The Stronger By Science Podcast

By StrongerByScience.com

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Category: Fitness

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Rate for this podcast

Subscribers: 648
Reviews: 7

Reid
 Nov 25, 2021


 Nov 23, 2021

Joe
 Jun 10, 2020
Love this podcast. Great info, really thoughtful, science-based info. Funny too

Mark
 Mar 1, 2020
Entertaining and educational fitness podcast from two well-known and reputable researchers. Every episode is guaranteed to be full of informations and concepts more or less easily applicable. Plus, cooking recipes and enjoyable nerdy humor.

chris
 Dec 8, 2019

Description

Greg Nuckols and Eric Trexler from Stronger By Science share evidence, anecdotes, and incoherent ramblings on training, nutrition, science, and life in general.

Episode Date
Restoring Motivation, Issues in Research, and Walking for Weight Loss
01:27:32

In today’s episode, Eric kicks things off by answering two questions from listeners. The first is about proper mixing and storage of creatine, and the second is about rediscovering and restoring motivation to work out. Next, Greg provides a research-packed answer to a listener’s question about whether or not there is a point of diminishing returns when it comes to weight loss and walking. After that, Eric discusses a few issues in the world of research and academic publishing that should impact the way we interpret some scientific research papers. Finally, to play out the show, Eric provides some more recommendations for music to train to.

 

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Q&A: I mix my creatine in boiling water, and leave it in the refrigerator overnight. Is that okay? (2:11)

Q&A: I’ve lost motivation to work out, and I truly don’t enjoy it anymore. What should I do? (16:20)

Q&A: Is there a point of diminishing returns when it comes to weight loss and walking? (32:10)

Research Roundup: Issues in Research and Academic Publishing (58:18)

To Play Us Out: Rage Against the Machine and Audioslave (1:23:02)

Jul 14, 2022
Intuitive Eating, Plyometrics for Hypertrophy, and a Sauna Update
01:24:29

In today’s episode, Eric shares a sauna update that explores the effects of sauna bathing on exercise recovery and training adaptations. Next, Greg presents a research review segment that covers the surprisingly positive effects of plyometric exercises on muscle hypertrophy. After that, Eric answers a listener’s questions related to intuitive eating, mindful eating, and health at every size. Finally, to play out the show, Eric revisits the topic of cultural life in Ohio.

 

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Q&A: How does sauna bathing impact recovery and training adaptations? (3:54)

Research Review: Plyometrics for hypertrophy (23:58)

Q&A: How can someone claim to use “intuitive eating” within the context of weight loss? (48:56)

Health at every size, body positivity, and embracing body diversity (1:00:27)

To Play Us Out: Update on Ohio culture (1:18:50)

Jul 07, 2022
Cheat Meals, Sauna, and Time Off From Training
01:30:15

In today’s episode, Eric discusses his newest article that describes the drawbacks of “cheat meals” while recommending some more advisable alternatives. After that, Greg presents a Research Review about the time course of detraining when you take some time off from the gym. Finally, Eric answers a listener’s question about the potential health benefits of sauna bathing, then closes out the show with some bluegrass music recommendations.

 

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:10)

Feats of Strength (9:04)

SBS Article Discussion: Cheat meals (11:26)

Planned hedonic deviation (29:59)

Slack with a cost / “calorie reserve” (31:53)

Research Review: Time off from training (41:27)

Q&A: Is sauna bathing actually beneficial, or does it just feel nice? (1:03:53)

To Play Us Out: Bluegrass music recommendations (1:23:36)

Jun 30, 2022
Turkesterone, Carb Overfeeding, and Commonly Neglected Muscles
01:21:46

Today’s show begins with a recap of results from the men’s division of the IPF world championships and USAPL Mega-Nationals. After that, Eric revisits the topic of beta-ecdysterone and turkesterone supplementation in light of some controversy within the supplement industry. Next, Greg discusses the newest Stronger By Science article by Cameron Gill, which explores the most commonly neglected movements and muscles. That’s followed by a Coach’s Corner segment in which Eric discusses carbohydrate overfeeding in the context of bulking diets, and directly compares it to fat overfeeding. Finally, Greg discusses an unfortunate example of “science by press release” related to running’s effects on aortic stiffness, and Eric closes out the show by recommending some music to lift to.

 

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:22)

Feats of Strength (3:53)

Revisiting turkesterone and phytoecdysteroids (10:37)

SBS Article Discussion: The Most Commonly Neglected Movements and Muscles (and Exercises to Address Weak Links) (28:27)

Coach’s Corner: Carbohydrate overfeeding and bulking macros (37:31)

Research Review: Does running increase aortic stiffness in men? (1:00:15)

To Play Us Out: Music recommendations for lifting (Tool and Mastodon) (1:13:09)

Jun 23, 2022
Cognitive Effects of Creatine, Nasal Breathing, and Current Trends in Science
01:41:13

Today’s show begins with a recap of results from the women’s division of the IPF world champions. After that, Greg shares a hybrid Article Discussion/Tech Support segment about a new article covering MacroFactor’s revamped food logging system, which makes it (objectively) the fastest food logger on the market. After that, Greg and Eric debut the “Armchair Scientist’s Corner,” a spinoff of the Coach’s Corner segment, in which they discuss some unfavorable trends in the scientific literature. That’s followed by a Q&A segment covering topics including how to make incremental changes to your daily calorie target, creatine’s effects on hydration and cognitive function, nasal breathing, and how exercise might (or might not) impact certain health-oriented nutrition recommendations. Finally, to close out the show, Eric presents a history lesson about how the field of exercise science came to be.

 

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage (1:12)

Feats of Strength (8:00)

SBS Article Discussion / Tech Support: Confirming MacroFactor’s top spot as the fastest food logger on the market (14:20)

Armchair Scientist’s Corner: The state of science, and rethinking the hierarchy of evidence (25:24)

Q&A (50:58)

Once you set an initial daily calorie target based on your estimated total daily energy expenditure, how do you adjust your diet from there? (51:07)

Can you actually “use” the extra water that’s associated with intramuscular creatine storage? (55:37)

What does the research on the cognitive benefits of creatine supplementation look like these days? (59:10)

Is there any detriment to mouth breathing versus nose breathing? (1:10:04)

Why do some people assume that many health-oriented nutrition principles don't apply to them just because they’re lean, well-trained, or physically active? (1:16:18)

To Play Us Out: The history of exercise physiology (1:30:58)

Jun 16, 2022
Fatigue Mechanisms, HIIT Programming, and Sex Disparities in Research
01:33:30

In today’s episode, Greg and Eric revisit the topic of buffering supplements and fatigue as Eric presents a Research Review about the mechanisms driving neuromuscular fatigue. After that, Greg discusses his cover story from the most recent issue of the MASS Research Review, which is also available at strongerbyscience.com. In the article, Greg explores under-representation of female participants within strength, hypertrophy, and supplement research. The discussion covers the extent of the disparity, the surprising observation that the gap is getting worse over time, and how this research imbalance impacts training and nutrition recommendations for female lifters. Next, Eric shares a Coach’s Corner segment about programming high-intensity interval training (HIIT) and sprint interval training (SIT) for lifters. Finally, to close out the show, Eric and Greg share some music and video game recommendations.

 

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:26)

Feats of Strength (6:53)

Research Review: Fatigue mechanisms (8:32)

The major challenges (and low success rates) of mechanistic speculation (23:07)

SBS Article Discussion: Where are all the Female Participants in Strength, Hypertrophy, and Supplement Research? (29:32)

Do findings from male participants typically generalize to female participants? (42:25)

Why more research with female participants is needed (53:27)

Coach’s Corner: HIIT programming (59:27)

Clarification about sex disparities in research (1:16:12)

To Play Us Out: The Black Keys, Hill Country Blues, and Pokémon Legends: Arceus (1:24:52)

Jun 09, 2022
Buffering Strategies, Calorie Counting, and Estimating TDEE
01:30:48

Today’s episode begins with a spoiler in the Feats of Strength segment, as we discuss the winner of this year’s World’s Strongest Man competition. After that, Eric presents a Research Roundup segment about buffering strategies. The segment is mostly about new research on beta-alanine and a couple of related ingredients (carnosine and anserine), but also includes discussions about hyperventilation and the mechanisms involved with various buffering strategies. After that, Greg discusses his newest article on the MacroFactor website, which is called “The Problems with Calorie Counting.” It explores the shortcomings of many common strategies implemented by calorie counters, such as aiming for generic calorie targets or using wearable technologies or predictive equations to estimate energy expenditure. Finally, the show closes with a music recommendation from Eric, and some interesting lichen facts presented by Greg.

 

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (3:18)

Feats of Strength (4:26)

Research Roundup: Buffering strategies (6:36)

Beta-alanine (7:34)

Mechanisms (17:41)

Hyperventilation (23:41)

Carnosine and Anserine (30:55)

SBS Article Discussion: The Problems with Calorie Counting (43:20)

Issues with generic calorie targets (46:53)

Issues with wearables for estimating energy expenditure (54:05)

Issues with common TDEE estimation equations (1:00:56)

 To Play Us Out: Wilco and Lichens (1:19:21)

Jun 02, 2022
Sedentary Time, Mating Success, and HIIT Protocols
01:19:51

Today’s episode begins with two unconventional but remarkable Feats of Strength. After that, Eric presents a Research Review segment about the deleterious effects of sedentary time (even in people who regularly exercise), and some practical strategies for reducing sedentary time. Next, Greg reviews a study linking certain masculine traits to mating success, which has been spread widely (and misinterpreted widely) on social media. That’s followed by a brief segment about high-intensity interval training (HIIT), in which Eric clarifies some definitions and describes the wide range of protocols that fall under the “HIIT” umbrella, which can be very adaptable and accessible to all fitness levels. Finally, the show closes with a music recommendation from Eric.

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:29)

Feats of Strength (9:00)

Research Review: Sedentary Time (19:33)

MET levels and physical activity (25:59)

Exercise snacks (33:58)

Research Review: Mating Success (40:17)

Coach’s Corner: HIIT Protocols (1:02:19)

To Play Us Out: Music Recommendation (Radiohead) (1:13:10)

May 26, 2022
Modified OMAD, Joint-Friendly Warm-Ups, and Muscle Retention While Cutting
01:29:14

Today’s show is an uncharacteristically anecdote-heavy episode of the podcast. After Greg shares some new Feats of Strength, Eric presents a Coach’s Corner segment about a modified version of the “one-meal-a-day” (OMAD) eating pattern. This strategy, which may be described as protein-sparing-modified-time-restricted-eating, aims to capitalize on the potential upsides of OMAD while attenuating the downsides. After that, Greg shares his own Coach’s Corner segment about joint-friendly warm-up strategies, which leads to a broader discussion about where anecdotal evidence fits within an evidence-based approach to training, nutrition, or content creation. Next, Eric answers a listener’s question about how to retain muscle while cutting. Finally, to close out the show, Greg recommends some people you should follow on social media, along with a new media recommendation. 

 

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:20)

Feats of Strength (4:43)

Coach’s Corner: protein-sparing-modified-time-restricted-feeding (modified OMAD) (6:45)

Coach’s Corner: joint-friendly warm-up strategies (25:16)

General discussion about where anecdotal evidence fits within an evidence-based approach to training, nutrition, or content creation (38:18)

Q&A: How to retain muscle while cutting (49:28)

People to follow on social media (1:12:58)

To Play Us Out: Media recommendation (1:24:41)

  • Under the Banner of Heaven
May 19, 2022
Dietary Fiber, Responses to Feedback, and Encouraging Exercise
01:16:18

Today’s episode features two remarkable Feats of Strength – one from a human, and one from a tree. After that, Eric presents a Research Review segment in defense of dietary fiber, and Greg responds to some feedback about previous segments on oral contraceptives and the impact of exercise on mortality. Finally, the show closes with a discussion about how to encourage people to start exercising (and maintain it), along with some vague words of caution and a shocking revelation about kiwis.

 

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:06)

Feats of Strength (3:52)

Research Review: Dietary fiber (7:25)

Three common anti-fiber (or anti-plant) claims (23:02)

Q&A (31:52)

Responding to feedback about oral contraceptives (32:00)

Responding to feedback about exercise and mortality (36:10)

How can I encourage someone who doesn't currently exercise to start exercising and maintain it? (49:37)

To Play Us Out: Vague words of caution, and a shocking revelation about kiwis (1:09:16)

May 12, 2022
Sumo Deadlifts, Procrastination, and Oral Contraceptives
01:25:01

Today’s episode features a crazy (and historic) Feat of Strength, which leads into a discussion about whether or not sumo deadlifting is cheating. After that, Eric answers a few questions from listeners about topics including easy vegetarian protein sources, how to deal with a tendency to procrastinate, how long a weight loss phase can last, and whether or not you should have a maintenance phase immediately after a bulking phase. Finally, to close out the show, Greg discusses his recent article about how oral contraceptives impact (or don’t impact) training adaptations, along with a brief discussion about some good (and absolutely terrible) television show endings.

 

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:37)

Feats of Strength (9:42)

Is the sumo deadlift cheating? (11:50)

Q&A (34:46)

Considering the road to enlightenment: is there a vegetarian variation of the culinary shredded chicken staple? (35:05)

Any insight on dealing with procrastination? (37:21)

If you intend to lose a lot of weight, should you break the cut into 12-week increments with some maintenance periods in between, or lose it all in one continuous cut? (54:14)

Do you need to do a maintenance period after a bulk to effectively retain the newly added muscle mass? (57:47)

SBS Article Discussion: Do Oral Contraceptives Affect Your Gains? (1:04:45)

To Play Us Out: Endings of television seasons/shows (1:17:34)

May 05, 2022
Body Recomposition, Estimating Energy Expenditure, and Sex Differences in the Bench Press
02:01:56

Today’s episode features a huge breakthrough in Eric’s Road to Athens segment, which leads to a mini Coach’s Corner segment about training around hip pain. After that, Eric discusses his recent Stronger By Science article about body recomposition and gaining strength or muscle mass while in a caloric deficit. Finally, much of the show is dedicated to reviewing the research covered in the newest “Best of MASS” issue, which is now free to download. To close out the show, Eric provides further proof that reading is bad, and Greg provides some media recommendations (and anti-recommendations).

 

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MASS Research Review

MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements: MASS Anniversary Sale (0:00)

Feats of Strength (4:04)

Road to the Stage / Road to Athens (8:13)

Coach’s Corner: Training around hip pain (11:26)

SBS Article Discussion: Building Muscle in a Caloric Deficit: Context is Key (20:25)

Research Roundup: MASS anniversary edition (44:06)

A Heuristic For Estimating Energy Expenditure During Resistance Training (44:34)

The Bench Press May Target Different Muscles in Male and Female Lifters (55:06)

Attentional Focus May Influence Strength Development (1:02:53)

The Interference Effect is Getting Less Scary by the Day (1:20:39)

An Update on Sarcoplasmic Hypertrophy (1:21:01)

Extra-quick summaries (1:35:37)

  • Replacing Animal Proteins With Plant Proteins: Are There Any Downsides?
  • Collagen Protein Isn’t Great for Promoting Muscle Hypertrophy
  • Adding Another Layer to the Energy Compensation Discussion
  • Is Everything That’s Measured Worth Managing?
  • Cold Exposure For Fat Loss: Physiology Can Be “Cool” Without Being Useful
  • When and How are Flexible Templates Actually Useful?
  • The Link Between Overtraining and Low Energy Availability
  • The Most Comprehensive Look at Proximity to Failure Yet
  • Time-Efficient Programming Strategies
  • Periodizing Singles in Powerlifting Training

To Play Us Out: Why reading is bad, and media recommendations (1:47:42)

Apr 28, 2022
Lifting & Mortality, Global Versus Localized Hypertrophy, and Pre-Sleep Meals
01:36:11

Today’s episode features a big milestone in Greg’s Road to the Stage update, followed by a Research Review that’s sure to stir up some controversy and debate. Researchers recently reported that a little bit of resistance training is associated with lower risk of chronic disease and mortality, but doing more than 2-2.5 hours per week appeared to be considerably worse than doing only 30-60 minutes per week, and potentially worse than doing none at all. In this Research Review, Greg gets to the bottom of it and provides some tentative but practical conclusions. After that, Greg and Eric answer a few questions from listeners, covering topics including potential sleep disruption from pre-bed meals, cannabis for lifters, creatine timing, what to do when you’ve met your daily protein target but you’re below your total calorie target, the way overhead press strength scales with body weight, consequences of insufficient protein intake, how volume for one muscle influences hypertrophy for other muscles, and the role of debates in evidence-based fitness. To close out the show, Eric presents his second (but very disappointing) installment of the fan-favorite segment, “Eric’s Seder Stories.”

 

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (3:21)

Research Review: The effects of lifting on mortality risk (11:10)

 Q&A (42:23)

Is a high-protein meal before bed worth the potential boost for muscle protein synthesis if it causes sleep disruption? (43:07)

Any updates on the effects of cannabis on strength or hypertrophy? (48:35)

Should creatine be consumed after workouts to maximize its effects? (52:55)

You’re planning for three meals per day, but already hit your protein target within the first two meals. How much protein should you eat in your third meal? (55:12)

Why does the strict overhead press scale so hard with bodyweight compared to other lifts, particularly the jerk? (1:01:36)

What happens if you massively undereat protein? (1:07:46)

How much does one’s volume for any given muscle affect (positively or negatively) hypertrophy for other muscles? (1:09:29)

Why don’t you debate ? (1:18:19)

To Play Us Out: Eric’s Seder Stories, Part 2 (1:32:09)

Apr 21, 2022
Spirulina, Satiety, and Vitamin Supplementation
01:26:32

Today’s episode features a Road to the Stage update by Greg, followed by a fascinating Research Review about the effects of spirulina supplementation on symptoms of allergic rhinitis. After that, Greg and Eric answer a few questions from listeners, covering topics including the effects of dietary fat intake on satiety, the pros and cons of supplementing with vitamins and fish oil, and the utility of bathroom scales with bioelectrical impedance technology for tracking longitudinal changes in body composition. To close out the show, Eric shares a remarkable stat from the NBA, and Greg shares a movie recommendation.

 

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (2:01)

Research Review: Spirulina for allergic rhinitis (3:53)

Q&A (22:31)

Is dietary fat actually satiating? (22:40)

Some people in the fitness industry are fairly outspoken critics of multivitamin, vitamin D, and fish oil supplementation. What’s Eric’s take on the matter? (51:52)

When it comes to estimating body-fat percentage, BIA scales aren’t valid. But are they reliable enough to track body composition changes over time? (1:10:04)

To Play Us Out: Stat of the day (NBA edition) and a movie recommendation (1:21:24)

Apr 14, 2022
Protein Scaling, Fiber Types, Artificial Sweeteners
01:39:00

To begin today’s episode, Greg and Eric clear the air and provide some updates about the recent chaos within the Stronger By Science Cinematic Universe. After that, Greg shares some Feats of Strength, followed by a Q&A segment. Topics covered include scaling protein recommendations to various body size metrics, how muscle fiber types should (or should not) impact your approach to training, how concerned we should (or should not) be about a new study linking artificial sweeteners to increased risk of cancer, and the health-related risks and benefits associated with dietary nitrate intake. To close out the show, Eric shares some stuff he learned about at the beach.

 

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Feats of Strength (7:50)

Q&A (14:05)

How do protein requirements scale for people of differing body size and body composition? (14:13)

How much can muscle fiber type vary between individuals? What factors determine or influence an individual’s fiber type distribution? How can an individual determine their approximate fiber type ratio for a given muscle, and how would this influence their approach to training? (40:56)

How concerned should we be about a new study linking artificial sweeteners to increased risk of cancer? (58:24)

Aside from performance, what are the health-related risks and benefits associated with dietary nitrate intake? Do the risks and benefits differ when comparing nitrate-rich vegetables to cured meats containing nitrate? (1:19:35)

To Play Us Out: Stuff Eric learned about at the beach (1:33:14)

 

Apr 07, 2022
Carbohydrate, Water, and Electrolyte Manipulation For Physique Athletes
01:18:08

In today’s episode, Greg and Eric explore the art and science of “peaking” for physique athletes. The discussion covers carbohydrate loading, water intake adjustments, and electrolyte manipulation for the purpose of transient physique optimization. This conversation digs into the limited research available, while also providing practical recommendations guided by a combination of scientific evidence and real-world experience. Finally, Greg and Eric close out the episode by unanimously recommending a TV show that aligns with the values of the Stronger By Science Podcast.

 

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Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.


