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 | |
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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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| Warming-Up to Build Muscle | 02 Oct 2024 | 01:11:22 | |
In this episode, Pak and Milo break down the research around how to warm-up for maximum muscle growth and strength. What should your warm-up strategy be? Finally, they cover some questions asked by listeners. TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-142 here 00:15:30 - Warming Up for Hypertrophy - Overview, Existing Research and Limitations 00:27:26 - Warming Up for Hypertrophy - Studies in Detail 00:38:20 - Takeaways 00:47:44 - Audience 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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| Warm-Ups, Stretching, and Injuries | 18 Sep 2024 | 02:00:01 | |
In this episode, Greg, Pak, and Milo cover the research on warming-up. Does warming-up reduce injury risk? Does stretching help you stay healthy? How solid is the evidence for warming up? TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-141 00:06:30 - Personal Experience With Warm-Ups 00:15:52 - The Purpose of Warming Up 00:24:13 - Warm-Up Effects 00:45:30 - Stretching and Injury Prevention 01:14:13 - Warm-Ups and Injury Prevention 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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| Weak Muscle Growth Beliefs | 21 Aug 2024 | 01:27:18 | |
TIME STAMPS Note: The full list of sources and notes can be found on the episode page on https://www.strongerbyscience.com/podcast-episode-140 00:10:26 - Forcing Advanced Periodization 00:38:42 - High Reps for Hypertrophy 00:49:00 - Getting Strong to Get Big 01:01:17 - All You Need Is A Few Exercises 01:07:18 - Audience Q&A Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com
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| Battle Royale 2 | 07 Aug 2024 | 02:09:59 | |
In this episode, Pak, Greg, and Milo gear up for another round of Battle Royale debates. They cover aggressive fat loss, cheat reps vs strict reps, whether studies in beginners should apply to advanced lifters, exercise stability for building muscle, optimal doesn't exist, experimenting for best progress, science vs broscience, the pump, and the overhead press being the one true lift. TIME STAMPS 00:02:51 - Aggressive Fat Loss 00:18:38 - Cheat Reps vs. Strict Reps 00:27:21 - Studies in Beginners 00:40:58 - Exercise Stability for Building Muscle 00:49:49 - Optimal Doesn't Exist 00:57:49 - Experiment With What Works for You 01:28:31 - Science vs Bodybuilder Knowledge 01:44:00 - The Pump 01:55:55 - Overhead Press 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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| Is Bulking Necessary for Muscle Gain? | 24 Jul 2024 | 01:50:10 | |
In this episode, Greg, Pak & Milo go over the current literature on bulking and whether you actually need to bulk to maximize muscle growth. Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-138 TIME STAMPS 00:03:47 - Personal Experiences with Bulking 00:12:42 - Most relevant studies 00:52:08 - Other Studies 01:13:32 - Audience Q&A
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| Time-Efficient Training for Hypertrophy and Strength | 10 Jul 2024 | 01:38:56 | |
In this episode, Pak and Milo discuss time-efficient training strategies for hypertrophy and strength, debunking the myth that you need to spend countless hours in the gym to see significant gains. TIME STAMPS 00:07:40 - Why is Time Efficiency Important? 00:14:21 - Antagonistic Paired Supersets 00:30:42 - Drop Sets 00:43:03 - Additional Tips 01:07:07 - Strength Training Tips 01:10:48 - Audience Q&A Note: The full list of sources and notes can be found on the episode page on here MORE FROM THE SBS TEAM
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| How to Powerbuild | 26 Jun 2024 | 01:48:14 | |
In this episode, Pak and Milo break down some of the research surrounding how to powerbuild. Can you grow muscle and get stronger simultaneously? How can you best do both? What are the differences between hypertrophy training and strength training? TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here 00:06:00 - Intro to powerbuilding: personal experience and existing studies 00:29:11 - Criticisms and benefits of powerbuilding - muscular imbalances and progressive overload 00:49:54 - How much potential gains are missed? 00:56:59 - Implementation 01:06:37 - Common mistakes 01:15:02 - Audience 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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| How To Train The Back | 12 Jun 2024 | 03:04:06 | |
From back training anecdotes to practical recommendations, this episode has got your....back when it comes to back training (apologies for the pun). In this podcast episode, the SBS team goes over back training, including why the current literature directly examining changes in the back musculature is so limited. Note: The full list of sources and notes can be found on the episode page on https://strongerbyscience.com/podcast-episode-135 TIME STAMPS 00:45:45 - Fiber orientation and neuromechanical matching 01:41:36 - Ad Break 01:41:41 Why the lack of direct evidence for back training? 02:01:09 - Practical takeaways 02:17:59 - Audience Q&A Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com
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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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| 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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| 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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| 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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| 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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| Is Body Fat Spot Reduction Really a Myth? | 20 Mar 2024 | 02:03:50 | |
In this episode, Greg, Pak, and Milo tackle the research around body fat spot reduction. First, they tackle the research on various ointments, creams, garments, and whole body vibration. Following this, they discuss the evidence for spot reduction as an adaptation to different exercise types such as endurance and resistance training.
TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here 00:00:00 - Intro & plugs 00:17:41 - Spot reduction history, whole body vibration, garments & ointments 00:46:04 - Training & spot reduction: the first studies 00:58:09 - Recent evidence on training and spot reduction 01:32:42 - Studies not supporting spot-reduction 01:52:52 - Practical takeaways Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM
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| Extreme Volumes, Extreme Gains? (Part 2) | 06 Mar 2024 | 04:39:22 | |
In the second and final part of the extreme volume for hypertrophy series, Greg, Pak, and Milo delve into the research on volume for hypertrophy. They review the remainder of the evidence and practical concerns, then answer audience questions. TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-128 here. 00:00:00 - Intro 00:11:13 - Evidence for high volumes 01:02:53 - Evidence with neutral outcomes 02:04:51 - Discussing other volume review papers 02:33:07 - Diminishing Returns of Volume for Hypertrophy 02:48:58 - Can you use high volumes for multiple muscles at once? 03:04:07 - Are participants really training hard in these studies? 03:18:27 - Hypertrophy vs. Muscle Swelling 03:35:25 - What role does rest time play? 03:46:01 - Practical Strategies to Increase Training Volume 04:24:35 - Audience Questions Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com
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| Extreme Volumes, Extreme Gains? (Part 1) | 21 Feb 2024 | 02:29:01 | |
In this episode, the SBS team begins their deep dive into the data around really high training volumes and hypertrophy, going over the history of training volume practices and research while also taking an in-depth look at the latest high volume study by Enes et al. Most of the research discussed in this episode can be found here:
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-127
TIME STAMPS 00:00:00 - Intro 00:20:18 - Historical context: High Volume vs. High Intensity 00:48:53 - An overview of the volume research 01:14:11 - The recent study by Enes & Colleagues 01:39:15 - Interpretations of Study, Context Dependency, Applications and Criticism
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| Q&A: Insulin resistance and hypertrophy, stimulant metabolism, and BMR variability | 07 Feb 2024 | 02:21:53 | |
In this Q&A episode of the podcast, Greg and Lyndsey answer questions about how to research a new subject, the effect of diabetes or insulin resistance on hypertrophy, how a pump might affect moment arms in movements, how much is too much isolation work, and more. They also give an update on the future of the podcast and announce that Dr Pak and Dr Milo Wolf are teaming up with Stronger By Science.
TIME STAMPS 00:00:00 – Podcast Updates 00:21:29 – Q&A Intro and "How do you go about researching a whole new subject?" (Q1 from Teo) 00:39:29 – "Does T2DM make hypertrophy impossible?" (Q2 from Jon)
00:55:18 – "Does getting a pump increase strength?" (Q3 from Alexander) 01:05:20 – Stimulant metabolism (Q4 from Connor Smith) 01:17:40 – "How much can BMR vary between individuals?" (Q5 from Jon) 01:29:35 – "Is it possible to taper down activity levels (steps) without reducing calories?" (Q6 from Angela) 01:41:10 – "How do you incorporate plyometrics and explosive training for jump height" (Q8 from trugor) 01:54:29 – "Is there any research showing damage to the blood vessels or whatnot in the longer term due to the blood pressure increase, because of bracing/Valsalva maneuver?" (Q9 from No_Performer_8133)
02:00:51 – "How much isolation work is too much?" (Q10 from tompa01) 02:10:05 – "Favorite and least favorite things I’ve cooked" (Q11 from Ali Shah) MORE FROM THE SBS TEAM
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| Long Muscle Length Training with Dr. Milo Wolf | 24 Jan 2024 | 03:19:48 | |
In this episode, Greg sits down with Dr. Milo Wolf to discuss long muscle length training. Long-length partials are a hot topic, and Dr. Wolf is one of the folks doing research in this area, and popularizing long-length partials as a training method to increase muscle growth. Enjoy!
TIME STAMPS AND NOTES Most of the research discussed in this episode can be found here: 00:00:00 - Episode Intro - Einstein, Toothpaste, and Plugs 00:18:18 - Intro - Dr. Milo Wolf 00:31:03 - Research: Impact of Muscle Length and Range of Motion on Hypertrophic Response 00:54:49 - Mechanisms / Explanation of Research 01:24:23 - Implications for Different Muscle Groups and Exercises 01:40:39 - Long Muscle Length Training Myths 01:56:17 - Limits of Long Muscle Length Training/Effects Over Time/Novelty 02:33:16 - Analysis of Existing Studies / Conflicting Results / Criticism 02:47:20 - Application of Results in Training 02:53:45 - Audience Questions and Final Thoughts MORE FROM THE SBS TEAM
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| Exercise Technique and Minimum Effective Dose Training with Dr. Pak | 10 Jan 2024 | 02:33:01 | |
In this episode, Greg is joined by Dr. Patroklos Androulakis-Korakakis (Dr. Pak) to discuss his research on minimum effective dose training, and his recent narrative review on optimizing exercise technique for muscle growth. While this episode does dig into the research, the lads tried to keep a clear focus on actionable takeaways to help you improve your training results.
TIME STAMPS Intro and Plugs (00:00:00)
Dr. Pak Intro, Bio and Projects (00:15:49) Dr. Pak's Paper: Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy (00:34:14)
Technique: Tempo/Eccentric and Concentric Movement (00:59:14) Minimum Effective Dose - Overview (01:16:14) Dr. Pak's PhD Research - Implications for MED (01:24:51)
Why Should We Care about MED? (01:41:18) How Does MED Change Over Time? (01:52:01) Q&A (01:59:53)
Social Media Q&A (02:13:22) Outro (02:30:47) Follow Pak:
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| Does the Evidence Now Support Effective Reps? (From the Data Driven Strength Podcast) | 27 Dec 2023 | 04:03:00 | |
Greg was recently on the Data Driven Strength Podcast to chat about their meta-regression on proximity to failure and hypertrophy. In the episode, Greg, Zac, and Josh discuss what we know about the mechanisms underpinning muscle growth and the weaknesses of the "effective reps" model. We think it's a conversation worth sharing, so we're re-releasing it in our feeds today as a special bonus episode.
