The Stronger By Science Podcast

In this episode, Greg is joined by Dr. Patroklos Androulakis-Korakakis (Dr. Pak) to discuss his research on minimum effective dose training, and his recent narrative review on optimizing exercise technique for muscle growth. While this episode does dig into the research, the lads tried to keep a clear focus on actionable takeaways to help you improve your training results.

TIME STAMPS

Intro and Plugs (00:00:00)

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• 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.
• 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.
• Join the SBS Facebook group and Subreddit.
• 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.
• Send your Q&A questions to [email protected]

 Dr. Pak Intro, Bio and Projects (00:15:49)

 Dr. Pak's Paper: Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy (00:34:14)

• Narrative review: https://sportrxiv.org/index.php/server/preprint/view/349/718
• Bench vs. incline study mentioned: https://pubmed.ncbi.nlm.nih.gov/32922646/

 Technique: Tempo/Eccentric and Concentric Movement (00:59:14)

 Minimum Effective Dose - Overview (01:16:14)

 Dr. Pak's PhD Research - Implications for MED (01:24:51)

• Pak’s meta: https://pubmed.ncbi.nlm.nih.gov/31797219/
• Pak’s doctoral research: https://www.frontiersin.org/articles/10.3389/fspor.2021.713655/full

 Why Should We Care about MED? (01:41:18)

 How Does MED Change Over Time? (01:52:01)

Q&A (01:59:53)

• Bickel study: https://pubmed.ncbi.nlm.nih.gov/21131862/

 Social Media Q&A (02:13:22)

 Outro (02:30:47)
 

Follow Pak: 

• https://www.minimumdosetraining.com/
• https://www.instagram.com/dr__pak
• https://www.youtube.com/@Dr__Pak

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.

Greg was recently on the Data Driven Strength Podcast to chat about their meta-regression on proximity to failure and hypertrophy. In the episode, Greg, Zac, and Josh discuss what we know about the mechanisms underpinning muscle growth and the weaknesses of the "effective reps" model. We think it's a conversation worth sharing, so we're re-releasing it in our feeds today as a special bonus episode.

TIME STAMPS AND NOTES

Intro (0:00:00)

Overview of New Proximity to Failure Meta-Regression (0:07:31)

Common Misinterpretations of the Results (0:19:41)

The Resurgence of the Effective Reps Model (0:22:41)

The Desire for a Proxy Metric of Hypertrophy (0:42:41)

The Mechanistic Rationale of Effective Reps (1:20:41)

Other Factors Influencing Muscle Growth (1:52:41)

Metabolic Stress as a Mediator (2:11:41)

Is Force on the Fiber Level High at the End of a Set? (3:07:41)

Practical Applications (3:42:41)
 

PAPERS MENTIONED

Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy : A Series of Meta-Regressions | SportRxiv

Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise

Can cardio (eventually) make you bigger?

Mechanisms of mechanical overload-induced skeletal muscle hypertrophy: current understanding and future directions

Different load intensity transition schemes to avoid plateau and no-response in lean body mass gain in postmenopausal women | SpringerLink

A motor unit-based model of muscle fatigue | PLOS Computational Biology

Skeletal muscle models composed of motor units: A review - ScienceDirect

Neural Drive is Greater for a High-Intensity Contraction Tha... : The Journal of Strength & Conditioning Research

Effects of fatiguing, submaximal high‐ versus low‐torque isometric exercise on motor unit recruitment and firing behavior

Surface electromyographic frequency characteristics of the quadriceps differ between continuous high- and low-torque isometric knee extension to momentary failure - ScienceDirect

Different neuromuscular recruitment patterns during eccentric, concentric and isometric contractions

(PDF) Neuromuscular responses to isometric, concentric and eccentric contractions of the knee extensors at the same torque-time integral

Neuromuscular fatigue development during maximal concentric and isometric knee extensions

Improvements in skeletal muscle fiber size with resistance training are age-dependent in older adults: a systematic review and meta-analysis - PMC
 

MORE ABOUT DDS

YouTube channel

Training Takeaway Newsletter — Data Driven Strength

IG: @datadrivenstrength @zac.datadrivenstrength @josh.datadrivenstrength @jake.datadrivenstrength @drake.datadrivenstrength  

(Credit: Their intro music is by Joystock)

MORE FROM THE SBS TEAM

• 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.