 

TIME STAMPS

Intro (0:00)

Road to the Stage (4:16)

Road to Athens (6:47)

Feats of Strength: Jen Thompson (9:13)

Research Review: Physique science and peak week (12:31)

Defining “peaking” in physique sport (12:44)

History of bodybuilding/physique research (15:31)

How common is “peaking?” (21:51)

Observational research on “peaking” (23:05)

Experimental research on carbohydrate loading (24:02)

Quasi-experimental research on carbohydrate loading (28:43)

Research on intracellular and extracellular fluid shifts (38:38)

Practical peaking strategies (58:13)

Future directions for bodybuilding and physique research (1:01:38)

Q&A: When will Greg become a full-time host of the podcast? (1:10:09)

To Play Us Out: Righteous Gemstones (1:12:17)

Apr 01, 2022
Protein Digestion Speed, Bone Density, Push-Pull Ratios
01:18:50

In today’s episode, Eric discusses the ins and outs of protein digestion speed, and why you probably don’t have to worry about consuming “fast proteins” post-workout and “slow proteins” pre-bed. After that, Greg and Eric field a number of questions from listeners, covering a range of topics including the relationship between exercise variety and hypertrophy, how to train for greater bone density, what acute protein synthesis studies can (or can’t) tell us about eating to maximize hypertrophy, and whether or not you need to balance “pushing” and “pulling” volume to keep your shoulders healthy and pain-free. To close out the show, Eric confidently recommends a travel destination he’s never been to.

 

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MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
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Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Research Roundup: Protein digestion speed (1:35)

Q&A (28:42)

If overall volume and intensity are equated, is doing 5 different exercises for a particular muscle group more effective (for hypertrophy) than doing a single exercise for that muscle group? (29:30)

Why does the Stronger By Science Community Facebook group only have 4,400 members, while Jim Stoppani’s Facebook group has almost 120,000? (32:20)

How should you train to maximize bone density? (38:05)

What’s a training or nutrition strategy from the past that you’d like to see come back into style? (47:17)

Are short-term measures of muscle protein synthesis predictive of longitudinal muscle hypertrophy? As long as total protein and calorie intake are matched, is there a significant difference between eating two meals per day versus eating every 3-4 hours? (57:27)

Do you really need to balance your “pushing” and “pulling” volume to keep your shoulders healthy and pain-free? (1:01:24)

To Play Us Out: Travel recommendation - Rottnest Island, Australia (1:13:05)

Mar 24, 2022
Walking Benefits and Pre-Sleep Protein
01:07:05

In today’s episode, Greg presents a deep dive into the multifaceted benefits of walking. Rather than focusing exclusively on correlations from observational studies, this Research Roundup covers several meta-analyses of randomized controlled trials. During the conversation, Greg and Eric discuss how walking might impact general health and wellness, in addition to performance, recovery, and body composition. After that, Eric answers a listener’s question about pre-bed protein consumption, and Greg shares some interesting biographical information about the host of the show.

 

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Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (4:54)

Research Roundup: the multifaceted benefits of walking (6:26)

Walking - general health and wellness implications (6:59)

Sedentary time - body composition and performance implications (33:30)

Q&A: How much should I stress over a pre-bed protein feeding? (44:58)

To Play Us Out: Get to know your host (57:38)

Mar 17, 2022
Weight Loss Plateaus, Tough Love, and Energy Audits
01:13:08

In this week’s episode, Greg shares some incredible Feats of Strength, followed by an in-depth discussion about how to do an “energy audit” to troubleshoot weight loss plateaus. The conversation covers topics including metabolic adaptation, energy compensation, and a long list of factors that may lead us to overestimate energy expenditure or underestimate energy intake. After covering some of the most common physiological (and non-physiological) variables that may contribute to erroneous tracking, blunted energy expenditure, and increased energy intake, the conversation shifts toward practical solutions. Finally, to close out the show, Greg and Eric discuss some unbelievable 40-yard dash times at the 2022 NFL combine.

 

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MacroFactor

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Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:35)

Feats of Strength (7:22)

Coach’s Corner: Troubleshooting weight loss plateaus (23:55)

The general approach (27:47)

Issues with “tough love” in coaching (30:27)

How to conduct an “energy audit” (37:50)

Drawing conclusions and planning solutions (53:43)

To Play Us Out: Unbelievable 40-yard dash times at the 2022 NFL combine (1:03:56)

Mar 10, 2022
Fish Oil, Body-Fat Set Points, and Junk Volume
01:11:59

In this week’s episode, Eric presents a Research Review about the effects of fish oil on recovery and body composition, and answers a listener’s question about body-fat set points, settling points, and alternative models to explain weight regulation. In addition, Greg shares a brief research review about sports psychology, and answers listeners’ questions about training at long muscle lengths, micro-workouts, and junk volume. To close out the show, Eric revisits the topic of seed oil scaremongering.

 

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MacroFactor

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Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Research Review: Effects of fish oil on recovery and body composition (2:04)

Research Review: Sport psychology (21:43)

Q&A: Can you address/summarize the topic of body-fat set points? (34:08)

Q&A: What is the proposed mechanism by which working muscles at longer muscle lengths produces more hypertrophy? (45:00)

Q&A: Would “micro-workouts” be helpful for building muscle? For example, getting 100 daily reps of bicep curls by doing 10 sets of 10 throughout the day. (53:58)

Q&A: On the topic of “junk volume” - what are your thoughts on a maximum number of sets per session for a given muscle group? (58:57)

To Play Us Out: An update on seed oils (1:05:25)

 

Mar 03, 2022
Body Recomposition, Interpreting Different Types of Research
01:29:19

In this week’s episode, Eric presents a Coach’s Corner segment about how to set up a diet for body recomposition. After that, Greg shares a research review about eating french fries, which kicks off an in-depth discussion about how to interpret different types of research, ranging from animal models and epidemiology to randomized controlled trials and meta-analyses. Finally, Greg and Eric discuss a very remarkable Feat of Strength to close out the show.

 

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MacroFactor

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Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage (1:27)

Coach’s Corner: How to set up a diet for body recomposition (4:17)

Research Review: French-fried potatoes consumption and energy balance: a randomized controlled trial. (28:32)

General discussion on interpreting different types of research (48:49)

Q&A: What’s the advice/viewpoint you’ve shared over the years that you most regret giving? Something you’ve totally changed your perspective on, and are embarrassed for ever having said out loud? (1:07:52)

To Play Us Out: It appears that the 800lb raw bench press barrier has unofficially been broken (gym lift) (1:19:44)

Feb 24, 2022
Energy Compensation, Interference Effect, Underestimating Supplements
01:15:28

In this week’s episode, Eric shares a research review with an updated perspective on the constrained energy expenditure model and compensation for calories burned during exercise. After that, Greg shares a research update on whether or not lifters need to worry about the interference effect when they add some cardio to their weekly routine. Finally, Greg and Eric discuss the possibility that we may be underestimating the effects of some fairly well-known dietary supplements, and share their thoughts on the NFL playoffs and Super Bowl.

 

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MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:40)

Research Review: Energy balance influences compensation for calories burned during exercise (6:28)

Research Review: Revisiting concurrent training and the interference effect (32:00)

Bonus Segment: Are we underestimating the effects of certain supplements due to a lack of dose-response studies? (47:27)

To Play Us Out: The Super Bowl (1:05:15)

Feb 17, 2022
Q&A: Protein Overfeeding, Individualizing Training, and Strength Changes During Weight Loss
01:13:53

In this week’s episode, Greg and Eric answer a number of questions from listeners. Topics include protein overfeeding, aches and pains during deloads, ashwagandha supplementation, the impact of weight loss on strength, interval training versus steady state cardio, and the potential value of personalizing/individualizing training programs. To close out the show, Eric shares a couple unbelievable facts about longevity in the animal kingdom.

 

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MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

 Intro/Announcements (0:00)

Can extra calories from protein be stored as fat? (1:33)

Why do I feel more aches and pains during a deload compared to a typical training week? (17:43)

Does ashwagandha improve performance? (26:50)

How has Greg’s weight loss impacted his strength? (40:31)

Is interval training better than steady state cardio for body composition purposes? (46:25)

Have there been attempts to quantify the benefits associated with personalizing/individualizing training programs? (54:25)

Eric clarifies one part of his ashwagandha answer (1:06:36)

To Play Us Out: Unbelievable animal physiology (lifespan) (1:09:34)

Feb 10, 2022
ATP Supplementation, Goal Alignment, Glycemic Index
01:18:04

We are officially back from winter break with a brand new schedule! We’ll be releasing episodes more frequently from this point forward, with new episodes posted every Thursday.

In today’s episode, Greg and Eric share some updates on their Road to the Stage and Road to Athens segments, which is followed by a discussion of some recent Feats of Strength. After that, Eric’s Research Review segment takes a deep dive into the research on ATP supplementation, and Greg briefly discusses a brand new Stronger By Science article about row variations. Next, Greg presents a Coach’s Corner segment that revisits the topic of goal setting with an in-depth discussion about how to set an effective superordinate goal, and how important it is to continuously maintain alignment throughout your entire goal hierarchy. Eric also answers a listener's question about carbohydrate sources and the glycemic index, and Greg and Eric close out the show by paying their respects to two remarkable people who recently passed away.

 

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MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (2:39)

Feats of Strength (5:07)

Research Review: ATP supplementation (12:33)

Studies discussed:

SBS Article Discussion: Does Your Rowing Grip Actually Affect Back Development? (42:19)

Coach’s Corner: Goal alignment (44:00)

Q&A: Does the glycemic index matter? (1:02:09)

To Play Us Out: (In memoriam) Thich Nhat Hanh, Bud Jeffries (1:09:39)

Feb 03, 2022
Goal Setting and Behavior Change
02:00:26

In preparation for the new year (and the resolutions that come with it), today’s episode is all about goal setting and behavior change. Eric and Greg have a long, evidence-based conversation about the research on setting effective goals and successfully changing health behaviors. The discussion yields several evidence-based tips for setting better goals and maximally supporting your ability to achieve them.

 

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MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
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Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (2:29)

Feats of Strength (4:12)

Research Review: Goal setting and behavior change (9:54)

Fake urgency (12:06)

Success rates of New Year’s Resolutions (14:36)

Temporal landmarks (22:19)

SMART goals (27:31)

Creating a goal hierarchy (30:19)

Superordinate goals (34:16)

Equifinality and Multifinality (41:12)

Mental contrasting (44:12)

Approach versus avoidance  (52:37)

Flexible versus rigid restraint (56:16)

Process versus outcome (1:01:28)

Mastery versus performance (1:06:05)

Goal difficulty; “slack with a cost” (1:13:44)

Setting specific goals (1:23:12)

Implementation intentions (1:23:47)

Stimulus control; modifying your environment (1:30:24)

Social support and feedback (1:33:08)

How MacroFactor supports evidence-based goal striving and behavior change (1:45:06)

To Play Us Out: Protein Bread, Winter Break (1:54:54)

Dec 30, 2021
Reverse Dieting, Bodybuilding Mortality, and Optimizing Biomechanics
02:11:19

Today’s episode begins with updates from the dueling “Road to the Stage” and “Road to Athens” segments, followed by Feats of Strength. After that, Eric gives some contextualized clarifications about how the concept of “reverse dieting” has, in his opinion, been commonly misapplied. Next, Greg explores mortality rates among untested bodybuilders using a data-driven approach, and Eric provides a quick and practical “Coach’s Corner” segment about proactively managing your sleep and circadian rhythm in the winter months. Finally, Greg and Eric answer some listener questions, and Eric closes out the show by thanking the pharmaceutical industry for giving him a new lease on life.

 

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MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (4:00)

Feats of Strength (7:36)

Contextualized Clarifications: Reverse Dieting (10:37)

Research Review: Bodybuilding Mortality (34:26)

Coach’s Corner: Sleep and Circadian Rhythm Stuff (55:08)

Q&A (1:03:07)

How important is "optimizing" biomechanics for hypertrophy? (1:03:21)

How’s the transition from a meat-heavy omnivorous diet to a vegetarian diet? (1:18:57)

Should you stop taking creatine before and/or during a water cut? (1:23:33)

When tracking macros, how should we account for low-quality proteins like collagen? (1:26:27)

What are your personal and professional opinions on designated bouts of low-intensity cardio at a certain percentage of maximum heart rate versus step counts? Would either option be superior to the other? (1:39:44)

Do artificial sweeteners increase appetite, food cravings, or caloric intake at a subsequent meal? (1:49:39)

To Play Us Out: Thanking Big Pharma (2:07:37)

Dec 16, 2021
Partial ROM, Intra-Workout Carbs, MASS Research Roundup
02:17:08

Today’s episode begins with a reminder about the current Black Friday Sale for the MASS Research Review, which ends November 29. After that, Greg and Eric share updates regarding their dueling Road to the Stage and Road to Athens segments. Next, Greg delivers the Feats of Strength segment, which features a legend in the world of iron sports. After that, Greg and Eric discuss some of their favorite MASS articles from the past year or so, with topics including p-ratios, plant-based protein, carbs for lifters, effects of diet on testosterone, emerging supplements, partial-ROM training, the interference effect (concurrent training), and muscle damage. Finally, Eric answers some listener questions about soy protein and intra-workout carbohydrate, then closes out the show by recommending some focus-enhancing music to play while you work.

 

SUPPORT THE PODCAST

MASS

MacroFactor

  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Stronger By Science

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  • To join in on the SBS conversation, check out our Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage (4:45)

Road to Athens (12:19)

Feats of Strength (19:50)

MASS Research Roundup (27:59)

Eric’s study roundup (p-ratios, plant-based protein, carbs for lifters, effects of diet on testosterone, emerging supplements) (29:42)

Key links:

  • https://www.strongerbyscience.com/p-ratios/
  • https://www.strongerbyscience.com/p-ratios-rebuttal/
  • https://www.strongerbyscience.com/p-ratios-rebuttal-2/
  • https://pubmed.ncbi.nlm.nih.gov/33172506/
  • https://pubmed.ncbi.nlm.nih.gov/33599941/
  • https://www.strongerbyscience.com/glycogen-depletion/
  • https://pubmed.ncbi.nlm.nih.gov/33741447/
  • https://www.ncbi.nlm.nih.gov/pubmed/28682933
  • https://www.ncbi.nlm.nih.gov/pubmed/31800470
  • https://pubmed.ncbi.nlm.nih.gov/34666412/
  • https://pubmed.ncbi.nlm.nih.gov/34154603/
  • https://www.strongerbyscience.com/betaine/

Partial Range of Motion Training Might Increase Muscle Growth (If You Do the Right Type of Partials) (57:55)

Does the Interference Effect Get Larger as Training Status Increases? (1:19:27)

Does Eccentric Training Always Cause More Muscle Damage? (1:32:33)

Q&A (1:52:38)

Any concerns regarding upper limits for soy intake? (1:52:45)

Links:

  • https://pubmed.ncbi.nlm.nih.gov/30042516/
  • https://examine.com/nutrition/is-soy-good-or-bad/
  • https://pubmed.ncbi.nlm.nih.gov/33599941/

On the topic of intra-workout carbohydrate beverages: are fancy carb sources actually better, or would a traditional sports beverage be equally effective? (2:02:18)

Links:

To Play Us Out: Focus-Enhancing Music (2:12:35)

  • https://open.spotify.com/artist/7DWL1f2n0bdG747Hb1SUrC
Nov 25, 2021
Cooling Gloves, Cardio Considerations, and Protein in Aging
02:07:18

Today’s episode begins with an exciting announcement about the forthcoming Black Friday Sale for the MASS Research Review, which extends from November 22 to November 29. After that, Greg shares a Road to the Stage update, and Eric takes a sharp turn onto the Road to Athens. That’s followed by Feats of Strength, and a Tech Support segment sharing MacroFactor reminders and updates related to the knowledge base, food database expansion, and the new public roadmap. Next, Greg provides an in-depth review of the literature related to cooling gloves and performance, and Eric gives some contextualized clarifications about low-calorie diets, age-related protein considerations, and positive aspects of cardio. Finally, Greg answers some listener questions, and Eric closes out the show by issuing a sobering warning about the grave consequences of Fat Bear Week.

Support the podcast: 

 

TIME STAMPS

Intro/Announcements: MASS Black Friday Sale (0:00)

Road to the Stage / Road to Enlightenment (3:17)

Feats of Strength (21:20)

Tech Support: Knowledge base, database expansion, public roadmap (28:05)

Research Review (32:28)

Contextualized Clarifications: Low-calorie diets, age-related protein considerations, and positive aspects of cardio  (59:56)

Low-calorie diets (1:00:49)

Age-related protein considerations (1:13:57)

Positive aspects of cardio and physical activity (1:22:23)

 

Q&A (1:33:36)

“If I'm not in a hurry to get somewhere in my fitness journey, what would happen if I just progress incrementally by adding half (or even a quarter of) a pound to the bar each week, and concentrate on good form, technique, and contraction?” (1:33:41)

“What factors seem to be predictive of successful weight loss maintenance?” (1:38:59)

“In terms of training, what’s the most I can get done in the least amount of time?” (1:48:17)

“How big of a deal are the negative effects of NSAIDs on hypertrophy?” (1:54:29)

To Play Us Out: The grave consequences of Fat Bear Week (2:00:34)

 

Nov 18, 2021
Calorie Restriction, Protein Restriction, App Updates
02:05:08

Today’s episode features a number of protein-themed segments. First, Eric summarizes some recent discussions regarding the consumption of whey protein among vegetarians, along with some information about fascinating innovations in lab-based production of protein sources. After that, Eric reviews the literature linking calorie restriction and protein restriction to health and longevity. Greg then discusses a new Stronger By Science article on reverse Nordic curls, and shares some exciting updates about the MacroFactor diet app. That’s followed by a Q&A segment in which Eric answers questions about discrepancies between MPS research and hypertrophy research, the lowest advisable protein intake that can adequately support gains, and the concept of using alkaline water or other dietary manipulations to influence blood pH. Finally, to close out the show, Greg discusses his quest to perfect high-protein bread.

Learn more about our MacroFactor diet app

To join in on the MacroFactor conversation, check out our Facebook group and subreddit

Sign up to receive our Research Spotlight emails.

To join in on the SBS conversation, check out our Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage (1:50)

Road to Enlightenment (11:45)

Feats of Strength (21:26)

Research Review: Calorie restriction and protein restriction for longevity (23:22)

Tech Support: Swipe features and database updater (58:45)

SBS Article Discussion: Reverse Nordic curls (1:06:45)

Q&A (1:13:46)

What's the lowest protein intake someone could eat while still building an appreciable amount of muscle? (1:14:09)

Why don’t MPS results match up with hypertrophy results? (1:26:30)

Does alkaline water increase blood pH? Is it possible to eat or drink anything that would change blood pH? Does it matter? (1:38:54)

To Play Us Out: Protein bread (1:54:25)

 

Oct 28, 2021
Refeeds, Diet Breaks, Fructose, and Sodium
02:37:08

Today’s episode begins with some good vibes from the Road to the Stage, Road to Enlightenment, and Feats of Strength segments. After that, Eric shares a research-heavy update on diet breaks and refeeds, followed by a Tech Support segment in which Greg discusses food databases and some practical tips for easy and efficient food logging. That’s followed by a Q&A segment featuring questions about topics including sleep, sodium, fructose, accuracy of self-reported food intake, managing exercise and nutrition during vacations, and much more. Finally, Eric and Greg graciously and nobly accept defeat while recapping the final results of Fat Bear Week 2021.

Learn more about our MacroFactor diet app

To join in on the MacroFactor conversation, check out our Facebook group and subreddit

Sign up to receive our Research Spotlight emails.

To join in on the SBS conversation, check out our Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage  (1:01)

Road to Enlightenment (8:56)

Feats of Strength (13:25)

Research Review: Revisiting Diet Breaks and Refeeds (19:00)

Tech Support: Food Databases and Efficient Food Logging (1:01:17)

Q&A (1:28:33)

  • I’m on a 2-week vacation. How bad could fat gain/muscle loss be? (1:28:43)
  • Thoughts on high sodium for strength sports? (1:35:33)
  • Can athletes get around the negative effects of high sugar consumption because they are more active? (1:43:43)
  • I am a fitness instructor, and I have a female client who wishes to lose weight. I tried putting her on a caloric deficit, but she is not losing weight. Is it because she is lying about her diet or there might be other external factors? (1:49:03)
  • Simple question(s): recognizing needs will vary by person, how critical is adequate sleep to gains? To body comp? And are negative effects more acute or chronic? (2:02:08)
  • Much of sport science studies are conducted on young males. Are there any studies/areas in particular that we have reasons to think female physiology would give different results? (2:13:10)
  • Is there anything within the industry that Greg and Eric fundamentally disagree on? (2:24:08)
  • If there is to be another major breakthrough in powerlifting training, which area of training do you see it being? (2:24:31)

To Play Us Out: Bear Week is Cancelled (2:30:29)

Oct 14, 2021
Carbohydrate-Insulin Model, Counting Calories, and Setting Up a Diet
02:03:05

In today’s episode, Greg and Eric debut a new segment called “Tech Support,” in which they discuss a few common questions and comments about MacroFactor. After that, Greg discusses a new review paper about the carbohydrate-insulin model of obesity, and Eric discusses the newest Stronger by Science article about how to set up a diet. To wrap up the show, Greg and Eric select their favorites and place their bets for the upcoming Fat Bear Week.

