In this episode of MASS Office Hours Live, hosts Dr. Eric Trexler and Dr. Eric Helms discuss a variety of fitness and nutrition topics, with a main focus on the concept of metabolic adaptation. They explore whether metabolic adaptation is a myth or an illusion, explaining that most of the adaptive decrease in total daily energy expenditure (TDEE) comes from reduced non-exercise activity thermogenesis (NEAT) rather than resting metabolic rate (RMR). The hosts also answer various listener questions, providing advice on protein intake, bench press technique, strategies for satiety while dieting, hamstring training, managing fatigue during a cut, aerobic training for health vs. performance, the potential use of nicotine as an appetite suppressant, and much more.

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Time stamps:

0:00 - Intro

0:32 - Helms and Trex discuss their upcoming seminars and presentations

7:42 - Why some scientists say metabolic adaptation is a "myth" or "illusion"

24:50 - Strategies for dealing with metabolic adaptation

38:41 - Further announcements and reminders

40:13 - Q&A begins

40:29 - Consuming only essential amino acids is not sufficient

44:36 - Whether to exceed calorie target to hit protein target depends on the deficit

50:28 - Hamstrings exercise selection

55:51 - Strategies for satiety while dieting

1:04:15 - Advice for bench press lockout and role of scapular retraction/protraction

1:09:38 - Beneficial aspects of metabolic adaptation

1:13:13 - Aerobic training for health vs performance

1:12:13 - Adding running to a resistance training program

1:15:59 - Improving from show to show as a bodybuilder

1:19:48 - Daily dips/pull-ups in addition to regular training

1:21:14 - Strategies for fatigue/lethargy while cutting

1:23:05 - Cardio for health versus performance

1:26:09 - Isometric holds during lifts

1:27:12 - Muscle fiber type changes during cutting

1:33:13 - Nicotine as an appetite suppressant