TIME STAMPS AND NOTES Intro (0:00:00) Overview of New Proximity to Failure Meta-Regression (0:07:31) Common Misinterpretations of the Results (0:19:41) The Resurgence of the Effective Reps Model (0:22:41) The Desire for a Proxy Metric of Hypertrophy (0:42:41) The Mechanistic Rationale of Effective Reps (1:20:41) Other Factors Influencing Muscle Growth (1:52:41) Metabolic Stress as a Mediator (2:11:41) Is Force on the Fiber Level High at the End of a Set? (3:07:41) Practical Applications (3:42:41) PAPERS MENTIONED Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise Can cardio (eventually) make you bigger? A motor unit-based model of muscle fatigue | PLOS Computational Biology Skeletal muscle models composed of motor units: A review - ScienceDirect Different neuromuscular recruitment patterns during eccentric, concentric and isometric contractions Neuromuscular fatigue development during maximal concentric and isometric knee extensions MORE ABOUT DDS Training Takeaway Newsletter — Data Driven Strength IG: @datadrivenstrength @zac.datadrivenstrength @josh.datadrivenstrength @jake.datadrivenstrength @drake.datadrivenstrength (Credit: Their intro music is by Joystock) MORE FROM THE SBS TEAM
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| Busting Myths about Cortisol with Beth Skwarecki | 13 Dec 2023 | 02:29:59 | |
In this episode, Greg and Lyndsey sit down for a discussion about cortisol with Beth Skwarecki, the senior health editor at Lifehacker. The dangers of high cortisol are a persistent topic of content on social media content, so the discussion focuses on the types of claims that are being made, the dubious methods of self-diagnosis and “treatment” being recommended, and the potential risks and dangers associated with letting social media convince you that you’re basically an endocrinologist. You can read Beth’s article on this topic here: TikTok Myth of the Week: All Your Problems Are Due to High Cortisol
TIME STAMPS What is cortisol? (00:02:52) 'Normal' cortisol levels (00:18:44)
Cortisol discourse on TikTok (00:33:56) Representative examples of TikTok cortisol content:
Cortisol vs other social media trends (00:47:48)
Cortisol and menstruation (01:07:41) Cortisol and trauma (01:11:32)
Cortisol and exercise (01:15:55)
Specific claims about high cortisol (01:38:30) Cortisol, caffeine and sleep (01:45:39)
Real ways to regulate cortisol (01:55:49) Self-diagnosis (02:03:08)
Takeaways (02:08:13) Where to find Beth
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| Q&A: Muscle size and strength, advice for minimalistic workout routines, and training to failure | 18 Oct 2023 | 01:40:19 | |
In this Q&A episode, Greg and Lyndsey answer listener questions about how close you should be to your macro targets, the relationship between muscle size and muscle strength, advice for minimalistic workout routines, training to failure, and the benefits of CrossFit. To submit your question for a future episode, email a 30- to 60-second voice memo to podcast@strongerbyscience.com.
TIME STAMPS Intro (0:00) Fat bear week champion reveal (0:23) Recommended products and more from the SBS team (3:51)
How close do you need to be to your macro targets? (11:15) Do some people simply have muscles that are stronger per unit of size? And is that genetic, or trainable? (22:00)
Advice for minimalistic workout routines (37:03)
Thoughts on training to failure (both hypertrophy and fatigue) (57:16)
Will CrossFit training help me continue to get stronger and improve endurance? (1:26:48)
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| Which Micronutrients Are Worth Monitoring? | 04 Oct 2023 | 02:37:26 | |
In the final episode of our micronutrient series, Greg and Lyndsey discuss which micronutrients are most worth monitoring and good food sources for the micronutrients you may be under-consuming. Then, we talk more broadly about why you shouldn’t allow a focus on micronutrients specifically to detract from the pursuit of a generally healthy diet. Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com
TIME STAMPS Introduction (0:00) Recommendations and good vibes (0:20) Announcement for next episode: get your questions in for an all-Q&A episode! (8:06) Recommended products and more from the SBS team (9:35)
Getting into the content; discussing the difference between insufficient intake and deficient intake/status. (13:40)
Content discussed in this episode:
Nutrients that are often overconsumed (21:52) Added sugar
Saturated fat
Sodium
Excluded: Omega-6
Excluded: Trans Fats Nutrients that are frequently under-consumed (44:14) Most of the data related to under-consumed nutrients came from these sources:
More on individual nutrients
Nutrients vegans may want to pay more attention to (1:08:46)
Be sure to avoid “micronutrient reductionism” (1:21:58)
Q&A (1:37:49) Are multivitamins overrated? (1:38:37)
Is low blood vitamin D often the result of some other underlying problem? (1:57:33)
Are there any good proxy measurements to know if you’re meeting micronutrient targets without needing to track micronutrients? (2:09:19) Folic acid supplementation when trying to get pregnant (2:12:38)
Evidence of vitamin K along with vitamin D and Boron supplementation (2:21:04) Vitamin K
Boron
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| Understanding Micronutrient Targets: What Do They Mean, and Where Do They Come From? | 13 Sep 2023 | 02:51:13 | |
In this episode (which is Part 2 of our micronutrient series), Greg and Lyndsey discuss nutrient targets: where they come from, what they mean, and how to think about them. They also talk about the relative imprecision of micronutrient tracking, why micronutrient content can differ so much within a single food, and why it can be challenging to track your micronutrient intake in the first place. Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com
TIME STAMPS Intro (0:00) Recommendations and good vibes (0:20)
Housekeeping notes (8:45) Recommended products and more from the SBS team (11:50)
Episode 1 in the Micronutrient Series History of RDAs and Government Micronutrient Recommendations (14:53)
Ongoing DRV-related publications from the EFSA Micronutrient series on the website Micronutrient content in the MacroFactor knowledge base Understanding Micronutrient Targets and the DRI Framework (37:13) How EARs, RDAs, and LTIs are Determined (59:52)
General discussion of the implications of imprecise research and large inter-individual variability (1:21:21)
The relative imprecision of micronutrient tracking (and WHY micronutrient content can differ so much within a single food) (1:49:30)
Why it can be challenging to track your micronutrient intake in the first place (2:22:27)
Wrap-up and conclusions (2:28:39) Depressing final thought (2:35:49) Cool, less depressing final thought (2:42:16) MORE FROM THE SBS TEAM
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| Micronutrients Deserve More Attention | 30 Aug 2023 | 02:42:27 | |