In this episode, Greg and Lyndsey sit down for a discussion about cortisol with Beth Skwarecki, the senior health editor at Lifehacker. The dangers of high cortisol are a persistent topic of content on social media content, so the discussion focuses on the types of claims that are being made, the dubious methods of self-diagnosis and “treatment” being recommended, and the potential risks and dangers associated with letting social media convince you that you’re basically an endocrinologist.

You can read Beth’s article on this topic here: TikTok Myth of the Week: All Your Problems Are Due to High Cortisol

TIME STAMPS 

What is cortisol? (00:02:52)

• Epinephrine vs. Adrenaline
• Basic cortisol physiology
• Low cortisol and adrenal crisis

 'Normal' cortisol levels (00:18:44)

• Reference range for normal cortisol
• Variability in cortisol awakening response
• Cortisol awakening response poorly associated with total daily cortisol AUC
• Early childhood stress (with family income as a proxy) associated with either elevated or depressed cortisol awakening response

Cortisol discourse on TikTok (00:33:56)

Representative examples of TikTok cortisol content:

• https://www.tiktok.com/@brittwd/video/7263934911432707374?_r=1&_t=8gQo2Q04An4
• https://www.tiktok.com/@mallorymh/video/7242431357446556970
• https://www.tiktok.com/@xomgitsbunnie/video/7272557452095376686
• https://www.tiktok.com/@liv.ingwell/video/7263106370696695083

Cortisol vs other social media trends (00:47:48)

• The Endocrine Society on adrenal fatigue
• Representative examples of TikTok adrenal fatigue content: https://www.tiktok.com/@clairethenutritionist/video/6964559576985308421?_r=1&_t=8gY2Pf0iBPn
• https://www.tiktok.com/@begreatwithnate/video/7191220532862356778?_r=1&_t=8gY2YIPYDDG
• https://www.tiktok.com/@ambitiousandcaffeinated/video/7201977016571202821?_r=1&_t=8gY2fS0vaRP
• https://www.tiktok.com/@ghallfitness/video/7190694428586151170?_r=1&_t=8gY2uaAaGvS
• https://www.tiktok.com/@thewellnesswaylargo/video/7254966223329398058?_t=8gY34NUrjRO&_r=1

Cortisol and menstruation (01:07:41)

Cortisol and trauma (01:11:32)

• Representative example of movements claimed to reduce cortisol associated with trauma
• Tapping: https://www.thetappingsolution.com/

Cortisol and exercise (01:15:55)

• Cortisol and overtraining (most notably, Figure 3)
• Impact of exercise intensity on cortisol response
• Cortisol levels return to normal very soon after exercise ends
• Hackney review on exercise and cortisol

Specific claims about high cortisol (01:38:30)

Cortisol, caffeine and sleep (01:45:39)

• Plenty of things cause you to wake up at night
• Spiritual meaning of waking up at 3AM
• Caffeine and cortisol
• Caffeine’s effects on cortisol are attenuated within 5 days of consumption
• Coffee intake is associated with plenty of positive health outcomes (hard to square with the idea that caffeine spikes cortisol in a manner that’s deleterious to your health)

Real ways to regulate cortisol (01:55:49)

Self-diagnosis (02:03:08)

• Cortisol disorders can cause real disease (story Beth referenced about woman with tumor)
• Other things that can cause Cushing-like symptoms

Takeaways (02:08:13)

Where to find Beth

• Check out Beth’s writing on Lifehacker
• Beth’s 510 Dinnie Deadlift
• Beth’s books: Outbreak! and Genetics 101
• Follow Beth on Twitter

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.

In this Q&A episode, Greg and Lyndsey answer listener questions about how close you should be to your macro targets, the relationship between muscle size and muscle strength, advice for minimalistic workout routines, training to failure, and the benefits of CrossFit. To submit your question for a future episode, email a 30- to 60-second voice memo to [email protected].

