The Stronger By Science Podcast

Mechanical tension, muscle damage, and metabolic stress are often viewed as the key stimuli for muscle hypertrophy. A new study asserts that mechanical activation of fast-twitch muscle fibers is the strongest determinant of muscle hypertrophy, which suggests that mechanical tension is the most noteworthy stimulus for muscle growth. This is an intuitive idea, but Greg’s segment explains why the results of this study fail to support the conclusions that were stated in the paper (and shared widely on social media). After that, Eric presents a segment that’s all about food selection. As flexible dieting and “IIFYM” continue to gain popularity, it’s indisputable that dieters can succeed using a virtually limitless variety of food sources, as long as they (approximately) hit their calorie or macro targets consistently. While it’s very true that dieters enjoy a great deal of flexibility in their food choices, this doesn’t mean that food source selection is irrelevant or inconsequential. In Eric’s segment, he discusses some evidence-based guidance for making food choices to facilitate a smoother dieting experience. SUPPORT THE PODCASTJoin 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.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.CoachingGet personalized training and nutrition plans from our expert coaches: Learn more hereMASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Shampoo versus conditioner (2:15)Artificial intelligence for summarizing research (6:10)ConsensusElicitWhat’s the primary mechanism of muscle hypertrophy? (16:01)Confirmation bias (20:32)Abstract and summary of new study by Hatanaka and Ishii (22:46)Effect of resistance training mainly depends on mechanical activation of fast-twitch fiberEstimating the mechanical activation of fast twitch muscle fibers (27:47)How validation studies work (31:33)Exploring the equations used to estimate mechanical activation of fast twitch muscle fibers (34:30)Proposal and validation of mathematical model for resistance trainingImplications of the model used by Hatanaka and Ishii (41:18)Comparing and contrasting with longitudinal data (48:07)Muscle Failure Promotes Greater Muscle Hypertrophy in Low-Load but Not in High-Load Resistance TrainingConclusions (50:28)Flexible dieting and “IIFYM” work, but specific food selection still matters (58:25)Regulation of food intake (1:05:24)The satiety index (1:15:53)A satiety index of common foodsEffect Of Different Food Groups On Energy Intake Within And Between Individuals (1:18:43)Effect of different food groups on energy intake within and between individualsSome key food characteristics to consider (1:28:10)Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food IntakeTexture-based differences in eating rate influence energy intake for minimally processed and ultra-processed mealsTime to revisit the passive overconsumption hypothesis? Humans show sensitivity to calories in energy-rich mealsPractical applications (1:32:10) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

It’s very common to assume that group-level findings from research will reliably predict how you (or your clients) will respond to a particular training strategy, but that’s not always the case. In today’s episode, Greg discusses the substantial amount of inter-individual variability observed in responses to training interventions, and how to navigate training decisions in light of these hard-to-predict differences among individuals. After that, Eric discusses protein quality: what it is, what affects it, and how much it does (or doesn’t) matter from a practical perspective. His segment summarizes the research directly comparing a wide range of protein sources, and provides practical strategies for protein source selection in vegan, vegetarian, and omnivorous diets. SUPPORT THE PODCASTJoin 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.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.CoachingGet personalized training and nutrition plans from our expert coaches: Learn more hereMASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Greg’s segment: Individual responses versus group responses in resistance training (10:25)The importance of assessing individual-level responses (12:43)Study: Different Load Intensity Transition Schemes to Avoid Plateau and No-Response in Lean Body Mass Gain in Postmenopausal Women. (17:40)Broader discussion of individual-level responses and variation from person-to-person (24:19)What has worked atypically well for Greg and Eric? (33:06)Eric’s segment: protein quality (40:40)When you think about consuming raw eggs, what comes to mind? (40:46)Overview of protein quality (47:47)Protein – Which is Best?Digestibility of raw versus cooked eggs (49:24)Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope TechniquesStudy: Raw Eggs to Support Post-Exercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong? (50:42)Raw Eggs to Support Post-Exercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong?The “chain of assumptions” between protein quality, blood amino acid response, muscle protein synthesis response, and long-term hypertrophy (58:26)Amino acid profiles of various protein sources (1:01:30)The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein ConsumptionDirectly comparing high-quality versus low-quality protein sources (1:05:42)Protein Source and Quality for Skeletal Muscle Anabolism in Young and Older Adults: A Systematic Review and Meta-AnalysisAnimal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsMaking Sense of Muscle Protein Synthesis: A Focus on Muscle Growth During Resistance TrainingA mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trialHigh-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and OmnivoresFlipping the “chain of assumptions” (1:14:03)How much protein comes from plant-based sources in an omnivorous diet? (1:16:58)The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein ConsumptionComplementary proteins and practical applications related to selection of protein sources (1:20:43) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode is a celebration of the one-year anniversary of launching MacroFactor. It was recorded with a live YouTube audience on September 16, 2022. In this episode, Greg and Eric answer some viewers’ questions that are specific to MacroFactor, but they also answer several unrelated questions about a wide range of training and nutrition topics. If you’re a MacroFactor user, this episode is a great opportunity to join in on the celebration and get some previews about what the future has in store for MacroFactor. If you aren’t, this episode is still worth a listen, as it offers plenty of evidence-based training and nutrition information. SUPPORT THE PODCASTJoin 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.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.CoachingGet personalized training and nutrition plans from our expert coaches: Learn more hereMASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro (0:00)Who’s the host? (1:24)Greg and Eric’s talking speeds (3:09)Thanking everyone for joining us and for supporting MacroFactor in year 1 (5:33)MacroFactor annual report (6:37)https://macrofactorapp.com/annual-report-2022/Biggest unexpected challenges for MacroFactor in year 1 (7:58)A preview of upcoming feature updates for MacroFactor (11:29)Predictors of successful dieting experiences (15:33)Any plans to translate MacroFactor to other languages? (23:05)Getting more protein on a vegetarian diet (27:59)What’s your favorite nutrient? (34:24)Rigid versus flexible cognitive restraint (36:15)Any tips on bouncing out of “the hole” effectively when doing very deep squats? (43:29)How do you determine when a cut is done? How long should a cut take, and how long should a subsequent maintenance phase be? Do you need to periodically insert diet breaks or maintenance phases during a long cut? (47:27)Quick guidance on monitoring rate of weight change within MacroFactor (51:41)How satiety changes in response to weight loss diets (54:34)Greg and Eric’s athletic and fitness-related goals for the near future (1:02:44)Thoughts on 3-minute rest periods between sets for hypertrophy? (1:10:47)Any plans to include protein quality scores in MacroFactor? (1:15:17)Looking back on the first year of MacroFactor, do you have any regrets? Would you do anything differently? (1:18:51)Got any evidence-based information pertaining to the prevention or reversal of hair loss? (1:25:19)Should someone interested in long-term muscle growth do a long, slow bulking phase, or several repeated cycles involving more aggressive bulking and cutting phases? (1:29:51)How many days should you rest between workouts? (1:34:44)Clarifying the podcast publishing schedule (1:37:32)How does MacroFactor account for abrupt scale weight increases related to increased food intake at the beginning of a bulking phase? (1:38:42)https://help.macrofactorapp.com/dashboard/weight_trend/Should people specifically restrict or eliminate dairy intake when focusing on fat loss goals? (1:41:38)How do Greg and Eric approach deloads in their own training? Do they change their calorie targets during a deload? (1:44:01)How much sleep is needed to support recovery from training? (1:51:55)Greg and Eric each share 1-2 recipes (1:56:42)Wrap-up (2:06:21) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

We’re officially back for a brand new season! In today’s episode, Greg discusses the research behind how resistance training range of motion impacts muscle growth, with a special focus on stretch-mediated hypertrophy. After that, Eric dives deep into the topic of reverse dieting, which is often touted as a remedy for metabolic adaptation and a strategy to facilitate easier and more sustainable weight loss. However, this popular approach was originally driven by industry marketing rather than scientific evidence. Eric’s segment explores the actual research related to reverse dieting, which tells a much different story than the hyped-up anecdotes you’ll see on social media. He also explains why reverse dieting often appears to work in the short term while falling flat in the long term, and why a simple maintenance phase is a better option than reverse dieting. SUPPORT THE PODCASTJoin 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.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.CoachingGet personalized training and nutrition plans from our expert coaches: Learn more hereMASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Opening segment: mandatory open-access academic publishing (5:27)White House requires immediate public access to all U.S.-funded research papers by 2025Greg’s segment: stretch-mediated hypertrophy (19:15)References:Can stretching directly cause muscle growth?Stronger By Science Research Spotlight post on InstagramEffect of range of motion in heavy load squatting on muscle and tendon adaptationsPartial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengthsMuscle Architectural and Functional Adaptations Following 12-Weeks of Stretching in Adolescent Female AthletesStretch training induces unequal adaptation in muscle fascicles and thickness in medial and lateral gastrocnemiiInfluence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and FlexibilityPartial versus full-ROM for hypertrophy (21:58)Partial ROM at different muscle lengths (24:08)Loaded stretching for calf growth (29:10)“Proof-of-concept” studies (36:13)More intensive calf stretching for hypertrophy (37:57)Eric’s segment: reverse dieting (49:32)References:Reverse Dieting: Hype Versus EvidencePotential conflicts of interest and background information (53:07)Overview of metabolic adaptation and relative energy deficiency (56:42)The theoretical basis (and resulting claims) for reverse dieting (1:00:49)Pertinent questions to be answered in this segment (1:05:29)Metabolic adaptation versus metabolic damage (1:06:41)To what extent does metabolic adaptation actually interfere with weight loss and weight maintenance? (1:11:20)Is dieting with a higher calorie target actually easier? (1:21:17)Why the metabolic phenotype research casts serious doubts on reverse dieting (1:24:07)Empirical data from physique athletes (1:33:20)Overfeeding at natural body weight versus weight regain after dieting (1:38:22)Empirical data from the Minnesota Starvation Experiment (1:47:15)Important clarifications (1:53:26)Illusions that make reverse dieting seem way more effective than it is (1:54:56)Is there ever a good reason to reverse diet? (2:18:56)Practical applications and conclusions (2:23:52) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #13, Greg sits down with Eric Trexler to discuss cooking, leisure time activities (other than exercise), organization and efficiency tips, the loneliness epidemic, and a bunch of other miscellaneous topics. SUPPORT THE PODCASTJoin 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.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.CoachingGet personalized training and nutrition plans from our expert coaches: Learn more hereMASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)What seems difficult to cook or bake, but is actually pretty easy and worth trying? (2:19)What is the worst meal you’ve ever cooked? (19:35)What is the worst thing you’ve ever smelled? (29:13)What are some organizational habits you employ that improve your work, learning, or life? (38:03)What are your thoughts on the "loneliness epidemic"? (55:21)How might you spend your extra leisure time during a layoff from training? (1:13:58)A Guide To Detraining: What To Expect, How To Mitigate Losses, And How To Get Back To Full StrengthDo you feel like you've accomplished all the major life goals you set for yourself as a kid? (1:27:38) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #12, Greg sits down with Eric Trexler to discuss celebrity look-alikes, facial hair, student loan forgiveness, pivotal life moments, least favorite jobs, music, movies, trolley problems, the Road to Enlightenment, and a bunch of other miscellaneous topics. SUPPORT THE PODCASTJoin 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.