Micronutrients deserve more attention. There's very little content about micronutrients, and the content that *is* out there is often full of fear-mongering or wild claims about wonder drugs and super foods. In this episode, we aim to provide a solid foundation for building a better understanding of micronutrients. Along the way, Greg also shares some fun facts that prove that micronutrients are way more interesting than you may have thought. This is the first part of a micronutrient series we'll be doing on the podcast. Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com
TIME STAMPS Intro (0:00) What’s on your mind? (0:22)
Recommended products and more from the SBS team (8:16)
Introduction to the micronutrient discussion (11:25) What are essential nutrients in the first place? What does it mean to call a nutrient essential? (21:28)
Vitamins (45:43) Minerals (1:40:26) Essential Fatty Acids (1:57:21)
Essential Amino Acids (2:01:57) Choline (2:06:02) Fiber (2:08:04)
Water (2:27:24) Q&A Question: What’s the best way to train for bone health? Are plyometrics safe and effective for people in their 60s? (2:28:56) MORE FROM THE SBS TEAM
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| Sleep and Nutrition: Pre-Sleep Snacks, and How Your Diet Impacts Your Sleep | 16 Aug 2023 | 02:29:19 | |
The industry for pre-sleep supplements, foods, and products is booming. But what actually works, and how much does our diet actually impact our sleep quality and quantity? Greg and Lyndsey talk about how pre-sleep products are marketed, break down the science behind popular sleep supplements (like melatonin, magnesium, lavender, and more), and discuss how macronutrient distributions influence sleep. They also answer a few listener questions about pre-sleep protein and about the impact of eating meals right before bedtime. Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: https://www.strongerbyscience.com/podcast-episode-118/
Listener Questions:
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: https://www.strongerbyscience.com/podcast-episode-118/
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| Creatine Myths: Hair Loss, Bloating, Dosing, and More | 02 Aug 2023 | 03:02:45 | |
Does creatine cause hair loss? What about bloating? In this episode, Greg and Lyndsey bust myths and misconceptions about creatine, one of the most popular supplements on the market. Greg also explains how creatine actually works to increase muscle growth and discusses myths related to creatine dosing (is 5g per day enough?). Then, they play a few listener calls about creatine and answer questions about creatine's impact on individual genetic potential for muscularity, different forms of creatine, and the interaction between caffeine and creatine. Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM
Intro (0:00) What’s on your mind/bright spots: Love Island (3:23) Recommendations and plugs (8:30) Creatine Introduction (10:49) History of Creatine (17:56)
Creatine and hair loss introduction (38:39) Background information on DHT (40:48) Discussion of the study everyone cites to support the idea that creatine causes hair loss (44:35) The key thing everyone misses when discussing the creatine/DHT study: serum DHT is irrelevant to the physiology of androgenic alopecia (54:21)
Potential physiological explanations for increased scalp DHT production and hair loss (1:04:09)
Known effects of creatine on the actual causes of hair loss (1:29:40)
Why do so many people think that creatine causes hair loss in the first place? (1:38:00)
How creatine actually works to increase muscle growth (1:48:31) The idea that creatine doesn’t actually cause bloating (and only causes fluid retention in the muscles) is probably incorrect (2:04:01) Myth related to creatine dosing: the typical recommendation of 5g/day is not enough creatine for serious lifters (2:15:34) Question 1: does creatine raise the limits of muscularity that you can achieve, or does it just lead to slightly faster progress toward the same limit? (2:38:01) Question 2: is it worth experimenting with other forms of creatine? (2:40:28) Question 3: do caffeine and creatine have inhibitory effects on each other? (2:46:51)
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| Aspartame: The Surprisingly Interesting Science and History | 19 Jul 2023 | 05:43:57 | |
Greg and Lyndsey dive into the history, conspiracies, science, and media coverage of aspartame to present a thorough overview of the recent WHO reports linking aspartame and cancer risk. Is this one of the longest "podcast episodes" ever? Probably. But it's packed with fascinating history, relevant research breakdowns and media criticism, and takeaways for interpreting and navigating our society's abundance of health warnings.
SOURCES AND LINKS Intro
WHO Reports
Full source list
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| Vibration plates, lifting during pregnancy, and a new era for the SBS podcast | 05 Jul 2023 | 02:22:19 | |
The Stronger By Science podcast is back, and it's the start of a new era for the show! We've got a new hosting line-up, new segments, new cover art, new music, and new way for you to get your questions answered. But a lot remains unchanged: We're still aiming to break down the latest health and fitness research and trends in a way that's easily understandable and fun to listen to. Going forward, we'll be releasing new episodes every two weeks on Wednesdays. In this episode, Greg and Lyndsey delve into the history and science behind vibration plates. Are there legitimate, scientific purposes for this trendy piece of equipment, or is it just a total scam? Then, they discuss a new study that investigated the impact of heavy resistance training on pregnancy and postpartum health outcomes. That discussion leads to a larger conversation about how exercise guidelines evolve. Want to get your question answered on a future episode of the podcast? Record a voice memo on your phone and email it to podcast@strongerbyscience.com. TIME STAMPS
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SOURCES AND LINKS Vibration plates Vibration plate articles:
Whole-body-vibration meta-analyses: Fat loss metas
Whole-body-vibration meta-analyses: Others
Lifting during pregnancy:
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| Fireside Chat with Greg Nuckols and Lyndsey Nuckols | 24 Apr 2023 | 01:08:09 | |
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In this Fireside Chat, Greg sits down with a special guest: his business partner and wife Lyndsey Nuckols. They discuss who's a better cook, their most underwhelming talents, trolley problems, their recent foray into reality TV, and their experiences transitioning into tech product people. Raccoon video: https://www.youtube.com/watch?v=rfbb4yRBH64
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| Weight Loss Plateaus, Tough Love, and Energy Audits (Replay of Episode 77) | 13 Mar 2023 | 01:14:00 | |
While we continue preparing to get our next season up and running, we’re replaying Episode 77, which is all about troubleshooting weight loss plateaus. In this episode from the SBSPOD archive, Eric and Greg discuss topics including metabolic adaptation, energy compensation, and a long list of factors that may lead us to overestimate energy expenditure or underestimate energy intake. The discussion yields several practical, evidence-based tips for overcoming challenges and breaking through plateaus when pursuing a weight loss goal.