If you want to learn more about our diet app (on sale through September 30), check it out here

Sign up to get 28 free training programs and research spotlight emails.

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Enlightenment (0:56)

Feats of Strength (13:08)

Tech Support (27:05)

Research Review: Carbohydrate-insulin model versus energy balance model (1:00:54)

SBS Article Discussion: The Definitive Diet Setup Guide (1:21:42)

To Play Us Out: Fat bear week (1:51:53)

Sep 23, 2021
Bonus: MacroFactor Launch Party and Live Q&A
01:43:06

This special bonus episode of the Stronger By Science Podcast is a recording of the show’s live launch party for the MacroFactor diet app. In the future, we’ll be streaming more live podcast episodes right from the Stronger By Science YouTube channel. We hope you can join us live for the next one! To stay up to date and get reminders about upcoming live episodes, be sure to join our email newsletter, Facebook group and subreddit.

If you want to learn more about our diet app (on sale through September 30), check it out at https://www.strongerbyscience.com/macrofactor/

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

Time Stamps

Intro/Announcements (0:00)

About the MacroFactor team (1:52)

Q&A (MacroFactor) (14:28)

Q&A (fitness topics) (22:14)

Q&A (MacroFactor) (33:46)

Our favorite features of MacroFactor (43:17)

Q&A (MacroFactor + off-topic) (52:58)

More MacroFactor features (1:28:00)

Sep 21, 2021
Bonus Live Q&A: Energy Constraint Model, Training Volume, Creatine Kinase Levels, and More
01:19:18

This special bonus episode of the Stronger By Science Podcast is a recording of the show’s first ever live Q&A episode. In the future, we’ll be streaming more live Q&As right from the Stronger By Science YouTube channel. We hope you can join us live for the next one! To stay up to date and get reminders about upcoming live episodes, be sure to join our email newsletter, Facebook group, and subreddit.

If you want to learn more about our diet app (available on September 16), check it out at https://www.strongerbyscience.com/macrofactor/

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Welcome (0:00). 

Energy compensation and energy constraint model (Pontzer study) (2:14). 

Evidence for Rhodiola usage as a pre-workout supplement (9:23)

If you aren’t primarily focused on increasing 1RM, should you still arch your back while bench pressing? (17:15)

Can surplus calories eventually become maintenance calories? (22:49)

Is training volume the main driver for hypertrophy? (28:32)

Date in 3 days: Anything you can do to enhance your physique? (38:04)

What is a normal creatine kinase level for people who are lifting? (40:29)

What is brown adipose tissue? (45:25)

Does mouthwash blunt the ergogenic effect of nitrate supplements? (49:20)

Can Greg elaborate on his hypothesis that strength loss during weight loss may be due to upper body glycogen loss? How long does it take to restore glycogen once you go back to maintenance? (51:13)

What are some studies you would like to see conducted? (58:49)

MacroFactor questions (1:12:07)

Sep 14, 2021
Constrained Energy, Modeling Hypertrophy, and Effects of Aging on Performance
01:44:28

In today’s episode, the show transforms from the Stronger By Science Podcast to the Stronger By Science Multimedia Experience. In other words, a video of the recording session will now be posted to YouTube rather than audio only.

Today’s show features a research review segment in which Eric covers a couple papers that made headlines: one reported that we offset some of the calories burned during exercise by saving energy elsewhere, and another reported that hot dogs can shorten our lives by about 36 minutes. After that, Greg discusses a new paper about modeling muscle growth that also generated plenty of headlines, along with an important update about the performance effects of caffeine for women. This episode also features a Coach’s Corner segment about setting calorie targets for a wide range of diet goals, and a Q&A segment addressing topics including the effects of aging on performance, the long-term health ramifications of bulking and cutting, the effect of pre-bed meals on sleep quality, and more.

If you want to learn more about our diet app (available on September 16), check it out here

Sign up to get 28 free training programs and research spotlight emails.

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00). 

Road to the Stage / Road to Enlightenment (2:39). 

Feats of Strength (7:29). 

Research Review: Constrained energy model, hot dogs & lifespan (10:05). 

Research Roundup: Modeling muscle growth, ankle mobility for squats, caffeine for women (31:52). 

Coach’s Corner: How to set calorie targets (54:32). 

Q&A: Press out rule, organic food, effects of aging on performance, long-term health ramifications of bulking and cutting, effects of pre-bed meals on sleep quality (1:02:50). 

To Play Us Out: Fruit bars (1:34:17). 

Sep 09, 2021
Metabolic Rate, Blood Flow Restricted Training, and Turkesterone
01:45:34

Eric gives a thorough overview of a recent study that has generated a lot of buzz about how age and biological sex relate to metabolic rate and total energy expenditure (20:46). After discussing the new findings, Eric provides several practical strategies for estimating total daily energy expenditure (1:07:50). In addition, Greg presents a research update summarizing some new findings in the area of blood flow restricted training (54:05). Finally, Greg and Eric discuss the research (or lack thereof) assessing the effects of Turkesterone supplementation on exercise performance and resistance training adaptations (1:22:25).

Sign up to get 28 free training programs and research spotlight emails.

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage/Road to Enlightenment (4:50)

Feats of Strength (8:28)

Research Review: Age, sex, and energy expenditure (20:46)

Research Roundup: Blood flow restricted training (54:05)

Coach’s Corner: Estimating total daily energy expenditure (1:07:50)

Q&A: Turkesterone supplementation (1:22:25)

To Play Us Out: Scacce ragusana (1:38:33)

Aug 26, 2021
Energy Deficiency, Training Frequency, and Beginner Gains
02:04:17

Greg and Eric provide an update about MacroFactor, their forthcoming nutrition app that is in the final stages of development (8:14). They also cover a variety of topics including relative energy deficiency, diet recovery (25:33), training frequency (41:14), beginner gains (55:49), the “constrained energy model” (1:29:15), ideal durations for bulking and cutting phases (1:06:35), and more.

Sign up to get 28 free training programs and research spotlight emails.

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00). 

MacroFactor update (8:14). 

Road to the Stage/Road to Enlightenment (8:57)

Feats of Strength (17:36)

Research Review: Recovering from a diet or relative energy deficiency (25:33)

Research Review: Training frequency for strength gains (41:14)

Q&A (55:30)

Is it possible to make “beginner gains” after years of training if you spent your first years of training with an ineffective approach to exercise and nutrition? (55:49)

What's your take on short bulk/cut cycles? (1:06:35)

Is it a good idea to use caffeine as an ergogenic aid if you can only train in the evening? (1:20:53)

What do Greg and Eric’s cardio routines look like? Have they ever competed in endurance sports? (1:23:43)

Any thoughts about Pontzer's "constrained energy model" and its implications for folks trying to use exercise to increase calorie burn? (1:29:15)

It is often said that one pound of fat loss corresponds to a deficit of around 3500 kilocalories. What about one pound of muscle loss? Is it possible to gain weight in an energy deficit, or to lose weight in an energy surplus? (1:41:04)

What are the most common errors that you see people make when interpreting statistics? (1:45:17)

To Play Us Out: Media recommendations from Greg (1:59:51)

Jul 15, 2021
Responders, Non-Responders, and Fish Oil
02:13:20

In this episode, Greg and Eric provide a huge update related to the good news segment, some very impressive and potentially controversial feats of strength (10:36), and dueling research reviews about fish oil (24:06) and distinguishing between responders and non-responders to training (53:52). They also answer some listener questions (1:14:59) and congratulate the sport of baseball for becoming interesting again (1:53:08).

Sign up to get 28 free training programs and research spotlight emails.

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage/Road to Enlightenment (2:01)

Feats of Strength (10:36)

Research Review: Fish Oil and Recovery (24:06)

Research Review: Training Responders and Non-Responders (53:52)

Q&A (1:14:59)

To Play Us Out: Baseball (Shohei Ohtani, Jacob deGrom, and SpiderTack) (1:53:08)

Jul 01, 2021
Capsaicin, Multivitamins, and Time Off
02:09:33

In today’s episode, Greg and Eric discuss some Good News (1:06) and Feats of Strength (16:08), in addition to a quick update about the new nutrition app that is in development (12:18). After that, Eric has a Research Roundup segment (19:36) that covers capsaicin supplementation for performance (23:12) and ketogenic diets for hypertrophy (40:44). That’s followed by a Coach’s Corner (56:14) in which Greg discusses how to navigate vacations and potential periods of time away from the gym. After that, Greg and Eric answer some listener questions (1:16:08), and Greg wraps up the show by telling his harrowing tale of undergoing a fitness assessment in a commercial gym (1:46:56).

Help shape our new nutrition app (or express interest in becoming a beta tester) by filling out this quick survey on the website. 

Sign up to get 28 free training programs and research spotlight emails.

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro (0:00)

Good news (1:06)

Nutrition app update (12:18)

Feats of Strength (16:08)

Research Roundup (19:36)

Coach’s Corner: Vacation and time off from the gym (56:14)

Q&A (1:16:08)

  • Preferred body hair removal techniques (1:16:21)
  • Multivitamins: good or bad? (1:19:55)
  • Better for hypertrophy: straight sets with final set to failure, or target RPE with variable rep number? (1:35:51)
  • Biggest fitness myths on Instagram these days (1:42:39)

To Play Us Out: Greg’s fitness assessment (1:46:56)

Jun 17, 2021
Beta-Alanine, Training Frequency, and Strength for Hypertrophy
02:27:34

In today’s episode, Greg and Eric announce the hiring of two new SBS coaches and provide some exciting updates about the diet app that is currently in development (1:26). After that, Eric shares a Research Roundup segment with fascinating new findings related to beta-alanine supplementation (25:08), and Greg presents a Research Roundup covering topics including training frequency, sticking points, non-nutritive sweeteners, the effects of strength on hypertrophy potential, and more (1:00:57). Eric also shares some practical tips for modifying your pressing exercises in the presence of elbow and shoulder discomfort in a Coach’s Corner segment (1:44:35). Finally, Greg and Eric wrap up the show by answering a few questions from listeners (1:50:40). 

Sign up to get 28 free training programs and research spotlight emails.

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Good news: New SBS coaches, updates on the diet app! (1:26)

Feats of Strength (20:25)

Research Roundup: Beta-Alanine (25:08)

Research Roundup (several topics) (1:00:57):

Effects of strength on hypertrophy potential (1:01:14)

Squat sticking point (1:10:35)

Training frequency (1:20:23)

History of strength training research (1:24:05)

Impact of COVID-19 on training behaviors (1:33:33)

Effects of non-nutritive sweeteners on body weight (1:38:12)

Coach’s Corner: Modified pressing variations in response to shoulder/elbow discomfort (1:44:35)

Q&A (1:50:40):

What's the most ludicrous programming or workout you've ever heard of or seen with your own eyes? (1:50:49)

Can you HIIT yourself into marathon shape? (2:02:37)

Best tendon strengthening protocol? (2:11:45)

If you could redesign the Presidential Fitness Test to be science-based, what exercises would you select to assess physical fitness? (2:14:45)

Jun 03, 2021
Q&A Extravaganza
02:15:43

Topics include the relative impact of lifting and protein intake on muscle protein synthesis (3:03), strategies for dealing with suboptimal sleep patterns (35:18), how to handle anti-lifting advice from your doctor (20:03), nutrition strategies that may or may not reduce muscle loss during detraining (29:13), how hard you should train (45:39), studies they’d like to see completed (1:19:46), topics where their opinions are firmly against the common wisdom (1:38:46), and more.

Sign up to get 28 free training programs and research roundup emails.

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

 Intro/Announcements (0:00)

How does MPS caused by protein consumption compare to the magnitude of MPS caused by resistance training? (3:03)

Why don’t researchers start tracking sleep and including it in their analysis? (9:17)

How would you personally respond to a medical professional that tells you to stop squatting because it’s bad for your knees?  (20:03)

I have an upcoming surgery that will require 3-4 weeks without training. How should I eat to maintain my gains? How quickly can I return to lifting? (29:13)

For people with sporadic sleep issues, what are some strategies to avoid detrimental impacts on performance, recovery, and body composition? (35:18)

How hard should you train? (45:39)

You’ve already met your calorie intake target for the day, but you haven’t reached your protein target yet. Should you eat more protein and go over your calorie target? (56:56) 

How do you periodize bodybuilding training? (1:10:56)

If ethics and money were no concern, what’s a study you’d love to see? (1:19:46)

How do excessively low body-fat percentages impact strength and hypertrophy gains? (1:32:03)

What are some (fitness) topics where your opinion is firmly against the common wisdom and why? (1:38:46)

How much does fasted training impair performance? How much does this actually matter for goals related to health and body composition (rather than performance goals)? (1:47:46)

Correlation doesn’t imply causation. But what does? (1:55:52)

Can breakfast cereal be categorized as a soup? (2:07:36)

May 20, 2021
Caffeinated Naps, Intuitive Eating, and Q&A Catch-Up
02:26:19

In today’s episode, Greg and Eric begin by sharing a Good News segment (2:08), followed by a series of updates and clarifications (9:43). After some Feats of Strength (19:51), Eric provides a Research Roundup segment (25:50) with studies related to caffeine naps (26:15), intuitive eating (30:05), and metabolic adaptation to weight loss (38:50). After that, Greg and Eric lament the current state of peer-reviewed scientific publishing (1:09:58), and Greg catches up on a ton of Q&A questions from listeners (1:37:30).

Sign up to receive Research Roundup emails or access the free “Best of MASS” issue.

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

Good News (2:08)

Updates/Clarifications: Prohormones, Fashion, Olive Oil Desserts (9:43)

Feats of Strength (19:51)

Research Roundup (25:50)

Greg’s controversial content (1:09:58): SBS Studies Archive

Masks (1:16:18): RETRACTED: Facemasks in the COVID-19 era: A health hypothesis

Vitamin D (1:28:11)

Letter from FDA

Peer-reviewed paper on the topic

Q&A (1:37:30)

To Play Us Out: Bay leaves, people who speed up the podcast, foot shapes for intermittent fasting, and another podcast recommendation from Greg (2:15:07)

May 06, 2021
Testosterone Boosters, Sticking Points, and Bar Velocity Technology
02:03:09

Summary: 

In today’s episode, Greg and Eric reflect on the 4-year anniversary of their monthly research review called “Monthly Applications in Strength Sport,” also known as “MASS,” which they write alongside co-authors Dr. Mike Zourdos and Dr. Eric Helms (15:05). To commemorate the occasion, they’ve released a free “Best of MASS” issue and they're launching a big charity sale from April 27 - May 4. Greg and Eric also present Research Reviews about testosterone boosters (54:46) and barbell velocity-tracking technologies (39:37) in this episode, along with a Coach’s Corner segment about sticking points (1:35:54), some shocking information about eels (1:49:01), and much more.

 

Links: 

Free PDF: Concise breakdowns of 10 recent training and nutrition studies. 
https://www.strongerbyscience.com/mass-best-of/

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

Time Stamps:

Intro/Announcements (0:00). 

Good news (2:20). 

Feats of Strength (9:10). 

4-year anniversary of MASS (15:05). 

Research Review: Technologies for measuring bar velocity (39:37). 

Research Review: Testosterone boosters (54:46).

Coach’s Corner: Sticking Points (1:35:54). 

To Play Us Out: Breakfast casserole, frogs, and eels (1:49:01). 

Apr 22, 2021
BMI, Plant-Based Protein, Stretching, and Mouthguards
02:21:21

Summary

Greg and Eric are back for Season 4! This episode begins with a big announcement about what Greg and Eric have been up to (0:01:17), followed by some Good News (0:06:11) and Feats of Strength (0:19:49). After that, Eric discusses some new research that appears to vindicate plant-based proteins (0:28:48), and Greg discusses new research about how BMI, fat mass, and fat-free mass relate to mortality risk (0:49:03). They close out the show with some practical tips from a Coach’s Corner segment (1:15:33), a few miscellaneous Q&As (1:20:12), and some cooking info to wrap up the episode (2:13:58).

Links

Time Stamps

We’ve been building a diet app! (0:01:17). 

Good news  (0:06:11). 

Feats of Strength (0:19:49). 

Research Review (0:28:48). 

How your Myers-Briggs score dictates your intermittent fasting protocol (1:03:16). 

Very brief p-ratio update (1:13:46). 

Coach’s Corner (1:15:33). 

Q&A (1:20:12). 

Do mouthguards impact performance? (1:20:58). 

What are the connections between flexibility and hypertrophy or strength training? (1:24:44). 

Is ATP supplementation effective for performance enhancement? (1:36:34). 

Is phosphatidic acid supplementation effective? (1:40:40). 

Are sugar-sweetened beverages inherently bad for health? (1:49:26). 

Does neck strength influence concussion risk? (1:56:33). 

Should volume, intensity, and/or frequency of training be titrated based on whether one is cutting or bulking? (2:04:51). 

To Play Us Out: Olive oil blondies of Sohla El-Waylly (2:13:58): https://www.youtube.com/watch?v=oQk9JmtJ2Fc

Check Greg’s Instagram for macro-friendly meal prep recipes: https://www.instagram.com/gregnuckols/

Apr 08, 2021
Fireside Chat #10: Imposter syndrome, sports, life after COVID, and more
01:12:17

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #10, Greg sits down with Eric Trexler to discuss imposter syndrome, sports, life after COVID, and a bunch of other miscellaneous topics.

Links

Time Stamps

Feelings on Ohio State’s shot at next year’s college football championship (0:02:57). 

Post-COVID activities (0:10:03). 

Zombie survival gear (0:13:27). 

What led to Eric’s previous statement: “If you can’t go down to the courthouse and get married today because you are already married, then that is too married to call yourself single” (0:15:57). 

Update on The Netherlands Situation (0:17:32). 

Imposter syndrome (0:19:48). 

Food rationing strategies on a deserted island (0:27:47). 

If you could design the perfect human to excel at your chosen sport, what would that human look like and be like? (0:30:08). 

Favorite fitness influencers by sense of humor/personality (0:46:03). 

Post-COVID travel (0:52:35). 

Food and cooking stuff (0:58:13). 

Mar 04, 2021
EMERGENCY CORRECTION: Greg's Episode 54 correction
00:01:31
Greg issues an emergency correction to a false claim he made in the most recent episode of the podcast.
Jan 23, 2021
P-Ratios, Ischemic Preconditioning, and Q&A
02:03:35

Summary

This is the final episode of season 3, and it features a couple of really in-depth research reviews. After some Good News and Feats of Strength, Eric takes a deep dive into a commonly-held belief in the evidence-based fitness world, and discusses whether or not getting lean will enhance your ability to gain muscle by improving your insulin sensitivity and increasing your p-ratio. After that, Greg has an excellent review covering the topic of ischemic preconditioning, followed by a Q&A segment in which Greg and Eric answer a couple of common questions with some very practical applications.

Content warning: In Greg’s research review, he discusses research that was carried out in dogs. If you love dogs as much as Greg and Eric do, this might be upsetting, and you might want to skip that part of the show. If so, please skip the discussion that occurs between 1:07:16 and 1:09:56.

Links

If you’d like to receive Research Roundup emails, please sign up for our email list

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:01:00). 

Good news (0:04:17). 

Feats of Strength (0:12:44). 

Research Review: P-Ratios and Hypertrophy (0:20:02). 

Relevant studies: 

Research Review: Ischemic Preconditioning (1:04:22). 

Relevant studies:

 Content warning begins: discussion of invasive research carried out in dogs (1:07:16). 

Content warning ends: discussion of dog research is complete (1:09:56). 

Q&A (1:28:02). 

  • Can you gain muscle while eating at maintenance calories if you’re getting adequate protein and have body fat to spare? (1:28:28). 
  • Do you think that new lifters might be better off by initially avoiding an “evidence-based” approach to training and nutrition? (1:29:54). 
  • What are some recipes for high-volume, low-calorie foods for limiting hunger when you’re trying to get shredded? (1:44:49). 

To Play Us Out: SMART goals and cooking flavor pastes (1:50:45). 

Jan 21, 2021
Fireside Chat #9: 2020 Year in Review and Goals for 2021
01:20:21

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #9, Greg sits down with Eric Trexler to discuss observations and lessons learned from 2020, along with new goals for 2021. They try their hardest to keep it light and fun, but ultimately fail.

If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity

Subreddit: https://www.reddit.com/r/StrongerByScience/

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Eric’s observations and lessons learned (0:03:25). 

Greg’s observations and lessons learned (0:24:10). 

The good vibes sour (0:29:52). 

Eric’s goals for 2021 (0:54:58). 

