The Stronger By Science podcast is back, and it's the start of a new era for the show! We've got a new hosting line-up, new segments, new cover art, new music, and new way for you to get your questions answered. But a lot remains unchanged: We're still aiming to break down the latest health and fitness research and trends in a way that's easily understandable and fun to listen to. Going forward, we'll be releasing new episodes every two weeks on Wednesdays. 

In this episode, Greg and Lyndsey delve into the history and science behind vibration plates. Are there legitimate, scientific purposes for this trendy piece of equipment, or is it just a total scam? Then, they discuss a new study that investigated the impact of heavy resistance training on pregnancy and postpartum health outcomes. That discussion leads to a larger conversation about how exercise guidelines evolve.

Want to get your question answered on a future episode of the podcast? Record a voice memo on your phone and email it to [email protected]. 

TIME STAMPS

• Introduction of a new era for the podcast (0:00)
• Lyndsey introduction (8:52)
• Vibration plates (13:06)
• Lifting during pregnancy: (1:06:40)

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

Vibration plates

Vibration plate articles:

• The main inspiration for this segment was Beth Skwarecki’s Lifehacker article – TikTok Myth of the Week: Vibration Plates
• The history of vibration therapy
• The Historical Evolution of the Therapeutic Application of Whole Body Vibrations: Any Lessons to be Learned? | Austin Sports Medicine
• Dr. John Kellogg Invented Cereal. Some of His Other Wellness Ideas Were Much Weirder | HISTORY
• Belt Vibrator

Whole-body-vibration meta-analyses: Fat loss metas

• Effects of Whole-Body Vibration Training on Body Composition, Cardiometabolic Risk, and Strength in the Population Who Are Overweight and Obese: A Systematic Review With Meta-analysis - ScienceDirect
• Does whole body vibration therapy assist in reducing fat mass or treating obesity in healthy overweight and obese adults? A systematic review and meta-analyses
• The effects of whole body vibration therapy on reducing fat mass in the adult general population: A systematic review and meta-analyses - PMC

Whole-body-vibration meta-analyses: Others

• Long-Term Effects of Whole-Body Vibration on Human Gait: A Systematic Review and Meta-Analysis
• Long-Term Effect of Whole Body Vibration Training on Jump Height
• Effectiveness of whole-body vibration on bone mineral density in postmenopausal women: a systematic review and meta-analysis of randomized controlled trials
• Systematic review and meta-analyses on the effects of whole-body vibration on bone health - ScienceDirect
• Whole-Body Vibration and Blood Flow and Muscle Oxygenation: A Meta-Analysis - PMC
• The effects of whole-body vibration on muscle strength and power: a meta-analysis
• The effect of whole body vibration on balance, mobility and falls in older adults: A systematic review and meta-analysis - ScienceDirect
• The effect of whole-body vibration on lower extremity function in children with cerebral palsy: A meta-analysis | PLOS ONE
• Evidence of Use of Whole-Body Vibration in Individuals with Metabolic Syndrome: A Systematic Review and Meta-Analysis
• View of Effects of Whole-Body Vibration Therapy on Knee Osteoarthritis: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
• Effects of Whole Body Vibration on Muscle Strength and Quality of Life in Health Elderly: A Meta-Analysis
• Effects of vibration therapy on muscle mass, muscle strength and physical function in older adults with sarcopenia: a systematic review and meta-analysis
• Effect of whole-body vibration on neuromuscular activation and explosive power of lower limb: A systematic review and meta-analysis | PLOS ONE
• Effects of whole-body vibration training with different frequencies on the balance ability of the older adults: a network meta-analysis

Lifting during pregnancy:

• Greg's Research Spotlight on the topic: How concerned do lifters need to be about training hard during pregnancy?
• Primary study reviewed: Impact of heavy resistance training on pregnancy and postpartum health outcomes
• ACOG exercise recommendations
• History of guidelines for physical activity during pregnancy:
  • Physical Activity During Pregnancy - Past and Present - PMC
  • Physical Activity and Pregnancy: Past and Present Evidence and Future Recommendations - PMC
• Urinary incontinence in powerlifters: Urinary Incontinence in Competitive Women Powerlifters: A Cross-Sectional Survey - PMC

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.