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TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (2:27) Feats of Strength (8:14)
Coach’s Corner: Troubleshooting weight loss plateaus (24:47)
The general approach (28:39) Issues with “tough love” in coaching (31:19) How to conduct an “energy audit” (38:42) Drawing conclusions and planning solutions (54:35) To Play Us Out: Unbelievable 40-yard dash times at the 2022 NFL combine (1:04:48) MORE FROM THE SBS TEAM
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| Sleep, Health, and Fitness | 30 Jan 2023 | 01:31:59 | |
In today’s episode, Eric Trexler discusses the relationships between sleep, health, and fitness. First, he discusses how sleep impairments can negatively impact health-related outcomes and impede progress toward a variety of fitness-related goals. After that, he describes a number of practical strategies to get better sleep and to mitigate the negative impacts of insufficient sleep.
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TIME STAMPS Intro/Announcements (0:00) Issues that arise from insufficient sleep quality and/or quantity (1:58) Impact on health (circadian biology; research in shift workers) (2:17)
Impact on training quality (17:29)
Impact on appetite (21:16) Impact on body composition (25:04)
Strategies to minimize the impact of insufficient sleep (31:03) Caffeine (32:23) Napping (40:14) Caffeinated napping (41:54)
Modifications to your training program (46:47) Sleep hygiene (54:43) Light/dark cycles, sleep/wake cycle consistency (1:03:07) Other notable elements of good sleep hygiene (1:13:31) Supplements for sleep (1:17:56) Summary (1:26:18) MORE FROM THE SBS TEAM
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| Hunger and Appetite Management | 23 Jan 2023 | 01:29:59 | |
Whether you’re trying to gain, lose, or maintain weight, strategic management of hunger and appetite can come in handy. In today’s episode, Eric Trexler discusses a variety of practical strategies for managing hunger and appetite to support a more successful and enjoyable dieting experience.
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TIME STAMPS Intro/Announcements (0:00) Practical strategies for managing hunger (4:23) Adopt an acceptance-based approach (4:53) Eat slow and savor (speed, focus while eating) (16:18)
Titrate your amount of non-lifting exercise (21:42)
Reduce meal-level energy density, and make the easy swaps first (35:57) Opt for harder food textures (49:55) Minimize foods that are hyperpalatable (53:01) End the meal strategically (green tea, capsaicin) (1:02:14) Eat enough fiber and protein (1:07:29) Summary of strategies (1:15:31) Strategies for bulking / weight gain (1:16:36) Conclusions and practical applications (1:25:28)
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| Cardio for Health and Weight Management | 16 Jan 2023 | 01:38:11 | |
In today’s episode, Eric takes a comprehensive look at how physical activity and cardiovascular exercise can impact general health and weight management. Specific topics of discussion include non-exercise physical activity, exercise snacks, step counts, appetite, exercise energy compensation, interval versus steady-state cardio, the interference effect, and practical ways to incorporate non-exercise physical activity or structured cardio into your daily or weekly schedule.
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TIME STAMPS Intro/Announcements (0:00) Taxonomy of physical activity (4:45) Benefits of physical activity (12:33) Exercise snacks (13:54) Step counts (20:21) General physical activity guidelines (25:38)
Benefits of exercise for fat loss (33:58)
Why exercise causes less fat loss than you’d expect (43:01) Exercise energy compensation and the constrained total energy expenditure model (49:08) Factors impacting energy compensation (55:26) Exercise Calorie Calculator: High-intensity interval training versus low-intensity steady-state training (1:06:48)
Concurrent training and the interference effect (1:13:35) Best practices for concurrent training (1:21:34) Basic guidelines for intensity and duration (per session of cardio) (1:25:38) Summary and conclusions (1:30:06) MORE FROM THE SBS TEAM
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| Diet Tracking and Mindful Eating | 09 Jan 2023 | 01:57:31 | |
In today’s episode, Eric responds to a few pieces of listener feedback, then covers two popular nutrition topics. In the first, he discusses the utility of calorie counting or diet tracking, and how to make the process as feasible and effective as possible. After that, he provides a thorough overview of mindful eating, while addressing some common misconceptions along the way. While many people think that mindful eating is the same thing as intuitive eating, or that mindful eating is incompatible with weight loss goals or diet tracking, neither of these popular perspectives are true. In reality, mindful eating and diet tracking can be used synergistically when pursuing a variety of goals, including weight loss. Today’s episode discusses how to use both of these evidence-based strategies in a complementary fashion.
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TIME STAMPS Intro/Announcements (0:00) A clarification about intrinsic motivation (9:42) Does diet tracking “work?” (24:06) What are the major challenges that threaten the effectiveness of diet tracking or calorie counting? (31:33) How to make diet tracking as effective and enjoyable as possible (41:27)
The relationship between diet tracking or calorie counting and eating disorders (53:34) Mindful eating (1:05:47) Mindful eating versus intuitive eating (1:06:51) How is mindful eating actually implemented? (1:10:23) Is mindful eating a weight loss strategy? (1:16:36)
Psychology-related applications of mindful eating (1:38:08)
Can mindful eating and macro tracking co-exist? (1:43:28) Episode summary and conclusions (1:49:21) MORE FROM THE SBS TEAM
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| Popular Diets and Common Nutrition Misconceptions (Part 2) | 02 Jan 2023 | 01:36:23 | |
In today’s episode, Eric Trexler continues his discussion about some of the advantages and disadvantages of popular diets, and explores some common misconceptions in the world of nutrition. Topics include low-fat diets, the Ornish diet, vegetarian diets, vegan diets, cleanses, detoxes, single-food diets, time-restricted feeding, intermittent fasting, the Mediterranean diet, seed oils, and the DASH diet.