Greg’s goals for 2021 (1:05:59). 

Parting words of wisdom (1:11:29). 

Jan 07, 2021
Protein, Fish Oil, Glycogen, and What Limits Muscle Growth
02:03:55

This is the final episode of 2020, and it’s a science-heavy episode packed full of information. After some Good News and Feats of Strength, Eric revisits a couple of previous segments and social media posts about optimal protein intakes and the potential benefits of fish oil. Greg got some new information about a paper evaluating the use of strength blocks to increase hypertrophy, so he revisits that topic as well. Finally, Greg and Eric share some new research reviews about the importance of muscle glycogen depletion for lifters and biological factors that may limit the growth of muscle fibers, followed by a sincere “thank you” to close out the year.

If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/. 

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity. 

Subreddit: https://www.reddit.com/r/StrongerByScience/. 

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. 

TIME STAMPS

Intro/Announcements (0:00:41). 

Good news (0:01:08). 

Feats of Strength (0:06:16). 

Clarifications, Rigid Defensiveness, and Aggressive Counter-Attacks (0:16:28). 

Protein (0:16:55): 

Fish oil (0:46:41): 

Strength blocks to enhance hypertrophy (1:00:51): 

Research Review (1:04:59). 

Modest Glycogen Depletion May Impact Lifting Performance More Than You Think (1:06:06). 

Biological factors that may limit muscle fiber growth (1:21:51 ). 

To Play Us Out: Thank you (1:57:55). 

Dec 24, 2020
Protein, Lactate, and Strength Phases to Boost Hypertrophy
02:05:43

Summary

Today’s episode features some Good News and Feats of Strength, followed by a huge Research Roundup to get you all caught up on recent happenings in the world of exercise science and sports nutrition. Topics covered include optimal protein intake, essential amino acids, meal timing, lactate, relationships between sleep and hunger, and muscle memory. Greg also discusses a recent study suggesting that adding strength phases to your training may promote greater hypertrophy. This study has made the rounds on social media and been widely discussed in the evidence-based fitness world, but there are some important details to consider before drawing conclusions on the topic. Finally, to play them out, Eric and Greg discuss some major food controversies that have shaken Eric to his core.

Links

Time Stamps

Intro/Announcements (0:01:00). 

Good news: COVID vaccines, open science (0:04:12). 

Feats of Strength (0:17:16). 

Research Roundup (0:24:33). 

Optimal Protein Intake (0:25:15). 

Essential Amino Acids (0:35:39). 

Meal Timing (0:42:55). 

Preceding a Hypertrophy Phase with a Strength Phase (0:52:22). 

Sleep and Hunger (1:13:45). 

Lactate (1:22:23). 

Muscle Memory (1:40:07). 

To Play Us Out: Major food conspiracies (1:49:15). 

Dec 10, 2020
2020's Most Notable Research (with guests Eric Helms and Mike Zourdos)
01:44:23

If you’d like to subscribe to MASS (or read more about it), you can find it at: https://www.strongerbyscience.com/mass/. 

If you’d like to receive Research Roundup emails, please sign up for our email list

To join in on the SBS conversation, check out our new Facebook group and subreddit

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. 

 

TIME STAMPS

Introductions (0:02:00). 

The First Bodybuilding Refeed Research (0:07:58). 

Penalty: Reduction in Gains for Interference (0:23:43).  

The Evidence for Myonuclear Muscle Memory May be Murkier Than Commonly Believed (0:55:17).  

Shedding Some Light on Vitamin D Supplementation: Does It Increase Strength In Athletes? (1:09:29). 

A Progression Framework for Hypertrophy (1:21:31).  

Nov 26, 2020
Q&A: Cortisol, Hydration, Anti-Nutrients, and Deadlift Recovery
02:05:08

If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity

Subreddit: https://www.reddit.com/r/StrongerByScience/

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00:44). 

Good News and Bad News (0:03:35). 

Q&A (0:13:41). 

Should people be worried about “anti-nutrients?” (0:13:46). 

How can we re-sensitize our muscles to hypertrophy? (0:22:15). 

How much water does the typical lifter need? Does timing of ingestion matter? Should water intake be reduced at night? (0:29:38). 

Why is deadlifting considered more fatiguing than squatting? (0:44:22). 

Do “altitude masks” enhance training adaptations? (0:54:41). 

Studies discussed:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4879455/. 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7338098/. 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7444164/. 

What are the risks and benefits of using nicotine to suppress appetite and increase energy? (1:08:17 ). 

Does cortisol really impact body composition and fat storage? (1:27:28). 

Research for further reading:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3959161/. 

Should people generally do minimalist, barbell-only warmups before their workouts? Are more extensive warmups a waste of time and energy? (1:34:24). 

Will blood tests for an avid lifter or natural bodybuilder reveal any expected abnormalities? (1:40:37). 

Studies discussed:

https://pubmed.ncbi.nlm.nih.gov/33105363/. 

https://pubmed.ncbi.nlm.nih.gov/28119632/. 

https://pubmed.ncbi.nlm.nih.gov/31134054/. 

https://pubmed.ncbi.nlm.nih.gov/30837600/. 

To Play Us Out: Replication in science (1:51:11). 

https://journals.sagepub.com/eprint/VEZTE8C9RDIBQ52CWMCP/full?fbclid=IwAR1kyJVg9_vXWa8pX5gIpz_tRdrcb93gOQkpd-hsFyDfhZWPrw5NxD9Ptl0

Nov 19, 2020
Protein & Kidney Function; Cholesterol & Training Adaptations
02:13:01

If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/. 

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity. 

Subreddit: https://www.reddit.com/r/StrongerByScience/. 

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00:30). 

Good news (0:02:33). 

Feats of Strength (0:08:43). 

Research Review: High-protein diets and kidney function (0:09:58). 

Studies discussed:

  • https://academic.oup.com/ndt/article/35/1/1/5614387
  • https://academic.oup.com/ndt/article-abstract/35/1/98/5511599
  • https://academic.oup.com/ndt/article/35/1/106/5320337

Research Review: Dietary cholesterol and training adaptations (0:48:57). 

Studies discussed:

  • https://pubmed.ncbi.nlm.nih.gov/32576297/
  • https://pubmed.ncbi.nlm.nih.gov/28978542/
  • https://faseb.onlinelibrary.wiley.com/doi/10.1096/fasebj.25.1_supplement.lb563
  • https://journals.lww.com/acsm-msse/Fulltext/2007/05001/Effect_of_Dietary_Cholesterol_on_Muscle.1949.aspx
  • https://link.springer.com/article/10.1007/s12603-009-0016-y
  • https://academic.oup.com/biomedgerontology/article/62/10/1164/568431

 Q&A (1:29:05). 

Is there a simple way to judge if I'm gaining too much fat during a bulk? (1:29:14). 

When we talk about CNS fatigue, what are we actually talking about mechanistically? Is there anything we can specifically do to improve CNS recovery? (1:41:52). 

Rapid fire for Eric (1:55:56):

  • Is there any benefit regarding creatine cycling?
  • What's your take on supplementing with leucine at every meal to optimize MPS?
  • Does the effect of citrulline malate decrease with continuous use?
  • If you are supplementing with collagen to help repair soft tissue and possibly mitigate pain, do you think it would be beneficial to antagonize the problem areas during your workouts to elicit an inflammatory response?
  • For body comp and performance purposes, what are your thoughts on “behavior based” dietary interventions, rather than focusing solely on macro targets?
  • Should athletes focused on cutting weight in a caloric deficit be worried about micronutrient deficiency?

To play us out: Off-topic question (2:04:46). 

Given how you both train, what’s the biggest animal you think you could fight with caveman technology and win?

Nov 05, 2020
Breakfast, Glycine, Muscle Knots, and Trigger Points
01:51:38

Season 3 pushes forward, and today’s episode is packed with information. The episode begins with some announcements, arguably good news, and feats of strength, followed by a couple quick research reviews about optimal breakfast composition to adequately fuel training and the potential applications of glycine supplementation for tendon and ligament adaptations. Then, Greg and Eric field listener questions about caffeine tolerance, muscle knots, trigger points, and more. To play us out, Greg shares some stunning revelations that will change the way you think about crabs. 

If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity

Subreddit: https://www.reddit.com/r/StrongerByScience/

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements, and a major correction (0:00:33). 

Good news (0:01:55). 

Selling Out (0:13:59). 

Feats of Strength (0:21:35). 

Research Review (0:26:29). 

Optimal breakfast to fuel training (0:26:45)

Relevant studies:

https://pubmed.ncbi.nlm.nih.gov/30707135/. 

https://pubmed.ncbi.nlm.nih.gov/32174286/. 

https://pubmed.ncbi.nlm.nih.gov/32674691/. 

Glycine supplementation for tendons and ligaments (0:42:23). 

Relevant studies: 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153947/. 

https://pubmed.ncbi.nlm.nih.gov/20093739/. 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371618/. 

Q&A (1:01:57). 

Ant-Man Wilks score revisited (1:02:01). 

Can you rank cooking methods from best to worst in terms of how they impact micronutrient content? (1:03:57). 

If strength/size gains come back relatively quickly after a cut, is there any benefit to cutting at a less conservative pace in order to spend a higher percentage of the year in a lean bulking phase? (1:07:43). 

Is flywheel training good for hypertrophy? (1:20:23). 

It is necessary to cycle caffeine for its ergogenic effects? (1:26:15). 

Are muscle knots and trigger points “real” and worth caring about? (1:36:10). 

To play us out: Crabs (1:44:40). 

Oct 22, 2020
Bench Angles, Appetitive Traits, and Mesocycle Progression
02:05:47

If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/. 

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity. 

Subreddit: https://www.reddit.com/r/StrongerByScience/. 

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. 

TIME STAMPS

Intro/Announcements: new Facebook group, subreddit, and sponsor (0:00:36). 

Good news: animal edition (0:07:00). 

Feats of Strength (0:16:05). 

Research Roundup (0:18:49). 

Acute effects of cannabis consumption on exercise performance: a systematic and umbrella review (https://pubmed.ncbi.nlm.nih.gov/32734752/) (0:19:10). 

Caffeine increases strength and power performance in resistance‐trained females during early follicular phase (https://onlinelibrary.wiley.com/doi/10.1111/sms.13776) (0:26:15). 

Appetitive traits as targets for weight loss: The role of food cue responsiveness and satiety responsiveness (https://www.sciencedirect.com/science/article/abs/pii/S0031938420303322) (0:33:37). 

Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7449336/) (0:43:28). 

Creatine Supplementation Does Not Influence the Ratio Between Intracellular Water and Skeletal Muscle Mass in Resistance-Trained Men (https://pubmed.ncbi.nlm.nih.gov/32916658/) (0:50:15). 

µ-Opioid receptor–induced synaptic plasticity in dopamine neurons mediates the rewarding properties of anabolic androgenic steroids (https://stke.sciencemag.org/content/13/647/eaba1169) (1:00:11). 

Metabolic adaptation is an illusion, only present when participants are in negative energy balance (https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqaa220/5897225) (1:10:30). 

Are questionable research practices facilitating new discoveries in sport and exercise medicine? The proportion of supported hypotheses is implausibly high (https://pubmed.ncbi.nlm.nih.gov/32699001/) (1:18:01).

Call to increase statistical collaboration in sports science, sport and exercise medicine and sports physiotherapy (https://pubmed.ncbi.nlm.nih.gov/32816788/) (1:25:37). 

Coach’s Corner: how to progress load throughout a mesocycle (1:28:33). 

Q&A: what is Ant-Man’s Wilks score? (1:45:31). 

To play us out: football season barbecue tips (1:54:38). 

Oct 08, 2020
Fireside Chat #8: Motivation, sports, steroids, and more
01:19:09

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #8, Greg sits down with Eric Trexler to discuss motivation, sports, steroids, and more.

If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa

Time Stamps

What's the best way to motivate yourself? (0:01:20). 

What happens behind the scenes of SBS? (0:10:33). 

If you were to compete in a sport that was neither a strength sport nor one of the big 4-5 spectator sports of the western world, what would it be and why? (0:24:50). 

What sport is the most fascinating to you, or the sport in which it seems most unbelievable to reach the top levels of competition? (0:32:04). 

Why have you stayed steroid-free? (0:51:10). 

If you could take a pill to make you smarter, would you do it? (1:09:33). 

Sep 10, 2020
Fireside Chat #7: Open science and biggest gym fails
01:11:19

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #7, Greg sits down with Eric Trexler to discuss the open science movement and their biggest gym fails.

If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa

TIME STAMPS

Quick “good news segment” update (0:00:19). 

What’s your take on the “open science” movement? (0:01:49). 

Article mentioned: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1420798/. 

Organization mentioned: http://storkinesiology.org/. 

What are your most hilarious gym fails? (0:59:32). 

Aug 06, 2020
Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up
02:31:01

Description: After opening the final episode of the season with a Good News segment, Greg & Eric make SBS Podcast history with the first ever prospective Feats of Strength segment. After that, Greg & Eric have an extensive Research Roundup segment in which they cover some brand new highlights from the freshly-updated Meta-Analysis Master List on StrongerByScience.com. That’s followed by a lengthy Q&A segment in which Greg & Eric try to answer as many training and nutrition questions as possible before the current season of the show comes to a close. Finally, they answer a couple of professional development questions for aspiring trainers and research interpreters To Play Them Out. 

Summer break begins with the conclusion of this episode, but Greg & Eric will be back with regular episodes in the fall. In the meantime, keep an eye out for the bonus audio content that will be released throughout the summer. 

To access the full Meta-Analysis Master List, you can go to https://www.strongerbyscience.com/master-list/. 

If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa. 

If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators. 

If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/. 

TIME STAMPS

Announcements (0:01:30). 

Good news (0:02:13): 

Feats of Strength: Prediction Edition (0:03:56). 

Research Roundup: Meta-analysis update highlights (0:09:15). 

Greg’s metas (0:11:01): 

Eric’s metas (0:40:00): 

Q&A (1:14:18): 

  • Based on its mercury content, how much canned tuna can you eat on a weekly basis? (1:14:26). https://www.fda.gov/food/consumers/advice-about-eating-fish. 
  • Can I spread my training throughout the entire day instead of doing everything within a 60-90 minute “workout” period? (1:17:37).  
  • Does hypothalamic amenorrhea impact hypertrophy? If eating at maintenance (or in a caloric surplus), does hypothalamic amenorrhea still have a negative impact on hypertrophy and athletic performance?" (1:20:47). 
  • How should we approach kids/adolescents and resistance training? How young is too young? Are there additional safety concerns? (1:25:30). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532191/

Rapid fire Q&A for Eric (1:34:14): 

  • Is it likely that habitual intake of nitrate-rich vegetables can induce the same ergogenic benefits that highly-concentrated supplements can? 
  • L-citrulline dosing guidelines. 
  • What is the optimal speed for consumption of a protein bolus? 
  • Is there a link between high-protein diets and kidney stones? 
  • L-theanine: purpose and dosing guidelines. 

Rapid fire Q&A for Greg (1:45:53): 

  • Lifting belts. 
  • Does acetylsalicylic acid (Aspirin) blunt hypertrophy or strength gains? 
  • Does being younger (16-19 years old) affect strength negatively? 
  • Categorizing lifters as “beginner,” “intermediate,” and beyond. 

To play us out: professional development questions (2:00:48). 

  • I am a newly certified personal trainer, and I am planning to submit applications for personal trainer positions at commercial facilities in a couple weeks. How does a new trainer know when they are "ready" to take on clients? 
  • I'm a first year psychology student. We recently had a class on how to read research articles, and many course materials laid out processes that would take about 5-6 hours for every single paper. What is your process for reading research? Does this change when you’re trying to get acquainted with a whole new body of literature versus evaluating a single paper on a familiar topic? 
Jul 02, 2020
Betaine, Sodium Bicarbonate, and Evaluating New Research as it Develops
01:51:46

Today’s episode starts off with a Good News segment and some brand new Feats of Strength. After that, Eric discusses his most recent SBS article about Betaine, and addresses some of the feedback that the article has received. This segment opens up into a broader discussion about how to evaluate a new body of research as it’s developing. Topics include conflicts of interest, how much evidence is required to justify experimentation, and when we can confidently conclude that an intervention simply doesn’t work. Some historical examples are discussed along the way, with some background information about how the steroid, creatine, caffeine, and citrulline malate literature developed over time. After that, Greg and Eric share a quick Research Roundup segment, followed by some off-topic questions To Play Them Out. 

If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa. 

If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators. 

If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/. 

 

TIME STAMPS

Announcements (0:01:14). 

Good news (0:02:44): 

SBD replacing Metal singlets and DL socks for lifters who bought them in the past year.

Bionic Eye, As Sensitive as The Human Retina, May Give Sight to Millions: https://www.goodnewsnetwork.org/bionic-eye-sensitive-as-a-human-retina-may-give-sight-to-millions/.  

Simple Injection Could Be the Cure for Wrestlers and Athletes Suffering From ‘Cauliflower Ear’: https://www.goodnewsnetwork.org/injection-could-cure-cauliflower-ear/. 

Feats of Strength (0:10:16). 

SBS Article Discussion: Betaine (0:19:58): https://www.strongerbyscience.com/betaine/. 

Broader discussion on research interpretation (0:26:14). Subtopics include:

How much do conflicts of interest matter? Are some conflicts more notable than others? 

When do we have enough evidence to justify trying something that’s unproven? 

When do we have enough evidence to conclude that something definitely doesn’t work? 

Historical perspectives: How did the steroid, creatine, caffeine, and citrulline malate literature develop over time? What would have been some ramifications of forming conclusions too quickly as the initial studies came out? 

Other recent SBS articles (1:01:46): 

https://www.strongerbyscience.com/returning-to-training/ (By Dr. Mike Zourdos and the MASS team). 

https://www.strongerbyscience.com/risks-of-returning/ (By Dr. Jason Eure, DPT). 

Research Roundup (1:05:37): 

To receive research roundup emails, you can sign up at: https://www.strongerbyscience.com/newsletter/. 

Vitamin C and recovery (1:06:16): https://pubmed.ncbi.nlm.nih.gov/32162041/, https://www.strongerbyscience.com/antioxidants/. 

Sodium bicarbonate supplementation and strength/muscular endurance (1:12:00): https://pubmed.ncbi.nlm.nih.gov/32096113/ , https://pubmed.ncbi.nlm.nih.gov/31533750/

Effect size discussion (1:28:53). 

Power analysis for interactions: http://daniellakens.blogspot.com/2020/03/effect-sizes-and-power-for-interactions.html. 

To play us out: A few off-topic questions (1:37:54). 

Will you guys rescind your statements about liking Rage Against the Machine now that it has come out that they are actually leftists? 

How do you maintain focus while doing work very late at night? 

What’s your favorite method for making coffee? 

Jun 18, 2020
Caffeine Genes, Brown Adipose Tissue, Concurrent Training, and Hangovers
02:09:32

In today’s episode, Greg and Eric share a little bit of good news, followed by a Feats of Strength segment. That’s followed by a Research Roundup segment discussing brand new research on the influence of genes on caffeine responses, recovery postures during high-intensity exercise, time-restricted feeding (intermittent fasting), and concurrent training (cardio + lifting). After that, Greg and Eric field some listener questions in a Q&A segment covering topics including cold exposure, the effects of race and ethnicity on body composition estimation, nutrition during deloads, and hangover prevention tips. Finally, Evan Peikon is featured in this week’s On The Rise segment, and a few off-topic questions are answered to play us out.

If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa. 

If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators. 

If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/. 

 

TIME STAMPS

Announcements (0:01:00). 

Good news (0:02:47). 

Breakthrough For Kenyan Scientists Who Discover Natural Microbe That Completely Stops Malaria in Mosquitoes: https://www.goodnewsnetwork.org/microbe-completely-stops-malaria-in-mosquitoes-discovered/. 

Specially-Trained Dogs Have Saved 45 Rhinos From Poachers in South Africa: https://www.goodnewsnetwork.org/dogs-have-saved-45-rhinos-from-poachers/. 

Feats of Strength (0:06:38). 

Research Roundup (0:16:38). To receive research roundup emails, you can sign up at: https://www.strongerbyscience.com/newsletter/. 

Caffeine and genetics (0:17:40). 

Grgic et al. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7161272/. https://pubmed.ncbi.nlm.nih.gov/32168870/. 

Effects of Two Different Recovery Postures during High-Intensity Interval Training (0:33:52). 

Michaelson et al. https://journals.lww.com/acsm-tj/fulltext/2019/02150/effects_of_two_different_recovery_postures_during.1.aspx. 

Four Weeks of Time-Restricted Feeding Combined With Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood Biomarkers (0:45:37).  

Stratton et al. https://pubmed.ncbi.nlm.nih.gov/32316561/. 

