The Stronger By Science Podcast – Details, episodes & analysis

TIME STAMPS

00:05:58 - Question 01 - Strength & Longevity

00:25:23 - Question 02 - Progressive Overload and Bodyweight

00:34:40 - Question 03 - Resistance Curve vs. Range of Motion

00:41:43 - Question 04 - Bulking, Metabolism and Weight Gain

00:51:15 - Question 05 - Hypertrophy vs. Rest Times

01:03:15 - Question 06 - PEDs in Professional Sports

01:27:05 - Question 07 - Training/Nutrition Program for Teens

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Email your questions to podcast@strongerbyscience.com!

Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com

BMR article series: https://macrofactorapp.com/articles/bmr/

TIME STAMPS
0:00:32 – Important announcement

0:12:00 – Why discuss BMR?

0:16:00 – What is BMR (terminology)?

0:20:40 – Determinants of BMR

https://macrofactorapp.com/best-bmr-equations/

https://macrofactorapp.com/determines-basal-metabolic-rate/

0:24:05 – The (In)accuracy of BMR prediction equations

https://macrofactorapp.com/metabolism/

0:40:00 – Impact of Sex on BMR

https://macrofactorapp.com/sex-basal-metabolic-rate/

49:05 – Impact of age and weight loss on BMR

https://macrofactorapp.com/aging-and-metabolism/

https://macrofactorapp.com/weight-loss-bmr/

Brief aside: total variability and PCOS:

https://macrofactorapp.com/range-of-bmrs/

https://macrofactorapp.com/pcos-bmr/

58:00 – Impact of weight gain on BMR

https://macrofactorapp.com/weight-gain-bmr/

1:08:10 – Why athletes have higher BMRs

https://macrofactorapp.com/athlete-bmr/

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this podcast episode, Greg, Pak, and Milo enter the impromptu-debate arena for the first SBS Battle Royale. Mental gymnastics, science, drama, and the signature SBS banter you all know and love are all packed into a pilot episode that will either be remembered forever or forgotten in a few weeks. 

TIME STAMPS:

00:22:03 - Topic 01 - Are the "big 3" mandatory for strength and size?

00:37:24 - Topic 02 - Always training to failure to maximize hypertrophy

00:53:52 - Topic 03 - Sumo deadlifts for non-powerlifters

01:06:53 - Topic 04 - Old-skool "YOLO" bulking for maximum gains

01:19:42 - Topic 05 - Lifting weights for over 60 mins per week for health

01:37:51 - Battle Royale recap and Q&A

Episode page: https://strongerbyscience.com/podcast-episode-134

Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

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

Links

• If you’d like to receive Research Roundup emails, please sign up for our email list. 
• To join in on the SBS conversation, check out our new Facebook group and subreddit. 
• Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

Time Stamps

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

Post-COVID activities (0:10:03). 

Zombie survival gear (0:13:27). 

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

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

Imposter syndrome (0:19:48). 

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

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

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

Post-COVID travel (0:52:35). 

Food and cooking stuff (0:58:13). 

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Greg issues an emergency correction to a false claim he made in the most recent episode of the podcast. MORE FROM THE SBS TEAM - Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. - Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. - Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS - Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. - BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. - MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Summary

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

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

Links

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

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

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

 

TIME STAMPS

Intro/Announcements (0:01:00). 

Good news (0:04:17). 

Feats of Strength (0:12:44). 

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

Relevant studies: 

• https://pubmed.ncbi.nlm.nih.gov/10865771/
• https://pubmed.ncbi.nlm.nih.gov/17367567/
• https://pubmed.ncbi.nlm.nih.gov/31263701/
• https://pubmed.ncbi.nlm.nih.gov/29559726/ 

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

Relevant studies:

• https://pubmed.ncbi.nlm.nih.gov/33312313/
• https://pubmed.ncbi.nlm.nih.gov/17446439/
• https://pubmed.ncbi.nlm.nih.gov/2060105/
• https://pubmed.ncbi.nlm.nih.gov/31333890/ 

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

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

Q&A (1:28:02). 