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TIME STAMPS Intro/Announcements (0:00) Healthy diet indicator criteria (3:53) Low-fat diet (6:54)
Ornish diet (20:47) Vegetarian/vegan diet (25:38)
Raw vegan diet (34:29) Cleanses and Detoxes (38:41) Single-food diets (43:13) Time-restricted feeding (includes breakfast skipping literature, IMO) (50:12) Intermittent fasting (alternate-day fasting, 5:2 diet, etc) (1:01:04) Long fasting periods for health benefits (1:06:38) Mediterranean diet (1:11:40) Seed oils and vegetable oils (1:15:17) DASH diet (1:21:40) Plant-based diets (1:23:18) Summary and conclusions (1:29:30) MORE FROM THE SBS TEAM
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| Popular Diets and Common Nutrition Misconceptions (Part 1) | 26 Dec 2022 | 01:34:40 | |
In today’s episode, Eric Trexler discusses some of the advantages and disadvantages of popular diets, and explores some common misconceptions in the world of nutrition. Topics include low-carb diets, the Zone diet, the South Beach diet, the glycemic index, continuous glucose monitors, gluten-free diets, “eating clean,” ketogenic diets, the Atkins diet, the Paleo diet, and the carnivore diet.
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TIME STAMPS Intro/Announcements (0:00) The SBS podcast co-host union is out of control (0:49) Healthy diet indicator criteria (5:54) Low-carb diets (9:18) The Zone diet (13:10) The South Beach diet (14:39) Glycemic index (15:39) Continuous glucose monitors (21:44) Gluten-free diets (27:57) “Eating clean” (37:41)
Ketogenic diets (45:12) The Atkins diet (55:34)
The Paleo diet (1:02:32) The carnivore diet (1:09:59) MORE FROM THE SBS TEAM
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| Common Questions About Weight Loss Diets | 19 Dec 2022 | 02:00:58 | |
Today’s show is a continuation of our series leading into the New Year. Weight loss is one of the most common New Year’s Resolutions, so this episode explores and answers some of the most common questions about weight loss diets.
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TIME STAMPS Intro/Announcements (0:00) How do I set and adjust calorie targets? (4:37) Is “recomping” possible? (29:52)
How do I set and adjust macro targets? (52:08) How worried should I be about metabolic adaptation? (1:14:17) Should I use non-linear dieting strategies? (1:26:29) Should I do a reverse diet? (1:40:09) MORE FROM THE SBS TEAM
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| Meta-Analysis Errors; Motivation and Behavior Change | 12 Dec 2022 | 01:51:19 | |
In today’s episode, Greg and Eric discuss a new study reporting that 85% of highly cited meta-analyses in the field of strength and conditioning research contain at least one statistical error. The conversation covers common meta-analysis errors, how to spot them, and how to critically interpret meta-analyses. After that, Eric presents a segment on motivation and behavior change. He begins by reviewing evidence-based goal setting strategies, then discusses how we can leverage self-determination theory to get motivated to pursue our goals, and how we can lean on the COM-B (capability, opportunity, motivation, behavior) model to change behaviors in accordance with our goals. This leads to a unified, comprehensive, evidence-based model that covers goal setting, motivation, and behavior change from start to finish.
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TIME STAMPS Intro/Announcements (0:00) Origins of meta-analyses (6:15) New study on meta-analysis errors (11:53) The most common errors (17:10) Interpretation and conclusions (29:22) Defining “motivation” (50:11) Goal setting (52:51)
Motivation (1:00:43) Self-determination theory (1:06:07)
Psychological needs (competence, relatedness, autonomy) (1:11:18) The COM-B model of behavior change (1:29:19) Practical application: a unified model combining goal hierarchies, self-determination theory, and the COM-B model of behavior change (1:37:30) MORE FROM THE SBS TEAM
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| Goal Setting and Behavior Change (Replay of Episode 71) | 05 Dec 2022 | 01:51:07 | |
In preparation for the new year (and the resolutions that come with it), we’re replaying Episode 71, which is all about goal setting and behavior change. In this episode from the SBSPOD archive, Eric and Greg have a long, evidence-based conversation about the research on setting effective goals and successfully changing health behaviors. The discussion yields several evidence-based tips for setting better goals and maximally supporting your ability to achieve them. To learn even more about goal setting, check out the in-depth SBS article at https://www.strongerbyscience.com/goal-setting.
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TIME STAMPS Intro/Announcements (0:00) Research Review: Goal setting and behavior change (1:04) Fake urgency (3:17) Success rates of New Year’s Resolutions (5:47) Temporal landmarks (13:30)
SMART goals (18:42) Creating a goal hierarchy (21:30) Superordinate goals (25:27) Equifinality and Multifinality (32:23) Mental contrasting (35:23) Approach versus avoidance (43:48) Flexible versus rigid restraint (0:49:56) Process versus outcome (55:07) Mastery versus performance (59:44) Goal difficulty; “slack with a cost” (1:07:23)
Setting specific goals (1:16:51) Implementation intentions (1:17:26)
Stimulus control; modifying your environment (1:24:03) Social support and feedback (1:26:47)
How MacroFactor supports evidence-based goal striving and behavior change (1:38:45) MORE FROM THE SBS TEAM
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| Q&A: Exercise Selection, Fitness Testing, and Work-Life Balance | 28 Nov 2022 | 01:34:10 | |
In today’s episode, Greg and Eric field listener questions about exercise selection for general strength purposes, testing protocols for overall fitness levels, vegan diets, optimizing exercise selection and execution based on anatomical principles, incline bench pressing, deadlifting on an uneven floor, and work-life balance.
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TIME STAMPS If you were building a long-term program for someone who was interested in general, overall strength, which 3-6 exercises would you choose? (3:46) For someone interested in general strength, fitness, and athleticism, what tests would you use to periodically assess their progress? Call it the “SBS Combine.” (16:41) Eric mentioned on a recent podcast that he's now fully vegan. Aside from avoiding animal products, I'm curious about any changes he has made or differences he has noticed related to training and nutrition. (26:24) What are your thoughts on the recent trend of “optimizing” exercises so as to “take advantage of anatomy” (33:07) Is benching with a low incline (8-15 degrees) a suitable way to reduce strain on the shoulders while effectively targeting the pectoralis major and anterior deltoid? (48:24) I deadlift on a platform with a 5% incline. It feels pretty awkward, and seems to be negatively impacting my training loads. Is deadlifting on an incline actually affecting my deadlift numbers, or is it just in my head? (59:12) How do you guys manage work-life balance? (1:08:58) MORE FROM THE SBS TEAM
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| Q&A: Ergogenic Effect of Music, Testosterone Replacement, and Misinformation in Fitness | 21 Nov 2022 | 01:39:38 | |
In today’s episode, Greg and Eric field listener questions about dietary fat targets, future competition plans, ergogenic effects of music, testosterone replacement therapy (TRT), statistics-focused content, and the circulation of misinformation and disinformation in the world of health, fitness, and nutrition.