Adaptations to strength training differ between endurance-trained and untrained women (0:58:14). 

Vikmoen et al. https://link.springer.com/article/10.1007/s00421-020-04381-x. 

Q&A (1:09:48). 

Can cold exposure be used as a fat loss strategy? (1:10:01). 

Do you buy the idea that certain ethnicities have a genetic tendency to store fat in different places? (1:24:04). 

Should nutrition be altered during a deload? (1:31:51). 

Best hangover cure/prevention tips? (1:37:41). 

On the Rise (1:49:39). 

Evan Peikon: https://www.instagram.com/evan_peikon/. https://www.trainingthinktank.com/

To play us out (1:53:32): 

Pancakes vs. waffles? Cool Ranch Doritos vs. Nacho Cheese? 

R or SPSS or Excel? 

Jun 04, 2020
Fireside Chat #6: Research pet peeves, alternate careers, social media, and self-love
01:20:38

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #6, Greg sits down with Eric Trexler to discuss common research things that bother them, other careers they’ve considered (or are considering), their social media habits, how to develop self-love and positivity, and some of the most unbelievable outliers they’ve seen in the gym.

If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa. 

TIME STAMPS

What bothers you the most when you come across it in a study? (0:00:55). 

What other careers have you considered? Are there any other careers that you’d like to pursue in the future? (0:24:06). 

Are you mindful about what you share on social media? What’s your thought process behind what you post? (0:35:25). 

How does one develop self-love, self-confidence, and a positive outlook on life? (0:46:59). 

What are some of the most unbelievable “outlier things” you’ve seen in the gym? (1:02:18). 

May 21, 2020
Pelvic Health, Lifting During and After Pregnancy, and More with Marika Hart and Molly Galbraith
01:41:45

In today’s episode, Greg and Eric sit down for an interview with Molly Galbraith and Marika Hart from Girls Gone Strong. The conversation covers a wide range of female-specific lifting topics, including pelvic health, resistance training during and after pregnancy, and more. If you are a female lifter, or train female lifters, this interview is full of incredibly useful (and potentially surprising) information that isn’t discussed nearly as frequently as it should be.

Time Stamps

Pelvic health (incontinence, pelvic organ prolapse, pelvic floor dysfunction, and more) (0:00:49). 

Unbelievable prevalence statistics related to pelvic health in female athletes (0:15:26). 

Lifting and pregnancy: First trimester (0:39:38). 

Lifting and pregnancy: Second trimester (0:55:00). 

Lifting and pregnancy: Third trimester (1:02:31). 

Lifting and pregnancy: After childbirth (1:09:57). 

Other “blind spots” that male coaches should know about (1:27:51). 

Contact information and resources (1:35:15). 

Links to resources: 

Guidelines for pre- and postnatal exercise: 

Free resources for continued learning: 

Paid resource for continued learning:

May 14, 2020
Behavior Change and Eating Habits with Dr. Krista Scott-Dixon
01:04:17

In today’s episode, Greg and Eric sit down for an interview with Dr. Krista Scott-Dixon. Topics of discussion include behavior change, how to change eating behaviors, common mistakes that dieters and nutrition coaches make, and how someone might assess (and potentially improve) their relationship with food. 

Of course, this discussion is for educational purposes; if you suspect that you have disordered eating habits, you should consult with a qualified medical professional. 

Time Stamps

Krista’s background (0:01:18). 

Why is it so difficult to change behavior in general? (0:04:01). 

Are eating habits particularly hard to change? How do we successfully change them? (0:09:12). 

What are some big or common mistakes that nutrition coaches make with their clients? (0:28:42). 

What are the biggest mistakes you see people make when they have an unsuccessful diet attempt? (0:32:08). 

How do you make behavior change seem “sexy” or “exciting” to people? (0:38:12). 

What exactly influences our relationship with food, and how might we go about improving it? (0:47:51). 

The importance of cooking (0:58:00). 

May 07, 2020
Interview with Jeff Nippard: On genetic limits, FFMI, training, and nutrition
01:46:15

In today’s episode, Greg and Eric sit down for an interview with Jeff Nippard. Topics of discussion include genetic limits, fat-free mass index, high-frequency training, how Jeff’s training and nutrition approaches have evolved over the years, Jeff’s process for creating high-quality content, and the applications and limitations of EMG research. 

TIME STAMPS

How does it feel to be fake natty? (discussion on FFMI and genetics and FFMI) (0:01:12). 

How has your training evolved over the years? (0:13:55). 

High-frequency training (0:36:12). 

What’s your diet history? (discussion on bulking, post-cut weight gain, etc.) (1:06:50). 

The content side (discussion about Jeff’s process for creating content) (1:19:12). 

Applications and limitations of EMG research (1:32:43). 

Apr 30, 2020
Fireside Chat #5: Fitness myths, music, determinism, and the infamous 'Florida Man'
00:56:19

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #5, Greg sits down with Eric Trexler to discuss fitness myths that they wish were true, music, determinism, and the infamous “Florida Man.”

If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa

Time Stamps

Eric makes announcements (and flexes) (0:00:30). 

Links: https://www.nutritioncoachingglobal.com/. 
https://www.frontiersin.org/articles/10.3389/fpsyt.2020.00329/full. 

Fitness myths we wish were true (0:03:11). 

Music (0:17:24). 

  • Eric's favorites: Radiohead, INTERPOL, the strokes, the black keys, wilco/rage against the machine, audioslave, dave rawlings & gillian welch. 
  • Greg's favorites: Rise Against, Anberlin, Yellowcard, Silverstein.  Harder stuff:  RATM, Lamb of God, Children of Bodom. Mainstream stuff: Post Malone, Katy Perry (Teenage Dream), Taylor Swift (1989), Early BOB (adventures of bobby ray and strange clouds), Daft Punk, Muse, Kanye, Jay-Z, Eminem (super hit and miss), Borns, Chvrches, Kendrick, early Luda, Arctic Monkeys, J Cole. Slightly less popular: Coheed, Tech N9ne, Saosin, Run the Jewels, Shiny Toy Guns, Stormzy, Brother Ali, Freddie Gibbs. Older: Biggie, Billy Joel, Elton John, David Bowie, Earth Wind and Fire. While I’m working: classical guitar (John Williams, Andy McKee, Andres Segovia), or synthwave. 

Determinism (0:26:33). 

“Florida Man…” (0:45:12). 

Apr 23, 2020
Gut Health with Dr. Gabrielle Fundaro
01:10:13

In today’s episode, Greg and Eric sit down for an interview with Dr. Gabrielle Fundaro. The discussion covered a wide range of topics related to gut health, including fiber intake, meat intake, artificial sweeteners, sugar alcohols, probiotics, and much more. 

TIME STAMPS

Dr. Fundaro’s background (0:00:29). 

What exactly is “gut health”? (0:04:14). 

Are “enterotypes” legit?  (0:11:16). 

Fiber (0:15:50). 

Meat (0:18:57). 

Artificial sweeteners and sugar alcohols (0:26:46). 

Fermentable foods (0:40:00). 

Prebiotics and probiotics (0:44:55). 

Antibiotics (0:51:09). 

Fecal transplants (0:57:15). 

Summary and conclusions (1:02:44). 

Does Dr. Fundaro use any training or nutrition strategies that aren’t fully supported by scientific evidence yet? (1:06:01). 

Apr 16, 2020
Q&A: Training frequency, reducing caloric intake on rest days, and isometric training
01:31:43

In today’s episode, Greg and Eric share a little bit of good news, followed by a Q&A segment. Topics covered include training frequency, reducing caloric intake on rest days, strength reductions during weight loss, low-calorie diets, isometric training, and much more. Then, this week’s On The Rise segment features Daniel DeBrocke. Finally, Eric shares an easy lentil soup recipe that is actually pretty good.   

If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa

If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators

 

TIME STAMPS

Good News (00:01:08). Links: 

Q&A

Do you try to limit things like caffeine, artificial sweeteners, diet soda, or any calorie-free things, either during a weight loss diet or during maintenance or bulking phases? (00:07:11). 

How much of a difference do steroids make for muscle growth? (00:16:01). 

Links: 

https://www.strongerbyscience.com/much-steroids-increase-hypertrophy/. 

https://www.strongerbyscience.com/steroids-and-strength-differences/. 

When experiencing strength loss while cutting, how can you tell if the loss in strength is a natural part of being in a caloric deficit, or a result of overreaching? (00:23:06). 

I have been squatting 2 or 3 times a week for the last year. Is it reasonable to expect to continue progressing while only squatting once a week? How should I structure it to get the most out of it? (00:35:36). 

I've heard meal timing throughout the day is fairly inconsequential, but does the literature show any meaningful benefits to having high calorie workout days and low calorie rest days? Specifically for limiting fat accumulation? (00:44:04). 

What's the latest on strength and isometrics? Given gym closures and my limited home equipment, I'm thinking of using isometrics to help maintain strength on the squat, bench, and deadlift. (00:58:08). 

Study: https://www.ncbi.nlm.nih.gov/pubmed/30580468. 

Eric has mentioned a couple times that he's gotten down to 1500 calories during prep. Other than copious amounts of shredded chicken, what would the most nutritionally-complete 1500 calorie meal plan look like? (01:07:21). 

On The Rise: Daniel DeBrocke (01:21:13). 

https://kabukistrength.com/optimize-recovery-maximal-strength-gains-daniel-debrocke/. 

https://www.stackedstrength.com/. 

https://www.instagram.com/stackedstrength/. 

To Play Us Out: Chef Eric’s Easy Lentil Soup (01:24:58). 

Apr 09, 2020
Fireside Chat #4: Hidden talents, changing people's minds, and beer
01:15:50

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #4, Greg sits down with Eric Trexler to discuss their hidden talents, their transitions from “bro-science” to evidence-based fitness, changing peoples’ minds, and beer. 

If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa

Time Stamps

Hidden talents (00:01:07). 

Transitioning from “bro-science” to evidence-based fitness (00:19:38). 

Changing people’s minds (00:32:45). 

Beer (01:01:19). 

Apr 06, 2020
Fireside Chat #3: Style and fashion, defining moments, and food questions
00:59:30

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #3, Greg sits down with Eric Trexler to discuss their style and fashion preferences, reflect on a couple of defining moments in their lives, and answer a series of controversial food questions.

If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa

**TIME STAMPS** 

Style and fashion (00:00:35). 

Defining moments (00:22:13). 

Controversial food questions (00:43:03). 

Apr 02, 2020
Fireside Chat #2
01:09:37

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #2, Greg sits down with Eric Trexler to discuss their biggest pet peeves and provide unreliable advice about dating and relationships.

If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa

**TIME STAMPS** 

Biggest pet peeves (00:05:23). 

Favorite games (board games, video games, etc.) (00:19:03). 

Dating (00:27:50). 

Relationships (00:44:30).

Mar 30, 2020
Fireside Chat #1
00:59:42

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #1, Greg sits down with Eric Trexler to discuss television, film, and work-life balance.

If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa

**TIME STAMPS** 

Television (00:01:37). 

Film (00:27:45). 

Work-life balance (00:39:04).

Mar 26, 2020
Immune Function, Home-Based Workouts, Fat Burners, and Lifting with Long Limbs
02:08:04

The COVID-19 pandemic has had wide-ranging impacts, with some of those impacts relating to fitness. In today’s episode, Greg and Eric discuss the small, free, easy things you can do to support normal immune function, and how to construct some effective home-based workouts with little to no equipment. After that, they debut a “Good News” segment, which we all could use, followed by a Q&A segment that includes questions about protein intake, lifting with long limbs, eating to support injury prevention (or recovery), bench press range of motion, fat burners, and more. Finally, Greg shares a risotto recipe to play us out, and Eric adds a couple extra tips to take that risotto to the next level.   

New article – "How to Make Gains Without a Gym" – https://www.strongerbyscience.com/no-gym/. 

If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa. 

If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators. 

Finally, keep an eye out for some extra, off-topic episodes in the days to come. 

 

TIME STAMPS

News and Announcements (0:01:35). 

Coach’s Corner (0:06:55). 

Supporting immune function (0:07:00). 

Home-based workouts with no (or minimal) equipment (0:20:29). 

Good News (0:48:20). 

Q&A (0:54:18). 

  • What is the evidence around nutrition and injury prevention or recovery? Specifically, is there any research on prolonged cuts and effect on risk of injury? (0:54:26).
  • Should long-limbed lifters train differently than lifters with more typical proportions? Does this advice change if the focus is strength versus hypertrophy? (1:00:05).
  • Two protein questions. 1) There are huge discrepancies with protein recommendations. Some organizations recommend as low as 0.36g per pound, but some bodybuilders eat 400-500g per day. Where is the sweet spot, and is it possible to over-do it? 2) For my total daily protein intake, should I only count proteins from animal and dairy sources, since they are considered “high-quality” or “complete” proteins? (1:17:29).
  • Is there enough evidence to justify modifying training to include some bench pressing with a particularly long range of motion? For example, adding in some bench pressing with a flatter back arch and narrower grip? (1:30:57).
  • I am currently taking a stim-free fat burner with several ingredients, and I feel like it helps curb my appetite. Are these ingredients actually doing anything, or am I just wasting my money? (1:41:13).

To Play Us Out: How to make risotto (1:52:46). 

Mar 23, 2020
Heart Rate Variability, Antagonist Stretching, and Chrononutrition
02:10:02

Greg and Eric’s plans to morph the show into a political podcast have met an untimely end, but the show must go on. In today’s episode, they discuss some totally unsubstantiated claims about the coronavirus, also known as COVID-19, followed by some impressive Feats of Strength. After that, Eric shares a research review about how the timing of your meals may alter the metabolic response to feeding, then Greg shares a research roundup about energy expenditure during times of vigorous mental effort, antagonist stretching for strength and power, and using heart rate variability to gauge your recovery from lifting. Then, Greg and Eric answer a few listener questions, share a very tentative recommendation for the “On the Rise” segment, and share a very confident recommendation for the “On the Rise” segment. To close the episode, Greg discusses some of his favorite sources of fun, informative educational content that is not fitness related, and Eric one-ups him by sharing the only source of information a person would ever need.

If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa

If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators

 

– TIME STAMPS –

New program for sale: Average to Savage 2.0: https://www.strongerbyscience.com/average-to-savage/ (0:00:59). 

Lamenting the untimely terminations of the Klobuchar and Bloomberg campaigns (0:05:30). 

Coronavirus (COVID-19) impacts the fitness world (0:07:29). 

 Feats of Strength (0:13:20). 

Research Review: Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner On High-Calorie as Well as Low-Calorie Meals (0:21:03). 

Research Roundup (0:35:31). 

Q&A (0:59:44). 

  •  Advice for reducing the interference effect for recreational lifters? (0:59:49). 
  • Do you need to worry about your muscle fiber type when it comes to power and rate of force development? From a training perspective, what can be done to improve power and rate of force development? (1:10:31). 
  • Given its osmolytic properties, could taking trimethylglycine (betaine) during “peak week” be a good idea for natural bodybuilders? Has it been tried before? (1:27:59). 
  • Are programs limited by our natural tendency to think in weeks? Could it be beneficial to have microcycles that last, for example, 5 days or 9 days? (1:45:15). 

On the Rise? Marco Sterpa (1:52:21). 

On the Rise: Travis Pollen (1:57:10). 

To Play Us Out (2:01:00)

  • Sources of fun, informative educational content that is not fitness-related. 
Mar 12, 2020
Antioxidants, Injury Risk Factors, and the Conjugate Method
01:58:25

We’re back with a new episode after a week of exhausting President’s Day and National Sticky Bun Day celebrations. In today’s episode, Greg shares some Feats of Strength, along with an announcement about how to participate in a Reddit Program Party featuring his new program, Average to Savage 2.0. This episode also features discussions about two new articles on the website; one article discusses everything lifters would want to know about antioxidants, and the other discusses which factors influence injury risk in powerlifters. After that, we discuss some research about muscle protein synthesis and links between artificial sweeteners and stroke risk, followed by some Q&A questions. We also debut a new segment called “On the Rise,” in which we showcase up-and-coming creators of fitness content that are worth a follow. Finally, to close out the show, Greg shares some cooking-related information, then I totally upstage and outshine him with my spicy chicken recipe. 

TIME STAMPS

Preparing for Leap Day (0:00:53). 

Announcement: Reddit Program Party, featuring Average to Savage 2.0 (0:01:32). 

Happy President’s Day and National Sticky Bun Day from the Stronger By Science Family (0:03:22). 

Feats of Strength (0:04:47). 

SBS Article Discussion: “Antioxidants for Lifters: A Review of the Evidence” (0:10:17). 

SBS Article Discussion: “What Factors Influence Injury Risk in Powerlifters? (Injury series, Part 3)” (0:36:57). 

Artificial Sweeteners and Risk of Stroke and Dementia (0:51:04). 

Links: 

Quick Research Review about factors influencing muscle protein synthesis (1:08:05)

Q&A (1:21:02). 

  • Does mouthwash affect blood pressure and muscle pumps by altering nitric oxide production? (1:21:09). 
  • What is Greg’s stance on the conjugate method for raw lifters? How would he adjust it, if necessary, for a raw lifter? (1:24:45). 
  • Is it okay to mix your creatine drink the night before you drink it? (1:35:50). 

New segment: On the Rise (1:39:55). 

To Play Us Out: Dueling Cooking Tips (1:45:41). 

  • Greg’s attempt: Cooking with mushrooms. 
  • Eric’s triumph: Easy spicy chicken recipe. 
Feb 27, 2020
Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training
03:10:46

Just in time for Valentine’s Day, Greg and Eric are back with another episode. First, Greg shares some recent Feats of Strength. Next, Greg & Eric answer some listeners’ questions about topics such as resting metabolic rate prediction equations, electromyography, vitamin D and fish oil supplementation, standing desks, and more. That’s followed by a Research Roundup segment, which covers recent research on plant-based proteins, training shy of failure, and artificial sweeteners, in addition to a critical review of “Why We Sleep.” Finally, the relationship between lifting technique and injury risk is discussed in a brief Coach’s Corner segment, and Greg shares some sous vide cooking tips to close out the episode.

Time Stamps

(0:00:26) Happy Valentine’s Day from the Stronger By Science Family.

(0:02:41) Feats of Strength.

Q&A:

  • (0:14:06) Can you cover the (in)accuracy of online RMR calculators?
  • (0:25:34) Lots of questions about EMG, stemming from the recent Barbalho study.
  • Study link: https://www.ncbi.nlm.nih.gov/pubmed/31975359. 
  • (0:40:10) I've heard that having additional muscle mass can have effects on metabolism. Is this true?
  • (0:44:58) When combining unilateral and bilateral training in the same session, is it more advantageous to do unilateral or bilateral first?
  • (0:50:53) Do either of you guys still see a point in vitamin D and fish oil supplementation?
  • (1:23:19) If I was born with poor lifting genes, yet continued to perform resistance exercises out of passion, and then give birth to a child who inherited my poor genes, who also performed resistance exercise...how many generations of children would be needed before a noticeable difference in lifting-specific genes was present?
  • (1:32:16) Are standing desks scientifically any better for athletes then sitting all day and how is that quantifiable?

Research Roundup

(2:28:04) A critical review of “Why We Sleep.” Article: https://guzey.com/books/why-we-sleep/.

(2:43:39) Coach’s Corner: Lifting technique and injury risk. Roundtable link: https://www.youtube.com/watch?v=Tt1869DNYLY.

(2:54:45) To Play Us Out: Sous vide cooking tips.

Feb 13, 2020
Cell Swelling, Genetic Ceilings, Touch-and-Go Deadlifts, and Load-Specific Adaptations
02:36:36

Greg and Eric are back with the second episode of Season 2, and it’s a great one. First, the guys discuss a ton of remarkable Feats of Strength from the last few weeks. Next, Greg & Eric answer some listeners’ questions about topics such as fat-free mass index, pre-workout nutrition, building strength without adding muscle, and whether or not you should use touch-and-go reps while deadlifting. That’s followed by a Research Roundup segment, which discusses some fascinating new articles about the relationship between muscle fluid volume and force, the effects of protein intake on bone health, and high-load versus low-load training. After that, Eric gives an explosive update on the drama related to the red meat/processed meat research that has caused quite a stir in the nutrition world. Finally, Greg delivers on his promise and explains how to bake the perfect loaf of sourdough bread. 

TIME STAMPS: 

(0:01:14) Announcement: Stronger By Science Studies Archive: 

(0:08:15) Feats of Strength. 

Q&A:

  • (0:32:48) What percentage of guys do you think can achieve a fat-free mass index above 25? 
  • (0:51:35) What are your thoughts on touch-and-go deadlifts versus resetting every rep? 
  • (0:59:57) Do you think it would be beneficial to implement “diet breaks” while bulking? 
  • (1:07:16) Do you have any evidence based suggestions for a female who is looking to maintain muscle and gain strength without inducing further hypertrophy? 
  • (1:20:40) How does my pre-workout meal look? 2 scoops of whey, 10g of dextrose, 30-45 minutes before working out. Also, would there be any benefit of a post-workout shake? 

