The Stronger By Science Podcast

In today’s episode, Greg and Eric discuss a new study reporting that 85% of highly cited meta-analyses in the field of strength and conditioning research contain at least one statistical error. The conversation covers common meta-analysis errors, how to spot them, and how to critically interpret meta-analyses. After that, Eric presents a segment on motivation and behavior change. He begins by reviewing evidence-based goal setting strategies, then discusses how we can leverage self-determination theory to get motivated to pursue our goals, and how we can lean on the COM-B (capability, opportunity, motivation, behavior) model to change behaviors in accordance with our goals. This leads to a unified, comprehensive, evidence-based model that covers goal setting, motivation, and behavior change from start to finish.

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)

Origins of meta-analyses (6:15)

New study on meta-analysis errors (11:53)

• https://link.springer.com/article/10.1007/s40279-022-01766-0

The most common errors (17:10)

Interpretation and conclusions (29:22)

• https://www.strongerbyscience.com/meta-analyses/

Defining “motivation” (50:11)

Goal setting (52:51)

• https://www.strongerbyscience.com/goal-setting/
• https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full

Motivation (1:00:43)

Self-determination theory (1:06:07)

• https://selfdeterminationtheory.org/research/
• https://pubmed.ncbi.nlm.nih.gov/11392867/
• https://psycnet.apa.org/record/2021-68513-001

Psychological needs (competence, relatedness, autonomy) (1:11:18)

The COM-B model of behavior change (1:29:19)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3096582/

Practical application: a unified model combining goal hierarchies, self-determination theory, and the COM-B model of behavior change (1:37:30)

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 preparation for the new year (and the resolutions that come with it), we’re replaying Episode 71, which is all about goal setting and behavior change. 

In this episode from the SBSPOD archive, Eric and Greg have a long, evidence-based conversation about the research on setting effective goals and successfully changing health behaviors. The discussion yields several evidence-based tips for setting better goals and maximally supporting your ability to achieve them. 

To learn even more about goal setting, check out the in-depth SBS article at https://www.strongerbyscience.com/goal-setting.

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)

Research Review: Goal setting and behavior change (1:04)

• https://www.strongerbyscience.com/goal-setting/

Fake urgency (3:17)

• https://www.bmj.com/content/371/bmj.m4143

Success rates of New Year’s Resolutions (5:47)

• https://pubmed.ncbi.nlm.nih.gov/11920693/
• https://pubmed.ncbi.nlm.nih.gov/33296385/

Temporal landmarks (13:30)

• https://pubsonline.informs.org/doi/10.1287/mnsc.2014.1901
• https://papers.ssrn.com/sol3/papers.cfm?abstract_id=3621221

SMART goals (18:42)

• https://en.wikipedia.org/wiki/SMART_criteria

Creating a goal hierarchy (21:30)

• https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full

Superordinate goals (25:27)

• https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full

Equifinality and Multifinality (32:23)

Mental contrasting (35:23)

• https://pubmed.ncbi.nlm.nih.gov/30879403/
• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8149892/

Approach versus avoidance  (43:48)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229/

Flexible versus rigid restraint (0:49:56)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6681103/

Process versus outcome (55:07)

• https://www.researchgate.net/publication/322850635_The_Way_is_the_Goal_The_Role_of_Goal_Focus_for_Successful_Goal_Pursuit_and_Subjective_Well-Being

Mastery versus performance (59:44)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229/

Goal difficulty; “slack with a cost” (1:07:23)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229/
• https://journals.sagepub.com/doi/abs/10.1509/jmr.15.0231?journalCode=mrja

Setting specific goals (1:16:51)

Implementation intentions (1:17:26)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8149892/
• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4381662/

Stimulus control; modifying your environment (1:24:03)

• https://pubmed.ncbi.nlm.nih.gov/15982113/

Social support and feedback (1:26:47)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC2762806/
• https://www.sciencedirect.com/science/article/pii/S0749597820303903#b0125

How MacroFactor supports evidence-based goal striving and behavior change (1:38:45)

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, Greg and Eric field listener questions about exercise selection for general strength purposes, testing protocols for overall fitness levels, vegan diets, optimizing exercise selection and execution based on anatomical principles, incline bench pressing, deadlifting on an uneven floor, and work-life balance.

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.

MASS Research Review (All subscriptions discounted from 11/21-11/28)

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

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

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

​If you were building a long-term program for someone who was interested in general, overall strength, which 3-6 exercises would you choose? (3:46)

For someone interested in general strength, fitness, and athleticism, what tests would you use to periodically assess their progress? Call it the “SBS Combine.” (16:41)

Eric mentioned on a recent podcast that he's now fully vegan. Aside from avoiding animal products, I'm curious about any changes he has made or differences he has noticed related to training and nutrition. (26:24)

What are your thoughts on the recent trend of “optimizing” exercises so as to “take advantage of anatomy” (33:07)

Is benching with a low incline (8-15 degrees) a suitable way to reduce strain on the shoulders while effectively targeting the pectoralis major and anterior deltoid? (48:24)

I deadlift on a platform with a 5% incline. It feels pretty awkward, and seems to be negatively impacting my training loads. Is deadlifting on an incline actually affecting my deadlift numbers, or is it just in my head? (59:12)

How do you guys manage work-life balance? (1:08:58)

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, Greg and Eric field listener questions about dietary fat targets, future competition plans, ergogenic effects of music, testosterone replacement therapy (TRT), statistics-focused content, and the circulation of misinformation and disinformation in the world of health, fitness, and nutrition.