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.CoachingGet personalized training and nutrition plans from our expert coaches: Learn more hereMASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Update/clarification: Eric’s disinterest in gadgets, and even basic technologies (3:02)Celebrity look-alikes (7:44)Reconstruction of Greek philosopher Aristotle based on his bust.What are the different facial hair styles you've tried? What was the most ridiculous? (15:09)Thoughts on student loan forgiveness? (20:35)What is the biggest “what if” moment in your lives? What small event completely could have changed the trajectory of your life unknowingly? (28:34)What is the worst job you’ve ever had? What made it the worst? (35:45)Any “under the radar” music that you’re listening to? (46:23)What are your favorite 5 movies of all time? (49:57)You are being sent back to Florence, Italy in the year 1000 CE. You can bring one item with you, as long as it fits in a backpack. Your mission is to accelerate human civilization. What do you bring? (57:03)Trolley Problems (1:00:52)When and why did Eric’s Road to Enlightenment begin? (1:25:05) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #11, Greg sits down with Eric Trexler to discuss freak athletes, pets, luxury items, alternative careers, podcast recommendations, and a bunch of other miscellaneous topics. SUPPORT THE PODCASTJoin 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.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)How was summer break? (3:18)Do you guys have any more stories about freak athletes? (8:26)If every NFL athlete were to compete in bodybuilding, how many would you guess would have the ability to make the Olympia stage, if any? (20:24)I would like you to speak about your relationships with animals/pets. Do you have gym “mascots” for your home facility or outside of the home facility? Also, the obvious question: cats or dogs? (23:37)What's the coolest country you've been to? Is it cooler than America? (31:28)If you had to give up gluten or dairy for the rest of your life, which would you pick? (38:20)What is the most “luxurious” thing you own, that you don’t ever want to live without? (44:05)Who would win in a fight: a Greg sized Eric, or an Eric sized Greg? (51:20)What is the best method for starting a campfire? (56:12)If you weren't doing what you do now, what would you be doing with your life? Any other passions or near-misses when it comes to other ways your life would've gone that you can think of? (1:00:39)What is a piece of modern technology/gadget that you flat out reject, and insist on doing things the way you've always done before said technology/gadget? (1:09:54)What are your favorite podcasts? Other than Iron Culture and Joe Rogan, of course? (1:17:30) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Eric kicks things off by answering two questions from listeners. The first is about proper mixing and storage of creatine, and the second is about rediscovering and restoring motivation to work out. Next, Greg provides a research-packed answer to a listener’s question about whether or not there is a point of diminishing returns when it comes to weight loss and walking. After that, Eric discusses a few issues in the world of research and academic publishing that should impact the way we interpret some scientific research papers. Finally, to play out the show, Eric provides some more recommendations for music to train to. SUPPORT THE PODCASTJoin 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.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Q&A: I mix my creatine in boiling water, and leave it in the refrigerator overnight. Is that okay? (2:11)Analysis of the efficacy, safety, and regulatory status of novel forms of creatineNot Another Boring Creatine Guide: Answers To FAQs And Lesser-Known BenefitsCreatine and CaffeineQ&A: I’ve lost motivation to work out, and I truly don’t enjoy it anymore. What should I do? (16:20)An Evidence-Based Approach To Goal Setting And Behavior ChangeSelf-Determination Theory Q&A: Is there a point of diminishing returns when it comes to weight loss and walking? (32:10)Dose-response relationship between walking and the attenuation of inherited weightRelationship Between Physical Activity, Body Mass Index, and Risk of Heart FailureA Meta-Analysis of Pedometer-Based Walking Interventions and Weight LossResearch Roundup: Issues in Research and Academic Publishing (58:18)Medical HypothesesThe Citation of Retracted COVID-19 Papers is Common and Rarely CriticalIs There an Epidemic of Research Fraud in Natural Medicine?To Play Us Out: Rage Against the Machine and Audioslave (1:23:02) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Eric shares a sauna update that explores the effects of sauna bathing on exercise recovery and training adaptations. Next, Greg presents a research review segment that covers the surprisingly positive effects of plyometric exercises on muscle hypertrophy. After that, Eric answers a listener’s questions related to intuitive eating, mindful eating, and health at every size. Finally, to play out the show, Eric revisits the topic of cultural life in Ohio. SUPPORT THE PODCASTJoin 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.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Q&A: How does sauna bathing impact recovery and training adaptations? (3:54)Acute Neuromuscular and Hormonal Responses to Different Exercise Loadings Followed by a SaunaEffects of Postexercise Sauna Bathing on Recovery of Swim PerformanceEffect of post-exercise sauna bathing on the endurance performance of competitive male runnersIntermittent post-exercise sauna bathing improves markers of exercise capacity in hot and temperate conditions in trained middle-distance runnersThe Prevalence of Use of Various Post-Exercise Recovery Methods after Training among Elite Endurance AthletesResearch Review: Plyometrics for hypertrophy (23:58)Effects of plyometric vs. resistance training on skeletal muscle hypertrophy: A reviewEffect of Plyometric Jump Training on Skeletal Muscle Hypertrophy in Healthy Individuals: A Systematic Review With Multilevel Meta-AnalysisEffects of Plyometric Training on Lower Body Muscle Architecture, Tendon Structure, Stiffness and Physical Performance: A Systematic Review and Meta-analysisSmith Machine Curl Throw by Jim StoppaniQ&A: How can someone claim to use “intuitive eating” within the context of weight loss? (48:56)The influence of mindful eating and/or intuitive eating approaches on dietary intake: A systematic reviewHealth at every size, body positivity, and embracing body diversity (1:00:27)To Play Us Out: Update on Ohio culture (1:18:50) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Eric discusses his newest article that describes the drawbacks of “cheat meals” while recommending some more advisable alternatives. After that, Greg presents a Research Review about the time course of detraining when you take some time off from the gym. Finally, Eric answers a listener’s question about the potential health benefits of sauna bathing, then closes out the show with some bluegrass music recommendations. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (1:10)Feats of Strength (9:04)Front squats 260 x 3281kg front squat at 99kg bodyweightSBS Article Discussion: Cheat meals (11:26)The Drawbacks of “Cheat Meals” (and More Advisable Alternatives)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-analysisDelayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failureEffect of Immobilisation on Neuromuscular Function In Vivo in Humans: A Systematic ReviewExercise dosing to retain resistance training adaptations in young and older adultsHow To Return To Strength Training After An Extended BreakQ&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 eventsClinical Effects of Regular Dry Sauna Bathing: A Systematic ReviewThe Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic ReviewSauna use as a lifestyle practice to extend healthspanWhat Is the Impact of Energy Expenditure on Energy Intake?To Play Us Out: Bluegrass music recommendations (1:23:36) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s show begins with a recap of results from the men’s division of the IPF world championships and USAPL Mega-Nationals. After that, Eric revisits the topic of beta-ecdysterone and turkesterone supplementation in light of some controversy within the supplement industry. Next, Greg discusses the newest Stronger By Science article by Cameron Gill, which explores the most commonly neglected movements and muscles. That’s followed by a Coach’s Corner segment in which Eric discusses carbohydrate overfeeding in the context of bulking diets, and directly compares it to fat overfeeding. Finally, Greg discusses an unfortunate example of “science by press release” related to running’s effects on aortic stiffness, and Eric closes out the show by recommending some music to lift to. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (1:22)Feats of Strength (3:53)World Open Classic Powerlifting Championships scoresheetsUSAPL Mega Nationals resultsRevisiting turkesterone and phytoecdysteroids (10:37)Lab Testing Results Of Turkesterone, Beta EcdysteroneEcdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humansSBS Podcast Episode 8: Drug Testing, New Supplement Research, Squat Science, and Dr. Eric HelmsTurkesterone Explained: What's All The Hype About? by Jeff NippardTurkesterone Talk with Dr. Eric Trexler and Jeff NippardSBS Article Discussion: The Most Commonly Neglected Movements and Muscles (and Exercises to Address Weak Links) (28:27)The Most Commonly Neglected Movements And Muscles (And Exercises To Address Weak Links)Coach’s Corner: Carbohydrate overfeeding and bulking macros (37:31)De novo lipogenesis during controlled overfeeding with sucrose or glucose in lean and obese womenEffect of carbohydrate overfeeding on whole body and adipose tissue metabolism in humansGlycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in manIf You Go "High Carb", You Better Go Really High! Seven Meals/Day, More than 800g of Carbs, Less Than 50g of Fat & 1000kcal Over Maintenance and Still "Lean Gains"!Research Review: Does running increase aortic stiffness in men? (1:00:15)Endurance exercise may affect body's largest artery differently in men and womenFrom runner’s face to dodgy knees: Why running helps keep women young, but ages menIs running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysisReduction in incident stroke risk with vigorous physical activity: evidence from 7.7-year follow-up of the national runners' health studyRunning to Lower Resting Blood Pressure: A Systematic Review and Meta-analysisTo Play Us Out: Music recommendations for lifting (Tool and Mastodon) (1:13:09) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s show begins with a recap of results from the women’s division of the IPF world champions. After that, Greg shares a hybrid Article Discussion/Tech Support segment about a new article covering MacroFactor’s revamped food logging system, which makes it (objectively) the fastest food logger on the market. After that, Greg and Eric debut the “Armchair Scientist’s Corner,” a spinoff of the Coach’s Corner segment, in which they discuss some unfavorable trends in the scientific literature. That’s followed by a Q&A segment covering topics including how to make incremental changes to your daily calorie target, creatine’s effects on hydration and cognitive function, nasal breathing, and how exercise might (or might not) impact certain health-oriented nutrition recommendations. Finally, to close out the show, Eric presents a history lesson about how the field of exercise science came to be. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage (1:12)Feats of Strength (8:00)Results of the 2022 World Open Classic Powerlifting ChampionshipsSBS Article Discussion / Tech Support: Confirming MacroFactor’s top spot as the fastest food logger on the market (14:20)What is the Fastest Food Logger? We Designed a System to Find OutArmchair Scientist’s Corner: The state of science, and rethinking the hierarchy of evidence (25:24)Tweet about systematic reviews and RCTsNew evidence pyramidMany researchers were not compliant with their published data sharing statement: mixed-methods studyQ&A (50:58)Once you set an initial daily calorie target based on your estimated total daily energy expenditure, how do you adjust your diet from there? (51:07)From Mass To Energy: The Basic Physiology Of CaloriesMacroFactor’s Algorithms and Core PhilosophyCan you actually “use” the extra water that’s associated with intramuscular creatine storage? (55:37)The Physiological Effects of Creatine Supplementation on Hydration: A ReviewWhat does the research on the cognitive benefits of creatine supplementation look like these days? (59:10)Creatine Supplementation and Brain HealthIs there any detriment to mouth breathing versus nose breathing? (1:10:04)Why do some people assume that many health-oriented nutrition principles don't apply to them just because they’re lean, well-trained, or physically active? (1:16:18)Metabolic effects of a prolonged, very-high-dose dietary fructose challenge in healthy subjectsTo Play Us Out: The history of exercise physiology (1:30:58) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Greg and Eric revisit the topic of buffering supplements and fatigue as Eric presents a Research Review about the mechanisms driving neuromuscular fatigue. After that, Greg discusses his cover story from the most recent issue of the MASS Research Review, which is also available at strongerbyscience.com. In the article, Greg explores under-representation of female participants within strength, hypertrophy, and supplement research. The discussion covers the extent of the disparity, the surprising observation that the gap is getting worse over time, and how this research imbalance impacts training and nutrition recommendations for female lifters. Next, Eric shares a Coach’s Corner segment about programming high-intensity interval training (HIIT) and sprint interval training (SIT) for lifters. Finally, to close out the show, Eric and Greg share some music and video game recommendations. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (1:26)Feats of Strength (6:53)Antonino PizzolatoResearch Review: Fatigue mechanisms (8:32)Lactic Acid and Exercise PerformancePeripheral fatigue: new mechanistic insights from recent technologiesNeural Contributions to Muscle Fatigue: From the Brain to the Muscle and Back AgainPhosphate and acidosis act synergistically to depress peak power in rat muscle fibersThe major challenges (and low success rates) of mechanistic speculation (23:07)SBS Article Discussion: Where are all the Female Participants in Strength, Hypertrophy, and Supplement Research? (29:32)Where Are All The Female Participants In Strength, Hypertrophy, And Supplement Research?Strength And Physique Systematic Review And Meta-Analysis Master ListDo findings from male participants typically generalize to female participants? (42:25)Why more research with female participants is needed (53:27)Coach’s Corner: HIIT programming (59:27)High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocolEndurance Training Intensity Does Not Mediate Interference to Maximal Lower-Body Strength Gain during Short-Term Concurrent TrainingCentral and peripheral fatigue following non-exhaustive and exhaustive exercise of disparate metabolic demandsExercise-induced muscle damage following a bout of sport specific repeated sprintsClarification about sex disparities in research (1:16:12)To Play Us Out: The Black Keys, Hill Country Blues, and Pokémon Legends: Arceus (1:24:52)Hill country blues MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode begins with a spoiler in the Feats of Strength segment, as we discuss the winner of this year’s World’s Strongest Man competition. After that, Eric presents a Research Roundup segment about buffering strategies. The segment is mostly about new research on beta-alanine and a couple of related ingredients (carnosine and anserine), but also includes discussions about hyperventilation and the mechanisms involved with various buffering strategies. After that, Greg discusses his newest article on the MacroFactor website, which is called “The Problems with Calorie Counting.” It explores the shortcomings of many common strategies implemented by calorie counters, such as aiming for generic calorie targets or using wearable technologies or predictive equations to estimate energy expenditure. Finally, the show closes with a music recommendation from Eric, and some interesting lichen facts presented by Greg. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (3:18)Feats of Strength (4:26)Research Roundup: Buffering strategies (6:36)Beta-alanine (7:34)Does beta-alanine supplementation enhance adaptations to resistance training? A randomized, placebo-controlled, double-blind studyMechanisms (17:41)Hyperventilation (23:41)Hyperventilation-Aided Recovery for Extra Repetitions on Bench Press and Leg PressCarnosine and Anserine (30:55)The ergogenic effect of acute carnosine and anserine supplementation: dosing, timing, and underlying mechanismErgogenic effect of pre-exercise chicken broth ingestion on a high-intensity cycling time-trialSBS Article Discussion: The Problems with Calorie Counting (43:20)Issues with generic calorie targets (46:53)Issues with wearables for estimating energy expenditure (54:05)Issues with common TDEE estimation equations (1:00:56) To Play Us Out: Wilco and Lichens (1:19:21) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode begins with two unconventional but remarkable Feats of Strength. After that, Eric presents a Research Review segment about the deleterious effects of sedentary time (even in people who regularly exercise), and some practical strategies for reducing sedentary time. Next, Greg reviews a study linking certain masculine traits to mating success, which has been spread widely (and misinterpreted widely) on social media. That’s followed by a brief segment about high-intensity interval training (HIIT), in which Eric clarifies some definitions and describes the wide range of protocols that fall under the “HIIT” umbrella, which can be very adaptable and accessible to all fitness levels. Finally, the show closes with a music recommendation from Eric.SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (1:29)Feats of Strength (9:00)John BrzenkDon GorskeResearch Review: Sedentary Time (19:33)Sedentary behaviour and risk of all-cause, cardiovascular and cancer mortality, and incident type 2 diabetes: a systematic review and dose response meta-analysisSedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysisJoint associations of accelero-meter measured physical activity and sedentary time with all-cause mortality: a harmonised meta-analysis in more than 44 000 middle-aged and older individualsMET levels and physical activity (25:59)2011 Compendium of Physical Activities: a second update of codes and MET valuesExercise snacks (33:58)Exercise Snacks: A Novel Strategy to Improve Cardiometabolic HealthResearch Review: Mating Success (40:17)The Male Trait That Best Predicts Men's Mating SuccessA meta-analysis of the association between male dimorphism and fitness outcomes in humansCoach’s Corner: HIIT Protocols (1:02:19)High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocolTo Play Us Out: Music Recommendation (Radiohead) (1:13:10)Radiohead Wikipedia page MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s show is an uncharacteristically anecdote-heavy episode of the podcast. After Greg shares some new Feats of Strength, Eric presents a Coach’s Corner segment about a modified version of the “one-meal-a-day” (OMAD) eating pattern. This strategy, which may be described as protein-sparing-modified-time-restricted-eating, aims to capitalize on the potential upsides of OMAD while attenuating the downsides. After that, Greg shares his own Coach’s Corner segment about joint-friendly warm-up strategies, which leads to a broader discussion about where anecdotal evidence fits within an evidence-based approach to training, nutrition, or content creation. Next, Eric answers a listener’s question about how to retain muscle while cutting. Finally, to close out the show, Greg recommends some people you should follow on social media, along with a new media recommendation. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (1:20)Feats of Strength (4:43)Coach’s Corner: protein-sparing-modified-time-restricted-feeding (modified OMAD) (6:45)Coach’s Corner: joint-friendly warm-up strategies (25:16)General discussion about where anecdotal evidence fits within an evidence-based approach to training, nutrition, or content creation (38:18)Q&A: How to retain muscle while cutting (49:28)Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletesSystematic Review and Meta-analysis: When One Study Is Just not EnoughLean mass sparing in resistance-trained athletes during caloric restriction: the role of resistance training volumePeople to follow on social media (1:12:58)Ben Patrick, Ben Carpenter, Claire Zai, Emma Storey-GordonTo Play Us Out: Media recommendation (1:24:41)Under the Banner of Heaven MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode features two remarkable Feats of Strength – one from a human, and one from a tree. After that, Eric presents a Research Review segment in defense of dietary fiber, and Greg responds to some feedback about previous segments on oral contraceptives and the impact of exercise on mortality. Finally, the show closes with a discussion about how to encourage people to start exercising (and maintain it), along with some vague words of caution and a shocking revelation about kiwis. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (1:06)Feats of Strength (3:52)Jessica Buettner deadlifts 250kg x 2Jessica Buettner squats 217.5kgResearch Review: Dietary fiber (7:25)A Short-Term Low-Fiber Diet Reduces Body Mass in Healthy Young Men: Implications for Weight-Sensitive SportsHealth benefits of dietary fiberThe Health Benefits of Dietary FibreThree common anti-fiber (or anti-plant) claims (23:02)Q&A (31:52)Responding to feedback about oral contraceptives (32:00)Discussion on prior episodeResponding to feedback about exercise and mortality (36:10)Discussion on prior episodeHow can I encourage someone who doesn't currently exercise to start exercising and maintain it? (49:37)Self-determination theoryTo Play Us Out: Vague words of caution, and a shocking revelation about kiwis (1:09:16)Jeff Nippard's video: Is The Sumo Deadlift Cheating? (Response To CBum) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode features a crazy (and historic) Feat of Strength, which leads into a discussion about whether or not sumo deadlifting is cheating. After that, Eric answers a few questions from listeners about topics including easy vegetarian protein sources, how to deal with a tendency to procrastinate, how long a weight loss phase can last, and whether or not you should have a maintenance phase immediately after a bulking phase. Finally, to close out the show, Greg discusses his recent article about how oral contraceptives impact (or don’t impact) training adaptations, along with a brief discussion about some good (and absolutely terrible) television show endings. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (1:37)Feats of Strength (9:42)Krzysztof WierzbickiIs the sumo deadlift cheating? (11:50)Is The Sumo Deadlift Cheating? (Jeff Nippard video)Should You Deadlift Conventional Or Sumo?Q&A (34:46)Considering the road to enlightenment: is there a vegetarian variation of the culinary shredded chicken staple? (35:05)Any insight on dealing with procrastination? (37:21)If you intend to lose a lot of weight, should you break the cut into 12-week increments with some maintenance periods in between, or lose it all in one continuous cut? (54:14)More info on diet breaksDo you need to do a maintenance period after a bulk to effectively retain the newly added muscle mass? (57:47)SBS Article Discussion: Do Oral Contraceptives Affect Your Gains? (1:04:45)Do Oral Contraceptives Affect Your Gains?Molecular markers of skeletal muscle hypertrophy following 10 wk of resistance training in oral contraceptive users and nonusersTo Play Us Out: Endings of television seasons/shows (1:17:34) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode features a huge breakthrough in Eric’s Road to Athens segment, which leads to a mini Coach’s Corner segment about training around hip pain. After that, Eric discusses his recent Stronger By Science article about body recomposition and gaining strength or muscle mass while in a caloric deficit. Finally, much of the show is dedicated to reviewing the research covered in the newest “Best of MASS” issue, which is now free to download. To close out the show, Eric provides further proof that reading is bad, and Greg provides some media recommendations (and anti-recommendations). SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MASS Research ReviewGet the free 130-page "Best Of" issue of MASS Research Review. This brand new "Best Of" issue of MASS contains 5 articles, 2 videos, and 10 Research Brief articles breaking down some of the best and most relevant nutrition, strength, and physique research from 2021-2022.Subscribe to the MASS Research Review during the big anniversary sale (ending May 3).MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements: MASS Anniversary Sale (0:00)Feats of Strength (4:04)Krzysztof WeirzbickiRoad to the Stage / Road to Athens (8:13)Coach’s Corner: Training around hip pain (11:26)SBS Article Discussion: Building Muscle in a Caloric Deficit: Context is Key (20:25)Research Roundup: MASS anniversary edition (44:06)All articles and studies discussed in this segment can be found hereA Heuristic For Estimating Energy Expenditure During Resistance Training (44:34)The Bench Press May Target Different Muscles in Male and Female Lifters (55:06)Attentional Focus May Influence Strength Development (1:02:53)The Interference Effect is Getting Less Scary by the Day (1:20:39)Episode 74: Energy Compensation, Interference Effect, Underestimating SupplementsAn Update on Sarcoplasmic Hypertrophy (1:21:01)Extra-quick summaries (1:35:37)Replacing Animal Proteins With Plant Proteins: Are There Any Downsides?Collagen Protein Isn’t Great for Promoting Muscle HypertrophyAdding Another Layer to the Energy Compensation DiscussionIs Everything That’s Measured Worth Managing?Cold Exposure For Fat Loss: Physiology Can Be “Cool” Without Being UsefulWhen and How are Flexible Templates Actually Useful?The Link Between Overtraining and Low Energy AvailabilityThe Most Comprehensive Look at Proximity to Failure YetTime-Efficient Programming StrategiesPeriodizing Singles in Powerlifting TrainingTo Play Us Out: Why reading is bad, and media recommendations (1:47:42) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode features a big milestone in Greg’s Road to the Stage update, followed by a Research Review that’s sure to stir up some controversy and debate. Researchers recently reported that a little bit of resistance training is associated with lower risk of chronic disease and mortality, but doing more than 2-2.5 hours per week appeared to be considerably worse than doing only 30-60 minutes per week, and potentially worse than doing none at all. In this Research Review, Greg gets to the bottom of it and provides some tentative but practical conclusions. After that, Greg and Eric answer a few questions from listeners, covering topics including potential sleep disruption from pre-bed meals, cannabis for lifters, creatine timing, what to do when you’ve met your daily protein target but you’re below your total calorie target, the way overhead press strength scales with body weight, consequences of insufficient protein intake, how volume for one muscle influences hypertrophy for other muscles, and the role of debates in evidence-based fitness. To close out the show, Eric presents his second (but very disappointing) installment of the fan-favorite segment, “Eric’s Seder Stories.” SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.MASS Research ReviewGet a free 130-page issue of MASS Research Review. This brand new "Best Of" issue of MASS contains 5 articles, 2 videos, and 10 Research Brief articles breaking down some of the best and most relevant nutrition, strength, and physique research from 2021-2022.Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (3:21)Research Review: The effects of lifting on mortality risk (11:10)Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies Q&A (42:23)Is a high-protein meal before bed worth the potential boost for muscle protein synthesis if it causes sleep disruption? (43:07)Walking Benefits and Pre-Sleep ProteinAny updates on the effects of cannabis on strength or hypertrophy? (48:35)Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-RespondersCannabis Use and Sport: A Systematic ReviewCannabis and Athletic PerformanceShould creatine be consumed after workouts to maximize its effects? (52:55)Timing of Creatine Supplementation around Exercise: A Real Concern?Creatine guide: Addendum about gastrointestinal (GI) discomfort in response to creatine ingestionYou’re planning for three meals per day, but already hit your protein target within the first two meals. How much protein should you eat in your third meal? (55:12)Why does the strict overhead press scale so hard with bodyweight compared to other lifts, particularly the jerk? (1:01:36)What happens if you massively undereat protein? (1:07:46)How much does one’s volume for any given muscle affect (positively or negatively) hypertrophy for other muscles? (1:09:29)Why don’t you debate ? (1:18:19)To Play Us Out: Eric’s Seder Stories, Part 2 (1:32:09)Episode 1: Creatine, Genetics, and Dr. Peter Fitschen MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode features a Road to the Stage update by Greg, followed by a fascinating Research Review about the effects of spirulina supplementation on symptoms of allergic rhinitis. After that, Greg and Eric answer a few questions from listeners, covering topics including the effects of dietary fat intake on satiety, the pros and cons of supplementing with vitamins and fish oil, and the utility of bathroom scales with bioelectrical impedance technology for tracking longitudinal changes in body composition. To close out the show, Eric shares a remarkable stat from the NBA, and Greg shares a movie recommendation. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (2:01)Research Review: Spirulina for allergic rhinitis (3:53)Efficacy of Spirulina for Allergic RhinitisQ&A (22:31)Is dietary fat actually satiating? (22:40)Fats and SatietySome people in the fitness industry are fairly outspoken critics of multivitamin, vitamin D, and fish oil supplementation. What’s Eric’s take on the matter? (51:52)U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003–2008Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES 2011–2012Vitamin D deficiency and insufficiency among US adults: prevalence, predictors and clinical implicationsRisk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United StatesInadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005–2016 NHANESMultivitamin/mineral supplement contribution to micronutrient intakes in the United States, 2007-2010Foods, fortificants, and supplements: Where do Americans get their nutrients?Nutrients in the US Diet: Naturally Occurring or Enriched/Fortified Food and Beverage Sources, Plus Dietary Supplements: NHANES 2009-2012Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United StatesImpact of Frequency of Multi-Vitamin/Multi-Mineral Supplement Intake on Nutritional Adequacy and Nutrient Deficiencies in U.S. AdultsWhen it comes to estimating body-fat percentage, BIA scales aren’t valid. But are they reliable enough to track body composition changes over time? (1:10:04)To Play Us Out: Stat of the day (NBA edition) and a movie recommendation (1:21:24) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

To begin today’s episode, Greg and Eric clear the air and provide some updates about the recent chaos within the Stronger By Science Cinematic Universe. After that, Greg shares some Feats of Strength, followed by a Q&A segment. Topics covered include scaling protein recommendations to various body size metrics, how muscle fiber types should (or should not) impact your approach to training, how concerned we should (or should not) be about a new study linking artificial sweeteners to increased risk of cancer, and the health-related risks and benefits associated with dietary nitrate intake. To close out the show, Eric shares some stuff he learned about at the beach. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Feats of Strength (7:50)Danny Grigsby – DeadliftJesus Olivares – TotalTiffany ChaponNoémie AllabertQ&A (14:05)How do protein requirements scale for people of differing body size and body composition? (14:13)The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey proteinA systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adultsIndicator Amino Acid-Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is Several-Fold Greater than the Current Recommended Dietary AllowanceProtein to Maximize Whole-Body Anabolism in Resistance-trained Females after ExerciseHow much can muscle fiber type vary between individuals? What factors determine or influence an individual’s fiber type distribution? How can an individual determine their approximate fiber type ratio for a given muscle, and how would this influence their approach to training? (40:56)How concerned should we be about a new study linking artificial sweeteners to increased risk of cancer? (58:24)Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort studySugary drink consumption and risk of cancer: results from NutriNet-Santé prospective cohortAside from performance, what are the health-related risks and benefits associated with dietary nitrate intake? Do the risks and benefits differ when comparing nitrate-rich vegetables to cured meats containing nitrate? (1:19:35)Inorganic nitrite and nitrate: evidence to support consideration as dietary nutrientsDietary Nitrates, Nitrites, and Nitrosamines Intake and the Risk of Gastric Cancer: A Meta-AnalysisTo Play Us Out: Stuff Eric learned about at the beach (1:33:14)Graveyard of the AtlanticRoanoke ColonyWright brothers MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Greg and Eric explore the art and science of “peaking” for physique athletes. The discussion covers carbohydrate loading, water intake adjustments, and electrolyte manipulation for the purpose of transient physique optimization. This conversation digs into the limited research available, while also providing practical recommendations guided by a combination of scientific evidence and real-world experience. Finally, Greg and Eric close out the episode by unanimously recommending a TV show that aligns with the values of the Stronger By Science Podcast. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.Bulk SupplementsFinally, 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 STAMPSIntro (0:00)Road to the Stage (4:16)Road to Athens (6:47)Feats of Strength: Jen Thompson (9:13)Video of Jen Thompson's 145.5kg world record benchResearch Review: Physique science and peak week (12:31)Defining “peaking” in physique sport (12:44)History of bodybuilding/physique research (15:31)How common is “peaking?” (21:51)Nutritional Peak Week and Competition Day Strategies of Competitive Natural BodybuildersObservational research on “peaking” (23:05)Changes in body composition, diet, and strength of bodybuilders during the 12 weeks prior to competitionExperimental research on carbohydrate loading (24:02)Effects of carbohydrate loading and weight-lifting on muscle girthQuasi-experimental research on carbohydrate loading (28:43)Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal SymptomsResearch on intracellular and extracellular fluid shifts (38:38)Changes in Intra-to-Extra-Cellular Water Ratio and Bioelectrical Parameters from Day-Before to Day-Of Competition in Bodybuilders: A Pilot StudyPractical peaking strategies (58:13)Future directions for bodybuilding and physique research (1:01:38)Q&A: When will Greg become a full-time host of the podcast? (1:10:09)To Play Us Out: Righteous Gemstones (1:12:17) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Eric discusses the ins and outs of protein digestion speed, and why you probably don’t have to worry about consuming “fast proteins” post-workout and “slow proteins” pre-bed. After that, Greg and Eric field a number of questions from listeners, covering a range of topics including the relationship between exercise variety and hypertrophy, how to train for greater bone density, what acute protein synthesis studies can (or can’t) tell us about eating to maximize hypertrophy, and whether or not you need to balance “pushing” and “pulling” volume to keep your shoulders healthy and pain-free. To close out the show, Eric confidently recommends a travel destination he’s never been to. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Research Roundup: Protein digestion speed (1:35)Q&A (28:42)If overall volume and intensity are equated, is doing 5 different exercises for a particular muscle group more effective (for hypertrophy) than doing a single exercise for that muscle group? (29:30)Why does the Stronger By Science Community Facebook group only have 4,400 members, while Jim Stoppani’s Facebook group has almost 120,000? (32:20)How should you train to maximize bone density? (38:05)What’s a training or nutrition strategy from the past that you’d like to see come back into style? (47:17)Are short-term measures of muscle protein synthesis predictive of longitudinal muscle hypertrophy? As long as total protein and calorie intake are matched, is there a significant difference between eating two meals per day versus eating every 3-4 hours? (57:27)Do you really need to balance your “pushing” and “pulling” volume to keep your shoulders healthy and pain-free? (1:01:24)To Play Us Out: Travel recommendation - Rottnest Island, Australia (1:13:05) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Greg presents a deep dive into the multifaceted benefits of walking. Rather than focusing exclusively on correlations from observational studies, this Research Roundup covers several meta-analyses of randomized controlled trials. During the conversation, Greg and Eric discuss how walking might impact general health and wellness, in addition to performance, recovery, and body composition. After that, Eric answers a listener’s question about pre-bed protein consumption, and Greg shares some interesting biographical information about the host of the show. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (4:54)Research Roundup: the multifaceted benefits of walking (6:26)Research Spotlight: Walking away from an early graveWalking - general health and wellness implications (6:59)Daily Step Count and All-Cause Mortality: A Dose-Response Meta-analysis of Prospective Cohort StudiesThe effect of walking on fitness, fatness and resting blood pressure: A meta-analysis of randomised, controlled trialsThe effect of walking intervention on blood pressure control: a systematic reviewA meta-analysis of pedometer-based walking interventions and weight lossWalking for depression or depressive symptoms: A systematic review and meta-analysisWalking and primary prevention: a meta-analysis of prospective cohort studiesInactivity Causes Resistance to Improvements in Metabolism After ExerciseIs there evidence that walking groups have health benefits? A systematic review and meta-analysisSedentary time - body composition and performance implications (33:30)Sedentary behaviours and their relationship with body composition of athletesAvoiding Cardio Could Be Holding You BackQ&A: How much should I stress over a pre-bed protein feeding? (44:58)The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An UpdateProtein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young MenCasein Protein Supplementation in Trained Men and Women: Morning versus EveningDaytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigationEvenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young MenTo Play Us Out: Get to know your host (57:38)Facts Buddy article MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this week’s episode, Greg shares some incredible Feats of Strength, followed by an in-depth discussion about how to do an “energy audit” to troubleshoot weight loss plateaus. The conversation covers topics including metabolic adaptation, energy compensation, and a long list of factors that may lead us to overestimate energy expenditure or underestimate energy intake. After covering some of the most common physiological (and non-physiological) variables that may contribute to erroneous tracking, blunted energy expenditure, and increased energy intake, the conversation shifts toward practical solutions. Finally, to close out the show, Greg and Eric discuss some unbelievable 40-yard dash times at the 2022 NFL combine. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (1:35)Feats of Strength (7:22)Jimmy KolbChloe BrennanCoach’s Corner: Troubleshooting weight loss plateaus (23:55)Adaptive thermogenesis in humansThe Metabolic Adaptation Manual: Problems, Solutions, And Life After Weight LossDaily energy expenditure through the human life courseEnergy compensation and adiposity in humansEnergy compensation and metabolic adaptation: "The Biggest Loser" study reinterpretedPhysical Activity and Total Daily Energy Expenditure in Older US Adults: Constrained versus Additive ModelsAcute Behavior of Oxygen Consumption, Lactate Concentrations, and Energy Expenditure During Resistance Training: Comparisons Among Three IntensitiesHomeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspectiveThe general approach (27:47)Issues with “tough love” in coaching (30:27)How you provide corrective feedback makes a difference: the motivating role of communicating in an autonomy-supporting wayHow to conduct an “energy audit” (37:50)Drawing conclusions and planning solutions (53:43)To Play Us Out: Unbelievable 40-yard dash times at the 2022 NFL combine (1:03:56)NFL Scouting Combine 2022 tracker: Measurements, top individual performances from NFL Draft prospects MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this week’s episode, Eric presents a Research Review about the effects of fish oil on recovery and body composition, and answers a listener’s question about body-fat set points, settling points, and alternative models to explain weight regulation. In addition, Greg shares a brief research review about sports psychology, and answers listeners’ questions about training at long muscle lengths, micro-workouts, and junk volume. To close out the show, Eric revisits the topic of seed oil scaremongering. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Research Review: Effects of fish oil on recovery and body composition (2:04)Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric ExerciseImpact of varying doses of omega-3 supplementation on muscle damage and recovery after eccentric resistance exerciseMuscle hypertrophy induced by N-3 PUFA supplementation in absence of exercise: a systematic review of randomized controlled trialsN-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic reviewDoes Fish Oil Have an Anti-Obesity Effect in Overweight/Obese Adults? A Meta-Analysis of Randomized Controlled TrialsResearch Review: Sport psychology (21:43)Sport psychology and performance meta-analyses: A systematic review of the literatureQ&A: Can you address/summarize the topic of body-fat set points? (34:08)Set points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposityQ&A: What is the proposed mechanism by which working muscles at longer muscle lengths produces more hypertrophy? (45:00)Q&A: Would “micro-workouts” be helpful for building muscle? For example, getting 100 daily reps of bicep curls by doing 10 sets of 10 throughout the day. (53:58)Q&A: On the topic of “junk volume” - what are your thoughts on a maximum number of sets per session for a given muscle group? (58:57)Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained IndividualsTo Play Us Out: An update on seed oils (1:05:25)A Comprehensive Rebuttal to Seed Oil SophistryOf Rats and Sydney Diet-Heart: Drawing a Line Under Polyunsaturated Pseudoscience MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this week’s episode, Eric presents a Coach’s Corner segment about how to set up a diet for body recomposition. After that, Greg shares a research review about eating french fries, which kicks off an in-depth discussion about how to interpret different types of research, ranging from animal models and epidemiology to randomized controlled trials and meta-analyses. Finally, Greg and Eric discuss a very remarkable Feat of Strength to close out the show. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage (1:27)Coach’s Corner: How to set up a diet for body recomposition (4:17)Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous TrainingEffects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training ProgramEnergy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regressionResearch Review: French-fried potatoes consumption and energy balance: a randomized controlled trial. (28:32)French-fried potatoes consumption and energy balance: a randomized controlled trialGeneral discussion on interpreting different types of research (48:49)Q&A: What’s the advice/viewpoint you’ve shared over the years that you most regret giving? Something you’ve totally changed your perspective on, and are embarrassed for ever having said out loud? (1:07:52)To Play Us Out: It appears that the 800lb raw bench press barrier has unofficially been broken (gym lift) (1:19:44)Video of the lift MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this week’s episode, Eric shares a research review with an updated perspective on the constrained energy expenditure model and compensation for calories burned during exercise. After that, Greg shares a research update on whether or not lifters need to worry about the interference effect when they add some cardio to their weekly routine. Finally, Greg and Eric discuss the possibility that we may be underestimating the effects of some fairly well-known dietary supplements, and share their thoughts on the NFL playoffs and Super Bowl. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (1:40)Research Review: Energy balance influences compensation for calories burned during exercise (6:28)Research Review: Revisiting concurrent training and the interference effect (32:00)Bonus Segment: Are we underestimating the effects of certain supplements due to a lack of dose-response studies? (47:27)To Play Us Out: The Super Bowl (1:05:15) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this week’s episode, Greg and Eric answer a number of questions from listeners. Topics include protein overfeeding, aches and pains during deloads, ashwagandha supplementation, the impact of weight loss on strength, interval training versus steady state cardio, and the potential value of personalizing/individualizing training programs. To close out the show, Eric shares a couple unbelievable facts about longevity in the animal kingdom. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.Bulk SupplementsFinally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00)Can extra calories from protein be stored as fat? (1:33)The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individualsEffects of Graded Whey Supplementation During Extreme-Volume Resistance TrainingEffect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trialWhy do I feel more aches and pains during a deload compared to a typical training week? (17:43)Does ashwagandha improve performance? (26:50)Effects of Ashwagandha ( Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-AnalysisHow has Greg’s weight loss impacted his strength? (40:31)Is interval training better than steady state cardio for body composition purposes? (46:25)Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous TrainingCompatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-AnalysisHave there been attempts to quantify the benefits associated with personalizing/individualizing training programs? (54:25)Effectiveness of an Individualized Training Based on Force-Velocity Profiling during JumpingEffect of direct supervision of a strength coach on measures of muscular strength and power in young rugby league playersInfluence of supervision ratio on muscle adaptations to resistance training in nontrained subjectsThe influence of direct supervision of resistance training on strength performanceEric clarifies one part of his ashwagandha answer (1:06:36)To Play Us Out: Unbelievable animal physiology (lifespan) (1:09:34) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

We are officially back from winter break with a brand new schedule! We’ll be releasing episodes more frequently from this point forward, with new episodes posted every Thursday.In today’s episode, Greg and Eric share some updates on their Road to the Stage and Road to Athens segments, which is followed by a discussion of some recent Feats of Strength. After that, Eric’s Research Review segment takes a deep dive into the research on ATP supplementation, and Greg briefly discusses a brand new Stronger By Science article about row variations. Next, Greg presents a Coach’s Corner segment that revisits the topic of goal setting with an in-depth discussion about how to set an effective superordinate goal, and how important it is to continuously maintain alignment throughout your entire goal hierarchy. Eric also answers a listener's question about carbohydrate sources and the glycemic index, and Greg and Eric close out the show by paying their respects to two remarkable people who recently passed away. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (2:39)Feats of Strength (5:07)Krzysztof pulls 484.5kg, 1068lbs with strapsJamal Browner pulls 483kg/1065lbs with strapsDanial Zamani 350kg(771lb) Bench Press in trainingBill Gillespie Benches 1129 [ATWR]!Research Review: ATP supplementation (12:33)Studies discussed:Effects of oral ATP supplementation on anaerobic power and muscular strengthEffects of a supplement designed to increase ATP levels on muscle strength, power output, and enduranceDiscrepancies in publications related to HMB-FA and ATP supplementationInteraction of Beta-Hydroxy-Beta-Methylbutyrate Free Acid and Adenosine Triphosphate on Muscle Mass, Strength, and Power in Resistance Trained IndividualsA Single Dose of Oral ATP Supplementation Improves Performance and Physiological Response During Lower Body Resistance Exercise in Recreational Resistance-Trained MalesDose Response of Acute ATP Supplementation on Strength Training PerformanceSBS Article Discussion: Does Your Rowing Grip Actually Affect Back Development? (42:19)Coach’s Corner: Goal alignment (44:00)An Evidence-Based Approach To Goal Setting And Behavior ChangeQ&A: Does the glycemic index matter? (1:02:09)To Play Us Out: (In memoriam) Thich Nhat Hanh, Bud Jeffries (1:09:39) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In preparation for the new year (and the resolutions that come with it), today’s episode is all about goal setting and behavior change. Eric and Greg have a long, evidence-based conversation about the research on setting effective goals and successfully changing health behaviors. The discussion yields several evidence-based tips for setting better goals and maximally supporting your ability to achieve them. SUPPORT THE PODCASTReceive our Research Spotlight emails, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (2:29)Feats of Strength (4:12)Research Review: Goal setting and behavior change (9:54)Fake urgency (12:06)The time to act is now: pseudo-systematic reviewSuccess rates of New Year’s Resolutions (14:36)Auld lang syne: success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolversA large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goalsTemporal landmarks (22:19)The Fresh Start Effect: Temporal Landmarks Motivate Aspirational BehaviorAnticipated Temporal Landmarks Undermine Motivation for Continued Goal PursuitSMART goals (27:31)SMART criteriaCreating a goal hierarchy (30:19)How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical PerspectiveSuperordinate goals (34:16)How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical PerspectiveEquifinality and Multifinality (41:12)Mental contrasting (44:12)Mental contrasting for health behaviour change: a systematic review and meta-analysis of effects and moderator variablesA Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal AttainmentApproach versus avoidance (52:37)Goal Setting and Action Planning for Health Behavior ChangeFlexible versus rigid restraint (56:16)Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative ReviewProcess versus outcome (1:01:28)The Way is the Goal: The Role of Goal Focus for Successful Goal Pursuit and Subjective Well-BeingMastery versus performance (1:06:05)Goal Setting and Action Planning for Health Behavior ChangeGoal difficulty; “slack with a cost” (1:13:44)Goal Setting and Action Planning for Health Behavior ChangeThe Benefits of Emergency Reserves: Greater Preference and Persistence for Goals that Have Slack with a CostSetting specific goals (1:23:12)Implementation intentions (1:23:47)A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal AttainmentHolding the Hunger Games Hostage at the Gym: An Evaluation of Temptation BundlingStimulus control; modifying your environment (1:30:24)Changing circumstances, disrupting habitsSocial support and feedback (1:33:08)Periodic Prompts and Reminders in Health Promotion and Health Behavior Interventions: Systematic ReviewDesigning in-app messages to nudge behavior change: Lessons learned from a weight management app for young adultsHow MacroFactor supports evidence-based goal striving and behavior change (1:45:06)To Play Us Out: Protein Bread, Winter Break (1:54:54) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode begins with updates from the dueling “Road to the Stage” and “Road to Athens” segments, followed by Feats of Strength. After that, Eric gives some contextualized clarifications about how the concept of “reverse dieting” has, in his opinion, been commonly misapplied. Next, Greg explores mortality rates among untested bodybuilders using a data-driven approach, and Eric provides a quick and practical “Coach’s Corner” segment about proactively managing your sleep and circadian rhythm in the winter months. Finally, Greg and Eric answer some listener questions, and Eric closes out the show by thanking the pharmaceutical industry for giving him a new lease on life. SUPPORT THE PODCASTReceive our Research Spotlight emails, and check out our Facebook group and subreddit.