TIME STAMPS

 Intro (0:00)

Fat bear week champion reveal (0:23)

Recommended products and more from the SBS team (3:51)

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• 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.
• 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.
• 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.
• Send your Q&A questions to [email protected]

 How close do you need to be to your macro targets? (11:15)

• Episode 103: “Misapplications of Popular Weight Loss Advice”

 Do some people simply have muscles that are stronger per unit of size? And is that genetic, or trainable? (22:00)

• First article on the topic: https://www.strongerbyscience.com/size-vs-strength/
• More recent article on the topic: https://www.strongerbyscience.com/muscle-strength-gains/
• Muscle growth IS important for strength gains: https://link.springer.com/article/10.1007/s40279-019-01107-8
• Muscle growth is NOT important for strength gains: https://link.springer.com/article/10.1007/s40279-019-01106-9

 Advice for minimalistic workout routines (37:03)

• Hayden and Pak’s article: https://www.strongerbyscience.com/training-for-time-poor/
• Exercise quantity and longevity: https://www.strongerbyscience.com/exercise-longevity/
• Bickel paper: https://pubmed.ncbi.nlm.nih.gov/21131862/
• Other relevant articles: https://www.strongerbyscience.com/detraining/
• Minimum effective dose meta: https://pubmed.ncbi.nlm.nih.gov/31797219/
• Pak’s PhD research on the topic: https://www.frontiersin.org/articles/10.3389/fspor.2021.713655/full

 Thoughts on training to failure (both hypertrophy and fatigue) (57:16)

• Recent meta-regression: https://sportrxiv.org/index.php/server/preprint/view/295/590
• Prior article on “Effective Reps” (main point – distinction between studies on trained and untrained subjects): https://www.strongerbyscience.com/effective-reps/
• Martorelli study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5505097/
• MASS article on eccentric vs. concentric muscle damage over time: https://www.massmember.com/products/mass-subscription/categories/4304723/posts/14560693
• Study covered in the MASS article: https://pubmed.ncbi.nlm.nih.gov/33156414/

 Will CrossFit training help me continue to get stronger and improve endurance? (1:26:48)

• CrossFit systematic review: https://journals.sagepub.com/doi/full/10.1177/2165079916685568

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.

In the final episode of our micronutrient series, Greg and Lyndsey discuss which micronutrients are most worth monitoring and good food sources for the micronutrients you may be under-consuming. Then, we talk more broadly about why you shouldn’t allow a focus on micronutrients specifically to detract from the pursuit of a generally healthy diet.

Want to get your question answered on the show? Send a voice memo to [email protected]

TIME STAMPS

 Introduction (0:00)

 Recommendations and good vibes (0:20)

• FAT BEAR WEEK
• 806 Spring Cub Season Highlights
• Adult Bracket Reveal Stream

 Announcement for next episode: get your questions in for an all-Q&A episode! (8:06)

Recommended products and more from the SBS team (9:35)

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• 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.
• 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.
• Join the SBS Facebook group and Subreddit.
• 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.
• Send your Q&A questions to [email protected]

Getting into the content; discussing the difference between insufficient intake and deficient intake/status. (13:40)

• Episode 1 in the Micronutrient series
• Episode 2 in the Micronutrients series
• Landing page for micronutrient articles

Content discussed in this episode:

• Which Micronutrients Are Worth Monitoring?
• Micronutrients Are Important, But They Aren’t Everything
• Landing page for micronutrient content in the KB

 Nutrients that are often overconsumed (21:52)

• Chart summarizing content in this section

Added sugar

• USDA: Get the Facts: Added Sugars | Nutrition | CDC
• NHS: Sugar: the facts - NHS
• AHA: Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association

Saturated fat

• Intake in the US: Saturated Fat and Food Intakes of Adults - FSRG Dietary Data Briefs - NCBI Bookshelf
• Intake in the EU: Saturated fat intake across the EU, Norway and the United Kingdom | Knowledge for policy
• Higher intakes associated with more CVD: Saturated fat and trans-fat intakes and their replacement with other macronutrients: a systematic review and meta-analysis of prospective observational studies
• Saturated fat increases LDL cholesterol: Effects of saturated fatty acids on serum lipids and lipoproteins: a systematic review and regression analysis
• Reducing LDL reduces CVD with a strong dose-response relationship, suggesting causation: Association Between Lowering LDL-C and Cardiovascular Risk Reduction Among Different Therapeutic Interventions: A Systematic Review and Meta-analysis | Cardiology | JAMA

Sodium

• Sodium intake and stroke: Association of sodium intake and major cardiovascular outcomes: a dose-response meta-analysis of prospective cohort studies
• Update on research related to other diseases: The impact of excessive salt intake on human health

Excluded: Omega-6

• Inflammation: Omega-6 fatty acids and inflammation
• Human health outcomes: Omega‐6 fats for the primary and secondary prevention of cardiovascular disease - Hooper, L - 2018 | Cochrane Library
• Nutrivore article: A Comprehensive Rebuttal to Seed Oil Sophistry

