox treatment: journals.lww.com/plasreconsurg/FullText/2010/11000/Treatment_of_Male_Pattern_Baldness_with_Botulinum.79.aspx Obesity/metabolic syndrome:ncbi.nlm.nih.gov/pmc/articles/PMC4144211pubmed.ncbi.nlm.nih.gov/24184140pubmed.ncbi.nlm.nih.gov/17341860Heritability: jidonline.org/article/S0022-202X(15)30544-3/fulltext1:29:40: Known effects of creatine on the actual causes of hair lossCreatine/free testosterone studies: examine.com/supplements/creatine/faq/ZJ73RJV-does-creatine-cause-hair-loss Systemic vs. local DHT: ncbi.nlm.nih.gov/pmc/articles/PMC6459338, pubmed.ncbi.nlm.nih.gov/1551803 Supplemental DHT and lack of prostate growth: pubmed.ncbi.nlm.nih.gov/21079217 1:38:00: Why do so many people think that creatine causes hair loss in the first place?menshealth.com/health/a36450733/does-creatine-cause-hair-losswomenshealthmag.com/uk/fitness/strength-training/a42178665/creatinesi.com/showcase/nutrition/creatine-benefitsforhims.com/blog/does-creatine-cause-hair-lossnytimes.com/2022/10/24/well/eat/creatine-supplement-benefits-side-effects.htmlJose Antonio article: jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w General info: sciencedirect.com/science/article/pii/S1756464621002176 1:48:31: How creatine actually works to increase muscle growthncbi.nlm.nih.gov/pmc/articles/PMC5679696 2:04:01: The idea that creatine doesn’t actually cause bloating is probably incorrectncbi.nlm.nih.gov/pmc/articles/PMC5469049 2:15:34 – Myth related to creatine dosingHultman study: journals.physiology.org/doi/abs/10.1152/jappl.1996.81.1.232 Creatinine excretion ranges: https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=167&contentid=creatinine_urineStudy on jacked people: onlinelibrary.wiley.com/doi/10.1002/ajhb.23102 2:38:01: Question 1: does creatine raise the limits of muscularity that you can achieve, or does it just lead to slightly faster progress toward the same limit?2:40:28: Question 2: is it worth experimenting with other forms of creatine?2:46:51: Question 3: do caffeine and creatine have inhibitory effects on each other?SBS creatine guide: strongerbyscience.com/creatineMASS article on the topic : massmember.com/products/mass-subscription/categories/2150809186/posts/2159651368
Aspartame: The Surprisingly Interesting Science and History (Episode 116) Stronger By Science 2023-07-19 | 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* 9:43 History of artificial sweeteners preceding aspartame1:02:35 The very sketchy approval process for aspartame and subsequent media coverage3:17:50 Breaking down the World Health Organization's decision to classify aspartame as "possibly carcinogenic"4:24:27 The fallout from the WHO's classification5:22:04 Closing thoughts *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. strongerbyscience.com/newsletterJoin the SBS Facebook group and Subreddit. facebook.com/groups/StrongerByScienceCommunityreddit.com/r/macrofactorTry 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.comWork 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.comBulkSupplements: 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*SOURCES AND LINKS**Intro*Greg's recommendation: Factor meals (factor75.com)Lyndsey's recommendations: Sturdy Girl Club stand-up series (bbc.co.uk/programmes/m001kh5r) and Casey Johnston’s newsletter “She’s a Beast” (shesabeast.co)*WHO Reports*WHO: Aspartame hazard and risk assessment results released (https://www.who.int/news/item/14-07-2023-aspartame-hazard-and-risk-assessment-results-released)The Lancet summary: Carcinogenicity of aspartame, methyleugenol, and isoeugenol (thelancet.com/journals/lanonc/article/PIIS1470-2045(23)00341-8/fulltext)*Full source list*We had too many links to include here (lol), so please go to the page on Stronger By Science for a fully guided tour of our derangement: strongerbyscience.com/podcast-episode-116
Vibration plates, lifting during pregnancy, and a new era for the SBS podcast (Episode 115) Stronger By Science 2023-07-05 | 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*0:00 Introduction of a new era for the podcast8:52 Lyndsey introduction 13:06 Vibration plates 1:06:40 Lifting during pregnancy*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. strongerbyscience.com/newsletterJoin the SBS Facebook group and Subreddit. facebook.com/groups/StrongerByScienceCommunityreddit.com/r/macrofactorTry 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.comWork 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.comBulkSupplements: 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*SOURCES AND LINKS**Vibration plates*The main inspiration for this segment was Beth Skwarecki’s Lifehacker article – lifehacker.com/tiktok-myth-of-the-week-vibration-plates-1850548917History of vibration plates: healtheuropa.com/the-history-of-vibration-therapy/115531austinpublishinggroup.com/sports-medicine/fulltext/asm-v1-id1003.pdfhistory.com/news/dr-john-kellogg-cereal-wellness-wacky-sanitarium-treatmentsWhole-body-vibration meta-analyses:Fat loss metas: sciencedirect.com/science/article/abs/pii/S0003999321003336pubmed.ncbi.nlm.nih.gov/31749405ncbi.nlm.nih.gov/pmc/articles/PMC6944803More research on whole-body vibration:frontiersin.org/articles/10.3389/fneur.2019.00627/fulljournals.lww.com/nsca-jscr/fulltext/2014/06000/long_term_effect_of_whole_body_vibration_training.30.aspxpubmed.ncbi.nlm.nih.gov/36282343sciencedirect.com/science/article/pii/S0965229922000139ncbi.nlm.nih.gov/pmc/articles/PMC4560014pubmed.ncbi.nlm.nih.gov/23989260sciencedirect.com/science/article/abs/pii/S0378512212001557journals.plos.org/plosone/article?id=10.1371/journal.pone.0282604mdpi.com/1660-4601/20/4/3765https://medicaljournalssweden.se/jrm/article/view/2032/3364https://www.scielo.br/j/fm/a/7Yfs5Q55M7sGVrsK9QnCB3C/?lang=eneurapa.biomedcentral.com/articles/10.1186/s11556-020-00247-5journals.plos.org/plosone/article?id=10.1371/journal.pone.0278637frontiersin.org/articles/10.3389/fphys.2023.1153163/full*Lifting during pregnancy*Greg's Research Spotlight on the topic: strongerbyscience.com/research-spotlight-lifting-pregnantPrimary study reviewed for exercise and pregnancy section: pubmed.ncbi.nlm.nih.gov/36331580ACOG exercise recommendations: acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-periodHistory of guidelines for physical activity during pregnancy:ncbi.nlm.nih.gov/pmc/articles/PMC8522915ncbi.nlm.nih.gov/pmc/articles/PMC3563105Urinary incontinence in powerlifters:ncbi.nlm.nih.gov/pmc/articles/PMC8651931
Fireside Chat with Greg Nuckols and Lyndsey Nuckols Stronger By Science 2023-04-24 | 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.
