Explore every episode of the podcast The Stronger By Science Podcast
| Title | Pub. Date | Duration | |
|---|---|---|---|
| SBS Podcast Final Q&A | 30 Oct 2024 | 01:42:14 | |
TIME STAMPS
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
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| Everything you Need to Know About Basal Metabolic Rate | 16 Oct 2024 | 01:31:03 | |
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 0:12:00 – 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
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| SBS Battle Royale | 29 May 2024 | 02:43:45 | |
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 Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM
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| Fireside Chat #10: Imposter syndrome, sports, life after COVID, and more | 04 Mar 2021 | 01:12:16 | |
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). MORE FROM THE SBS TEAM
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| EMERGENCY CORRECTION: Greg's Episode 54 correction | 23 Jan 2021 | 00:01:30 | |
Greg issues an emergency correction to a false claim he made in the most recent episode of the podcast. MORE FROM THE SBS TEAM
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| P-Ratios, Ischemic Preconditioning, and Q&A | 21 Jan 2021 | 02:03:34 | |
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).
To Play Us Out: SMART goals and cooking flavor pastes (1:50:45). MORE FROM THE SBS TEAM
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| Fireside Chat #9: 2020 Year in Review and Goals for 2021 | 07 Jan 2021 | 01:20:20 | |
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
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| Protein, Fish Oil, Glycogen, and What Limits Muscle Growth | 24 Dec 2020 | 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). MORE FROM THE SBS TEAM
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| Protein, Lactate, and Strength Phases to Boost Hypertrophy | 10 Dec 2020 | 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). MORE FROM THE SBS TEAM
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| 2020's Most Notable Research (with guests Eric Helms and Mike Zourdos) | 26 Nov 2020 | 01:44:22 | |
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).
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| Q&A: Cortisol, Hydration, Anti-Nutrients, and Deadlift Recovery | 19 Nov 2020 | 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). MORE FROM THE SBS TEAM
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| Protein & Kidney Function; Cholesterol & Training Adaptations | 05 Nov 2020 | 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:
Research Review: Dietary cholesterol and training adaptations (0:48:57). Studies discussed:
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):
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? MORE FROM THE SBS TEAM
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| Breakfast, Glycine, Muscle Knots, and Trigger Points | 22 Oct 2020 | 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). MORE FROM THE SBS TEAM
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| Does Lifting Really Improve Mental Health? | 15 May 2024 | 02:26:18 | |
Greg, Pak, and Milo review the literature on lifting for mental health. Does exercising improve your mood? How long does this last? What about lifting? Can we improve our long-term mental health through physical activity and lifting weights? TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here 00:10:02 - Impact of exercise on mood overview 00:38:55 - Best forms of exercise for mood improvement 00:47:00 - Long-term effects of exercise on mental health 01:26:04 - Lifting impacts on mental health 01:41:17 - Audience questions Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM
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| Bench Angles, Appetitive Traits, and Mesocycle Progression | 08 Oct 2020 | 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). MORE FROM THE SBS TEAM
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| Fireside Chat #8: Motivation, sports, steroids, and more | 10 Sep 2020 | 01:19:08 | |
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. 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). MORE FROM THE SBS TEAM
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| Fireside Chat #7: Open science and biggest gym fails | 06 Aug 2020 | 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). MORE FROM THE SBS TEAM
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| Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up | 02 Jul 2020 | 02:31:00 | |
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):
Rapid fire Q&A for Eric (1:34:14):
Rapid fire Q&A for Greg (1:45:53):
To play us out: professional development questions (2:00:48).
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| Betaine, Sodium Bicarbonate, and Evaluating New Research as it Develops | 18 Jun 2020 | 01:51:45 | |
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? MORE FROM THE SBS TEAM
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| Caffeine Genes, Brown Adipose Tissue, Concurrent Training, and Hangovers | 04 Jun 2020 | 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? MORE FROM THE SBS TEAM
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| Fireside Chat #6: Research pet peeves, alternate careers, social media, and self-love | 21 May 2020 | 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). MORE FROM THE SBS TEAM
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| Pelvic Health, Lifting During and After Pregnancy, and More with Marika Hart and Molly Galbraith | 14 May 2020 | 01:41:44 | |
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:
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| Behavior Change and Eating Habits with Dr. Krista Scott-Dixon | 07 May 2020 | 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). MORE FROM THE SBS TEAM
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| Interview with Jeff Nippard: On genetic limits, FFMI, training, and nutrition | 30 Apr 2020 | 01:46:14 | |
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). MORE FROM THE SBS TEAM
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| Is Stretch-Mediated Hypertrophy Overhyped? | 01 May 2024 | 03:24:09 | |
In this episode, Milo, Greg, and Pak sit down to discuss the concept of stretch-mediated hypertrophy, from the foundational animal studies, to human stretching studies, to present day hype around stretch-mediated hypertrophy and lengthened partials. They also discuss how they're currently implementing lengthened training into their workout routines. TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-132 here 00:00:00 - Intro and Plugs 00:11:33 - Stretch-mediated hypertrophy and hyperplasia in animals 00:44:59 - Stretch-mediated hypertrophy in humans/how muscle fibers grow 00:56:08 - Impact of stretching interventions on hypertrophy in humans 01:44:28 - Results vs lengthened resistance training 02:11:08 - Recap/takeaways from resistance training literature 02:42:47 - Audience questions Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM
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| Fireside Chat #5: Fitness myths, music, determinism, and the infamous 'Florida Man' | 23 Apr 2020 | 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/. Fitness myths we wish were true (0:03:11). Music (0:17:24).