Excluded: Trans Fats

• Trans Fats | MacroFactor

 Nutrients that are frequently under-consumed (44:14)

Most of the data related to under-consumed nutrients came from these sources:

• Micronutrient Inadequacies in the US Population: an Overview | Linus Pauling Institute | Oregon State University
• Projected prevalence of inadequate nutrient intakes in Europe
• Omega-3 Fatty Acids - Health Professional Fact Sheet
• Should I be eating more fiber? - Harvard Health
• Choline - Health Professional Fact Sheet

More on individual nutrients

• Fiber: Dietary Fat | MacroFactor
• Omega 3s: Omega-3 EPA | MacroFactor, Omega-3 DHA | MacroFactor
• Vitamin A: Vitamin A (Retinol) | MacroFactor
• Vitamin B6: Vitamin B6 (Pyridoxine) | MacroFactor
• Folate: Folate (Vitamin B9) | MacroFactor
• Vitamin C: Vitamin C (Ascorbic Acid) | MacroFactor
• Vitamin D: Vitamin D (Calciferol) | MacroFactor
• Vitamin E: Vitamin E (Tocopherol) | MacroFactor
• EFSA publication on Vitamin E: Scientific Opinion on Dietary Reference Values  for vitamin E as α-tocopherol
• Vitamin K: Vitamin K (Phylloquinone and Menaquinone)
• Choline: Choline | MacroFactor
• Magnesium: Magnesium | MacroFactor
• Potassium: Potassium | MacroFactor
• Zinc: Zinc | MacroFactor

 Nutrients vegans may want to pay more attention to (1:08:46)

• Omega 3s: Omega-3 EPA | MacroFactor, Omega-3 DHA | MacroFactor
• Individual Amino Acids (primarily lysine, methionine, and tryptophan):
  • Lysine | MacroFactor
  • Methionine | MacroFactor
  • Tryptophan | MacroFactor
• B12: Vitamin B12 (Cobalamin) | MacroFactor
• Calcium, Iron, Zinc, and Selenium:
  • Iron Status of Vegetarian Adults: A Review of Literature - PMC
  • Intake and adequacy of the vegan diet. A systematic review of the evidence
  • Calcium | MacroFactor
  • Iron | MacroFactor
  • Zinc | MacroFactor
  • Selenium | MacroFactor

 Be sure to avoid “micronutrient reductionism” (1:21:58)

• Polyphenols: The Role of Polyphenols in Human Health and Food Systems: A Mini-Review - PMC
• Isothiocyanates: Isothiocyanates | Linus Pauling Institute

 Q&A (1:37:49)

Are multivitamins overrated? (1:38:37)

• 2013 meta: Multivitamin-multimineral supplementation and mortality: a meta-analysis of randomized controlled trials
• Subsequent metas: Vitamin and Mineral Supplements for the Primary Prevention of Cardiovascular Disease and Cancer: Updated Evidence Report and Systematic Review for the US Preventive Services Task Force | Cardiology | JAMA, Association of Multivitamin and Mineral Supplementation and Risk of Cardiovascular Disease | Circulation
• 2020 BMJ narrative review: Health effects of vitamin and mineral supplements | The BMJ
• Calcium + vitamin D for fractures: Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation

 Is low blood vitamin D often the result of some other underlying problem? (1:57:33)

• Barbell medicine episode: Episode #152: Vitamin D with Dr. Austin Baraki
• Relevant research/perspective papers:
• Real‐world evidence for the effectiveness of vitamin D supplementation in reduction of total and cause‐specific mortality
• Low vitamin D is a marker for poor health and increased risk for disease: But causality is still unclear in most cases | JIM
• Vitamin D: health panacea or false prophet?
• Vitamin D deficiency 2.0: an update on the current status worldwide - PMC
• Vitamin D: a negative acute phase reactant | Journal of Clinical Pathology
• Vitamin D and Cancer | IARC
• Skeletal and Extraskeletal Actions of Vitamin D: Current Evidence and Outstanding Questions
• Optimal vitamin D status: a critical analysis on the basis of evidence-based medicine

Are there any good proxy measurements to know if you’re meeting micronutrient targets without needing to track micronutrients? (2:09:19)

Folic acid supplementation when trying to get pregnant (2:12:38)