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In this Fireside Chat, Greg sits down with a special guest: his business partner and wife Lyndsey Nuckols. They discuss who's a better cook, their most underwhelming talents, trolley problems, their recent foray into reality TV, and their experiences transitioning into tech product people.

Raccoon video: https://www.youtube.com/watch?v=rfbb4yRBH64

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every other 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

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.

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.

While we continue preparing to get our next season up and running, we’re replaying Episode 77, which is all about troubleshooting weight loss plateaus.

In this episode from the SBSPOD archive, Eric and Greg discuss topics including metabolic adaptation, energy compensation, and a long list of factors that may lead us to overestimate energy expenditure or underestimate energy intake. The discussion yields several practical, evidence-based tips for overcoming challenges and breaking through plateaus when pursuing a weight loss goal. 

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.

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.

Coaching

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

Sponsors

• BulkSupplements: 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.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (2:27)

Feats of Strength (8:14)

• https://www.reddit.com/r/powerlifting/comments/t2ugyj/jimmy_kolb_benches_1302_lbs590_kg/
• https://www.youtube.com/watch?v=W8BaujIRRZY

Coach’s Corner: Troubleshooting weight loss plateaus (24:47)

• https://pubmed.ncbi.nlm.nih.gov/20935667/
• https://www.strongerbyscience.com/metabolic-adaptation/
• https://pubmed.ncbi.nlm.nih.gov/34385400/
• https://pubmed.ncbi.nlm.nih.gov/34453886/
• https://pubmed.ncbi.nlm.nih.gov/34816627/
• https://pubmed.ncbi.nlm.nih.gov/34334719/
• https://pubmed.ncbi.nlm.nih.gov/34977570/
• https://pubmed.ncbi.nlm.nih.gov/29289613/

The general approach (28:39)

Issues with “tough love” in coaching (31:19)

• https://pubmed.ncbi.nlm.nih.gov/20980707/

How to conduct an “energy audit” (38:42)

Drawing conclusions and planning solutions (54:35)

To Play Us Out: Unbelievable 40-yard dash times at the 2022 NFL combine (1:04:48)

• https://www.cbssports.com/nfl/news/nfl-scouting-combine-2022-tracker-measurements-top-individual-performances-from-nfl-draft-prospects/

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 today’s episode, Eric Trexler discusses the relationships between sleep, health, and fitness. First, he discusses how sleep impairments can negatively impact health-related outcomes and impede progress toward a variety of fitness-related goals. After that, he describes a number of practical strategies to get better sleep and to mitigate the negative impacts of insufficient sleep.

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.

Sponsors

• 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 at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

Issues that arise from insufficient sleep quality and/or quantity (1:58)

Impact on health (circadian biology; research in shift workers) (2:17)

• https://www.strongerbyscience.com/chrononutrition/
• https://pubmed.ncbi.nlm.nih.gov/31132107/
• https://pubmed.ncbi.nlm.nih.gov/32895261/

Impact on training quality (17:29)

• https://pubmed.ncbi.nlm.nih.gov/29944513/
• https://pubmed.ncbi.nlm.nih.gov/35708888/
• https://pubmed.ncbi.nlm.nih.gov/31288293/

Impact on appetite (21:16)

• https://pubmed.ncbi.nlm.nih.gov/25012962/

Impact on body composition (25:04)

• https://pubmed.ncbi.nlm.nih.gov/32141273/
• https://pubmed.ncbi.nlm.nih.gov/20921542/
• https://pubmed.ncbi.nlm.nih.gov/33400856/
• https://pubmed.ncbi.nlm.nih.gov/32078168/

Strategies to minimize the impact of insufficient sleep (31:03)

Caffeine (32:23)

• https://pubmed.ncbi.nlm.nih.gov/33388079/
• https://pubmed.ncbi.nlm.nih.gov/24235903/

Napping (40:14)

• https://pubmed.ncbi.nlm.nih.gov/31491444/

Caffeinated napping (41:54)

• https://www.strongerbyscience.com/research-spotlight-caffeine-naps/
• https://pubmed.ncbi.nlm.nih.gov/33571957/

Modifications to your training program (46:47)

• https://pubmed.ncbi.nlm.nih.gov/33298711/

Sleep hygiene (54:43)

Light/dark cycles, sleep/wake cycle consistency (1:03:07)

Other notable elements of good sleep hygiene (1:13:31)

Supplements for sleep (1:17:56)

Summary (1:26:18)

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.