Sleep, Health, and Fitness (Episode 114) Stronger By Science 2023-01-30 | 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*If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorIf you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceFinally, 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/Announcements1:58 Issues that arise from insufficient sleep quality and/or quantity2:17 Impact on health (circadian biology; research in shift workers)strongerbyscience.com/chrononutritionpubmed.ncbi.nlm.nih.gov/31132107pubmed.ncbi.nlm.nih.gov/3289526117:29 Impact on training qualitypubmed.ncbi.nlm.nih.gov/29944513pubmed.ncbi.nlm.nih.gov/35708888pubmed.ncbi.nlm.nih.gov/3128829321:16 Impact on appetitepubmed.ncbi.nlm.nih.gov/2501296225:04 Impact on body compositionpubmed.ncbi.nlm.nih.gov/32141273pubmed.ncbi.nlm.nih.gov/20921542pubmed.ncbi.nlm.nih.gov/33400856pubmed.ncbi.nlm.nih.gov/3207816831:03 Strategies to minimize the impact of insufficient sleep32:23 Caffeinepubmed.ncbi.nlm.nih.gov/33388079pubmed.ncbi.nlm.nih.gov/2423590340:14 Napping pubmed.ncbi.nlm.nih.gov/31491444 41:54 Caffeinated nappingstrongerbyscience.com/research-spotlight-caffeine-napspubmed.ncbi.nlm.nih.gov/33571957 46:47 Modifications to your training programpubmed.ncbi.nlm.nih.gov/3329871154:43 Sleep hygiene1:03:07 Light/dark cycles, sleep/wake cycle consistency1:13:31 Other notable elements of good sleep hygiene1:17:56 Supplements for sleep1:26:18 Summary
Hunger and Appetite Management (Episode 113) Stronger By Science 2023-01-23 | 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*If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorIf you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceFinally, 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/Announcements4:23 Practical strategies for managing hunger4:53 Adopt an acceptance-based approachncbi.nlm.nih.gov/pmc/articles/PMC423803916:18 Eat slow and savor (speed, focus while eating)sciencedirect.com/science/article/abs/pii/S0950329318300582pubmed.ncbi.nlm.nih.gov/30591684pubmed.ncbi.nlm.nih.gov/2035169721:42 Titrate your amount of non-lifting exercisepubmed.ncbi.nlm.nih.gov/29289613pubmed.ncbi.nlm.nih.gov/30131457pubmed.ncbi.nlm.nih.gov/2435566735:57 Reduce meal-level energy density, and make the easy swaps firststrongerbyscience.com/research-spotlight-energy-density49:55 Opt for harder food texturesstrongerbyscience.com/research-spotlight-hard-food53:01 Minimize foods that are hyperpalatable1:02:14 End the meal strategically (green tea, capsaicin)pubmed.ncbi.nlm.nih.gov/193454521:07:29 Eat enough fiber and proteinpubmed.ncbi.nlm.nih.gov/21115081pubmed.ncbi.nlm.nih.gov/327684151:15:31 Summary of strategies1:16:36 Strategies for bulking / weight gainstrongerbyscience.com/bulking1:25:28 Conclusions and practical applications
Cardio for Health and Weight Management (Episode 112) Stronger By Science 2023-01-16 | 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/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorIf you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceFinally, 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/Announcements4:45 Taxonomy of physical activity12:33 Benefits of physical activitypubmed.ncbi.nlm.nih.gov/23063021pubmed.ncbi.nlm.nih.gov/3041847113:54 Exercise snackspubmed.ncbi.nlm.nih.gov/3466962520:21 Step countspubmed.ncbi.nlm.nih.gov/34417979pubmed.ncbi.nlm.nih.gov/3524735225:38 General physical activity guidelinespubmed.ncbi.nlm.nih.gov/30418471sites.google.com/site/compendiumofphysicalactivities/home?authuser=033:58 Benefits of exercise for fat losspubmed.ncbi.nlm.nih.gov/29289613pubmed.ncbi.nlm.nih.gov/30131457pubmed.ncbi.nlm.nih.gov/2435566743:01 Why exercise causes less fat loss than you’d expectpubmed.ncbi.nlm.nih.gov/3451971749:08 Exercise energy compensation and the constrained total energy expenditure modelncbi.nlm.nih.gov/pmc/articles/PMC480303355:26 Factors impacting energy compensationpubmed.ncbi.nlm.nih.gov/34453886pubmed.ncbi.nlm.nih.gov/34334719Exercise Calorie Calculator:macrofactorapp.com/exercise-calorie-calculator1:06:48 High-intensity interval training versus low-intensity steady-state trainingpubmed.ncbi.nlm.nih.gov/34822354journals.humankinetics.com/view/journals/krj/aop/article-10.1123-kr.2022-0003/article-10.1123-kr.2022-0003.xmlsciencedirect.com/science/article/abs/pii/S14690292220016371:13:35 Concurrent training and the interference effectpubmed.ncbi.nlm.nih.gov/347575941:21:34 Best practices for concurrent training1:25:38 Basic guidelines for intensity and duration (per session of cardio)1:30:06 Summary and conclusions