• 2011 review: Folic Acid Food Fortification—Its History, Effect, Concerns, and Future Directions - PMC
• 2022 paper arguing for global folate fortification: Preventing birth defects, saving lives, and promoting health equity: an urgent call to action for universal mandatory food fortification with folic acid
• Letter to the editor calling for caution against universal fortification: Mandatory food fortification with folic acid - The Lancet Global Health
• General info on neural tube defects: Neural tube defects: a review of global prevalence, causes, and primary prevention

Evidence of vitamin K along with vitamin D and Boron supplementation (2:21:04)

Vitamin K

• Optimistic epidemiological research: Vitamin K Intake and Atherosclerotic Cardiovascular Disease in the Danish Diet Cancer and Health Study
• Less clarity from interventions currently: Vitamin K Supplementation for the Prevention of Cardiovascular Disease: Where Is the Evidence? A Systematic Review of Controlled Trials

Boron

• NIH factsheet: Boron - Health Professional Fact Sheet
• 2015 cheerleading review: Nothing Boring About Boron | IMCJ
• Examine.com page: Boron health benefits, dosage, safety, side effects, and supporting evidence. | Supplements | Examine
• Important note: at one point when answering the question related to boron, I referenced dosages of 2g and 500mg. I meant 2mg and 500mcg. Do not take 2g (or even 500mg) of boron.

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.

In this episode (which is Part 2 of our micronutrient series), Greg and Lyndsey discuss nutrient targets: where they come from, what they mean, and how to think about them. They also talk about the relative imprecision of micronutrient tracking, why micronutrient content can differ so much within a single food, and why it can be challenging to track your micronutrient intake in the first place.

Want to get your question answered on the show? Send a voice memo to [email protected]

TIME STAMPS

Intro (0:00)

 Recommendations and good vibes (0:20)

• Lyndsey – Bottoms movie
• Davie High fight club news report
• Greg – Telemarketers docu-series
• Reply All “Long Distance” podcast episodes

 Housekeeping notes (8:45)

• MacroFactor Annual Report

Recommended products and more from the SBS team (11:50)

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• 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.
• 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.
• Join the SBS Facebook group and Subreddit.
• 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.

Episode 1 in the Micronutrient Series

History of RDAs and Government Micronutrient Recommendations (14:53)

• The 100-Year History of Vitamins - Supplement Facts - Better Nutrition
• Vitamins Come to Dinner | Science History Institute
• Are We Well Fed?: A Report on the Diets of Families in the United States (Miscellaneous Publication No. 430)
• The History and Future of Dietary Guidance in America - PMC
• Dietary Guidelines for Americans, 2020-2025
• Dietary Reference Intakes Development | health.gov
• History of Nutrition: The Long Road Leading to the Dietary Reference Intakes for the United States and Canada

DRI development retrospective

Ongoing DRV-related publications from the EFSA

Micronutrient series on the website

Micronutrient content in the MacroFactor knowledge base

 Understanding Micronutrient Targets and the DRI Framework (37:13)

• General framework
• How ULs are determined
• Vitamin A toxicity

 How EARs, RDAs, and LTIs are Determined (59:52)

• EFSA publication on calcium, used as an example
• Figure showing data used to define calcium DRVs (from this article) 

 General discussion of the implications of imprecise research and large inter-individual variability (1:21:21)

• Note: I was right about magnesium, and wrong about calcium. Calcium carbonate is the more common version in supplements (not oxide). Chelated calcium is generally a bit better than calcium carbonate, but the difference between calcium carbonate and chelated calcium isn’t NEARLY as large as the difference between magnesium oxide and chelated magnesium.

The relative imprecision of micronutrient tracking (and WHY micronutrient content can differ so much within a single food) (1:49:30)

• Why labeling error generally doesn’t matter much for calorie (and macronutrient) tracking: SBS article – Nutrition Labels Are Inaccurate (and the Math Behind Why It Doesn’t Matter)
• Variable vitamin C content in spinach
• Slightly higher nutrient levels in similar foods in Germany than the Netherlands
• Soil health and nutrient density
• Many roles of vitamin C in plants
• MacroFactor knowledge base content on selenium
• Selenium uptake in plants
• Regional selenium differences in the US
• Regional selenium differences in China
• Selenium intake and diabetes
• Selenium and cancer
• General selenium content
• Omega-3 content in farmed vs fresh salmon
• Generally high vitamin A levels in the livers of numerous arctic predators