Whether you’re trying to gain, lose, or maintain weight, strategic management of hunger and appetite can come in handy. In today’s episode, Eric Trexler discusses a variety of practical strategies for managing hunger and appetite to support a more successful and enjoyable dieting experience.

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.

Sponsors

• 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 at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

Practical strategies for managing hunger (4:23)

Adopt an acceptance-based approach (4:53)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238039/

Eat slow and savor (speed, focus while eating) (16:18)

• https://www.sciencedirect.com/science/article/abs/pii/S0950329318300582
• https://pubmed.ncbi.nlm.nih.gov/30591684/
• https://pubmed.ncbi.nlm.nih.gov/20351697/

Titrate your amount of non-lifting exercise (21:42)

• https://pubmed.ncbi.nlm.nih.gov/29289613/
• https://pubmed.ncbi.nlm.nih.gov/30131457/
• https://pubmed.ncbi.nlm.nih.gov/24355667/

Reduce meal-level energy density, and make the easy swaps first (35:57)

• https://www.strongerbyscience.com/research-spotlight-energy-density/

Opt for harder food textures (49:55)

• https://www.strongerbyscience.com/research-spotlight-hard-food/

Minimize foods that are hyperpalatable (53:01)

End the meal strategically (green tea, capsaicin) (1:02:14)

• https://pubmed.ncbi.nlm.nih.gov/19345452/

Eat enough fiber and protein (1:07:29)

• https://pubmed.ncbi.nlm.nih.gov/21115081/
• https://pubmed.ncbi.nlm.nih.gov/32768415/

Summary of strategies (1:15:31)

Strategies for bulking / weight gain (1:16:36)

• https://www.strongerbyscience.com/bulking/

Conclusions and practical applications (1:25:28)

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 today’s episode, Eric takes a comprehensive look at how physical activity and cardiovascular exercise can impact general health and weight management. Specific topics of discussion include non-exercise physical activity, exercise snacks, step counts, appetite, exercise energy compensation, interval versus steady-state cardio, the interference effect, and practical ways to incorporate non-exercise physical activity or structured cardio into your daily or weekly schedule.

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.

Sponsors

• 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 at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

Taxonomy of physical activity (4:45)

Benefits of physical activity (12:33)

• https://pubmed.ncbi.nlm.nih.gov/23063021/
• https://pubmed.ncbi.nlm.nih.gov/30418471/

Exercise snacks (13:54)

• https://pubmed.ncbi.nlm.nih.gov/34669625/

Step counts (20:21)

• https://pubmed.ncbi.nlm.nih.gov/34417979/
• https://pubmed.ncbi.nlm.nih.gov/35247352/

General physical activity guidelines (25:38)

• https://pubmed.ncbi.nlm.nih.gov/30418471/
• https://sites.google.com/site/compendiumofphysicalactivities/home?authuser=0

Benefits of exercise for fat loss (33:58)

• https://pubmed.ncbi.nlm.nih.gov/29289613/
• https://pubmed.ncbi.nlm.nih.gov/30131457/
• https://pubmed.ncbi.nlm.nih.gov/24355667/

Why exercise causes less fat loss than you’d expect (43:01)

• https://pubmed.ncbi.nlm.nih.gov/34519717/

Exercise energy compensation and the constrained total energy expenditure model (49:08)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4803033/

Factors impacting energy compensation (55:26)

• https://pubmed.ncbi.nlm.nih.gov/34453886/
• https://pubmed.ncbi.nlm.nih.gov/34334719/