Diet Tracking and Mindful Eating (Episode 111) Stronger By Science 2023-01-09 | 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*If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorIf you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceFinally, 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/Announcements9:42 A clarification about intrinsic motivationselfdeterminationtheory.org/wp-content/uploads/2020/06/2020_RyanDeci_IntrinsicandExtrinsic.pdf24:06 Does diet tracking “work?”31:33 What are the major challenges that threaten the effectiveness of diet tracking or calorie counting?macrofactorapp.com/problems-with-calorie-counting41:27 How to make diet tracking as effective and enjoyable as possiblestrongerbyscience.com/goal-settingmacrofactorapp.com/behavior-changemacrofactorapp.com/cheat-meals53:34 The relationship between diet tracking or calorie counting and eating disordersstrongerbyscience.com/diet-trackingpubmed.ncbi.nlm.nih.gov/344271881:05:47 Mindful eating1:06:51 Mindful eating versus intuitive eatingpubmed.ncbi.nlm.nih.gov/33279464ncbi.nlm.nih.gov/pmc/articles/PMC55565861:10:23 How is mindful eating actually implemented?ncbi.nlm.nih.gov/pmc/articles/PMC55565861:16:36 Is mindful eating a weight loss strategy?pubmed.ncbi.nlm.nih.gov/31368631pubmed.ncbi.nlm.nih.gov/24854804sciencedirect.com/science/article/abs/pii/S0950329318300582pubmed.ncbi.nlm.nih.gov/30591684pubmed.ncbi.nlm.nih.gov/20351697ncbi.nlm.nih.gov/pmc/articles/PMC42380391:38:08 Psychology-related applications of mindful eatingpubmed.ncbi.nlm.nih.gov/24854804pubmed.ncbi.nlm.nih.gov/32551798pubmed.ncbi.nlm.nih.gov/27862826pubmed.ncbi.nlm.nih.gov/325498351:43:28 Can mindful eating and macro tracking co-exist?1:49:21 Episode summary and conclusions
Popular Diets and Common Nutrition Misconceptions (Part 2) Stronger By Science 2023-01-02 | 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*If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorIf you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceFinally, 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/Announcements3:53 Healthy diet indicator criteriapubmed.ncbi.nlm.nih.gov/30364851pubmed.ncbi.nlm.nih.gov/333448796:54 Low-fat dietstrongerbyscience.com/dietsigmanutrition.com/lipidssigmanutrition.com/diet-on-lipidssigmanutrition.com/diet-cvd20:47 Ornish diet25:38 Vegetarian/vegan dietpubmed.ncbi.nlm.nih.gov/26853923pubmed.ncbi.nlm.nih.gov/35924941pubmed.ncbi.nlm.nih.gov/33599941pubmed.ncbi.nlm.nih.gov/32885996pubmed.ncbi.nlm.nih.gov/3604507534:29 Raw vegan diet38:41 Cleanses and Detoxes43:13 Single-food diets50:12 Time-restricted feeding (includes breakfast skipping literature, IMO)strongerbyscience.com/research-spotlight-if-body-comp1:01:04 Intermittent fasting (alternate-day fasting, 5:2 diet, etc)strongerbyscience.com/research-spotlight-5-2-fasting1:06:38 Long fasting periods for health benefits1:11:40 Mediterranean diet1:15:17 Seed oils and vegetable oilsthe-nutrivore.com/post/a-comprehensive-rebuttal-to-seed-oil-sophistry1:21:40 DASH diet1:23:18 Plant-based diets1:29:30 Summary and conclusions
Popular Diets and Common Nutrition Misconceptions (Part 1) (Ep 109) Stronger By Science 2022-12-26 | 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*If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorIf you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceFinally, 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/Announcements0:49 The SBS podcast co-host union is out of control5:54 Healthy diet indicator criteriapubmed.ncbi.nlm.nih.gov/30364851pubmed.ncbi.nlm.nih.gov/333448799:18 Low-carb diets13:10 The Zone diet14:39 The South Beach diet15:39 Glycemic index21:44 Continuous glucose monitorsstrongerbyscience.com/research-spotlight-glucose-monitors27:57 Gluten-free dietspubmed.ncbi.nlm.nih.gov/2364869737:41 “Eating clean”pubmed.ncbi.nlm.nih.gov/29140151ncbi.nlm.nih.gov/pmc/articles/PMC8243453ncbi.nlm.nih.gov/pmc/articles/PMC668110345:12 Ketogenic dietsstrongerbyscience.com/research-spotlight-ketogenic-diets55:34 The Atkins dietsigmanutrition.com/lipidssigmanutrition.com/diet-on-lipidssigmanutrition.com/diet-cvd1:02:32 The Paleo dietonlinelibrary.wiley.com/doi/full/10.1111/obr.127851:09:59 The carnivore dietncbi.nlm.nih.gov/pmc/articles/PMC8266228
Common Questions About Weight Loss Diets (Ep 108) Stronger By Science 2022-12-19 | 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*If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorIf you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceFinally, 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/Announcements4:37 How do I set and adjust calorie targets?strongerbyscience.com/dietpubmed.ncbi.nlm.nih.gov/3417263629:52 Is “recomping” possible?journals.lww.com/nsca-scj/fulltext/2020/10000/body_recomposition__can_trained_individuals_build.3.aspxstrongerbyscience.com/p-ratios52:08 End of Mid-Roll Transition Sound52:08 How do I set and adjust macro targets?strongerbyscience.com/diet1:14:17 How worried should I be about metabolic adaptation?macrofactorapp.com/reverse-dieting1:26:29 Should I use non-linear dieting strategies?macrofactorapp.com/cheat-meals1:40:09 Should I do a reverse diet?macrofactorapp.com/reverse-dieting