Why it can be challenging to track your micronutrient intake in the first place (2:22:27)

• Nutrient reporting frequencies in the UK graphic:  (from this study, discussed in this article) 

 Wrap-up and conclusions (2:28:39)

• Considerably higher rates of vitamin D deficiencies with darker skin at higher latitudes

Depressing final thought (2:35:49)

• Learn more and donate to GAIN

Cool, less depressing final thought (2:42:16)

• Fun video about cod and the Vikings

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

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Micronutrients deserve more attention. There's very little content about micronutrients, and the content that *is* out there is often full of fear-mongering or wild claims about wonder drugs and super foods. In this episode, we aim to provide a solid foundation for building a better understanding of micronutrients. Along the way, Greg also shares some fun facts that prove that micronutrients are way more interesting than you may have thought. This is the first part of a micronutrient series we'll be doing on the podcast.  

Want to get your question answered on the show? Send a voice memo to [email protected]

TIME STAMPS

Intro (0:00)

What’s on your mind? (0:22)

• Lyndsey – The Fifth Season and the Broken Earth Trilogy
• Greg – Trackmania

Recommended products and more from the SBS team (8:16)

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• 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.
• 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.
• Join the SBS Facebook group and Subreddit.
• 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.

Introduction to the micronutrient discussion (11:25)

What are essential nutrients in the first place? What does it mean to call a nutrient essential? (21:28)

• Creatine intake and depression
• Creatine treatment for depression
• Further perspective on creatine potentially being conditionally essential

Vitamins (45:43)

• Long-term kinetics of vitamin D
• Casimir Funk/very brief history of vitamin research

Minerals (1:40:26)

• Lithium and suicide

Essential Fatty Acids (1:57:21)

• Note: I Googled it, and Omega is the last letter of the Greek alphabet. Apologies to the Greeks.

Essential Amino Acids (2:01:57)

Choline (2:06:02)

Fiber (2:08:04)

• Dietary fiber is NOT an essential nutrient
• “Fiber is an essential nutrient”
• Where did all the coal come from
• Cool video about resistant starch

Water (2:27:24)

Q&A Question: What’s the best way to train for bone health? Are plyometrics safe and effective for people in their 60s? (2:28:56)

MORE FROM THE SBS TEAM

• 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.

The industry for pre-sleep supplements, foods, and products is booming. But what actually works, and how much does our diet actually impact our sleep quality and quantity? Greg and Lyndsey talk about how pre-sleep products are marketed, break down the science behind popular sleep supplements (like melatonin, magnesium, lavender, and more), and discuss how macronutrient distributions influence sleep. They also answer a few listener questions about pre-sleep protein and about the impact of eating meals right before bedtime. 

Want to get your question answered on the show? Send a voice memo to [email protected]

TIME STAMPS

Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: https://www.strongerbyscience.com/podcast-episode-118/

• Intro (0:00)
• What’s on your mind? (0:27)
• Plugs (10:03)
• Sweet Dreams cereal (13:53)
• Other pre-sleep food brands/claims – Nightfood and Sleepy Chocolate (36:06)
• Ingredients purported to improve sleep: Zinc, Folic Acid, B Vitamins, Lavender, Chamomile, Typrophan, Magnesium, Melatonin, and Valerian (44:33)
• Recommendations for pre-sleep meal/snacks (1:30:14)
• How macronutrient distributions influence sleep (1:37:06)
• Sugar/Carbohydrates (1:46:40)
• Protein (2:01:20)
• Fat (2:03:47)
• General wrap-up and final thoughts (2:07:20)

Listener Questions:

• Should you still eat protein before bed if doing so decreases sleep quality? (2:10:57)
• Do you need a slow-digesting protein before sleep? (2:15:09)
• Are there benefits of eating additional total calories (including carbs and carbohydrate) right before bed? (2:25:09)

Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: https://www.strongerbyscience.com/podcast-episode-118/

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.
• 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.
• 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.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• 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.

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.

Does creatine cause hair loss? What about bloating? In this episode, Greg and Lyndsey bust myths and misconceptions about creatine, one of the most popular supplements on the market. Greg also explains how creatine actually works to increase muscle growth and discusses myths related to creatine dosing (is 5g per day enough?). Then, they play a few listener calls about creatine and answer questions about creatine's impact on individual genetic potential for muscularity, different forms of creatine, and the interaction between caffeine and creatine.