• Can you gain muscle while eating at maintenance calories if you’re getting adequate 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). 

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

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

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

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

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

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

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

TIME STAMPS

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

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

The good vibes sour (0:29:52). 

Eric’s goals for 2021 (0:54:58). 

Greg’s goals for 2021 (1:05:59). 

Parting words of wisdom (1:11:29). 

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

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

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

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

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

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

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

TIME STAMPS

Intro/Announcements (0:00:41). 

Good news (0:01:08). 

• Big Ramy: https://barbend.com/big-ramy-wins-the-2020-mr-olympia/. 
• Possums: https://www.bbc.com/news/av/world-australia-55240839. 

Feats of Strength (0:06:16). 

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

Protein (0:16:55): 

• Studies discussed: Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. 
• A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. 

Fish oil (0:46:41): 

• Studies discussed: Marine Omega‐3 Supplementation and Cardiovascular Disease: An Updated Meta‐Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants. 
• Are There Benefits from the Use of Fish Oil Supplements in Athletes? A Systematic Review. 
• Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. 

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

• Study discussed: Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men. 

Research Review (1:04:59). 

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

• Study discussed: Subcellular Localization- and Fibre Type-Dependent Utilization of Muscle Glycogen During Heavy Resistance Exercise in Elite Power and Olympic Weightlifters. 

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

• Studies discussed: Myonuclear content regulates cell size with similar scaling properties in mice and humans. 
• Nuclear numbers in syncytial muscle fibers promote size but limit the development of larger myonuclear domains. 

To Play Us Out: Thank you (1:57:55). 

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Summary

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

Links

• If you’d like to receive Research Roundup emails, please sign up for our email list. 
• To join in on the SBS conversation, check out our new Facebook group and subreddit.
• Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

Time Stamps

Intro/Announcements (0:01:00). 

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

Feats of Strength (0:17:16). 

Research Roundup (0:24:33). 

Optimal Protein Intake (0:25:15). 

• Article discussed: Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. 

Essential Amino Acids (0:35:39). 

• Article discussed: Essential Amino Acids and Protein Synthesis: Insights into Maximizing the Muscle and Whole-Body Response to Feeding

Meal Timing (0:42:55). 

• Articles discussed: Late eating is associated with cardiometabolic risk traits, obesogenic behaviors, and impaired weight loss. 
• Higher eating frequency is associated with lower adiposity and robust circadian rhythms: a cross-sectional study. 
• Impact of Meal Frequency on Anthropometric Outcomes: A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials. 
• Danny Lennon’s article on chrononutrition. 

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

• Article discussed: Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men. 

Sleep and Hunger (1:13:45). 

• Article discussed: Caloric and Macronutrient Intake and Meal Timing Responses to Repeated Sleep Restriction Exposures Separated by Varying Intervening Recovery Nights in Healthy Adults. 

Lactate (1:22:23). 

• Articles discussed: The emerging role of lactate as a mediator of exercise-induced appetite suppression.
• Resistance to exercise-induced weight loss: compensatory behavioral adaptations. 
• Potential involvement of lactate and interleukin-6 in the appetite-regulatory hormonal response to an acute exercise bout. 
• Lactate as a Signaling Molecule That Regulates Exercise-Induced Adaptations. 

Muscle Memory (1:40:07). 

• Article discussed: Muscle memory: myonuclear accretion, maintenance, morphology, and miRNA levels with training and detraining in adult mice. 

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

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

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

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

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

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

 

TIME STAMPS

Introductions (0:02:00). 

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

• MASS article. 
• Paper discussed. 

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

• MASS article. 
• Paper discussed. 

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

• Read this article for free on Stronger by Science. 
• MASS article. 
• Papers discussed: One, Two. 

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

• Read this article for free on Stronger by Science. 
• MASS article. 
• Papers discussed: One, Two, Three. 

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

• MASS article. 
• Papers discussed: One, Two. 

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.