Meta-Analysis Errors; Motivation and Behavior Change (Episode 107) Stronger By Science 2022-12-12 | 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*If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterIf you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorGet personalized training and nutrition plans from our expert coaches: Learn more here: strongerbyscience.com/coachingSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly: strongerbyscience.com/massTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceSponsors: - BulkSupplements: Use the promo code “SBSPOD” (all caps) to get 5% off your entire order. bulksupplements.com- Sports Nutrition Association: 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. sportsnutritionassociation.com*TIME STAMPS*0:00 Intro/Announcements6:15 Origins of meta-analyses11:53 New study on meta-analysis errorslink.springer.com/article/10.1007/s40279-022-01766-017:10 The most common errors29:22 Interpretation and conclusionsstrongerbyscience.com/meta-analyses50:11 Defining “motivation”52:51 Goal settingstrongerbyscience.com/goal-settingfrontiersin.org/articles/10.3389/fpsyg.2018.01879/full1:00:43 Motivation1:06:07 Self-determination theoryselfdeterminationtheory.org/researchpubmed.ncbi.nlm.nih.gov/11392867psycnet.apa.org/record/2021-68513-0011:11:18 Psychological needs (competence, relatedness, autonomy)1:29:19 The COM-B model of behavior changencbi.nlm.nih.gov/pmc/articles/PMC30965821:37:30 Practical application: a unified model combining goal hierarchies, self-determination theory, and the COM-B model of behavior change
Goal Setting and Behavior Change (Replay of Episode 71) Stronger By Science 2022-12-05 | 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 strongerbyscience.com/goal-setting.*SUPPORT THE PODCAST*If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterIf you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceSponsors: - BulkSupplements: Use the promo code “SBSPOD” (all caps) to get 5% off your entire order. bulksupplements.com- Sports Nutrition Association: 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. sportsnutritionassociation.com*TIME STAMPS*0:00 Intro/Announcements1:04 Research Review: Goal setting and behavior changestrongerbyscience.com/goal-setting3:17 Fake urgencybmj.com/content/371/bmj.m41435:47 Success rates of New Year’s Resolutionspubmed.ncbi.nlm.nih.gov/11920693pubmed.ncbi.nlm.nih.gov/3329638513:30 Temporal landmarkspubsonline.informs.org/doi/10.1287/mnsc.2014.1901papers.ssrn.com/sol3/papers.cfm?abstract_id=362122118:42 SMART goalsen.wikipedia.org/wiki/SMART_criteria21:30 Creating a goal hierarchyfrontiersin.org/articles/10.3389/fpsyg.2018.01879/full25:27 Superordinate goalsfrontiersin.org/articles/10.3389/fpsyg.2018.01879/full32:23 Equifinality and Multifinality35:23 Mental contrasting pubmed.ncbi.nlm.nih.gov/30879403ncbi.nlm.nih.gov/labs/pmc/articles/PMC814989243:48 Approach versus avoidance ncbi.nlm.nih.gov/labs/pmc/articles/PMC67962290:49:56 Flexible versus rigid restraintncbi.nlm.nih.gov/labs/pmc/articles/PMC668110355:07 Process versus outcome researchgate.net/publication/322850635_The_Way_is_the_Goal_The_Role_of_Goal_Focus_for_Successful_Goal_Pursuit_and_Subjective_Well-Being59:44 Mastery versus performancencbi.nlm.nih.gov/labs/pmc/articles/PMC67962291:07:23 Goal difficulty; “slack with a cost”ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229journals.sagepub.com/doi/abs/10.1509/jmr.15.0231?journalCode=mrja1:16:51 Setting specific goals1:17:26 Implementation intentionsncbi.nlm.nih.gov/labs/pmc/articles/PMC8149892ncbi.nlm.nih.gov/labs/pmc/articles/PMC43816621:24:03 Stimulus control; modifying your environmentpubmed.ncbi.nlm.nih.gov/159821131:26:47 Social support and feedbackncbi.nlm.nih.gov/labs/pmc/articles/PMC2762806sciencedirect.com/science/article/pii/S0749597820303903#b01251:38:45 How MacroFactor supports evidence-based goal striving and behavior change
Q&A: Exercise Selection, Fitness Testing, and Work-Life Balance (Ep 106) Stronger By Science 2022-11-28 | 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*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.strongerbyscience.com/massIf you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterIf you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceSponsors: BulkSupplements: Use the promo code “SBSPOD” (all caps) to get 5% off your entire order. bulksupplements.comSports Nutrition Association: 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. sportsnutritionassociation.com*TIME STAMPS*0:00 Intro/Announcements3:46 If you were building a long-term program for someone who was interested in general, overall strength, which 3-6 exercises would you choose? 16:41 For someone interested in general strength, fitness, and athleticism, what tests would you use to periodically assess their progress? Call it the “SBS Combine.”26:24 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.33:07 What are your thoughts on the recent trend of “optimizing” exercises so as to “take advantage of anatomy”48:24 Is benching with a low incline (8-15 degrees) a suitable way to reduce strain on the shoulders while effectively targeting the pectoralis major and anterior deltoid?59:12 I deadlift on a platform with a 5% incline. It feels pretty awkward, and seems to be negatively impacting my training loads. Is deadlifting on an incline actually affecting my deadlift numbers, or is it just in my head?1:08:58 How do you guys manage work-life balance?
