In today's episode, Greg and Eric pat themselves on the back for breaking the 100 episode barrier, in addition to sharing their picks for Fat Bear Week 2022. After that, Greg encroaches on Eric’s territory with a segment about body composition assessments. In the segment, Greg discusses what common body composition devices actually measure, how accurate (or inaccurate) they are for individuals (rather than groups), and some better strategies for monitoring progress toward fitness goals. After that, Eric steers others toward the Road to Enlightenment with a segment on the fitness-related applications of mindfulness and meditation. He specifically looks at the research evaluating mindfulness-based interventions for mental fatigue, sleep, pain management, and eating behaviors. Eric also discusses scenarios in which mindfulness-based interventions might be contraindicated, and provides some resources for people who want to give meditation or other mindfulness-based interventions a shot.

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

• If 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.

Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

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.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Fat Bear Week (5:09)

• https://www.nps.gov/katm/learn/fat-bear-week-2022.htm

Recipe sharing in MacroFactor (14:57)

• www.macrofactorapp.com

Body Composition Assessments are Less Useful Than You Think (17:19)

• https://macrofactorapp.com/body-composition/

What’s actually being measured by the most common body composition devices? (18:48)

How accurate are the estimates at the group level? (34:07)

• https://weightology.net/the-pitfalls-of-body-fat-measurement-part-1/

How accurate are the estimates at the individual level? (36:49)

A hypothetical example with calculations (45:02)

Can your bathroom scale track changes effectively over time, even if the exact body-fat value isn’t perfectly valid? (Another issue with bioelectrical impedance devices) (50:09)

Why worry about body composition in the first place? (54:29)

What should we actually track to monitor progress over time? (1:03:48)

Fitness-Related Applications of Mindfulness and Meditation (1:09:08)

• https://pubmed.ncbi.nlm.nih.gov/33593124/

Important disclaimer (1:12:21)

Defining mindfulness and meditation (1:15:21)

• https://www.headspace.com/meditation/techniques

Mindfulness and mental fatigue (1:20:21)

• https://pubmed.ncbi.nlm.nih.gov/35805484/

Mindfulness and sleep (1:27:45)

• https://www.sleepfoundation.org/sleep-hygiene
• https://pubmed.ncbi.nlm.nih.gov/27663102/
• https://pubmed.ncbi.nlm.nih.gov/30714811/

Mindfulness for pain management (1:35:20)

• https://www.ncbi.nlm.nih.gov/books/NBK545194/
• https://pubmed.ncbi.nlm.nih.gov/29126747/
• https://pubmed.ncbi.nlm.nih.gov/27658913/

Mindful eating (1:42:48)

• https://pubmed.ncbi.nlm.nih.gov/28848310/
• https://pubmed.ncbi.nlm.nih.gov/24854804/
• https://pubmed.ncbi.nlm.nih.gov/32551798/
• https://pubmed.ncbi.nlm.nih.gov/27862826/

Important caveats (1:46:13)

• https://forrt.org/reversals/
• https://pubmed.ncbi.nlm.nih.gov/30708288/

Introductory resources for mindfulness and meditation (1:58:28)

• https://mhealth.jmir.org/2015/3/e82/
• https://www.nytimes.com/wirecutter/reviews/best-meditation-apps/
• https://www.womenshealthmag.com/health/g25178771/best-meditation-apps/
• https://lifehacker.com/7-meditation-apps-that-are-cheaper-and-better-than-he-1847455111
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/
• https://yesherabgye.com
• https://plumvillage.org/thich-nhat-hanh/key-books/

MORE FROM THE SBS TEAM

• Work 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 PRODUCTS

• Try 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.