Determinism (0:26:33). “Florida Man…” (0:45:12). MORE FROM THE SBS TEAM
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| Gut Health with Dr. Gabrielle Fundaro | 16 Apr 2020 | 01:10:12 | |
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). MORE FROM THE SBS TEAM
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| Q&A: Training frequency, reducing caloric intake on rest days, and isometric training | 09 Apr 2020 | 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). MORE FROM THE SBS TEAM
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| Fireside Chat #4: Hidden talents, changing people's minds, and beer | 06 Apr 2020 | 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. 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). MORE FROM THE SBS TEAM
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| Fireside Chat #3: Style and fashion, defining moments, and food questions | 02 Apr 2020 | 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. **TIME STAMPS** Style and fashion (00:00:35). Defining moments (00:22:13). Controversial food questions (00:43:03). MORE FROM THE SBS TEAM
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| Fireside Chat #2 | 30 Mar 2020 | 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). MORE FROM THE SBS TEAM
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| Fireside Chat #1 | 26 Mar 2020 | 00:59:41 | |
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). MORE FROM THE SBS TEAM
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| Immune Function, Home-Based Workouts, Fat Burners, and Lifting with Long Limbs | 23 Mar 2020 | 02:08:03 | |
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).
To Play Us Out: How to make risotto (1:52:46). MORE FROM THE SBS TEAM
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| Heart Rate Variability, Antagonist Stretching, and Chrononutrition | 12 Mar 2020 | 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).
On the Rise? Marco Sterpa (1:52:21).
On the Rise: Travis Pollen (1:57:10).
To Play Us Out (2:01:00)
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| Antioxidants, Injury Risk Factors, and the Conjugate Method | 27 Feb 2020 | 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).
New segment: On the Rise (1:39:55).
To Play Us Out: Dueling Cooking Tips (1:45:41).
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| All About Sleep (Part 2) | 17 Apr 2024 | 02:37:09 | |
In this episode, Greg, Pak, and Milo delve into research on sleep's impact on lifting and sports performance, recount sleep-related anecdotes from their college days, and explore strategies to counteract poor sleep when enhancing sleep quality is not feasible. Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-131 00:22:20 - Sleep anecdotes from our time at College 00:54:23 - Impact of sleep interventions on athletic performance 01:11:19 - Napping 01:25:42 - Mitigating some of the damage caused by poor sleep 01:40:37 - Sleep impact on protein synthesis 01:51:11 - Can exercise offset the cognitive impacts of sleep deprivation? 02:00:50 - QnA & closing thoughts MORE FROM THE SBS TEAM
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| Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training | 13 Feb 2020 | 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:
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. MORE FROM THE SBS TEAM
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| Cell Swelling, Genetic Ceilings, Touch-and-Go Deadlifts, and Load-Specific Adaptations | 30 Jan 2020 | 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:
Research Roundup:
Drama (update):
To Play Us Out:
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| Doping, Collagen, Goals, and Hyperplasia | 16 Jan 2020 | 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. MORE FROM THE SBS TEAM
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| Year in Review, Effective Reps and Antioxidants Revisited, Behavior Change, and Mike Tuchscherer | 26 Dec 2019 | 02:43:47 | |
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? MORE FROM THE SBS TEAM
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| Q&A: Myonuclei, Sodium Bicarbonate, Bands For Hypertrophy, and More Game Changers | 19 Dec 2019 | 01:26:55 | |
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? MORE FROM THE SBS TEAM
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| Fructose, Knee Sleeves, Weight Loss Variability, and James Krieger | 12 Dec 2019 | 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.
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
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? MORE FROM THE SBS TEAM
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| Q&A: High Protein Diets, Hardgainers, Exercise Variety, and Bone Adaptations | 05 Dec 2019 | 01:37:50 | |
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? MORE FROM THE SBS TEAM
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| Glycogen Loading, Lower Back Pain, PowerBuilding, and Physical Culture with Ben Pollack | 28 Nov 2019 | 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? MORE FROM THE SBS TEAM
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| Q&A: Bands, Chains, Useful Supplements, and Tweaking Your Program | 21 Nov 2019 | 01:45:41 | |
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 MORE FROM THE SBS TEAM
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| Protein, Fiber, Phototherapy, and Intro to Strongman with James Deffinbaugh | 14 Nov 2019 | 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 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://www.ncbi.nlm.nih.gov/pubmed/31028659 https://academic.oup.com/jn/article-abstract/149/10/1742/5512578?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? MORE FROM THE SBS TEAM
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| All About Sleep (Part 1) | 03 Apr 2024 | 02:36:40 | |
In this episode, Greg, Pak, and Milo take a deep dive in the research around sleep and health, from sleep duration to the latest data on sleep regularity and shift work. 00:00:00 - Intro & Plugs 00:20:48 - Sleep duration and all-cause mortality 00:42:58 - Sleep regularity and all-cause mortality 01:15:13 - Shift work & sleeping irregular hours 01:26:40 - Chronotypes & health 01:41:47 - The effect of sleep on weight regulation 02:23:24 - Practical takeaways Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-130 Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM
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| Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters | 07 Nov 2019 | 02:07:57 | |
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:
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:
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? MORE FROM THE SBS TEAM
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| The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull | 31 Oct 2019 | 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? MORE FROM THE SBS TEAM
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| Q&A: Carbs, Sodium, and Experimenting with Your Training | 24 Oct 2019 | 02:04:06 | |
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:
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? MORE FROM THE SBS TEAM
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