Q&A: Ergogenic Effect of Music, Testosterone Replacement, and Misinformation in Fitness (Ep 105) Stronger By Science 2022-11-21 | 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*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.strongerbyscience.com/massIf you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterIf you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceSponsors: BulkSupplements: Use the promo code “SBSPOD” (all caps) to get 5% off your entire order. bulksupplements.comSports Nutrition Association: 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. sportsnutritionassociation.com*TIME STAMPS*0:00 Intro/Announcements9:42 Any issue in approaching one’s minimum dietary fat target as a weekly average target instead of daily target?12:52 Do you guys have any plans to compete again? Not specifically in powerlifting or bodybuilding, but in anything at all?19:55 Does listening to music improve exercise performance? If so, how or why? 31:33 Potential Impact of testosterone replacement therapy (TRT) on nutrition and training recommendations?41:51 Have you thought about writing a book or in-depth article about statistics and research methodology?45:38 There's a lot of faulty science out there for sure, but what is some questionable or out-right incorrect advice or insights that industry experts or researchers still circulate?
Q&A: Deltoid Training, NSAIDs, Controversial Fitness Opinions, and More (Ep 104) Stronger By Science 2022-11-14 | 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*If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterIf you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceSponsors: BulkSupplements: Use the promo code “SBSPOD” (all caps) to get 5% off your entire order. bulksupplements.com*TIME STAMPS*0:00 Intro/Announcements6:35 Can medical insulin (i.e., to treat diabetes) boost strength and/or hypertrophy?20:12 Is it important to do a maintenance phase after bulking or cutting?22:58 What are your most controversial fitness opinions that would rile up the evidence-based fitness community?ncbi.nlm.nih.gov/pmc/articles/PMC853981350:58 How important is it to maintain most of your muscle on a cut? 55:13 How do NSAIDs impact training adaptations?strongerbyscience.com/antioxidantsjournals.lww.com/nsca-scj/Abstract/9900/No_Pain,_No_Gain__Examining_the_Influence_of.38.aspx1:02:54 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?1:09:02 Ashwagandha for strength and hypertrophy - yea or nay?1:15:26 Do you ever look back on old content of yours and cringe? If so, does it make you question whether you'll look back on your current content and cringe in the future?1:36:38 How do you go about managing your time on social media? 1:51:46 Is bench press the best gauge of raw physical strength? If not, what is?
Misapplications of Popular Weight Loss Advice, and Identifying the “Healthiest” Diet (Ep 103) Stronger By Science 2022-11-07 | 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*If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterIf you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceSponsors: BulkSupplements: Use the promo code “SBSPOD” (all caps) to get 5% off your entire order. bulksupplements.comSports Nutrition Association: 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. sportsnutritionassociation.com*TIME STAMPS*0:00 Intro/Announcements1:37 Natural disasters17:03 How to support the show21:16 Popular weight loss advice that may do more harm than good29:56 Characteristics of an effective long-term weight loss diet31:07 Rigid macro countingstrongerbyscience.com/goal-settingmacrofactorapp.com/cheat-meals50:08 Really high protein targetsyoutube.com/watch?v=P6GRoE7SYmI59:33 Eat bland foodspubmed.ncbi.nlm.nih.gov/159304361:11:25 Focus on outcomestrongerbyscience.com/goal-setting1:23:14 Summary and conclusions1:35:35 What is the healthiest diet?1:45:14 Major health issues that are impacted by dietary habits1:51:12 The purpose and value of broad dietary guidelines1:54:29 2015 Healthy Diet Indicator criteriapubmed.ncbi.nlm.nih.gov/303648511:57:46 2020 Healthy Diet Indicator criteriapubmed.ncbi.nlm.nih.gov/333448792:04:03 General overview of healthy dietary pattern characteristics2:15:11 “Named” diets that meet many of the Healthy Diet Indicator criterianhlbi.nih.gov/education/dash-eating-planhttps://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-20190321161942:21:11 Popular perspectives that are unsupported by evidence2:27:09 Summary and conclusions
What is the healthiest diet? Stronger By Science 2022-11-04 | This clip is from Episode 103 of the Stronger By Science podcast. *TIME STAMPS*0:00 Intro9:39 Major health issues that are impacted by dietary habits15:37 The purpose and value of broad dietary guidelines18:54 2015 Healthy Diet Indicator criteriapubmed.ncbi.nlm.nih.gov/3036485122:11 2020 Healthy Diet Indicator criteriapubmed.ncbi.nlm.nih.gov/3334487928:28 General overview of healthy dietary pattern characteristics39:36 “Named” diets that meet many of the Healthy Diet Indicator criterianhlbi.nih.gov/education/dash-eating-planhttps://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-201903211619445:36 Popular perspectives that are unsupported by evidence51:34 Summary and conclusions