Exercise Calorie Calculator:

• https://macrofactorapp.com/exercise-calorie-calculator/

High-intensity interval training versus low-intensity steady-state training (1:06:48)

• https://pubmed.ncbi.nlm.nih.gov/34822354/
• https://journals.humankinetics.com/view/journals/krj/aop/article-10.1123-kr.2022-0003/article-10.1123-kr.2022-0003.xml
• https://www.sciencedirect.com/science/article/abs/pii/S1469029222001637

Concurrent training and the interference effect (1:13:35)

• https://pubmed.ncbi.nlm.nih.gov/34757594/

Best practices for concurrent training (1:21:34)

Basic guidelines for intensity and duration (per session of cardio) (1:25:38)

Summary and conclusions (1:30:06)

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 today’s episode, Eric responds to a few pieces of listener feedback, then covers two popular nutrition topics. In the first, he discusses the utility of calorie counting or diet tracking, and how to make the process as feasible and effective as possible. After that, he provides a thorough overview of mindful eating, while addressing some common misconceptions along the way. While many people think that mindful eating is the same thing as intuitive eating, or that mindful eating is incompatible with weight loss goals or diet tracking, neither of these popular perspectives are true. In reality, mindful eating and diet tracking can be used synergistically when pursuing a variety of goals, including weight loss. Today’s episode discusses how to use both of these evidence-based strategies in a complementary fashion.

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.

Sponsors

• 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 at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

A clarification about intrinsic motivation (9:42)

• https://selfdeterminationtheory.org/wp-content/uploads/2020/06/2020_RyanDeci_IntrinsicandExtrinsic.pdf

Does diet tracking “work?” (24:06)

What are the major challenges that threaten the effectiveness of diet tracking or calorie counting? (31:33)

• https://macrofactorapp.com/problems-with-calorie-counting/

How to make diet tracking as effective and enjoyable as possible (41:27)

• https://www.strongerbyscience.com/goal-setting/
• https://macrofactorapp.com/behavior-change/
• https://macrofactorapp.com/cheat-meals/

The relationship between diet tracking or calorie counting and eating disorders (53:34)

• https://www.strongerbyscience.com/diet-tracking/
• https://pubmed.ncbi.nlm.nih.gov/34427188/

Mindful eating (1:05:47)

Mindful eating versus intuitive eating (1:06:51)

• https://pubmed.ncbi.nlm.nih.gov/33279464/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/

How is mindful eating actually implemented? (1:10:23)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/

Is mindful eating a weight loss strategy? (1:16:36)

• https://pubmed.ncbi.nlm.nih.gov/31368631/
• https://pubmed.ncbi.nlm.nih.gov/24854804/
• https://www.sciencedirect.com/science/article/abs/pii/S0950329318300582
• https://pubmed.ncbi.nlm.nih.gov/30591684/
• https://pubmed.ncbi.nlm.nih.gov/20351697/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238039/

Psychology-related applications of mindful eating (1:38:08)

• https://pubmed.ncbi.nlm.nih.gov/24854804/
• https://pubmed.ncbi.nlm.nih.gov/32551798/
• https://pubmed.ncbi.nlm.nih.gov/27862826/
• https://pubmed.ncbi.nlm.nih.gov/32549835/

Can mindful eating and macro tracking co-exist? (1:43:28)

Episode summary and conclusions (1:49:21)

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 today’s episode, Eric Trexler continues his discussion about some of the advantages and disadvantages of popular diets, and explores some common misconceptions in the world of nutrition. Topics include low-fat diets, the Ornish diet, vegetarian diets, vegan diets, cleanses, detoxes, single-food diets, time-restricted feeding, intermittent fasting, the Mediterranean diet, seed oils, and the DASH diet.

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.