Research Roundup: 

Drama (update): 

To Play Us Out: 

  • (2:18:54) How to bake the perfect loaf of sourdough bread. 
Jan 30, 2020
Doping, Collagen, Goals, and Hyperplasia
02:28:42

We’re back from our winter break with an excellent episode to kick off Season 2. This episode features an important update from the Game Changers cinematic universe, and some incredible feats of strength involving athletes with unbelievable longevity in a variety of physically demanding sports. Greg discusses a new documentary with some explosive allegations about doping in weightlifting, and then we get into some science-heavy segments with a Q&A and a Research Roundup. Topics include collagen supplementation, muscle hyperplasia, new caffeine research, and more. Finally, we discuss some more practical information about goal setting, programming your training during weight loss, and how to make really, really good caramel.

TIME STAMPS

0:00:52 Winter break recap, show structure moving forward. 

0:06:23 Hugely important developments from the Game Changers cinematic universe. 

0:09:02 Feats of Strength. 

0:21:05 New documentary about doping in weightlifting. 

0:40:06 Q&A. 

0:40:21 What is the best way to achieve/plan for lifting goals going into the new year? 

0:45:10 Is anyone looking into how we can increase our overall potential for muscle growth by boosting hyperplasia? 

0:59:35 Does collagen or glycine supplementation provide any benefit to connective tissue, muscle, or skin, beyond simply increasing protein quantity? 

1:13:13 What do you think about Brian Minor’s theory that being able to lift more is a result of hypertrophy, rather than hypertrophy being a result of lifting heavier? 

1:26:09 Research Roundup. 

1:26:32 Effects of acute caffeine, theanine and tyrosine supplementation on mental and physical performance in athletes. https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0326-3. 

1:35:45 High Compared with Moderate Protein Intake Reduces Adaptive Thermogenesis and Induces a Negative Energy Balance during Long-term Weight-Loss Maintenance in Participants with Prediabetes in the Postobese State: A PREVIEW Study. https://academic.oup.com/jn/advance-article/doi/10.1093/jn/nxz281/5637681. 

1:43:51 Coach’s Corner: Programming your training during weight loss. 

1:53:28 To Play Us Out: Mailbag update on processed meat meta-analysis, and how to make really good caramels at home. 

Jan 16, 2020
Year in Review, Effective Reps and Antioxidants Revisited, Behavior Change, and Mike Tuchscherer
02:43:48

The final episode of the year begins with a brief recap of the wins and losses we experienced in 2019, and an announcement about our podcasting plans for 2020. After that, Greg shares some Feats of Strength, along with a “Hot Off the Presses” segment about recent research on the effective reps concept and antioxidant supplementation. In addition, Eric discusses some key behavior change theories to help you (or your clients) successfully modify their health-related habits and behaviors in 2020. Finally, Greg and Eric interview world champion powerlifter Mike Tuchscherer about all things powerlifting.

TIME STAMPS

0:00:41 Recap of 2019

0:11:24 Podcast plans for 2020

0:18:54 Feats of Strength

0:33:03 Hot Off the Presses: Effective Reps

0:42:49 Hot Off the Presses: Antioxidants. Studies discussed:

1:06:00 Coach’s Corner: Changing health-related habits and behaviors

1:19:39 To Play Us Out: New Year’s Resolutions

1:24:49 Interview: Mike Tuchscherer

1:31:50 Mike’s background

1:40:17 What are your biggest accomplishments as an athlete?

1:41:40 RPE (rating of perceived exertion) and RIR (repetitions in reserve) have become increasingly popular training concepts in recent years. Is this a double-edged sword? Are people using them in ways you didn’t foresee, or misusing them in ways that you find frustrating?

1:52:39 Emerging strategies - what’s the idea? How do you choose what to try in the first place?

1:59:53 How do you go about helping athletes find the best technique for themselves?

2:21:07 Since you’ve coached so many world-class lifters, what are signs a lifter is nearing their ultimate limits? What do you think ultimately limits progress?

2:30:16 Do you swear by any training methods or techniques that go against the scientific consensus (or conventional wisdom)?

2:40:40 Where can people stay up-to-date with Mike online?

Dec 26, 2019
Q&A: Myonuclei, Sodium Bicarbonate, Bands For Hypertrophy, and More Game Changers
01:26:56

In today’s episode, Greg and Eric field listener questions about how the myonuclear domain theory relates to hypertrophy, sodium bicarbonate supplementation, using bands for hypertrophy training, and more. In addition, Eric defends his honor, his integrity, and his original review of the Game Changers movie in response to harsh criticism.  

If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa

 

TIME STAMPS

0:00:44 What is Greg's take on the current state of the literature regarding the myonuclear domain theory and hypertrophy? Has he updated his position or recommendations since he published his “Grow Like a Newbie” article back in 2015?

0:16:46 What are your thoughts on sodium bicarbonate supplementation for the enhancement of sprint performance?

https://www.ncbi.nlm.nih.gov/pubmed/31533750

0:33:35 What is your take on using chains or bands, specifically when the goal is hypertrophy?

0:47:23 Can Eric discuss the recent “Game Changers” debate on the Joe Rogan podcast? Can he defend his indefensible review of the “Game Changers” movie, and defend his honor and integrity in the process?

1:13:28 Can your aerobic fitness level hinder your progress in a strength training program?

Dec 19, 2019
Fructose, Knee Sleeves, Weight Loss Variability, and James Krieger
02:48:50

Greg kicks off the episode with an insincere but legally valid apology, followed by some impressive feats of strength. Then, Eric covers a brand new fructose study in a new segment called “Hot Off the Presses,” and Greg shares some new research related to knee sleeves. After that, Eric has a big Research Roundup segment about why some people struggle to lose weight, and Greg provides some tips to help you perfect your turkey roasting. Finally, Greg and Eric interview James Krieger about topics including the insulin hypothesis, non-exercise activity thermogenesis, why you should or shouldn’t get your body composition measured, and more.

 

TIME STAMPS

0:01:19 Greg’s formal apology

0:05:50 Feats of strength

0:17:52 Hot Off The Press: High fructose diets

0:23:17 Hot Off The Press: Greg’s knee sleeve hypothesis. 
Studies referenced:

0:33:50 Research Roundup: Weight loss success is highly, highly individual

1:00:58 The incomplete list of things that affect weight loss variability

1:11:55 To Play Us Out: Turkey roasting tips

1:25:40 Interview with James Krieger

1:28:32 Insulin hypothesis: Definition and shortcomings

1:47:20 Non-exercise activity thermogenesis (NEAT) and weight loss/weight regain

2:10:06 Body composition measurement

2:19:25 Research in exercise science/sports nutrition

  • Biggest area requiring improvement?
  • What trends or changes do you hope or expect to see in the near future?

2:42:35 As a coach, do you use any strategies that lack scientific substantiation, or even “go against the grain” of the current consensus in the evidence-based fitness community?

2:46:49 Where can people find James online?

Dec 12, 2019
Q&A: High Protein Diets, Hardgainers, Exercise Variety, and Bone Adaptations
01:37:51

In today’s episode, Greg and Eric field listener questions about the use of machines versus free weights, the importance of exercise variety, why some “hardgainers” struggle to gain weight, some interesting physiological roles of bone, and much more. To finish off the episode, Greg and Eric share some advice on how aspiring students can obtain good letters of recommendation, and how to make your way into the world of research.  

If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa

 

TIME STAMPS

0:02:14 Are there any downsides associated with high protein diets? Is the “one gram per pound of body weight” rule good?

Study referenced: https://www.hindawi.com/journals/jnme/2016/9104792/

0:13:50 Is there any reason to believe that changing exercises circumvents the diminishing returns observed with completing several sets of the same exercise?

Study referenced: https://www.ncbi.nlm.nih.gov/pubmed/24832974

0:24:49 Are machines better or worse than free weights for hypertrophy?

Study referenced: https://www.ncbi.nlm.nih.gov/pubmed/27735888

0:36:39 We know that bone mineral density improves with weight training. Is there any reason to believe that purposefully improving bone mass could be a way to improve muscle mass and strength? Is it even possible to prioritize bone mass accretion in this manner?

Study referenced: https://www.ncbi.nlm.nih.gov/pubmed/27885410

0:50:13 Do "hardgainers" benefit from exceeding one gram of protein per pound of body weight? Do you see much in the literature about "hardgainers" who are female?

1:09:46 Is it possible to speculate that the diminished return from ‘training too hard’ can partly be explained by the magnitude of muscle protein breakdown exceeding the maximum magnitude of muscle protein synthesis that your body can stimulate in a single training session?

1:20:36 Do either of you have any recommendations on how to seek out a quality academic reference, without being a complete jerk about it? How can someone with aspirations of becoming a researcher get their start in the research world?

Dec 05, 2019
Glycogen Loading, Lower Back Pain, PowerBuilding, and Physical Culture with Ben Pollack
02:34:46

Greg kicks off the episode with some incredible feats of strength, followed by an enormous Research Roundup segment. Topics include glycogen depletion and loading, coffee as a pre-workout supplement, lower back pain, a phototherapy update, and more. Finally, Greg and Eric interview Ben Pollack, who tells us all about powerbuilding and the history of physical culture.

To take advantage of our big MASS Black Friday sale (Nov 25 - Dec 2), head over to https://www.strongerbyscience.com/mass/

 

TIME STAMPS

0:01:29 Feats of Strength

0:11:57 Research roundup

0:16:07 Castro et al: Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners

0:36:02 Update on Phototherapy

1:02:08 Macklin et al: A Meta-Analytical Review of Muscle Glycogen Replenishment

1:15:15 Pickering & Grgic: Is Coffee a Useful Source of Caffeine Preexercise?

1:21:55 Owen: Which specific modes of exercise training are most effective for treating low back pain? Network meta-analysis

https://bjsm.bmj.com/content/early/2019/10/28/bjsports-2019-100886

1:30:04 To Play Us Out: Reminder about MASS black friday sale (Nov 25 - Dec 2)

1:31:47 Interview with Ben Pollack

1:31:58 What is your background?

1:34:28 PowerBuilding: Are you 50/50, or do you prefer one more than the other?

1:35:49 How do you generally set up a powerbuilding program? How does it change as short-term focus shifts from one sport to the other?

1:43:58 How do you feel about recent opinion papers suggesting that the change in muscle size over a training career is virtually unrelated to changes in strength?

1:48:04 Do you think most bodybuilders would benefit from adopting certain aspects of powerlifting training?

1:49:24 Do you think most powerlifters would benefit from adopting certain aspects of bodybuilding training?

1:53:19 As someone who has a foot in both communities, what are things that bodybuilders don’t understand about powerlifting?  What are things that powerlifters don’t understand about bodybuilders?

1:56:04 What is physical culture?

1:57:28 Why pursue physical culture as an academic pursuit? Why is it important?

2:00:26 What are the roots of physical culture in the West?  What are some major physical culture traditions elsewhere that people may not be aware of?

2:08:03 Why did you choose to study Jack LaLanne?

2:23:39 What is your favorite lifter (or lifting achievement) that most people have never heard about?

2:26:50 How have opinions on strength training changed over time?  How has media portrayal of strength training changed over time?

2:32:59 Where can people find you online?

Nov 28, 2019
Q&A: Bands, Chains, Useful Supplements, and Tweaking Your Program
01:45:42

In today’s episode, Greg and Eric field listener questions about protein powders, accommodating resistance (bands, chains, etc.), pull-up technique, how to tweak your training program to break through plateaus, and much more. To finish off the episode, Greg and Eric share their perspectives on the most useful, evidence-based supplements.  

If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa

To take advantage of our big MASS Black Friday sale (Nov 25 - Dec 2), head over to https://www.strongerbyscience.com/mass/

 

TIME STAMPS

0:01:52 Announcement: Biggest MASS sale of the year

0:03:25 Responding to the controversy

0:10:17 How do you ease into a high volume, hypertrophy-focused mesocycle after a powerlifting meet without losing your strength gains?

0:17:13 Is there any benefit to a "personalized" protein supplement blend, or is it just an excuse to increase the price?

0:26:04 How do you tweak a lifting program to break through plateaus and ensure continued progress?

0:43:03 What is your opinion on mass gainers? 

0:50:58 “The Other Eric” (Helms) doesn’t appear to lift his chin all the way to the bar when doing pull-ups. For strength and hypertrophy goals, is it important to do so?

0:58:56 Are there any merits to this study (https://tinyurl.com/y2mzemnw)? Are its conclusions accurate?

1:10:18 What's your take on accommodating resistance for absolute strength?

1:23:18 Which supplements don't suck?

1:41:42 Important lasagna and pasta feedback

Nov 21, 2019
Protein, Fiber, Phototherapy, and Intro to Strongman with James Deffinbaugh
02:22:58

In this episode, Greg and Eric have no idea what a new discovery about lactate means, but it seems important. Greg shares some impressive feats of strength, followed by a research roundup segment in which Eric discusses protein intake, sodium bicarbonate supplementation, dietary fiber, and more. After that, Greg gives an overview of the research pertaining to phototherapy or laser therapy, and shares some tips for baking really good bread. Finally, Greg and Eric interview pro strongman James Deffinbaugh, who tells us all about the world of strongman, including tips on how to get started if you’re interested in the sport.

As a reminder, we recently extracted and categorized clips from all of our previous podcast episodes to help you find the exact topics you’re looking for. To check out this new resource, head over to StrongerByScience.com/qa

 

TIME STAMPS

0:01:28 In the news: histone lactylation links metabolism and gene regulation

Links: https://www.nature.com/articles/d41586-019-03122-1?fbclid=IwAR05X9iOk50n84Tu6-Yp2z8gHgXhTu98hz2u9lZVnKnmqF2ckFYJxD6dLdA

https://suppversity.blogspot.com/2015/01/revisiting-caffeine-lactate-in.html?fbclid=IwAR2zNlc_TzLpQuh2j4OaKwfkVC9l7nqWcDPQyqRzgTNAvOpxxwVXik_6yzg

0:09:50 Feats of strength

0:18:20 Research Roundup: Sodium bicarbonate, detoxification supplements, protein, and fiber

Links:

https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0309-4

https://www.ncbi.nlm.nih.gov/pubmed/29958034

https://academic.oup.com/jn/advance-article-abstract/doi/10.1093/jn/nxz249/5588642?redirectedFrom=fulltext

https://www.ncbi.nlm.nih.gov/pubmed/31028659

https://academic.oup.com/jn/article-abstract/149/10/1742/5512578?redirectedFrom=fulltext

https://academic.oup.com/jn/advance-article-abstract/doi/10.1093/jn/nxz248/5580874?redirectedFrom=fulltext

0:51:23 An overview of phototherapy/laser therapy

Link:

https://link.springer.com/article/10.1007/s00421-014-3055-y

1:07:48 To Play Us Out: Greg’s cooking tips (baking bread)

1:17:50 Interview: James Deffinbaugh

1:19:10 What’s James’ background? What got him into lifting and strongman?

1:24:00 What are James’ biggest achievements and best lifts?

1:27:21 Most of the audience are powerlifters and bodybuilders. What glaring weaknesses would a typical powerlifter or bodybuilder have if they wanted to transition to strongman?

1:30:42 A common misconception is that all strongmen are 6’8” and 400lbs. What are the divisions?

1:32:27 How do you find a strongman gym? How can you train for strongman if there’s not a strongman gym nearby? How do you find competitions in your area?

1:36:17 How do you balance general strength training versus event training

1:41:37 Most powerlifters and bodybuilders think in terms of sets and reps. How do you program for events like carries and holds?

1:45:29 Technique requirements in powerlifting versus strongman

1:51:07 Nutrition in strongman- is there a big focus on nutrition among higher-level competitors? Are there any specific diets that are currently popular or trending?

1:53:02 Drugs in strongman - what percentage of competitors do you think are drug-free? How’s the plan for drug-tested nationals coming along?

2:03:41 How do you know you’re strong enough to actually make competing worthwhile?

2:05:50 It seems like there’s more injuries in strongman than other strength sports. Does that match your experience? What sorts of injuries are common? What prehab work or training modifications help make training safer?

2:13:31 Who are some strongmen and strongwomen on the rise to look out for?

2:19:28 Any closing advice for someone interested in getting into the sport?

2:21:08 Where can people find James online?

Nov 14, 2019
Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters
02:07:58

In today’s episode, Greg and Eric field listener questions about how much time powerlifters should spend training for hypertrophy, how frequently to bulk, optimal rest periods for strength and hypertrophy, whether or not you need to be doing deadlifts or deadlift variations for physique-related goals, and much more. To finish off the episode, Greg shares some tips on how aspiring fitness professionals can improve their writing skills and start getting published.

On a related note, we recently rolled out a new feature on the Stronger By Science website. We have extracted clips from all of our previous podcast episodes and organized them by topic, so you can quickly find in-depth answers to your training and nutrition-related questions. To check it out, head over to strongerbyscience.com/QA

If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa

 

TIME STAMPS

0:01:05 History lesson: Strength coaches in college sports

0:04:43 Two questions:

  1. In a good powerlifting program, how much time or volume should be spent on hypertrophy work, and how should this change based on training experience and in-season versus off-season training? 
  2. I want to look jacked. How do I know if I am strong enough to be messing with bodybuilding-style training and accessory work? Should I just be focused on getting stronger until my main lifts are more competitive?

0:14:20 There has been a lot of discussion about bulking on recent shows. I would be interested in hearing about practical recommendations regarding the frequency of bulking and cutting. How often is common? Is there a ceiling where it's no longer effective, or even harmful, over a given time period?

0:29:57 Two questions:

  1. I've noticed that as my lifts have gotten stronger, my rest periods are becoming longer. What's the mechanism behind that?
  2. What does the literature say about rest time between sets for maximizing hypertrophy versus maximizing strength? Is it possible to take too much or little?

0:52:18 Rank these sports in order of difficulty and competitiveness: men's natural bodybuilding, men's natural classic physique, baseball, basketball and football.

0:55:09 Is body mass index (BMI) still accurate for people who are much taller (or shorter) than average?

1:05:53 Is completely eschewing the deadlift and all deadlift variations acceptable from a bodybuilding standpoint? If so, can you name a couple of accomplished bodybuilders who have reached their level without incorporating deadlifts into their training? To what extent can I make up for deadlift gains with a bunch of other exercises targeting the posterior chain, forearms, and upper traps?

1:12:45 I’ve been trying to get more sleep (at least 8-9 hours or more per night). However, I typically end up either waking up earlier or waking up more frequently throughout the night, resulting in poorer sleep than normal. Is this a sign that I shouldn't be trying to force more sleep, and should return to my typical sleep habits?

1:22:06 Are you ever concerned about a client having high creatinine levels? 

1:27:00 I once heard Greg say that one reason he's never taken anabolic steroids is their potential impact on cognition, but I've never seen anyone else reference that as a side effect. Could he elaborate?

1:37:13 More and more studies show that a plant based diet is healthier than one that includes meat and other animal products. How does this relate to gains and weight loss?

1:48:18 I was wondering if you guys could provide any advice for students looking to improve their writing skills for science-based fitness articles. Related to that, what would be a useful approach for getting published on well-known websites?

Nov 07, 2019
The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
02:50:46

In this episode, Greg and Eric judge a carnivore diet book by its cover. After feats of strength, Greg and Eric discuss “The Game Changers,” a recent documentary with some bold claims about vegan diets, followed by a Research Roundup segment in which Greg discusses recent studies about foam rolling and training. Finally, Greg and Eric interview Michael Hull from Examine.com, who tells us all about the pros and cons of ketogenic diets.

 

TIME STAMPS

0:00:54 In-depth book cover review: carnivore diet edition

0:07:15 Feats of Strength

0:26:24 Film Review: “The Game Changers”

0:52:01 Research Roundup: Foam rolling and training

Papers discussed:

https://link.springer.com/article/10.1007/s40279-019-01205-7

https://www.sciencedirect.com/science/article/pii/S0531556519301937

https://www.frontiersin.org/articles/10.3389/fphys.2019.01203/full

https://www.ncbi.nlm.nih.gov/pubmed/31104484

1:22:27 To Play Us Out: a follow-up on our pain discussion from Episode 22

1:29:53 Interview: Michael Hull from Examine.com

1:30:03 Michael’s background and role at Examine.com

1:32:08 Examine’s new guide on ketogenic diets

1:34:14 What were the topics that the authors disagreed about during the writing process?

1:36:29 Were any of the authors extremely pro-keto or anti-keto when the project began?

1:37:41 How do you define a ketogenic diet?