Want to get your question answered on the show? Send a voice memo to [email protected]
 

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.
• 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.
• 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.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• 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.

TIME STAMPS, SOURCES, AND LINKS

 Intro (0:00)

What’s on your mind/bright spots: Love Island (3:23)

Recommendations and plugs (8:30)

Creatine Introduction (10:49)

• Recent research spotlight on creatine and muscle growth

History of Creatine (17:56)

• 1912 study establishing that dietary creatine increases muscle concentrations
• 1926 frog study discovering phosphocreatine (origin of “phosphagen”)
• 1927 study specifically identifying phosphocreatine for what it was

Creatine and hair loss introduction (38:39)

Background information on DHT (40:48)

• DHT basics

Discussion of the study everyone cites to support the idea that creatine causes hair loss (44:35)

• The creatine/DHT study
• DHT reference range
• Intraindividual variability in DHT levels

 The key thing everyone misses when discussing the creatine/DHT study: serum DHT is irrelevant to the physiology of androgenic alopecia (54:21)

• General review article –  Androgens and androgen receptor action in skin and hair follicles

Potential physiological explanations for increased scalp DHT production and hair loss (1:04:09)

• Scalp blood flow with androgenic alopecia
• Interesting (but probably wrong) gravity-related hypothesis
• Different effects of DHT in different hair follicles (specially, see the section heading “Hormones and Androgenetic Alopecia”)
• Hypothesis related to scalp tension
• Botox as a treatment for androgenic alopecia
• Obesity/metabolic syndrome and androgenic alopecia: One, two, three
• Heritability of androgenic alopecia

Known effects of creatine on the actual causes of hair loss (1:29:40)

• Creatine/free testosterone studies linked here
• More reading on systemic vs. local DHT
• Supplemental DHT and lack of prostate growth

 Why do so many people think that creatine causes hair loss in the first place? (1:38:00)

• Men’s Health article
• Women’s Health article
• Sports Illustrated article
• Hims article
• NYTimes article
• Jose Antonio article
• General info about creatine intake and effects

 How creatine actually works to increase muscle growth (1:48:31)

• Chilibeck review

The idea that creatine doesn’t actually cause bloating (and only causes fluid retention in the muscles) is probably incorrect (2:04:01)

• Typical creatine concentrations

Myth related to creatine dosing: the typical recommendation of 5g/day is not enough creatine for serious lifters (2:15:34)

• Hultman study on creatine dosing
• Creatinine excretion ranges
• Study on super jacked people

 Question 1: does creatine raise the limits of muscularity that you can achieve, or does it just lead to slightly faster progress toward the same limit? (2:38:01)

Question 2: is it worth experimenting with other forms of creatine? (2:40:28)

Question 3: do caffeine and creatine have inhibitory effects on each other? (2:46:51)

• There is a creatine and caffeine section in the SBS creatine guide. 
• More recent MASS article on the topic (for MASS subscribers) 

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.

Greg and Lyndsey dive into the history, conspiracies, science, and media coverage of aspartame to present a thorough overview of the recent WHO reports linking aspartame and cancer risk. 

Is this one of the longest "podcast episodes" ever? Probably. But it's packed with fascinating history, relevant research breakdowns and media criticism, and takeaways for interpreting and navigating our society's abundance of health warnings. 

TIME STAMPS

• History of artificial sweeteners preceding aspartame (9:43)
• The very sketchy approval process for aspartame and subsequent media coverage (1:02:35)
• Breaking down the World Health Organization's decision to classify aspartame as "possibly carcinogenic" (3:17:50) 
• The fallout from the WHO's classification (4:24:27) 
• Closing thoughts (5:22:04)

MORE FROM THE SBS TEAM

• 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.
• Join the SBS Facebook group and Subreddit.
• 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.
• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.

RECOMMENDED PRODUCTS

• 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.
• 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.

SOURCES AND LINKS

Intro

• Greg's recommendation: Factor meals
• Lyndsey's recommendations: Sturdy Girl Club stand-up series and Casey Johnston’s newsletter “She’s a Beast”

WHO Reports 

• WHO: Aspartame hazard and risk assessment results released
• The Lancet summary: Carcinogenicity of aspartame, methyleugenol, and isoeugenol

Full source list

• We had too many links to include here (lol), so please go to the page on Stronger By Science for a fully guided tour of our derangement: https://www.strongerbyscience.com/podcast-episode-116/

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.