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.Bulk SupplementsFinally, 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 STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (4:00)Feats of Strength (7:36)John Haack deadlifts 903 lbs / 410 kgJohn Haack 600lb benchEmil Lundgren 200kg / 441lb benchCarlos Nasar 208kg clean and jerkContextualized Clarifications: Reverse Dieting (10:37)The Metabolic Adaptation Manual: Problems, Solutions, And Life After Weight LossReduced adaptive thermogenesis during acute protein-imbalanced overfeeding is a metabolic hallmark of the human thrifty phenotypeResearch Review: Bodybuilding Mortality (34:26)Do Pro Bodybuilders Die Younger Than Average?MP47-17 RATES OF MORTALITY ARE HIGHER AMONG PROFESSIONAL MALE BODYBUILDERSCoach’s Corner: Sleep and Circadian Rhythm Stuff (55:08)Effects of light on human circadian rhythms, sleep and moodSleep Hygiene for Optimizing Recovery in Athletes: Review and RecommendationsQ&A (1:03:07)How important is "optimizing" biomechanics for hypertrophy? (1:03:21)How’s the transition from a meat-heavy omnivorous diet to a vegetarian diet? (1:18:57)Should you stop taking creatine before and/or during a water cut? (1:23:33)When tracking macros, how should we account for low-quality proteins like collagen? (1:26:27)The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein ConsumptionWhat are your personal and professional opinions on designated bouts of low-intensity cardio at a certain percentage of maximum heart rate versus step counts? Would either option be superior to the other? (1:39:44)Do artificial sweeteners increase appetite, food cravings, or caloric intake at a subsequent meal? (1:49:39)NPR: Diet soda may prompt food cravings, especially in women and people with obesityObesity and Sex-Related Associations With Differential Effects of Sucralose vs Sucrose on Appetite and Reward ProcessingEffects of nonnutritive sweeteners on body weight and BMI in diverse clinical contexts: Systematic review and meta-analysisTo Play Us Out: Thanking Big Pharma (2:07:37) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode begins with a reminder about the current Black Friday Sale for the MASS Research Review, which ends November 29. After that, Greg and Eric share updates regarding their dueling Road to the Stage and Road to Athens segments. Next, Greg delivers the Feats of Strength segment, which features a legend in the world of iron sports. After that, Greg and Eric discuss some of their favorite MASS articles from the past year or so, with topics including p-ratios, plant-based protein, carbs for lifters, effects of diet on testosterone, emerging supplements, partial-ROM training, the interference effect (concurrent training), and muscle damage. Finally, Eric answers some listener questions about soy protein and intra-workout carbohydrate, then closes out the show by recommending some focus-enhancing music to play while you work. SUPPORT THE PODCASTMASSCheck out a free issue of the MASS Research Review.If you’re interested in taking advantage of our MASS Black Friday sale (November 22 - November 29), you can learn more and subscribe here.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.Stronger By ScienceIf you’d like to receive our Research Spotlight emails, please sign up for our email list.To join in on the SBS conversation, check out our Facebook group and subreddit.Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)Link to learn more and subscribe to MASSRoad to the Stage (4:45)Road to Athens (12:19)Feats of Strength (19:50)Bev FrancisMASS Research Roundup (27:59)Best of MASS issueEric’s study roundup (p-ratios, plant-based protein, carbs for lifters, effects of diet on testosterone, emerging supplements) (29:42)Key links:https://www.strongerbyscience.com/p-ratios/https://www.strongerbyscience.com/p-ratios-rebuttal/https://www.strongerbyscience.com/p-ratios-rebuttal-2/https://pubmed.ncbi.nlm.nih.gov/33172506/https://pubmed.ncbi.nlm.nih.gov/33599941/https://www.strongerbyscience.com/glycogen-depletion/https://pubmed.ncbi.nlm.nih.gov/33741447/https://www.ncbi.nlm.nih.gov/pubmed/28682933https://www.ncbi.nlm.nih.gov/pubmed/31800470https://pubmed.ncbi.nlm.nih.gov/34666412/https://pubmed.ncbi.nlm.nih.gov/34154603/https://www.strongerbyscience.com/betaine/Partial Range of Motion Training Might Increase Muscle Growth (If You Do the Right Type of Partials) (57:55)Partial Range of Motion Training Elicits Favorable Improvements in Muscular Adaptations When Carried Out at Long Muscle Lengths. Pedrosa et al. (2021)Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms. Sato et al. (2021)Does the Interference Effect Get Larger as Training Status Increases? (1:19:27)Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training in Untrained, Moderately Trained, and Trained Individuals: A Systematic Review and Meta-analysis. Petré et al. (2021)Does Eccentric Training Always Cause More Muscle Damage? (1:32:33)Eccentric Exercise Per Se Does Not Affect Muscle Damage Biomarkers: Early and Late Phase Adaptations. Margaritelis et al. (2020)Q&A (1:52:38)Any concerns regarding upper limits for soy intake? (1:52:45)Links:https://pubmed.ncbi.nlm.nih.gov/30042516/https://examine.com/nutrition/is-soy-good-or-bad/https://pubmed.ncbi.nlm.nih.gov/33599941/On the topic of intra-workout carbohydrate beverages: are fancy carb sources actually better, or would a traditional sports beverage be equally effective? (2:02:18)Links:https://pubmed.ncbi.nlm.nih.gov/26373645/Recommendations for carb intake during exerciseTo Play Us Out: Focus-Enhancing Music (2:12:35)https://open.spotify.com/artist/7DWL1f2n0bdG747Hb1SUrC MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode begins with an exciting announcement about the forthcoming Black Friday Sale for the MASS Research Review, which extends from November 22 to November 29. After that, Greg shares a Road to the Stage update, and Eric takes a sharp turn onto the Road to Athens. That’s followed by Feats of Strength, and a Tech Support segment sharing MacroFactor reminders and updates related to the knowledge base, food database expansion, and the new public roadmap. Next, Greg provides an in-depth review of the literature related to cooling gloves and performance, and Eric gives some contextualized clarifications about low-calorie diets, age-related protein considerations, and positive aspects of cardio. Finally, Greg answers some listener questions, and Eric closes out the show by issuing a sobering warning about the grave consequences of Fat Bear Week.Support the podcast: Check out a free issue of the MASS Research Review. If you’re interested in taking advantage of our MASS Black Friday sale (November 22 - November 29), you can subscribe at https://www.strongerbyscience.com/mass/MacroFactor: Learn more about our MacroFactor diet app. To join in on the MacroFactor conversation, check out our Facebook group and subreddit.Sign up for the Research Spotlight newsletter: If you’d like to receive our Research Spotlight emails, sign up for our email list. Join the community: To join in on the SBS conversation, check out our Facebook group and subreddit.Bulk Supplements: Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements: MASS Black Friday Sale (0:00)Get a free issue of MASSRoad to the Stage / Road to Enlightenment (3:17)Why Are Marathons 26.2 Miles Long?Feats of Strength (21:20)Marek ZychTech Support: Knowledge base, database expansion, public roadmap (28:05)Learn more about MacroFactorMacroFactor Knowledge BaseMacroFactor Roadmap and FeedbackResearch Review (32:28)Cooling during exercise enhances performances, but the cooled body areas matter: A systematic review with meta-analysesEffect of two recovery methods on repeated closed-handed and open-handed weight-assisted pull-upsResistance exercise inter-set cooling strategy: effect on performance and muscle damagePalm cooling delays fatigue during high-intensity bench press exerciseIntermittent Palm Cooling's Impact on Resistive Exercise PerformanceWork volume and strength training responses to resistive exercise improve with periodic heat extraction from the palmContextualized Clarifications: Low-calorie diets, age-related protein considerations, and positive aspects of cardio (59:56)Low-calorie diets (1:00:49)The evolution of very-low-calorie diets: an update and meta-analysisAge-related protein considerations (1:13:57)Anabolic Resistance of Muscle Protein Turnover Comes in Various Shapes and SizesProtein Requirements for Master Athletes: Just Older Versions of Their Younger SelvesShould You Cut Before You Bulk?: How Body-Fat Levels Affect Your P-RatioPositive aspects of cardio and physical activity (1:22:23)Exercise and longevityCompatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis Q&A (1:33:36)“If I'm not in a hurry to get somewhere in my fitness journey, what would happen if I just progress incrementally by adding half (or even a quarter of) a pound to the bar each week, and concentrate on good form, technique, and contraction?” (1:33:41)“What factors seem to be predictive of successful weight loss maintenance?” (1:38:59)Weight-loss maintenance for 10 years in the National Weight Control Registry“In terms of training, what’s the most I can get done in the least amount of time?” (1:48:17)The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis“How big of a deal are the negative effects of NSAIDs on hypertrophy?” (1:54:29)High doses of anti-inflammatory drugs compromise muscle strength and hypertrophic adaptations to resistance training in young adultsTo Play Us Out: The grave consequences of Fat Bear Week (2:00:34)Grizzly bear takes cubs for wander through Jackson Hole, Wyoming MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock u

Today’s episode features a number of protein-themed segments. First, Eric summarizes some recent discussions regarding the consumption of whey protein among vegetarians, along with some information about fascinating innovations in lab-based production of protein sources. After that, Eric reviews the literature linking calorie restriction and protein restriction to health and longevity. Greg then discusses a new Stronger By Science article on reverse Nordic curls, and shares some exciting updates about the MacroFactor diet app. That’s followed by a Q&A segment in which Eric answers questions about discrepancies between MPS research and hypertrophy research, the lowest advisable protein intake that can adequately support gains, and the concept of using alkaline water or other dietary manipulations to influence blood pH. Finally, to close out the show, Greg discusses his quest to perfect high-protein bread.Learn more about our MacroFactor diet app. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Sign up to receive our Research Spotlight emails.To join in on the SBS conversation, check out our Facebook group and subreddit.Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)Road to the Stage (1:50)Road to Enlightenment (11:45)Feats of Strength (21:26)Daniel ClementsResearch Review: Calorie restriction and protein restriction for longevity (23:22)Calorie restriction versus protein restrictionComparing speciesClean cupboard hypothesisExercise and longevityEnergy fluxTech Support: Swipe features and database updater (58:45)SBS Article Discussion: Reverse Nordic curls (1:06:45)Q&A (1:13:46)What's the lowest protein intake someone could eat while still building an appreciable amount of muscle? (1:14:09)https://academic.oup.com/nutritionreviews/article/79/1/66/5936522https://pubmed.ncbi.nlm.nih.gov/28698222/Why don’t MPS results match up with hypertrophy results? (1:26:30)https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7791816/https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2021-0139/article-10.1123-ijsnem.2021-0139.xmlDoes alkaline water increase blood pH? Is it possible to eat or drink anything that would change blood pH? Does it matter? (1:38:54)https://pubmed.ncbi.nlm.nih.gov/20836884/https://pubmed.ncbi.nlm.nih.gov/11446566/https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0309-4To Play Us Out: Protein bread (1:54:25) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Today’s episode begins with some good vibes from the Road to the Stage, Road to Enlightenment, and Feats of Strength segments. After that, Eric shares a research-heavy update on diet breaks and refeeds, followed by a Tech Support segment in which Greg discusses food databases and some practical tips for easy and efficient food logging. That’s followed by a Q&A segment featuring questions about topics including sleep, sodium, fructose, accuracy of self-reported food intake, managing exercise and nutrition during vacations, and much more. Finally, Eric and Greg graciously and nobly accept defeat while recapping the final results of Fat Bear Week 2021.Learn more about our MacroFactor diet app. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Sign up to receive our Research Spotlight emails.To join in on the SBS conversation, check out our Facebook group and subreddit.Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)Road to the Stage (1:01)Road to Enlightenment (8:56)Feats of Strength (13:25)Tamara WalcottJohn HaackResearch Review: Revisiting Diet Breaks and Refeeds (19:00)www.strongerbyscience.com/metabolic-adaptationhttps://www.sciencedirect.com/science/article/abs/pii/S1057740815000443https://pubmed.ncbi.nlm.nih.gov/28975722/https://pubmed.ncbi.nlm.nih.gov/28925405/https://pubmed.ncbi.nlm.nih.gov/33467235/https://pubmed.ncbi.nlm.nih.gov/33587549/https://pubmed.ncbi.nlm.nih.gov/33630880/https://pubmed.ncbi.nlm.nih.gov/33375938/Tech Support: Food Databases and Efficient Food Logging (1:01:17)Q&A (1:28:33)I’m on a 2-week vacation. How bad could fat gain/muscle loss be? (1:28:43)https://pubmed.ncbi.nlm.nih.gov/32469388/https://pubmed.ncbi.nlm.nih.gov/21131862/Thoughts on high sodium for strength sports? (1:35:33)https://pubmed.ncbi.nlm.nih.gov/26835607/Can athletes get around the negative effects of high sugar consumption because they are more active? (1:43:43)https://pubmed.ncbi.nlm.nih.gov/31796953/I am a fitness instructor, and I have a female client who wishes to lose weight. I tried putting her on a caloric deficit, but she is not losing weight. Is it because she is lying about her diet or there might be other external factors? (1:49:03)Simple question(s): recognizing needs will vary by person, how critical is adequate sleep to gains? To body comp? And are negative effects more acute or chronic? (2:02:08)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/Much of sport science studies are conducted on young males. Are there any studies/areas in particular that we have reasons to think female physiology would give different results? (2:13:10)Is there anything within the industry that Greg and Eric fundamentally disagree on? (2:24:08)If there is to be another major breakthrough in powerlifting training, which area of training do you see it being? (2:24:31)To Play Us Out: Bear Week is Cancelled (2:30:29) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Greg and Eric debut a new segment called “Tech Support,” in which they discuss a few common questions and comments about MacroFactor. After that, Greg discusses a new review paper about the carbohydrate-insulin model of obesity, and Eric discusses the newest Stronger by Science article about how to set up a diet. To wrap up the show, Greg and Eric select their favorites and place their bets for the upcoming Fat Bear Week.If you want to learn more about our diet app (on sale through September 30), check it out here. Sign up to get 28 free training programs and research spotlight emails.To join in on the SBS conversation, check out our new Facebook group and subreddit.Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Enlightenment (0:56)Feats of Strength (13:08)https://barbend.com/strongman-nicolas-cambi-block-press-log-lift-world-records-2021-clash-at-the-corral/https://barbend.com/strongman-laurence-shahlaei-dinnie-stones-world-record/https://www.youtube.com/watch?v=cYCY0zH0VBchttps://www.instagram.com/reel/CT0_jFmg-d8/?utm_source=ig_web_copy_linkTech Support (27:05)Research Review: Carbohydrate-insulin model versus energy balance model (1:00:54)https://academic.oup.com/ajcn/advance-article-abstract/doi/10.1093/ajcn/nqab270/6369073?redirectedFrom=fulltexthttps://www.facebook.com/groups/StrongerByScienceCommunity/posts/3002174166727623/SBS Article Discussion: The Definitive Diet Setup Guide (1:21:42)https://www.strongerbyscience.com/diet/To Play Us Out: Fat bear week (1:51:53)https://www.nps.gov/katm/learn/fat-bear-week.htm MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