1:38:39 What are the potential benefits of adopting a ketogenic diet?

1:41:08 For a ketogenic diet, how low do carbs need to be? Does it vary from person to person?

1:42:21 Does high protein intake kick you out of ketosis?

1:45:09 How do you know if you’re in ketosis or not?

1:50:35 Do you really need to have high fat intake, or is carb restriction sufficient?

1:51:56 How good or bad is the adherence rate in keto diet studies?

1:55:17 What are the potential drawbacks of a ketogenic diet? What micronutrients might be missing?

1:58:52 Do ketogenic diets have negative effects on cholesterol/blood lipids or hair loss?

2:03:46 Is it possible to predict who will respond relatively well (or poorly) to a ketogenic diet?

2:07:11 Net carbs versus total carbs

2:08:44 What are the effects of keto on fat loss, muscle gain, and muscle retention?

2:16:02 What are the effects of keto on physical performance?

2:24:01 Summarizing the effects of keto

2:27:31 Is keto potentially helpful for any conditions other than certain types of epilepsy?

2:34:52 Are there any applications for ketone supplements?

2:39:24 How popular are ketogenic diets?

2:45:55 Who is keto good for?

2:48:45 Where can people keep up with Michael online?

Oct 31, 2019
Q&A: Carbs, Sodium, and Experimenting with Your Training
02:04:07

In today’s episode, Greg and Eric field listener questions about carbohydrate intake, sodium intake, training to improve speed or strength-endurance, experimenting with training styles and variables to find out what works for you, the minimum necessary volume per session, and more. To finish off the episode, Greg and Eric discuss Bayesian statistics, and how to start a fitness career without a formal academic background in exercise or nutrition.

If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa

 

TIME STAMPS

0:01:55 What is the best approach for increasing strength endurance (that is, increasing maximum reps for a given exercise)?

0:16:36 Two questions combined:

  1. Is it ever beneficial to lift weights in a fasted state?
  2. I train very early in the morning and drink a protein shake prior to training. Anything else you recommend to do or eat before working out in a fasted state?

0:29:00 What is the relationship between training frequency and recoverable volume? Spreading work across more sessions seems as if it would allow more to be done, but is a minimum volume per session necessary to get sufficient stimulus?

0:37:32 What effects does sugar intake have on performance and composition?

0:49:44 What are the best ways to improve speed using resistance training?

0:52:29 Does the relative split of daily dietary intake of carbs and fat really matter for hypertrophy, strength, and body composition?

1:08:46 How important is delayed onset muscle soreness (DOMS)? I've been powerlifting for a little over 18 months and have never experienced any significant amount of soreness, but my program contains reasonably high training volume and frequency.

1:13:46 What are your thoughts on sodium intake for lifters, whether in absolute terms or relative to potassium intake?

1:29:23 How important is it for trainees to experiment with different training styles to see what methods may work best for them? How would you recommend organizing an experimental period of training to see if for example you respond better to speed or power training and what should be measured/benchmarked against?

1:41:10 Do you think that Bayesian Statistics will be used in future studies for analysis?

1:53:41 As someone who went the standard business route after college and is getting minimal satisfaction from their current career, how possible is it to get proper certifications for nutrition and personal training to make a career out of something I am more passionate about?

Oct 24, 2019
Red Meat, Deloads, and Pain with Dr. Michael Ray
02:49:24

0:00:38 Thorough report on whether or not Iceland is windy (it is)

0:02:02 Feats of Strength

0:14:14 Research Review: Red meat and processed meat

1:01:50 Coach’s Corner: Deloads

1:24:58 To Play Us Out: A quick primer on the biopsychosocial model, as it relates to pain

1:32:23 Interview: Michael Ray

1:33:37 Mike’s background

1:36:05 The chiropractic field

1:47:40 Pain science

2:04:02 Relationship between joint morphology and pain/injury

2:15:01 Practical aspects of addressing or dealing with pain

2:28:46 Good versus bad movement, as it relates to pain and injury

2:38:41 A practical discussion on applied kinesiology

2:43:01 Does Michael believe in any specific training strategies that lack supporting research, or that directly oppose the existing research findings?

2:46:11 Where to find Michael online

Oct 17, 2019
Q&A: BCAAs, Mini-Cuts, Sex Differences, and First Meet Tips
01:32:37

In today’s episode, Greg and Eric field listener questions about branched chain amino acids, mini-cuts, potential differences between males and females, tips for your first powerlifting meet, and more. To finish off the episode, Greg and Eric discuss their favorite quad exercises for building up big legs and a big squat. 

Remember: We have a NEW process for submitting questions! If you want your questions answered on a future episode, submit them using the following link:

tiny.cc/sbsqa

 

TIME STAMPS

0:00:56 How does chronological age affect potential training status? Do you limit your potential by starting to lift later in life?

0:12:08 Are essential amino acids (EAAs) more useful than branched-chain amino acids (BCAAs)?

0:32:10 Most research uses men as a sample population. Do you think that the findings apply to women in equal measure?

0:41:40 What is your opinion on mini cuts during an extended gaining phase? How long a mini cut should be, how aggressive should the caloric deficit be, and what should be training like?

0:50:15 Do either of you have any recommendations for someone preparing for their first powerlifting meet?

1:09:59 In a recent podcast you suggested buying an exercise physiology textbook. Is an old edition of a textbook worth reading, or would there be too much outdated information?

1:21:57 What are the best exercises for increasing quadriceps size and strength to help with squatting?

Oct 10, 2019
Reading Research, the Placebo Diet, Muscle Memory, and Alex Kolliari-Turner
02:50:15

In this episode, college football makes its first ever appearance in the “Feats of Strength” segment. Then, Greg and Eric share some practical tips for evaluating and interpreting exercise and nutrition research, Eric shares a Read of the Week segment about the placebo effect of believing you’re on a diet, and Greg discusses training lift variations that are different than your competition lifts. Finally, Greg shares his onion jam recipe, followed by an interview with Alex Kolliari-Turner, who tells us about his exciting new research on “muscle memory” and the effects of steroid use on muscle myonuclei.

As we mention in this episode, Alex Kolliari-Turner is currently recruiting participants for his study on how muscle myonuclei numbers change during and after steroid use. For 2019 data collection, October 26th, 27th, 28th are the last opportunities for current and past steroid users living within Europe to get involved. They will be doing sampling in 2020, so even if you can't make the October dates, you should still get in touch with Alex using the following email address: A.Kolliari-Turner@brighton.ac.uk

TIME STAMPS

0:01:17 Feats of Strength

0:07:05 Discussion on how to read and interpret research

0:08:21 Going beyond the abstract

0:13:51 Misleading referencing

0:14:48 Author bias

0:20:45 “Generous” statistical interpretation

0:28:56 Conclusions about things that weren’t actually measured

0:35:07 Radical ideas about what introduction and discussion sections should look like

0:42:18 Read of the Week: “Studying a Possible Placebo Effect of an Imaginary Low-Calorie Diet”

Study: https://www.frontiersin.org/articles/10.3389/fpsyt.2019.00550/full

0:43:41 Methods

0:45:57 Results and discussion

1:01:33 Coach’s Corner: Training lifts vs. competition lifts. Sometimes it makes sense to focus on non-competition lifts, or train a competition lift with altered technique that you don’t compete with

1:13:00 To play us out: recipe time (onion jam)

1:28:23 Interview with Alex Kolliari-Turner

1:28:36 Alex’s background

1:31:06 Why are satellite cells and myonuclei important for muscle physiology?

1:33:34 Why do so many studies measure satellite cells instead of myonuclei?

1:34:24 The concept of “muscle memory”

1:42:37 How do anabolic steroids affect myonuclei? Do myonuclear changes revert back to normal when people stop using steroids?

1:54:22 An overview of Alex’s current study on myonuclei numbers in current and former steroid users (note: recruitment is ongoing. Please contact Alex if interested in participating)

2:02:53 Steroid policies differ from country to country

2:06:31 When Alex’s current study is done, what effects could it have on anti-doping policy in the future? 

2:10:12 How long should someone be banned from sport when they’re caught using steroids?

2:15:31 To what degree is satellite cell activation predictive of the accumulation of myonuclei? What are the mechanisms that contribute to myonuclear accretion? Are there important physiological roles of satellite cells that do not become activated?

2:29:52 Why do muscles eventually stop growing?

2:46:59 How can people stay in touch with Alex Kolliari-Turner, or contact him about participating in his study?

Email: A.Kolliari-Turner@brighton.ac.uk

Oct 03, 2019
Q&A: Fasted Training, Training Frequency, and How Much Research is Enough?
01:57:50

In today’s episode, Greg and Eric field listener questions about fasted training, peaking for meets, recovering from a diet, training frequency, and more. To finish off the episode, Greg and Eric discuss how much evidence is needed before they consider applying a new strategy to their own training or coaching. 

As we mention in this episode, Alex Kolliari-Turner is currently recruiting participants for a study on how muscle myonuclei numbers change during and after steroid use. For 2019 data collection, October 26th, 27th, 28th are the last opportunities for current and past steroid users living within Europe to get involved. They will be doing sampling in 2020, so even if you can't make the October dates, you should still get in touch with Alex using the following email address:

A.Kolliari-Turner@brighton.ac.uk

Remember: We have a NEW process for submitting questions! If you want your questions answered on a future episode, submit them using the following link:

tiny.cc/sbsqa

 

TIME STAMPS

0:00:49 Alex Kolliari-Turner is recruiting participants for a very important study

0:02:57 Are there benefits of fasted cardio for performance?

0:18:05 I have two powerlifting meets, separated four weeks apart. How do I train to be peaked for both of them?

0:39:28 How long it takes to metabolically recover from long-duration diets?

0:52:35 Which training approach is preferable for strength: daily undulating periodization (DUP) within blocks, or high-frequency Norwegian-style training?

1:00:47 Discussion on training frequency

1:14:14 What is your take on intuitive eating? Does our body have a built in mechanism which will increase hunger when our body registers the necessity for muscle growth?

1:28:04 What exercise would you use for mechanical tension/overload for the chest when not doing the bench press?

1:38:54 Do weighted thrusts help squats much?

1:43:47 How much evidence and research would it take for you to implement new findings into your own practice? One study with a large effect size, or multiple replicated studies?

Sep 26, 2019
Effective Reps, Antioxidants, Optimal Training Volume, and Lauren Colenso-Semple
03:00:49

In this episode, Eric Trexler formally announces that he is a different person than Eric Helms. Greg shares some impressive feats of strength, Eric shares a Research Review segment about how antioxidants relate to nitric oxide and hypertrophy, and Greg tells us all about his new article on the concept of “effective reps.” Greg and Eric also interview Lauren Colenso-Semple, who tells us about muscle fiber types, her recent study on training volume for resistance-trained females, and the optimal Doritos flavor.

TIME STAMPS

0:00:40 Eric Trexler formally announces that he is a different person than Eric Helms

Stronger By Science coaching program: https://www.strongerbyscience.com/coaching/

0:09:12 Feats of Strength

0:21:30 Research Review: how antioxidants relate to nitric oxide and hypertrophy

0:47:01 Discussion about Greg’s recent Stronger By Science article on “effective reps." Article link: http://www.strongerbyscience.com/effective-reps/

1:27:06 “Hard sets” and training to failure

1:43:59 To play us out: an update on Ohio State trademarking the word “THE”

1:46:04 Interview with Lauren Colenso-Semple

1:47:45 Lauren’s recent study on training volume in resistance-trained females

2:12:54 Lauren’s research on muscle fiber types

2:39:51 Completely useless discussion on wine tasting certifications

2:45:03 Does Lauren believe in any specific training or nutrition strategies that lack supporting research, or that directly oppose the existing research findings?

2:50:32 Where can people find Lauren Colenso-Semple online?

2:51:58 Completely useless discussion on social media, snack foods, and Shrek ketchup

Sep 19, 2019
Q&A: Dreamer Bulks, Concurrent Training, Recovery Modalities, and Valuing Research
01:38:14

In today’s episode, Greg and Eric field listener questions about the optimal rate of weight gain while bulking, rep ranges for hypertrophy, soreness, concurrent training, recovery modalities, and more. To finish off the episode, Greg and Eric explain why research should still broadly be valued and utilized, despite the likelihood that there’s some pretty low-quality research hiding within the overall body of literature.

Remember: We have a NEW process for submitting questions! If you want your questions answered on a future episode, submit them using the following link:

https://tiny.cc/sbsqa

TIME STAMPS

0:00:48 Results are IN for the Stronger By Science Lasagna Cook-Off

0:04:56 When bulking, what are the pros and cons of utilizing a rapid rate of weight gain? Studies discussed:
https://www.ncbi.nlm.nih.gov/pubmed/31247944
https://www.ncbi.nlm.nih.gov/pubmed/31482093

0:25:01 In terms of hypertrophy, how do routines with sets of 20-30 repetitions differ in comparison to a similar volume of sets in the 8-12 rep range?

0:35:23 How can we improve sleep to help training? Study discussed:
https://www.ncbi.nlm.nih.gov/pubmed/31288293

0:47:03 If soreness isn't a good indicator of gains, how do you know how hard to train?

0:51:14 What are the best ways to do concurrent training (i.e., combining cardio with resistance training)? Study discussed:
https://www.ncbi.nlm.nih.gov/pubmed/30355976

1:09:00 What effects can active release therapy, acupuncture, massages, stretching have on training?

1:20:35 How do you reconcile value for research, with the likelihood that there’s some degree of really bad research out there, and that many people can’t tell the difference between good and bad research?

Sep 12, 2019
Changing Your Mind, Internet Arguments, Metabolic Adaptation, and Leigh Peele
03:04:40

In this episode, Eric has some grievances to get off his chest, and Greg and Eric team up on “Feats of Strength” to highlight some impressive lifts and pay tribute to a legend. Eric has a Coach's Corner segment about some practical aspects of metabolic adaptation during weight loss, and a new “Question of the Day” segment challenges Eric and Greg to share some ideas they’ve changed their mind about throughout their careers. Finally, Greg shares some cooking tips for making macro-friendly (but flavorful) stews, and Eric and Greg share predictions for the forthcoming college football season. Greg and Eric also interview Leigh Peele, who tells us about the early days of the evidence-based fitness movement, weight loss, and metabolic adaptation.

TIME STAMPS

0:02:54 Airing of grievances

0:07:51 Feats of Strength

0:20:44 Coach's Corner, part 1: Metabolic adaptation

0:31:10 Coach's Corner, part 2: Don’t inject your urine

0:49:46 Question of the day: What are some big things that you’ve changed your mind about over the years?

1:23:51 Recipe time: stews

1:36:18 To play us out: college football predictions, and trademarking the word “THE”

1:41:14 Interview with Leigh Peele

1:42:04 Why is Leigh too busy to accept our dinner invitation, but free enough for a lengthy podcast appearance?

1:46:19 What is a “layman researcher?”

1:47:51 Early days on the evidence-based fitness forums

1:49:54 The transition from trainer to layman researcher and teacher

2:02:04 When ideas rapidly turn from “outrageous” to “obvious”

2:11:17 Metabolic adaptation and starvation mode

2:29:19 Transitioning after weight loss is achieved

2:50:10 Does Leigh believe in any specific training or nutrition strategies that lack supporting research, or that directly oppose the existing research findings?

3:00:06 Where can people find Leigh Peele online?

Sep 05, 2019
Q&A: Keto, Rapid Fat Loss, Deadlifts, and Faulty Movement Patterns
02:06:05

In today’s episode, Greg and Eric field listener questions about the keto diet, rapid fat loss, carryover between squat and deadlift, corrective exercises for faulty movement patterns, and much more. To finish off the episode, Greg and Eric share some great reading materials for trainers looking to expand their training knowledge, and some tips for students hoping to excel academically.

Remember: If you want your questions answered on a future episode, submit them using one of the following links:

https://www.facebook.com/gregory.nuckols/posts/10156245869443779
https://www.instagram.com/p/Bx0ugZHl1GV/
https://twitter.com/GregNuckols/status/1131711576426389513

Time Stamps:

0:00:59 Do you have to squat to reach your ultimate deadlift potential?

0:15:58 Is keto the best diet for weight loss?

0:32:10 What exercises would you base a routine around for non-powerlifters?

0:46:43 What are the repercussions of rapid fat loss? How can you achieve rapid fat loss while minimizing the repercussions as much as possible?

1:02:31 Do you still believe that planks increase hip mobility?

1:08:18 What’s the best and most accurate way to track daily energy expenditure? Are Fitbits the best option?

1:23:04 What is the best resource for someone looking for corrective exercises for their particular faulty movement pattern?

1:34:09 What are some of the best reading materials you'd recommend for a trainer that is just starting out?

1:39:19 What are some of the biggest tips you would give someone who wants to get into an exercise science program at a university and excel academically?

Aug 29, 2019
Sleep, Response Heterogeneity, and Dr. Brandon Roberts
02:26:29

TIME STAMPS

0:00:40 Feats of Strength

0:21:26 Research Review: myostatin, follistatin, the hormone hypothesis, and sleep’s effects on fat loss

Studies discussed:
https://www.ncbi.nlm.nih.gov/pubmed/31240397
https://www.ncbi.nlm.nih.gov/pubmed/11782267/
https://www.ncbi.nlm.nih.gov/pubmed/21327794
https://www.ncbi.nlm.nih.gov/pubmed/29257792
https://www.ncbi.nlm.nih.gov/pubmed/20921542

0:49:32 Research Roundup: sleep’s effects on performance, and new research on caffeine and sleep quality

Studies discussed:
https://journals.lww.com/acsm-msse/Abstract/publishahead/Extended_Sleep_Maintains_Endurance_Performance.96572.aspx
https://www.tandfonline.com/doi/full/10.1080/02640414.2019.1612504
https://link.springer.com/article/10.1007/s40279-019-01123-8
https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.12670
https://academic.oup.com/sleep/advance-article-abstract/doi/10.1093/sleep/zsz136/5535848?redirectedFrom=fulltext
http://jcsm.aasm.org/viewabstract.aspx?pid=29198

1:10:23 To play us out: Eric’s chicken tips

1:18:25 Interview with Dr. Brandon Roberts

1:19:09 How is your current bodybuilding prep going?

1:21:34 What is the lowest caloric intake you have implemented?

1:24:57 How are your hunger/hormone/sleep issues this time around?

1:26:38 What is response heterogeneity, and why is it important?

1:30:44 How variable are responses to resistance training (strength, hypertrophy)

1:34:13 Why are responses so variable?

1:41:58 What are your thoughts on sarcoplasmic hypertrophy?

Study discussed: https://www.ncbi.nlm.nih.gov/pubmed/31166954

1:50:02 Why do we sleep?

1:51:13 Does poor sleep impact performance or body composition?

1:56:21 Are there people who simply need less sleep than others?

2:04:25 What are chronotypes, and how do they matter in relation to sleep?

2:08:11 Will naps help me recover from a lack of sleep?

2:10:12 The Gang recklessly speculates about Spanish culture

2:11:35 What is sleep debt and can it be repaid?

2:13:38 Greg talks about bears

2:19:39 After searching the literature about sleep, has Brandon changed his sleep habits based on what he learned?

2:20:28 Does Brandon believe in any specific training or nutrition strategies that lack supporting research, or that directly oppose the existing research findings?

2:24:21 Where can people find Brandon Roberts online?

Aug 22, 2019
Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders
01:36:14

Remember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook, Instagram, and Twitter.

TIME STAMPS

0:00:49 What is the best way to calculate volume for hypertrophy training?

0:10:23 How does marijuana affect recovery from strength and hypertrophy training when it’s smoked, eaten, or vaped?

0:24:06 How important are warm-ups, and what constitutes an effective warm-up? What are some common misconceptions about warm-ups?

0:37:26 Is it beneficial to include incline chest exercises in your program?

0:45:46 How is the concept of functional overreaching applicable in a hypertrophy training block and how often would you advise to use this technique? How would you best reap the benefits of supercompensation following a successful overreaching period?

0:54:51 Can you tell if you're a creatine non-responder by whether or not you gain weight when you start taking it?

1:08:40 What is the most pragmatic and valid way to objectively measure fatigue?

1:13:03 Is fasting more effective than normal calorie restriction when it comes to retaining muscle mass whilst losing body fat?

1:22:54 How do you make really, really good homemade ice cream?