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TIME STAMPS Intro/Announcements (0:00) Any issue in approaching one’s minimum dietary fat target as a weekly average target instead of daily target? (9:42) Do you guys have any plans to compete again? Not specifically in powerlifting or bodybuilding, but in anything at all? (12:52) Does listening to music improve exercise performance? If so, how or why? (19:55) Potential Impact of testosterone replacement therapy (TRT) on nutrition and training recommendations? (31:33) Have you thought about writing a book or in-depth article about statistics and research methodology? (41:51) There's a lot of faulty science out there for sure, but what is some questionable or out-right incorrect advice or insights that industry experts or researchers still circulate? (45:38) MORE FROM THE SBS TEAM
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| Q&A: Deltoid Training, NSAIDs, Controversial Fitness Opinions, and More | 14 Nov 2022 | 01:56:03 | |
In today’s episode, Greg and Eric field listener questions about insulin, maintenance phases, controversial fitness opinions, maintaining muscle while cutting, the effects of NSAIDs on training adaptations, deltoid training, ashwagandha supplementation, content creation, social media, and the best gauge of overall strength.
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TIME STAMPS Intro/Announcements (0:00) Can medical insulin (i.e., to treat diabetes) boost strength and/or hypertrophy? (6:35) Is it important to do a maintenance phase after bulking or cutting? (20:12) What are your most controversial fitness opinions that would rile up the evidence-based fitness community? (22:58) How important is it to maintain most of your muscle on a cut? (50:58) How do NSAIDs impact training adaptations? (55:13)
Are lateral raises enough to grow the medial portion of the deltoids, or do you need to do some kind of shoulder press or upright row variation? (1:02:54) Ashwagandha for strength and hypertrophy - yea or nay? (1:09:02) Do you ever look back on old content of yours and cringe? If so, does it make you question whether you'll look back on your current content and cringe in the future? (1:15:26) How do you go about managing your time on social media? (1:36:38) Is bench press the best gauge of raw physical strength? If not, what is? (1:51:46) MORE FROM THE SBS TEAM
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| Misapplications of Popular Weight Loss Advice, and Identifying the “Healthiest” Diet | 07 Nov 2022 | 02:43:12 | |
After Eric’s first earthquake experience, today’s episode begins with a brief discussion of natural disasters. That’s followed by Greg’s segment, which covers popular weight loss advice that may do more harm than good. While most of the ideas that catch on and get popular originate with bodybuilders and physique athletes, they are often misapplied when generalized to other populations (that is, most people). Finally, Eric presents a segment that addresses a very common question: what is the healthiest diet? This yields a discussion about evidence-based guidelines for structuring a diet that supports general health, wellbeing, and longevity, while addressing some common misconceptions along the way.
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TIME STAMPS Intro/Announcements (0:00) Natural disasters (1:37) How to support the show (17:03) Popular weight loss advice that may do more harm than good (21:16) Characteristics of an effective long-term weight loss diet (29:56) Rigid macro counting (31:07) Really high protein targets (50:08) Eat bland foods (59:33) Focus on outcome (1:11:25) Summary and conclusions (1:23:14) What is the healthiest diet? (1:35:35) Major health issues that are impacted by dietary habits (1:45:14) The purpose and value of broad dietary guidelines (1:51:12) 2015 Healthy Diet Indicator criteria (1:54:29) 2020 Healthy Diet Indicator criteria (1:57:46) General overview of healthy dietary pattern characteristics (2:04:03) “Named” diets that meet many of the Healthy Diet Indicator criteria (2:15:11)
Popular perspectives that are unsupported by evidence (2:21:11) Summary and conclusions (2:27:09) MORE FROM THE SBS TEAM
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| Partial ROM Training for Strength, and Protein Requirements for Muscle Growth | 31 Oct 2022 | 01:49:42 | |
Today’s episode begins with a discussion about an ambitious experiment in the world of academic publishing, and the real-world costs of striving for bench press excellence. After that, Greg presents a segment about partial range-of-motion (ROM) training for strength outcomes. Greg digs into the available research about whether or not partial reps can be used to facilitate greater strength gains, and provides practical recommendations about when and how to incorporate this style of training. That’s followed by Eric’s segment that tackles a fairly widespread misconception about protein requirements for muscle growth. Many people believe that 1.6 g/kg/day is a very clear minimum requirement for supporting hypertrophy, and that falling a little bit short of this target severely limits muscle growth. However, the data suggest otherwise. He explores the available research and discusses some protein target recommendations for people who are prioritizing muscle growth or retention.
