Cheat Meals, Sauna, and Time Off From Training
In today’s episode, Eric discusses his newest article that describes the drawbacks of “cheat meals” while recommending some more advisable alternatives (11:26). After that, Greg presents a Research Review about the time course of detraining when you take some time off from the gym (41:27). Finally, Eric answers a listener’s question about the potential health benefits of sauna bathing (1:03:53), then closes out the show with some bluegrass music recommendations (1:23:36).
The Stronger By Science Podcast · Eric Trexler, Greg Nuckols
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Show Notes
In today’s episode, Eric discusses his newest article that describes the drawbacks of “cheat meals” while recommending some more advisable alternatives. After that, Greg presents a Research Review about the time course of detraining when you take some time off from the gym. Finally, Eric answers a listener’s question about the potential health benefits of sauna bathing, then closes out the show with some bluegrass music recommendations.
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TIME STAMPS
Intro/Announcements (0:00)
Road to the Stage / Road to Athens (1:10)
Feats of Strength (9:04)
SBS Article Discussion: Cheat meals (11:26)
Planned hedonic deviation (29:59)
Slack with a cost / “calorie reserve” (31:53)
Research Review: Time off from training (41:27)
- Effect of training cessation on muscular performance: A meta-analysis
- Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failure
- Effect of Immobilisation on Neuromuscular Function In Vivo in Humans: A Systematic Review
- Exercise dosing to retain resistance training adaptations in young and older adults
- How To Return To Strength Training After An Extended Break
Q&A: Is sauna bathing actually beneficial, or does it just feel nice? (1:03:53)
- Association between sauna bathing and fatal cardiovascular and all-cause mortality events
- Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review
- The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review
- Sauna use as a lifestyle practice to extend healthspan
- What Is the Impact of Energy Expenditure on Energy Intake?
To Play Us Out: Bluegrass music recommendations (1:23:36)
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- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.