Aug 15, 2019
Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley
02:06:04

TIME STAMPS

0:00:45 Greg advertises his new premium service for up-and-coming fitness professionals

0:05:16 Feats of Strength (In Memoriam): Gene Rychlak

0:09:23 Coach’s Corner: Bench press tips

0:10:27 Squeezing the bar

0:12:05 Falling into the bench to lock out

0:19:55 The history of intermittent fasting in the fitness world

0:26:49 What research has taught us about intermittent fasting and time-restricted feeding

Meta-analyses on intermittent fasting strategies:
https://www.ncbi.nlm.nih.gov/pubmed/29419624
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924195/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6304782/

Studies on time-restricted feeding:
https://www.ncbi.nlm.nih.gov/pubmed/27550719
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4635036/
https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-1044-0?s=ovzgowspzgzjrjm83r95
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645638/
https://www.ncbi.nlm.nih.gov/pubmed/29754952

40:13 Potential mechanisms by which time-restricted feeding would be superior

0:44:19 Theoretical reasons for favoring high meal frequency

0:46:12 Brand new study by Tinsley et al

0:49:02 Training during an extended fast (study)

0:56:07 Time-restricted feeding during bodybuilding contest preparation

1:03:27 To play us out, Greg answers a listener’s question: “What are some mistakes that coaches make when working with beginners?”

1:16:58 Interview with Dr. Grant Tinsley

1:17:24 Grant’s background

1:20:36 How can a person get their body fat percentage accurately estimated?

1:23:15 Are body composition tests useful for the typical lifter? If so, how can people get their body composition tested in a reliable manner?

1:32:45 What’s up with these new 3-D body composition scanners? What are some potential uses?

1:38:31 Fat distribution: apple-shaped, pear-shaped, and much, much more

1:42:05 Grant tells us about his studies on bodybuilders and physique athletes

1:47:01 Why it’s important to check references in studies that use estimation equations

1:54:09 Grant tells us about his research on time-restricted feeding, along with some practical recommendations

2:03:57 How to stay up to date with Grant and his research

Aug 08, 2019
Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises
01:32:59

Remember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook, Instagram, and Twitter.

TIME STAMPS

0:00:41 Is there any benefit of adding electromyostimulation (EMS) to your training for strength or hypertrophy? If so, how should it be used?

Relevant studies:
https://www.ncbi.nlm.nih.gov/pubmed/21993042
https://www.ncbi.nlm.nih.gov/pubmed/22067247

0:07:32 What are the effects of alcohol consumption on body composition?

0:19:44 I’ve been lifting for many years, but I’m still far from my “genetic potential,” according to an online calculator. Am I advanced or intermediate?

0:28:08 Can you eat fruit during a contest prep (or weight loss) diet?

Relevant studies:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991323/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5893377/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6549781/

0:35:11 What are the benefits of using weightlifting shoes (with an elevated heel) for squat and leg press?

0:40:50 How do I prevent my traps from getting too big?

0:47:27 Can we train to intentionally change the fiber type of a muscle?

0:57:41 Research suggests there is a refractory period for muscle protein synthesis following protein ingestion. Will eating a snack with protein between meals disrupt protein synthesis?

Articles discussed:
https://www.strongerbyscience.com/athlete-protein-intake/
http://www.nutritiontactics.com/measure-muscle-protein-synthesis/#79_Muscle_full_effect

1:08:19 What are the chronic effects of resistance training on hormone levels?

1:13:14 What are the best strategies to reverse the effects of metabolic adaptation from a fat loss phase, while minimizing fat gain?

1:20:23 Which exercises are overrated? Which exercises are underrated?

Aug 01, 2019
Coaching Cues, Fat-Free Mass Index, Non-Responders, and Dr. Brad Dieter
02:25:08

0:00:41 The Stronger By Science Media Empire expands to SoundCloud, joining the likes of Lil Yachty, Lil Uzi Vert, Lil Pump, and Takeshi 6ix9ine

0:01:27 Feats of strength

0:10:32 Coach’s Corner: Using over-exaggerated cues. The MASS article that was referenced. The research article it was based on.

0:22:50 Research Roundup

0:23:14 Fat-free mass index. Studies discussed: one, two.

0:34:45 Dietary nitrate. Studies discussed: one, two.

0:44:11 Caffeine. Studies discussed: one, two.

0:53:09 Statistics. Studies discussed: one, two.

1:06:00 Eric and Greg rant about effect sizes

1:15:44 Sleep. Study discussed.

1:19:47 To Play Us Out: Kool-Aid is egregiously labeled as “fruit punch”

Study: “Putting out the fire – Efficacy of common beverages in reducing oral burn from capsaicin”.

1:22:28 Interview with Dr. Brad Dieter, PhD

1:23:02 Contrary to Fake News rumors, Brad isn’t that handsome

1:24:54 Brad’s background and current projects

1:29:35 A recent paper came out stating that people who drink diet soda are more likely to have a stroke... is this actually true? Are there any legit concerns about artificial sweeteners?

Paper

1:47:57 Recently, a study was published that was designed to examine the effect of processed food on total daily calorie intake. What did it find?

Paper

1:56:13 There was recently a debate between Gary Taubes and Stephan Guyenet. To use the prompt from this debate… What is the REAL cause of obesity?

2:04:50 What is a “set point” for body fat or body weight? Can we reset it?

An article about “set point theory” by Brad

2:09:32 A discussion about metabolic adaptation to weight loss

2:19:12 Where to find/follow Brad

2:20:28 Does Brad do anything (or recommend anything) that isn’t necessarily evidence-based?

Jul 25, 2019
Q&A: Hormonal Contraceptives, Rates of Weight Loss/Weight Gain, Timeline of Training Adaptations
01:37:02

Remember: If you want your questions answered on a future episode, submit them using one of the following links:

https://www.facebook.com/gregory.nuckols/posts/10156245869443779
https://www.instagram.com/p/Bx0ugZHl1GV/
https://twitter.com/GregNuckols/status/1131711576426389513

TIME STAMPS

0:00:41 – USA > The Netherlands

0:03:12 – How do birth control and menstrual cycle hormones affect periodization? Should I program with that in mind?

0:12:02 – If you’re trying to lose fat but maintain performance, what is the “optimal” rate of weight loss?

0:16:49 – Eric is unable to read

0:17:29 – For the folks with anterior pelvic tilt, what are some tips for maintaining a neutral pelvis while squatting and deadlifting?

0:22:08 – When bulking, should you continuously re-calculate your maintenance calorie requirements as you go?

0:26:57 – Do connective tissues display a delayed response to resistance training? If so, what does Greg know about it?

0:39:21 – Related discussion on human growth hormone

0:47:58 – Is there any benefit to manipulating dietary fat distribution throughout the week (in essence, “fat cycling”)?

0:56:32 – Which is better: 10mm or 13mm belt?

1:00:29 – Do you know how intra-abdominal pressure is measured?

1:01:49 – Eric references the disturbing horror film, “The Human Caterpillar”

1:02:29 – When we do resistance exercise, how long does it take for hypertrophy to manifest?

1:14:57 – Greg has previously talked about turning a good hypertrophy program into a good strength program by adding some singles. Practically speaking, how do you implement this strategy?

1:19:41 – How do you help clients that struggle with motivation, emotional decision-making, or taking responsibility for their decisions?

1:29:08 – Does blending your food render it less nutritious?

Jul 18, 2019
Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms
02:33:01

Time stamps:

0:00:28 Addressing the ludicrous allegations that we didn’t create the first ever fitness podcast

0:03:05 Addressing the very true allegations that we are mad at Omar Isuf and Eric Helms

0:05:44 Feats of strength; Greg forgets that Brian Shaw is American

0:18:53 A discussion on drug testing in sport

Papers discussed: Cohen et al 2014,
Van Wagoner et al 2017

0:40:10 Research round-up: New studies on protein and overfeeding

Papers discussed: Charidemou et al, Kassis et al, Johannsen et al.

0:55:14 Research round-up: New studies on HMB supplementation

Papers discussed: Tritto et al, Teixeira et al ,

0:55:42 Mark Teixeira’s career MLB stats

0:57:07 Research review: Surprising new study on ecdysterone supplementation

Study reviewed: Isenmann et al. Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans.
https://www.ncbi.nlm.nih.gov/pubmed/31123801

1:16:03 Which muscle groups are really targeted by the back squat? Greg discusses his new article, which is available here: https://www.strongerbyscience.com/squats-adductors/

1:32:39 To play us out: A gentle reminder that GREG IS NOT A HOST.

1:34:30 Interview with Dr. Eric Helms

1:34:58 Eric Helms’ background

1:39:37 Helms is currently prepping for a bodybuilding competition. Compared to previous competition preps, what is he doing differently this time around?

1:40:51 Doing contest prep without strictly tracking macros

1:48:31 How low do Helms’ calories get during contest prep?

1:54:05 How long is Helms’ current prep going to be?

2:00:12 When you get late into a weight loss phase, do you cut down training volume or intensity?

2:06:37 Are you doing anything to proactively address reductions in non-exercise activity thermogenesis (NEAT) during contest prep?

2:07:33 Helms and Trexler bash the regular use of HIIT during contest prep

2:08:02 Does Helms have any strategies or approaches that he likes to use, despite the fact that they aren’t necessarily backed by scientific evidence?

2:10:02 What are a lot of bodybuilders getting wrong these days? (Discussion: Ideal training frequency for bodybuilding)

2:13:54 Training studies are often quite short, and in relatively untrained people. Do the results from these short-term studies translate to long-term differences over a training career?

2:19:31 Is bodybuilding unhealthy? Should it be encouraged?

2:28:11 Helms plugs his “podcast” with Omar Isuf
(Note: after a thorough review, it does not meet the Stronger By Science criteria for formal identification as a “fitness podcast,” and therefore is not the first fitness podcast ever)

2:30:50 How can people get in touch with Helms?

Jul 11, 2019
Q&A: CBD, Junk Volume, Eccentric Training, and Building a Following in Fitness
01:25:00

Remember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook, Instagram, and Twitter.

TIME STAMPS
3:31 “What is your opinion on CBD?”

10:07 “Does volume or intensity drive strength gains?”

20:10 “Is ‘junk volume’ a real thing?”

23:53 “If we say that metabolite accumulation may play a causative role in hypertrophy, shouldn’t that mean that supplements designed to enhance the pump actually increase hypertrophy?”

39:14 “I’ve read that having a lower body fat percentage is more conducive to building muscle/strength. Is there truth to this, or is the change in body function/hormones negligible between high and low body fat percentage?”

48:19 “How possible is it that eccentric overload causes preferential hypertrophy of titin, meaning that people who only perform conventional training get a percentage of the available gains? What study designs/tools (blood markers, biopsies) would you use to test? If true, what kind of difference do you feel it would amount to?”

57:16 “In regards to re-feeds and/or diet breaks, from what I understand at least 2 consecutive days of re-feeding is needed to have any impact on the metabolic adaptations of a prolonged calorie deficit (3 days is probably better). That being said, how much of an effect does it really have, and is the cost to benefit ratio really worth it?

1:06:18 “How did you (Greg) build a following in the fitness industry?”

Jul 04, 2019
Caffeine and Health, Sex-Based Caffeine Differences, and IPF World Champion Natalie Hanson
02:24:30

Time stamps:

1:01 Fitness podcasters: you’re on notice

3:01 Feats of strength

15:38 Research Review. “25 cups of coffee per day is not unhealthy”- any truth to this?

Study abstract

19:43 Who the hell is drinking 25 cups of coffee a day?

21:09 What happens when you turn a continuous variable into a grouped variable?

33:43 Is caffeine bad for heart health?

35:18 What’s the highest daily caffeine dose that seems to be okay?

37:52 What factors affect caffeine metabolism and the relationship between caffeine and health? (Genes, diet, hormones, etc.)

40:05 Why do lifters like caffeine so much?

42:19 Eric realizes he needs to diversify his friend network to incorporate some non-lifters

46:53 Relationship between caffeine, theacrine, and sleep issues

52:04 Research review. Do men and women experience the same performance effects from caffeine?

Study link

52:59 The gap between male research and female research in exercise science

55:37 Study design, methods, and results

1:00:06 Why this study is so important

1:07:16 Interview with Natalie Hanson

1:07:43 Recap of IPF World Bench Press Championships

1:15:20 How often does Natalie miss reps or reach failure while training?

1:16:21 Natalie formally receives permission to cuss on the podcast

1:20:23 Raw vs. equipped lifting: How much of a boost does Natalie get from her equipment?

1:21:32 How hard is it to transition from raw to equipped powerlifting? How long does it take to learn to use the equipment effectively and refine your technique?

1:26:06 Experimentation, deviating from popularized training advice, and the influence of social media

1:30:12 As a multiple-time world champion, what is Natalie’s favorite moment in powerlifting so far?

1:36:49 Why are single-ply bench press records increasing so rapidly?

1:41:39 Moving forward, does Natalie plan to compete raw, equipped, or both?

1:42:56 What is Natalie up to at Corvus Strength Co.?

1:48:37 What are some unique challenges or social pressures that women experience in strength sports?

1:54:46 The balance between body image, body weight, and strength goals

1:59:32 What are some steps that people can take to help shift attitudes and help women feel more comfortable in strength sports and other fitness communities?

2:04:42 Deciding when to bump up or down a weight class

2:09:53 Continuing the conversation with women in strength sports moving forward

2:22:15 How to stay in touch with Natalie: Corvus Strength Co. and Instagram

Jun 27, 2019
Q&A: Dropping Weight, Building Strength to Promote Hypertrophy, and Training Around Pain
01:17:14

Remember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook, Instagram, or Twitter.

TIME STAMPS
0:57 “Is there any carry over or need to develop strength in the 1-5 rep range in order for that strength to be carried over into the 8-12 rep range for hypertrophy promotion?”

Meta-analysis of high load vs. low-load training; similar hypertrophy in spite of different strength gains. Also worth noting that the theory behind reverse linear periodization (starting with low volume/high intensity and progressing to high volume/lower intensity) is that early strength gains will help lead to more hypertrophy, but that’s never panned out in the research (one example here).

14:33 “When in a caloric deficit, should you reduce training volume, or training intensity?”

Localized depletion of stored glycogen.

27:11 “How should you train for explosive activities, such as parkour?”

Individualized programming for people with force vs. velocity deficits.

37:30 “Does pineapple belong on pizza?”

41:32 “Which is best: chicken wing, chicken thigh, or chicken breast?”

47:51 “What’s the best way to cut weight for powerlifting, in terms of performance?

54:30 “When you have pain during a certain exercise, how do you decide whether it’s worth rehabbing that movement vs. picking a different exercise?”

58:29 “What things have contributed most to your success in powerlifting/bodybuilding?”

1:15:03 How to get YOUR questions answered on the show

Jun 20, 2019
Supplement Regulation, Steroids, and Rick Collins, Esq.
02:18:13

To keep up with Rick Collins and all of his work in the realm of steroid and supplement law, check him out on Facebook, Instagram, his website, or his regular column in Muscular Development magazine.

TIME STAMPS

0:36 Eric is sick of being called “The Next Bo Jackson”

5:50 Greg shares some feats of strength

27:39 Eric defends himself against baseless accusations of methamphetamine use

30:08 How exactly are dietary supplements regulated by the government?

Note: For more information on this topic, be sure to check out the Stronger By Science article on dietary supplement regulation

34:45 History of prohormones on the supplement market

36:20 Review of a paper showing that prohormones remained on the supplement market after they were recalled by the FDA

38:16 What exactly counts as a “dietary supplement,” according to the law? How do new ingredients find their way onto the market?

42:23 What is “self-affirmed generally recognized as safe?”

45:52 Review of a paper showing that banned stimulants remained on the supplement market after they were recalled by the FDA.

51:05 Is CBD oil actually a supplement, legally speaking?

56:16 How can consumers make safe, informed decisions about which supplements to take?

1:02:51 To play us out: just because something is on PubMed, doesn’t mean it automatically counts as rigorous evidence. Greg and Eric share two examples that they recently found

1:13:45 Interview with Rick Collins, Esq, CSCS begins

1:16:36 How did Rick carve out a niche as the top lawyer in the world of steroids and dietary supplements?

1:21:33 Rick explains how the government regulates dietary supplements in detail

1:29:08 What are “current good manufacturing practices?”

1:34:39 Do new supplement ingredients require “approval” from the government?

1:39:36 Rick explains the “self-affirmed generally recognized as safe” exemption for new supplement ingredients

1:43:54 The history of non-supplement ingredients being sold as supplements (pro-hormones, stimulants, etc.)

1:49:10 Selective androgen receptor modulators (SARMs)

1:54:34 Are “designer stimulants” still prevalent on the supplement market?

1:58:38 People often blame failed drug tests on tainted supplements. Are they being truthful, or is that just a convenient excuse?

2:09:10 Do we need more laws to help regulate the supplement industry?

2:11:00 Rick weighs in on the legal status of CBD oil supplement products

2:15:15 How to stay in touch with Rick Collins

Jun 13, 2019
Q&A: Beltless Training, Leucine, and the Health Benefits of Strength
01:27:15

Stronger By Science will now be releasing an episode every single week. Every other episode will be a “Question & Answer” (Q&A) episode, in which Eric and Greg answer questions submitted by listeners. If you want your questions answered on a future episode, please submit them using any of the following links:

Facebook post

Instagram post

Twitter post

Timestamps

1:30 Should you change the way you train as you approach the age of 40 (and beyond)? How and why do performance and recovery change as we age?

11:42 Considering the result of this 2014 study, would you see similar long-term results from eating a normal amount of a whole protein source, or a smaller protein dose that is supplemented with extra leucine?

Article on dietary amino acid balance and hyperphagia.

19:53 What’s your take on long-term effects of heavy lifting on spine and joint health?

31:47 Any recommendations for lifters with spinal loading issues?

43:27 For an advanced lifter, is beltless training useless?

49:02 At what point do you see diminished returns when it comes to the health benefits of getting stronger?

56:40 What would happen if Terry Tao started studying exercise science? What kind of progress would the field make?

1:07:47 A few scientific fields have recently identified issues with replication, reproducibility, and transparency in research. How prevalent are these issues in exercise science?

Jun 06, 2019
Sex Differences in Fatigue and Recovery, and Dr. Jason Cholewa
02:01:40

Timestamps

00:02:09 Introducing Master Greg Nuckols

00:06:06 Eric was confused at The Avengers: Endgame

00:09:44 Feats of Strength: John Haack, Marianna Gasparyan

00:16:35 Background and rationale for Greg’s study (fatigue and recovery differences between men and women)

00:32:26 Study design and methods for Greg’s study

00:42:18 A summary of the results of the study

00:46:38 How do Greg’s results apply to “real world” training?

00:52:33 To Play Us Out: Advice for pursuing a degree in Exercise Science

01:06:34 Interview with Dr. Jason Cholewa (Associate Professor, Coastal Carolina University)

01:07:57 Jason’s background

01:10:04 Jason’s research on how betaine supplementation affects body composition and strength performance

01:20:52 Multi-ingredient pre-workout supplement formulas

01:31:17 The state of research in exercise science and sports nutrition

01:43:00 The state of higher education

01:55:43 Non-evidence-based strategies: does pre-competition cryotherapy help for bodybuilding/physique athletes?

Links
Get one-on-one coaching from the Stronger By Science team: https://www.strongerbyscience.com/coaching/ . All coaching packages are discounted until June 6.

May 30, 2019
Creatine, Genetics, and Dr. Peter Fitschen
02:04:47

Outline and Timestamps

0:00:00 Preview of today’s topics

0:01:15 Introductions

0:02:38 Format of the podcast and (low) expectations

0:10:59 Discussion on the link between creatine and hair loss

0:17:48 Summary of study linking creatine to hair loss

0:24:16 Does an increase in DHT necessarily mean more rapid hair loss? And how does this relate to anabolic steroids and hair loss?

0:26:28 Interesting theories from the hair loss literature

0:31:40 The interaction between caffeine and creatine, and gastrointestinal discomfort associated with creatine supplementation

0:38:45 How do combinations of dietary supplements work when consumed together?

0:42:55 How do your genes, and even just knowing about your genes, affect your performance and physiology?

0:49:18 Which makes a bigger difference: your actual genes, or your perception of your genetic predisposition? Is direct-to-consumer genetic testing a good idea for determining your athletic potential?

0:57:26 How strong do people get when they think they’re on steroids, but actually aren’t?

1:06:06 In the first (and final) installment of “Eric’s Seder Stories,” we discuss how gems and crystals relate to exercise science

1:16:17 Interview with Dr. Peter Fitschen begins. Peter shares his background in research and bodybuilding

1:18:52 Peter gets reprimanded for shamelessly shilling his new book

1:19:50 Peter’s research on HMB supplementation

1:26:01 Peter’s research on blood flow restricted training

1:35:20 Peter’s research on bodybuilding contest preparation

1:38:17 “Peak week” approaches for bodybuilding

1:47:55 Making weight for strength sports

1:55:04 Peter’s new book on training and nutrition for bodybuilding

Links

Eric's article: Not Another Boring Creatine Guide: Answers to FAQs and Lesser-Known Benefits

Greg's article: Genetics-Based Expectations Affect Your Physiology

Peter's book: Bodybuilding: The Complete Contest Preparation Handbook

May 09, 2019