Sponsors

• 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 at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

Healthy diet indicator criteria (3:53)

• https://pubmed.ncbi.nlm.nih.gov/30364851/
• https://pubmed.ncbi.nlm.nih.gov/33344879/

Low-fat diet (6:54)

• https://www.strongerbyscience.com/diet/
• https://sigmanutrition.com/lipids/
• https://sigmanutrition.com/diet-on-lipids/
• https://sigmanutrition.com/diet-cvd/

Ornish diet (20:47)

Vegetarian/vegan diet (25:38)

• https://pubmed.ncbi.nlm.nih.gov/26853923/
• https://pubmed.ncbi.nlm.nih.gov/35924941/
• https://pubmed.ncbi.nlm.nih.gov/33599941/
• https://pubmed.ncbi.nlm.nih.gov/32885996/
• https://pubmed.ncbi.nlm.nih.gov/36045075/

Raw vegan diet (34:29)

Cleanses and Detoxes (38:41)

Single-food diets (43:13)

Time-restricted feeding (includes breakfast skipping literature, IMO) (50:12)

• https://www.strongerbyscience.com/research-spotlight-if-body-comp/

Intermittent fasting (alternate-day fasting, 5:2 diet, etc) (1:01:04)

• https://www.strongerbyscience.com/research-spotlight-5-2-fasting/

Long fasting periods for health benefits (1:06:38)

Mediterranean diet (1:11:40)

Seed oils and vegetable oils (1:15:17)

• https://www.the-nutrivore.com/post/a-comprehensive-rebuttal-to-seed-oil-sophistry

DASH diet (1:21:40)

Plant-based diets (1:23:18)

Summary and conclusions (1:29:30)

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 today’s episode, Eric Trexler discusses some of the advantages and disadvantages of popular diets, and explores some common misconceptions in the world of nutrition. Topics include low-carb diets, the Zone diet, the South Beach diet, the glycemic index, continuous glucose monitors, gluten-free diets, “eating clean,” ketogenic diets, the Atkins diet, the Paleo diet, and the carnivore diet.

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.

Sponsors

• 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 at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

The SBS podcast co-host union is out of control (0:49)

Healthy diet indicator criteria (5:54)

• https://pubmed.ncbi.nlm.nih.gov/30364851/
• https://pubmed.ncbi.nlm.nih.gov/33344879/

Low-carb diets (9:18)

The Zone diet (13:10)

The South Beach diet (14:39)

Glycemic index (15:39)

Continuous glucose monitors (21:44)

• https://www.strongerbyscience.com/research-spotlight-glucose-monitors/

Gluten-free diets (27:57)

• https://pubmed.ncbi.nlm.nih.gov/23648697/

“Eating clean” (37:41)

• https://pubmed.ncbi.nlm.nih.gov/29140151/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8243453/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6681103/

Ketogenic diets (45:12)

• https://www.strongerbyscience.com/research-spotlight-ketogenic-diets/

The Atkins diet (55:34)

• https://sigmanutrition.com/lipids/
• https://sigmanutrition.com/diet-on-lipids/
• https://sigmanutrition.com/diet-cvd/

The Paleo diet (1:02:32)

• https://onlinelibrary.wiley.com/doi/full/10.1111/obr.12785

The carnivore diet (1:09:59)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8266228/

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.

Today’s show is a continuation of our series leading into the New Year. Weight loss is one of the most common New Year’s Resolutions, so this episode explores and answers some of the most common questions about weight loss diets.

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.

Sponsors

• 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 at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

How do I set and adjust calorie targets? (4:37)

• https://www.strongerbyscience.com/diet/
• https://pubmed.ncbi.nlm.nih.gov/34172636/

Is “recomping” possible? (29:52)

• https://journals.lww.com/nsca-scj/fulltext/2020/10000/body_recomposition__can_trained_individuals_build.3.aspx
• https://www.strongerbyscience.com/p-ratios/

How do I set and adjust macro targets? (52:08)

• https://www.strongerbyscience.com/diet/

How worried should I be about metabolic adaptation? (1:14:17)

• https://macrofactorapp.com/reverse-dieting/

Should I use non-linear dieting strategies? (1:26:29)

• https://macrofactorapp.com/cheat-meals/

Should I do a reverse diet? (1:40:09)

• https://macrofactorapp.com/reverse-dieting/

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.