This special bonus episode of the Stronger By Science Podcast is a recording of the show’s live launch party for the MacroFactor diet app. In the future, we’ll be streaming more live podcast episodes right from the Stronger By Science YouTube channel. We hope you can join us live for the next one! To stay up to date and get reminders about upcoming live episodes, be sure to join our email newsletter, Facebook group and subreddit.If you want to learn more about our diet app (on sale through September 30), check it out at https://www.strongerbyscience.com/macrofactor/Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Time StampsIntro/Announcements (0:00)About the MacroFactor team (1:52)Q&A (MacroFactor) (14:28)Q&A (fitness topics) (22:14)Q&A (MacroFactor) (33:46)Our favorite features of MacroFactor (43:17)Q&A (MacroFactor + off-topic) (52:58)More MacroFactor features (1:28:00) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

This special bonus episode of the Stronger By Science Podcast is a recording of the show’s first ever live Q&A episode. In the future, we’ll be streaming more live Q&As right from the Stronger By Science YouTube channel. We hope you can join us live for the next one! To stay up to date and get reminders about upcoming live episodes, be sure to join our email newsletter, Facebook group, and subreddit.If you want to learn more about our diet app (available on September 16), check it out at https://www.strongerbyscience.com/macrofactor/Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSWelcome (0:00). Energy compensation and energy constraint model (Pontzer study) (2:14). Evidence for Rhodiola usage as a pre-workout supplement (9:23)If you aren’t primarily focused on increasing 1RM, should you still arch your back while bench pressing? (17:15)Can surplus calories eventually become maintenance calories? (22:49)Is training volume the main driver for hypertrophy? (28:32)Date in 3 days: Anything you can do to enhance your physique? (38:04)What is a normal creatine kinase level for people who are lifting? (40:29)What is brown adipose tissue? (45:25)Does mouthwash blunt the ergogenic effect of nitrate supplements? (49:20)Can Greg elaborate on his hypothesis that strength loss during weight loss may be due to upper body glycogen loss? How long does it take to restore glycogen once you go back to maintenance? (51:13)What are some studies you would like to see conducted? (58:49)MacroFactor questions (1:12:07) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, the show transforms from the Stronger By Science Podcast to the Stronger By Science Multimedia Experience. In other words, a video of the recording session will now be posted to YouTube rather than audio only.Today’s show features a research review segment in which Eric covers a couple papers that made headlines: one reported that we offset some of the calories burned during exercise by saving energy elsewhere, and another reported that hot dogs can shorten our lives by about 36 minutes. After that, Greg discusses a new paper about modeling muscle growth that also generated plenty of headlines, along with an important update about the performance effects of caffeine for women. This episode also features a Coach’s Corner segment about setting calorie targets for a wide range of diet goals, and a Q&A segment addressing topics including the effects of aging on performance, the long-term health ramifications of bulking and cutting, the effect of pre-bed meals on sleep quality, and more.If you want to learn more about our diet app (available on September 16), check it out here. Sign up to get 28 free training programs and research spotlight emails.To join in on the SBS conversation, check out our new Facebook group and subreddit.Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00). Road to the Stage / Road to Enlightenment (2:39). Feats of Strength (7:29). Thomas Davis.Research Review: Constrained energy model, hot dogs & lifespan (10:05). Energy compensation and adiposity in humansSmall targeted dietary changes can yield substantial gains for human health and the environmentResearch Roundup: Modeling muscle growth, ankle mobility for squats, caffeine for women (31:52). Mathematical model predicts best way to build muscleWhy exercise builds muscles: titin mechanosensing controls skeletal muscle growth under loadAnkle mobility for squats – SBS Instagram postErgogenic Effects of Acute Caffeine Intake on Muscular Endurance and Muscular Strength in Women: A Meta-AnalysisCoach’s Corner: How to set calorie targets (54:32). Setting a Calorie Target – SBS Instagram postQ&A: Press out rule, organic food, effects of aging on performance, long-term health ramifications of bulking and cutting, effects of pre-bed meals on sleep quality (1:02:50). To Play Us Out: Fruit bars (1:34:17). MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Eric gives a thorough overview of a recent study that has generated a lot of buzz about how age and biological sex relate to metabolic rate and total energy expenditure (20:46). After discussing the new findings, Eric provides several practical strategies for estimating total daily energy expenditure (1:07:50). In addition, Greg presents a research update summarizing some new findings in the area of blood flow restricted training (54:05). Finally, Greg and Eric discuss the research (or lack thereof) assessing the effects of Turkesterone supplementation on exercise performance and resistance training adaptations (1:22:25).Sign up to get 28 free training programs and research spotlight emails.To join in on the SBS conversation, check out our new Facebook group and subreddit.Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)Road to the Stage/Road to Enlightenment (4:50)Feats of Strength (8:28)Dave RicksAndrey SapozhonkovDanial ZamaniHidilyn DiazThis Olympic Weightlifter Was Targeted by Her Government. It Took a Gold Medal for Her to Get an Apology.Shi ZhiyongLü XiaojunLasha TalakhadzeResearch Review: Age, sex, and energy expenditure (20:46)Daily energy expenditure through the human life courseDoubly labelled water assessment of energy expenditure: principle, practice, and promiseSpecific metabolic rates of major organs and tissues across adulthood: evaluation by mechanistic model of resting energy expenditureResearch Roundup: Blood flow restricted training (54:05)Effect of resistance training with blood flow restriction on muscle damage markers in adults: A systematic reviewFrequent blood flow restricted training not to failure and to failure induces similar gains in myonuclei and muscle massEffects of exercise training with blood flow restriction on vascular function in adults: a systematic review and meta-analysisCoach’s Corner: Estimating total daily energy expenditure (1:07:50)Some helpful equations: Resting Metabolic Rate: Best Ways to Measure It—And Raise It, TooQ&A: Turkesterone supplementation (1:22:25)To Play Us Out: Scacce ragusana (1:38:33) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Greg and Eric provide an update about MacroFactor, their forthcoming nutrition app that is in the final stages of development (8:14). They also cover a variety of topics including relative energy deficiency, diet recovery (25:33), training frequency (41:14), beginner gains (55:49), the “constrained energy model” (1:29:15), ideal durations for bulking and cutting phases (1:06:35), and more.Sign up to get 28 free training programs and research spotlight emails.To join in on the SBS conversation, check out our new Facebook group and subreddit.Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00). MacroFactor update (8:14). Get more details and sign up for email updates on the MacroFactor "Coming Soon" page. Road to the Stage/Road to Enlightenment (8:57)Monk Yeshe Rabgye's websiteFeats of Strength (17:36)Abhimanyu Mishra, 12, becomes youngest grandmaster in chess historyChris Yip pulls 350 kg/772 lbs at 70 kg/154 lbs BWResearch Review: Recovering from a diet or relative energy deficiency (25:33)A Review of Nonpharmacological Strategies in the Treatment of Relative Energy Deficiency in SportThe Metabolic Adaptation Manual: Problems, Solutions, and Life After Weight LossResearch Review: Training frequency for strength gains (41:14)Effects of Variations in Resistance Training Frequency on Strength Development in Well-Trained Populations and Implications for In-Season Athlete Training: A Systematic Review and Meta-analysisIndividual Muscle Hypertrophy and Strength Responses to High vs. Low Resistance Training FrequenciesQ&A (55:30)Is it possible to make “beginner gains” after years of training if you spent your first years of training with an ineffective approach to exercise and nutrition? (55:49)What's your take on short bulk/cut cycles? (1:06:35)Is it a good idea to use caffeine as an ergogenic aid if you can only train in the evening? (1:20:53)What do Greg and Eric’s cardio routines look like? Have they ever competed in endurance sports? (1:23:43)Any thoughts about Pontzer's "constrained energy model" and its implications for folks trying to use exercise to increase calorie burn? (1:29:15)Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult HumansIt is often said that one pound of fat loss corresponds to a deficit of around 3500 kilocalories. What about one pound of muscle loss? Is it possible to gain weight in an energy deficit, or to lose weight in an energy surplus? (1:41:04)What are the most common errors that you see people make when interpreting statistics? (1:45:17)To Play Us Out: Media recommendations from Greg (1:59:51) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this episode, Greg and Eric provide a huge update related to the good news segment, some very impressive and potentially controversial feats of strength (10:36), and dueling research reviews about fish oil (24:06) and distinguishing between responders and non-responders to training (53:52). They also answer some listener questions (1:14:59) and congratulate the sport of baseball for becoming interesting again (1:53:08).Sign up to get 28 free training programs and research spotlight emails.To join in on the SBS conversation, check out our new Facebook group and subreddit.Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)Road to the Stage/Road to Enlightenment (2:01)Feats of Strength (10:36)Jimmy KolbDanial ZamaniResearch Review: Fish Oil and Recovery (24:06)https://pubmed.ncbi.nlm.nih.gov/34128440/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/Research Review: Training Responders and Non-Responders (53:52)https://www.sciencedirect.com/science/article/abs/pii/S144024401930670Xhttps://www.sciencedirect.com/science/article/abs/pii/S1440244020308070Q&A (1:14:59)Is there any validity to the idea that athletes should avoid things like NSAIDs or fish oil in order to better realize training adaptations? (1:15:34)https://www.strongerbyscience.com/antioxidants/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8046361/Thoughts on the OMAD (one-meal-a-day) diet? How important is it to get protein and leucine right before sleep to continue muscle protein synthesis throughout the night? (1:28:50)How should older folks train if their goal is maintaining/improving daily functioning and mitigating bone/muscle loss? (1:36:32)Is the Dunning-Kruger effect based on legit evidence? (1:44:44)https://skepchick.org/2020/10/the-dunning-kruger-effect-misunderstood-misrepresented-overused-and-non-existent/https://www.gleech.org/psychTo Play Us Out: Baseball (Shohei Ohtani, Jacob deGrom, and SpiderTack) (1:53:08) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Greg and Eric discuss some Good News (1:06) and Feats of Strength (16:08), in addition to a quick update about the new nutrition app that is in development (12:18). After that, Eric has a Research Roundup segment (19:36) that covers capsaicin supplementation for performance (23:12) and ketogenic diets for hypertrophy (40:44). That’s followed by a Coach’s Corner (56:14) in which Greg discusses how to navigate vacations and potential periods of time away from the gym. After that, Greg and Eric answer some listener questions (1:16:08), and Greg wraps up the show by telling his harrowing tale of undergoing a fitness assessment in a commercial gym (1:46:56).Help shape our new nutrition app (or express interest in becoming a beta tester) by filling out this quick survey on the website. Sign up to get 28 free training programs and research spotlight emails.To join in on the SBS conversation, check out our new Facebook group and subreddit.Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro (0:00)Good news (1:06)Nutrition app update (12:18)Link to app surveyFeats of Strength (16:08)Sawyer KlattBrandon StriegelResearch Roundup (19:36)Capsaicin for performance (23:12): https://pubmed.ncbi.nlm.nih.gov/33383571/Keto for hypertrophy (40:44): https://pubmed.ncbi.nlm.nih.gov/34090453/https://pubmed.ncbi.nlm.nih.gov/33624538/Coach’s Corner: Vacation and time off from the gym (56:14)https://www.strongerbyscience.com/no-gym/Q&A (1:16:08)Preferred body hair removal techniques (1:16:21)Multivitamins: good or bad? (1:19:55)Better for hypertrophy: straight sets with final set to failure, or target RPE with variable rep number? (1:35:51)Biggest fitness myths on Instagram these days (1:42:39)To Play Us Out: Greg’s fitness assessment (1:46:56) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Greg and Eric announce the hiring of two new SBS coaches and provide some exciting updates about the diet app that is currently in development (1:26). After that, Eric shares a Research Roundup segment with fascinating new findings related to beta-alanine supplementation (25:08), and Greg presents a Research Roundup covering topics including training frequency, sticking points, non-nutritive sweeteners, the effects of strength on hypertrophy potential, and more (1:00:57). Eric also shares some practical tips for modifying your pressing exercises in the presence of elbow and shoulder discomfort in a Coach’s Corner segment (1:44:35). Finally, Greg and Eric wrap up the show by answering a few questions from listeners (1:50:40). Sign up to get 28 free training programs and research spotlight emails.To join in on the SBS conversation, check out our new Facebook group and subreddit.Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSGood news: New SBS coaches, updates on the diet app! (1:26)Eric's good news article: After researchers implanted microchips into his brain, a paralyzed man was able to write with his mindFeats of Strength (20:25)Joy's deadlift.Gerald's deadlift. Research Roundup: Beta-Alanine (25:08)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00602.2020https://pubmed.ncbi.nlm.nih.gov/30209603/https://www.frontiersin.org/articles/10.3389/fphys.2020.00913/fullhttps://journals.lww.com/acsm-msse/Fulltext/2021/05000/Kinetics_of_Muscle_Carnosine_Decay_after___Alanine.22.aspxResearch Roundup (several topics) (1:00:57):Effects of strength on hypertrophy potential (1:01:14)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8124523/Squat sticking point (1:10:35)https://www.frontiersin.org/articles/10.3389/fspor.2021.691459/abstractTraining frequency (1:20:23)https://link.springer.com/article/10.1007/s40279-021-01460-7History of strength training research (1:24:05)https://journals.lww.com/nsca-jscr/Fulltext/2021/05000/History_of_Strength_Training_Research_in_Man__An.34.aspxImpact of COVID-19 on training behaviors (1:33:33)https://link.springer.com/article/10.1007/s40279-021-01438-5Effects of non-nutritive sweeteners on body weight (1:38:12)https://onlinelibrary.wiley.com/doi/full/10.1111/obr.13020Coach’s Corner: Modified pressing variations in response to shoulder/elbow discomfort (1:44:35)Q&A (1:50:40):What's the most ludicrous programming or workout you've ever heard of or seen with your own eyes? (1:50:49)Can you HIIT yourself into marathon shape? (2:02:37)Best tendon strengthening protocol? (2:11:45)If you could redesign the Presidential Fitness Test to be science-based, what exercises would you select to assess physical fitness? (2:14:45)A brief history of the bizarre and sadistic Presidential Fitness TestMaintenance Phase episode about the Presidential Fitness Test MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Topics include the relative impact of lifting and protein intake on muscle protein synthesis (3:03), strategies for dealing with suboptimal sleep patterns (35:18), how to handle anti-lifting advice from your doctor (20:03), nutrition strategies that may or may not reduce muscle loss during detraining (29:13), how hard you should train (45:39), studies they’d like to see completed (1:19:46), topics where their opinions are firmly against the common wisdom (1:38:46), and more.Sign up to get 28 free training programs and research roundup emails.To join in on the SBS conversation, check out our new Facebook group and subreddit.Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00)How does MPS caused by protein consumption compare to the magnitude of MPS caused by resistance training? (3:03)Why don’t researchers start tracking sleep and including it in their analysis? (9:17)How would you personally respond to a medical professional that tells you to stop squatting because it’s bad for your knees? (20:03)I have an upcoming surgery that will require 3-4 weeks without training. How should I eat to maintain my gains? How quickly can I return to lifting? (29:13)For people with sporadic sleep issues, what are some strategies to avoid detrimental impacts on performance, recovery, and body composition? (35:18)How hard should you train? (45:39)You’ve already met your calorie intake target for the day, but you haven’t reached your protein target yet. Should you eat more protein and go over your calorie target? (56:56) How do you periodize bodybuilding training? (1:10:56)If ethics and money were no concern, what’s a study you’d love to see? (1:19:46)How do excessively low body-fat percentages impact strength and hypertrophy gains? (1:32:03)What are some (fitness) topics where your opinion is firmly against the common wisdom and why? (1:38:46)How much does fasted training impair performance? How much does this actually matter for goals related to health and body composition (rather than performance goals)? (1:47:46)Correlation doesn’t imply causation. But what does? (1:55:52)Can breakfast cereal be categorized as a soup? (2:07:36) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In today’s episode, Greg and Eric begin by sharing a Good News segment (2:08), followed by a series of updates and clarifications (9:43). After some Feats of Strength (19:51), Eric provides a Research Roundup segment (25:50) with studies related to caffeine naps (26:15), intuitive eating (30:05), and metabolic adaptation to weight loss (38:50). After that, Greg and Eric lament the current state of peer-reviewed scientific publishing (1:09:58), and Greg catches up on a ton of Q&A questions from listeners (1:37:30).Sign up to receive Research Roundup emails or access the free “Best of MASS” issue.To join in on the SBS conversation, check out our new Facebook group and subreddit.Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)Good News (2:08)Updates/Clarifications: Prohormones, Fashion, Olive Oil Desserts (9:43)Feats of Strength (19:51)18 YO Jackson Powell squats 420 kg/925 lbs for a doubleChad Penson Totals 2197lb/996.5kg @198/90 to win the 2021 Kern US Open2021 Kern US Open - Hunter Henderson Squats 295kg/650lb @165 for a new ATWRPavlo Nakonechnyy pulls 435 kg/959 lbs for a triple (equipped)Lasha Talakhadze Hits Heaviest Snatch And Clean & Jerk Ever Caught On Film — 225KG And 270KGResearch Roundup (25:50)Caffeine naps (26:15): https://pubmed.ncbi.nlm.nih.gov/33571957/Intuitive eating (30:05): https://pubmed.ncbi.nlm.nih.gov/33279464/Metabolic adaptation (38:50): https://pubmed.ncbi.nlm.nih.gov/33762040/Greg’s controversial content (1:09:58): SBS Studies ArchiveMasks (1:16:18): RETRACTED: Facemasks in the COVID-19 era: A health hypothesisVitamin D (1:28:11)Letter from FDAPeer-reviewed paper on the topicQ&A (1:37:30)Is training for strength and hypertrophy simultaneously really useless? (1:37:54)Do the triceps become the prime movers when you get near maximal bench press loads? (1:43:42)Effect of Barbell Weight on the Structure of the Flat Bench PressVarying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training AdaptationsVariety is the Spice of Life: If You Want Well-Rounded Triceps Growth, You Need Both Compound and Single-Joint Exercises (MASS subscription required)A BIOMECHANICAL ANALYSIS OF THE BENCH PRESSAre there types of muscles that are resistant to hypertrophy? (1:51:02)Is combined supplementation with glucosamine and chondroitin an efficacious strategy for older lifters? Will it prevent or repair any joint wear and tear? (1:59:09)Effects of glucosamine, chondroitin, or placebo in patients with osteoarthritis of hip or knee: network meta-analysisEffectiveness and safety of glucosamine and chondroitin for the treatment of osteoarthritis: a meta-analysis of randomized controlled trialsWhat are some indicators that one needs extra conditioning for strength and hypertrophy? (2:03:40)How important is good food, really? (2:07:47)To Play Us Out: Bay leaves, people who speed up the podcast, foot shapes for intermittent fasting, and another podcast recommendation from Greg (2:15:07) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Summary: In today’s episode, Greg and Eric reflect on the 4-year anniversary of their monthly research review called “Monthly Applications in Strength Sport,” also known as “MASS,” which they write alongside co-authors Dr. Mike Zourdos and Dr. Eric Helms (15:05). To commemorate the occasion, they’ve released a free “Best of MASS” issue and they're launching a big charity sale from April 27 - May 4. Greg and Eric also present Research Reviews about testosterone boosters (54:46) and barbell velocity-tracking technologies (39:37) in this episode, along with a Coach’s Corner segment about sticking points (1:35:54), some shocking information about eels (1:49:01), and much more. Links: Free PDF: Concise breakdowns of 10 recent training and nutrition studies. https://www.strongerbyscience.com/mass-best-of/To join in on the SBS conversation, check out our new Facebook group and subreddit.Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunitySubreddit: 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). Good news (2:20). Feats of Strength (9:10). 4-year anniversary of MASS (15:05). Research Review: Technologies for measuring bar velocity (39:37). https://pubmed.ncbi.nlm.nih.gov/33666594/Research Review: Testosterone boosters (54:46).https://pubmed.ncbi.nlm.nih.gov/24559105/https://pubmed.ncbi.nlm.nih.gov/30790614/https://pubmed.ncbi.nlm.nih.gov/11701431/Coach’s Corner: Sticking Points (1:35:54). To Play Us Out: Breakfast casserole, frogs, and eels (1:49:01). https://www.newyorker.com/magazine/2020/05/25/where-do-eels-come-from MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

SummaryGreg and Eric are back for Season 4! This episode begins with a big announcement about what Greg and Eric have been up to (0:01:17), followed by some Good News (0:06:11) and Feats of Strength (0:19:49). After that, Eric discusses some new research that appears to vindicate plant-based proteins (0:28:48), and Greg discusses new research about how BMI, fat mass, and fat-free mass relate to mortality risk (0:49:03). They close out the show with some practical tips from a Coach’s Corner segment (1:15:33), a few miscellaneous Q&As (1:20:12), and some cooking info to wrap up the episode (2:13:58).LinksIf 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 Facebook group and subredditFinally, 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 StampsWe’ve been building a diet app! (0:01:17). Good news (0:06:11). Feats of Strength (0:19:49). Research Review (0:28:48). Plant proteins revisited:https://pubmed.ncbi.nlm.nih.gov/26224750/. https://pubmed.ncbi.nlm.nih.gov/33670701/. https://pubmed.ncbi.nlm.nih.gov/33172506/. https://pubmed.ncbi.nlm.nih.gov/33599941/. Relation of body fat mass and fat-free mass to total mortality (0:49:03):https://academic.oup.com/ajcn/article/113/3/639/6092216How your Myers-Briggs score dictates your intermittent fasting protocol (1:03:16). Very brief p-ratio update (1:13:46). https://www.strongerbyscience.com/p-ratios/. https://www.strongerbyscience.com/p-ratios-rebuttal/. https://www.strongerbyscience.com/p-ratios-rebuttal-2/. https://www.youtube.com/watch?v=QACnWACSZrs. Coach’s Corner (1:15:33). Q&A (1:20:12). Do mouthguards impact performance? (1:20:58). https://onlinelibrary.wiley.com/doi/10.1111/idj.12406. https://pubmed.ncbi.nlm.nih.gov/16888465/. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6323169/. https://pubmed.ncbi.nlm.nih.gov/19583574/. https://pubmed.ncbi.nlm.nih.gov/22290521/. https://pubmed.ncbi.nlm.nih.gov/25187241/. What are the connections between flexibility and hypertrophy or strength training? (1:24:44). Is ATP supplementation effective for performance enhancement? (1:36:34). Is phosphatidic acid supplementation effective? (1:40:40). https://www.researchgate.net/publication/340968601_Emerging_Nutritional_Supplements_for_Strength_and_Hypertrophy_An_Update_of_the_Current_LiteratureAre sugar-sweetened beverages inherently bad for health? (1:49:26). https://academic.oup.com/ajcn/advance-article-abstract/doi/10.1093/ajcn/nqz271/5651310?redirectedFrom=fulltexthttps://pubmed.ncbi.nlm.nih.gov/31116420/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4199877/Does neck strength influence concussion risk? (1:56:33). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6222152/Should volume, intensity, and/or frequency of training be titrated based on whether one is cutting or bulking? (2:04:51). To Play Us Out: Olive oil blondies of Sohla El-Waylly (2:13:58): https://www.youtube.com/watch?v=oQk9JmtJ2FcCheck Greg’s Instagram for macro-friendly meal prep recipes: https://www.instagram.com/gregnuckols/ MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.