Popular weight loss advice that may do more harm than good Stronger By Science 2022-11-02 | This clip is from Episode 103 of the Stronger By Science podcast. *TIME STAMPS*0:00 Intro8:40 Characteristics of an effective long-term weight loss diet9:51 Rigid macro countingstrongerbyscience.com/goal-settingmacrofactorapp.com/cheat-meals28:52 Really high protein targetsyoutube.com/watch?v=P6GRoE7SYmI38:17 Eat bland foodspubmed.ncbi.nlm.nih.gov/1593043650:09 Focus on outcomestrongerbyscience.com/goal-setting1:01:58 Summary and conclusions
How much protein do you actually need for muscle growth? Stronger By Science 2022-10-28 | This clip is from Episode 102 of the Stronger By Science podcast. You can watch the full episode here: youtube.com/watch?v=sypxf34JeQk*TIME STAMPS*0:00 Intro0:17 What are the most important dietary metrics to track and manipulate for a hypertrophy-oriented diet?3:40 New meta-analysis by Nunes et alonlinelibrary.wiley.com/doi/10.1002/jcsm.1292211:26 The 2018 meta-analysis by Morton and colleaguespubmed.ncbi.nlm.nih.gov/2869822217:23 What if we only look at values above 1.2 g/kg/day?19:03 A note on “leave-one-out” analyses and cherry-picking26:16 What if we only look at values above 1.24 g/kg/day?29:29 Summary and conclusions35:47 Practical applications
Combining ROMs for larger strength gains? Stronger By Science 2022-10-26 | This clip is from Episode 102 of the Stronger By Science podcast. You can watch the full episode here: youtube.com/watch?v=sypxf34JeQk*TIME STAMPS*0:00 Introsportrxiv.org/index.php/server/preprint/view/1984:27 The history and tradition of partial-ROM trainingbreakingmuscle.com/andersons-1200lb-squat-did-he-do-it13:39 Study #1 (Bazyler)pubmed.ncbi.nlm.nih.gov/2466223415:02 Study #2 (Gillingham)http://article.sapub.org/10.5923.j.sports.20221201.03.html18:02 Study #3 (Pedrosa)pubmed.ncbi.nlm.nih.gov/3397783519:55 Study #4 (Whaley)thesportjournal.org/article/progressive-movement-training-an-analysis-of-its-effects-on-muscular-strength-and-power-development21:44 Summary of findings and mechanismspubmed.ncbi.nlm.nih.gov/2483297431:08 Conclusions and practical applications
Accommodating Resistance for Power; Net Energy Cost of Exercise (Ep 101) Stronger By Science 2022-10-24 | 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*If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterIf you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceFinally, 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/AnnouncementsIf you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter3:24 New SBS article by Cameron Gill (Neck Strength Training: Are Deadlifts And Shrugs Enough?)strongerbyscience.com/neck-strength-training6:22 Fat Bear Week Controversy: Completely and Totally Vindicated10:42 Increase explosiveness with ONE WEIRD TRICK10:56 Background info about accommodating resistance (bands and chains)17:36 Meta-analysis: Do bands and chains increase maximal strength?journals.lww.com/nsca-jscr/fulltext/2018/11000/effects_of_variable_resistance_training_on_maximal.36.aspx19:42 An overview on key determinants of maximal strength versus jump height28:06 Band Study #1: Shi et alresearchgate.net/publication/360260644_Effects_of_variable_resistance_training_within_complex_training_on_neuromuscular_adaptations_in_collegiate_basketball_players32:07 Band Study #2: Katushabe and Kramerncbi.nlm.nih.gov/pmc/articles/PMC7449328/pdf/ijes-13-4-950.pdf32:40 Band Study #3: Joy et aljournals.lww.com/nsca-jscr/Fulltext/2016/08000/Elastic_Bands_as_a_Component_of_Periodized.2.aspx34:03 Band Study #4: Andersen et aljournals.lww.com/nsca-jscr/Fulltext/2015/10000/Elastic_Bands_in_Combination_With_Free_Weights_in.33.aspx35:27 Summarizing the available evidence37:49 Conclusions and practical applications47:55 What’s the actual energy cost of exercise?48:36 What is exercise energy compensation?48:51 Cardio is less effective for fat loss than mathematically predictedjournals.lww.com/acsm-msse/Fulltext/2021/10000/Effect_of_Aerobic_Exercise_induced_Weight_Loss_on.15.aspx52:54 Additive versus constrained models of total daily energy expenditurepubmed.ncbi.nlm.nih.gov/268324391:01:44 The relationship between biological sex and exercise energy compensationpubmed.ncbi.nlm.nih.gov/344538861:02:17 The relationship between physical activity level and exercise energy compensationpubmed.ncbi.nlm.nih.gov/268324391:03:06 The relationship between energy balance and exercise energy compensationpubmed.ncbi.nlm.nih.gov/343347191:05:09 The relationship between BMI and exercise energy compensationpubmed.ncbi.nlm.nih.gov/344538861:15:20 The utility of estimating the net added energy cost of exercise1:25:05 How to use our new exercise energy calculatormacrofactorapp.com/exercise-calorie-calculator1:28:41 How to NOT use our new exercise energy calculator1:35:44 Miscellaneous (off-topic) closing thoughts