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TIME STAMPS Intro/Announcements (0:00) An innovation in academic publishing (4:53)
Reviewing Greg’s shitpost (19:39) Combining ROMs for larger strength gains? (25:12) The history and tradition of partial-ROM training (29:39) Study #1 (Bazyler) (38:51) Study #2 (Gillingham) (40:14) Study #3 (Pedrosa) (43:14) Study #4 (Whaley) (45:07) Summary of findings and mechanisms (46:56) Conclusions and practical applications (56:20) How much protein do you actually need for muscle growth? (1:01:38) What are the most important dietary metrics to track and manipulate for a hypertrophy-oriented diet? (1:01:55) New meta-analysis by Nunes et al (1:05:18) The 2018 meta-analysis by Morton and colleagues (1:13:04) What if we only look at values above 1.2 g/kg/day? (1:19:01) A note on “leave-one-out” analyses and cherry-picking (1:20:41) What if we only look at values above 1.24 g/kg/day? (1:27:54) Summary and conclusions (1:31:07) Practical applications (1:37:25) MORE FROM THE SBS TEAM
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| Accommodating Resistance for Power; Net Energy Cost of Exercise | 24 Oct 2022 | 01:40:22 | |
Today’s episode begins with a discussion about the very predictable scandal that rocked Fat Bear Week. After that, Greg presents a segment about accommodating resistance (that is, training with bands and chains). Greg digs into the available research and explains why accommodating resistance is beneficial for power development and explosive muscle actions, while failing to meaningfully impact maximal strength. That’s followed by Eric’s segment that clears up some misconceptions about the actual net energy cost of exercise. He explores how physical activity impacts total daily energy expenditure, describes some key characteristics that influence inter-individual differences in the net energy cost of exercise, and explains why and how to estimate the net energy cost of exercise using a new tool developed by the Stronger By Science team.
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TIME STAMPS Intro/Announcements (0:00) New SBS article by Cameron Gill (Neck Strength Training: Are Deadlifts And Shrugs Enough?) (3:24) Fat Bear Week Controversy: Completely and Totally Vindicated (6:22)
Increase explosiveness with ONE WEIRD TRICK (10:42) Background info about accommodating resistance (bands and chains) (10:56) Meta-analysis: Do bands and chains increase maximal strength? (17:36) An overview on key determinants of maximal strength versus jump height (19:42) Band Study #1: Shi et al (28:06) Band Study #2: Katushabe and Kramer (32:07) Band Study #3: Joy et al (32:40) Band Study #4: Andersen et al (34:03) Summarizing the available evidence (35:27) Conclusions and practical applications (37:49)
What’s the actual energy cost of exercise? (47:55) What is exercise energy compensation? (48:36) Cardio is less effective for fat loss than mathematically predicted (48:51) Additive versus constrained models of total daily energy expenditure (52:54) The relationship between biological sex and exercise energy compensation (1:01:44) The relationship between physical activity level and exercise energy compensation (1:02:17) The relationship between energy balance and exercise energy compensation (1:03:06) The relationship between BMI and exercise energy compensation (1:05:09) The utility of estimating the net added energy cost of exercise (1:15:20) How to use our new exercise energy calculator (1:25:05) How to NOT use our new exercise energy calculator (1:28:41) Miscellaneous (off-topic) closing thoughts (1:35:44) MORE FROM THE SBS TEAM
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| Shortcomings of Body Composition Assessments, and Fitness-Related Applications of Mindfulness and Meditation | 17 Oct 2022 | 02:04:21 | |
In today's episode, Greg and Eric pat themselves on the back for breaking the 100 episode barrier, in addition to sharing their picks for Fat Bear Week 2022. After that, Greg encroaches on Eric’s territory with a segment about body composition assessments. In the segment, Greg discusses what common body composition devices actually measure, how accurate (or inaccurate) they are for individuals (rather than groups), and some better strategies for monitoring progress toward fitness goals. After that, Eric steers others toward the Road to Enlightenment with a segment on the fitness-related applications of mindfulness and meditation. He specifically looks at the research evaluating mindfulness-based interventions for mental fatigue, sleep, pain management, and eating behaviors. Eric also discusses scenarios in which mindfulness-based interventions might be contraindicated, and provides some resources for people who want to give meditation or other mindfulness-based interventions a shot.
SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor
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Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
TIME STAMPS Intro/Announcements (0:00) Fat Bear Week (5:09) Recipe sharing in MacroFactor (14:57) Body Composition Assessments are Less Useful Than You Think (17:19) What’s actually being measured by the most common body composition devices? (18:48) How accurate are the estimates at the group level? (34:07) How accurate are the estimates at the individual level? (36:49) A hypothetical example with calculations (45:02) Can your bathroom scale track changes effectively over time, even if the exact body-fat value isn’t perfectly valid? (Another issue with bioelectrical impedance devices) (50:09) Why worry about body composition in the first place? (54:29) What should we actually track to monitor progress over time? (1:03:48) Fitness-Related Applications of Mindfulness and Meditation (1:09:08) Important disclaimer (1:12:21) Defining mindfulness and meditation (1:15:21) Mindfulness and mental fatigue (1:20:21) Mindfulness and sleep (1:27:45)
Mindfulness for pain management (1:35:20)
Mindful eating (1:42:48)
Important caveats (1:46:13) Introductory resources for mindfulness and meditation (1:58:28)
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| Differences in Gains Between Individuals, and What You Can Do About It | 10 Oct 2022 | 01:58:59 | |
In today's episode, Eric briefly addresses some feedback and responses to his previous article and segment about reverse dieting. After that, it’s all about differences in gains between individuals. Greg begins by exploring research that describes the degree to which training-induced improvements in strength, muscularity, and aerobic fitness vary from person to person. After that, Greg leans on the available research to provide evidence-based advice about what you can actually do about it, particularly if you suspect that you’re experiencing below-average gains.
SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor
Coaching
MASS Research Review
Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
TIME STAMPS Intro/Announcements (0:00) Reverse dieting: feedback, responses, and a clarification (2:17) Feat of Strength (22:10) How much do muscle growth and strength gains differ between people? (25:10) Hypertrophy variation in response to resistance training (29:08) Strength and hypertrophy variation in response to resistance training (33:10) Aerobic fitness variation in response to endurance training (36:56) How much do strength gains vary? A look at SBS survey data and empirical data across the field (39:08)
Why is there so much inter-individual variability? (50:09)
What can you do about it? (59:21) Make sure you have your ducks in a row outside of the gym (1:00:01) Keep training (1:02:33) Train more/harder (1:05:37) Measure more variables (1:12:52) Experiment with different training styles (1:18:28) Embrace other benefits of training and/or find another entire type of training that you respond better to (1:31:14) 1:45:16 Summary/conclusions MORE FROM THE SBS TEAM
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