What’s the actual energy cost of exercise? Stronger By Science 2022-10-21 | This clip is from Episode 101 of the Stronger By Science podcast. You can watch the full episode here: youtube.com/watch?v=_-7PnQgYjpo*TIME STAMPS*0:00 Intro0:41 What is exercise energy compensation?0:56 Cardio is less effective for fat loss than mathematically predictedjournals.lww.com/acsm-msse/Fulltext/2021/10000/Effect_of_Aerobic_Exercise_induced_Weight_Loss_on.15.aspx4:59 Additive versus constrained models of total daily energy expenditurepubmed.ncbi.nlm.nih.gov/2683243913:49 The relationship between biological sex and exercise energy compensationpubmed.ncbi.nlm.nih.gov/3445388614:22 The relationship between physical activity level and exercise energy compensationpubmed.ncbi.nlm.nih.gov/2683243915:11 The relationship between energy balance and exercise energy compensationpubmed.ncbi.nlm.nih.gov/3433471917:14 The relationship between BMI and exercise energy compensationpubmed.ncbi.nlm.nih.gov/3445388627:25 The utility of estimating the net added energy cost of exercise37:10 How to use our new exercise energy calculatormacrofactorapp.com/exercise-calorie-calculator40:46 How to NOT use our new exercise energy calculator
Increase explosiveness with ONE WEIRD TRICK Stronger By Science 2022-10-19 | This clip is from Episode 101 of the podcast. You can watch the full episode here: youtube.com/watch?v=_-7PnQgYjpo*TIME STAMPS*0:00 Intro0:14 Background info about accommodating resistance (bands and chains)6:54 Meta-analysis: Do bands and chains increase maximal strength?journals.lww.com/nsca-jscr/fulltext/2018/11000/effects_of_variable_resistance_training_on_maximal.36.aspx9:00 An overview on key determinants of maximal strength versus jump height17:24 Band Study #1: Shi et alresearchgate.net/publication/360260644_Effects_of_variable_resistance_training_within_complex_training_on_neuromuscular_adaptations_in_collegiate_basketball_players21:25 Band Study #2: Katushabe and Kramerncbi.nlm.nih.gov/pmc/articles/PMC7449328/pdf/ijes-13-4-950.pdf21:58 Band Study #3: Joy et aljournals.lww.com/nsca-jscr/Fulltext/2016/08000/Elastic_Bands_as_a_Component_of_Periodized.2.aspx23:21 Band Study #4: Andersen et aljournals.lww.com/nsca-jscr/Fulltext/2015/10000/Elastic_Bands_in_Combination_With_Free_Weights_in.33.aspx24:45 Summarizing the available evidence27:07 Conclusions and practical applications
Body Composition Assessments & Fitness-Related Applications of Mindfulness and Meditation (Ep 100) Stronger By Science 2022-10-17 | 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*If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorIf you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceFinally, 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/Announcements5:09 Fat Bear Weeknps.gov/katm/learn/fat-bear-week-2022.htm14:57 Recipe sharing in MacroFactorwww.macrofactorapp.com17:19 Body Composition Assessments are Less Useful Than You Thinkmacrofactorapp.com/body-composition18:48 What’s actually being measured by the most common body composition devices?34:07 How accurate are the estimates at the group level?weightology.net/the-pitfalls-of-body-fat-measurement-part-136:49 How accurate are the estimates at the individual level?45:02 A hypothetical example with calculations50:09 Can your bathroom scale track changes effectively over time, even if the exact body-fat value isn’t perfectly valid? (Another issue with bioelectrical impedance devices)54:29 Why worry about body composition in the first place?1:03:48 What should we actually track to monitor progress over time?1:09:08 Fitness-Related Applications of Mindfulness and Meditationpubmed.ncbi.nlm.nih.gov/335931241:12:21 Important disclaimer1:15:21 Defining mindfulness and meditationheadspace.com/meditation/techniques1:20:21 Mindfulness and mental fatiguepubmed.ncbi.nlm.nih.gov/358054841:27:45 Mindfulness and sleepsleepfoundation.org/sleep-hygienepubmed.ncbi.nlm.nih.gov/27663102pubmed.ncbi.nlm.nih.gov/307148111:35:20 Mindfulness for pain managementncbi.nlm.nih.gov/books/NBK545194pubmed.ncbi.nlm.nih.gov/29126747pubmed.ncbi.nlm.nih.gov/276589131:42:48 Mindful eatingpubmed.ncbi.nlm.nih.gov/28848310pubmed.ncbi.nlm.nih.gov/24854804pubmed.ncbi.nlm.nih.gov/32551798pubmed.ncbi.nlm.nih.gov/278628261:46:13 Important caveatsforrt.org/reversalspubmed.ncbi.nlm.nih.gov/307082881:58:28 Introductory resources for mindfulness and meditationmhealth.jmir.org/2015/3/e82nytimes.com/wirecutter/reviews/best-meditation-appswomenshealthmag.com/health/g25178771/best-meditation-appslifehacker.com/7-meditation-apps-that-are-cheaper-and-better-than-he-1847455111ncbi.nlm.nih.gov/pmc/articles/PMC5556586yesherabgye.complumvillage.org/thich-nhat-hanh/key-books
Fitness-related applications of mindfulness and meditation Stronger By Science 2022-10-14 | This clip is from Episode 100 of the podcast. Watch the full episode here: youtu.be/3j7nfr9MX7k*TIME STAMPS*0:00 Intropubmed.ncbi.nlm.nih.gov/335931243:13 Important disclaimer6:13 Defining mindfulness and meditationheadspace.com/meditation/techniques11:13 Mindfulness and mental fatiguepubmed.ncbi.nlm.nih.gov/3580548418:37 Mindfulness and sleepsleepfoundation.org/sleep-hygienepubmed.ncbi.nlm.nih.gov/27663102pubmed.ncbi.nlm.nih.gov/3071481126:12 Mindfulness for pain managementncbi.nlm.nih.gov/books/NBK545194pubmed.ncbi.nlm.nih.gov/29126747pubmed.ncbi.nlm.nih.gov/2765891333:40 Mindful eatingpubmed.ncbi.nlm.nih.gov/28848310pubmed.ncbi.nlm.nih.gov/24854804pubmed.ncbi.nlm.nih.gov/32551798pubmed.ncbi.nlm.nih.gov/2786282637:05 Important caveatsforrt.org/reversalspubmed.ncbi.nlm.nih.gov/3070828849:20 Introductory resources for mindfulness and meditationmhealth.jmir.org/2015/3/e82nytimes.com/wirecutter/reviews/best-meditation-appswomenshealthmag.com/health/g25178771/best-meditation-appslifehacker.com/7-meditation-apps-that-are-cheaper-and-better-than-he-1847455111ncbi.nlm.nih.gov/pmc/articles/PMC5556586yesherabgye.complumvillage.org/thich-nhat-hanh/key-books
Body composition assessments are less useful than you think Stronger By Science 2022-10-12 | This clip is from Episode 100 of the podcast. Watch the full episode here: youtu.be/3j7nfr9MX7k*TIME STAMPS*0:00 Intromacrofactorapp.com/body-composition1:29 What’s actually being measured by the most common body composition devices?16:48 How accurate are the estimates at the group level?weightology.net/the-pitfalls-of-body-fat-measurement-part-119:30 How accurate are the estimates at the individual level?27:43 A hypothetical example with calculations32:50 Can your bathroom scale track changes effectively over time, even if the exact body-fat value isn’t perfectly valid? (Another issue with bioelectrical impedance devices)37:10 Why worry about body composition in the first place?46:29 What should we actually track to monitor progress over time?
Differences in Gains Between Individuals, and What You Can Do About It (Ep 99) Stronger By Science 2022-10-10 | 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*If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactorTo join in on the MacroFactor conversation, check out our Facebook group and subreddit.Facebook group: facebook.com/groups/macrofactorcommunitySubreddit: reddit.com/r/MacroFactorIf you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletterTo join in on the SBS conversation, check out our Facebook group and subreddit.Facebook Group: facebook.com/groups/StrongerByScienceCommunitySubreddit: reddit.com/r/StrongerByScienceFinally, 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/Announcements2:17 Reverse dieting: feedback, responses, and a clarificationmacrofactorapp.com/reverse-dieting22:10 Feat of Strengthinstagram.com/reel/CjG3BuCJDt6/?igshid=MDJmNzVkMjY%3D25:10 How much do muscle growth and strength gains differ between people?strongerbyscience.com/genetics-and-strength-training-just-different29:08 Hypertrophy variation in response to resistance trainingCluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans (Bamman, 2007)pubmed.ncbi.nlm.nih.gov/1739576533:10 Strength and hypertrophy variation in response to resistance trainingVariability in muscle size and strength gain after unilateral resistance training (Hubal, 2005)researchgate.net/publication/7794282_Variability_in_muscle_size_and_strength_gain_after_unilateral_resistance_training36:56 Aerobic fitness variation in response to endurance trainingFamilial aggregation of VO2max response to exercise training: results from the HERITAGE Family Study (Bouchard, 1999)journals.physiology.org/doi/full/10.1152/jappl.1999.87.3.100339:08 How much do strength gains vary? A look at SBS survey data and empirical data across the fieldstrongerbyscience.com/barbalhostrongerbyscience.com/realistic-training-goals50:09 Why is there so much inter-individual variability?pubmed.ncbi.nlm.nih.gov/21867446pubmed.ncbi.nlm.nih.gov/18436694pubmed.ncbi.nlm.nih.gov/21030674ncbi.nlm.nih.gov/pmc/articles/PMC6039846pubmed.ncbi.nlm.nih.gov/17395765ncbi.nlm.nih.gov/pmc/articles/PMC6189473ncbi.nlm.nih.gov/pmc/articles/PMC634978359:21 What can you do about it?1:00:01 Make sure you have your ducks in a row outside of the gym1:02:33 Keep trainingmayoclinicproceedings.org/article/S0025-6196(15)00640-0/fulltext1:05:37 Train more/harderncbi.nlm.nih.gov/pmc/articles/PMC54517381:12:52 Measure more variablespubmed.ncbi.nlm.nih.gov/257170101:18:28 Experiment with different training styleslink.springer.com/article/10.1007/s11332-022-00907-21:31:14 Embrace other benefits of training and/or find another entire type of training that you respond better tojournals.lww.com/acsm-msse/Fulltext/2011/03000/Individual_Responses_to_Combined_Endurance_and.14.aspx1:45:16 Summary/conclusions
What to do about below-average gains Stronger By Science 2022-10-07 | This clip is from Episode 99 of the podcast. You can watch the full episode here: youtube.com/watch?v=R9Ae-6YRpBo*TIME STAMPS*0:00 You suspect you’re making below-average gains. What can you do about it?0:33 Make sure you have your ducks in a row outside of the gym3:05 Keep trainingmayoclinicproceedings.org/article/S0025-6196(15)00640-0/fulltext6:09 Train more/harderncbi.nlm.nih.gov/pmc/articles/PMC545173813:24 Measure more variablespubmed.ncbi.nlm.nih.gov/2571701019:00 Experiment with different training styleslink.springer.com/article/10.1007/s11332-022-00907-231:46 Embrace other benefits of training and/or find another entire type of training that you respond better tojournals.lww.com/acsm-msse/Fulltext/2011/03000/Individual_Responses_to_Combined_Endurance_and.14.aspx45:48 Summary/conclusions