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.

MASS Research Review (All subscriptions discounted from 11/21-11/28)

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

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

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)

Any issue in approaching one’s minimum dietary fat target as a weekly average target instead of daily target? (9:42)

Do you guys have any plans to compete again? Not specifically in powerlifting or bodybuilding, but in anything at all? (12:52)

Does listening to music improve exercise performance? If so, how or why?  (19:55)

Potential Impact of testosterone replacement therapy (TRT) on nutrition and training recommendations? (31:33)

Have you thought about writing a book or in-depth article about statistics and research methodology? (41:51)

There's a lot of faulty science out there for sure, but what is some questionable or out-right incorrect advice or insights that industry experts or researchers still circulate? (45:38)

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, Greg and Eric field listener questions about insulin, maintenance phases, controversial fitness opinions, maintaining muscle while cutting, the effects of NSAIDs on training adaptations, deltoid training, ashwagandha supplementation, content creation, social media, and the best gauge of overall strength.

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 from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Can medical insulin (i.e., to treat diabetes) boost strength and/or hypertrophy? (6:35)

Is it important to do a maintenance phase after bulking or cutting? (20:12)

What are your most controversial fitness opinions that would rile up the evidence-based fitness community? (22:58)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8539813/

How important is it to maintain most of your muscle on a cut?  (50:58)

How do NSAIDs impact training adaptations? (55:13)

• https://www.strongerbyscience.com/antioxidants/
• https://journals.lww.com/nsca-scj/Abstract/9900/No_Pain,_No_Gain__Examining_the_Influence_of.38.aspx

Are lateral raises enough to grow the medial portion of the deltoids, or do you need to do some kind of shoulder press or upright row variation? (1:02:54)

Ashwagandha for strength and hypertrophy - yea or nay? (1:09:02)

Do you ever look back on old content of yours and cringe? If so, does it make you question whether you'll look back on your current content and cringe in the future? (1:15:26)

How do you go about managing your time on social media? (1:36:38)

Is bench press the best gauge of raw physical strength? If not, what is? (1:51:46)

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.

After Eric’s first earthquake experience, today’s episode begins with a brief discussion of natural disasters. That’s followed by Greg’s segment, which covers popular weight loss advice that may do more harm than good. While most of the ideas that catch on and get popular originate with bodybuilders and physique athletes, they are often misapplied when generalized to other populations (that is, most people). Finally, Eric presents a segment that addresses a very common question: what is the healthiest diet? This yields a discussion about evidence-based guidelines for structuring a diet that supports general health, wellbeing, and longevity, while addressing some common misconceptions along the way.

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 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)

Natural disasters (1:37)

How to support the show (17:03)

Popular weight loss advice that may do more harm than good (21:16)

Characteristics of an effective long-term weight loss diet (29:56)

Rigid macro counting (31:07)

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

Really high protein targets (50:08)

• https://www.youtube.com/watch?v=P6GRoE7SYmI

Eat bland foods (59:33)

• https://pubmed.ncbi.nlm.nih.gov/15930436/

Focus on outcome (1:11:25)

• https://www.strongerbyscience.com/goal-setting/

Summary and conclusions (1:23:14)

What is the healthiest diet? (1:35:35)

Major health issues that are impacted by dietary habits (1:45:14)

The purpose and value of broad dietary guidelines (1:51:12)

2015 Healthy Diet Indicator criteria (1:54:29)

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

2020 Healthy Diet Indicator criteria (1:57:46)

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

General overview of healthy dietary pattern characteristics (2:04:03)

“Named” diets that meet many of the Healthy Diet Indicator criteria (2:15:11)

• https://www.nhlbi.nih.gov/education/dash-eating-plan
• https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194

Popular perspectives that are unsupported by evidence (2:21:11)

Summary and conclusions (2:27:09)

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 episode begins with a discussion about an ambitious experiment in the world of academic publishing, and the real-world costs of striving for bench press excellence. After that, Greg presents a segment about partial range-of-motion (ROM) training for strength outcomes. Greg digs into the available research about whether or not partial reps can be used to facilitate greater strength gains, and provides practical recommendations about when and how to incorporate this style of training. That’s followed by Eric’s segment that tackles a fairly widespread misconception about protein requirements for muscle growth. Many people believe that 1.6 g/kg/day is a very clear minimum requirement for supporting hypertrophy, and that falling a little bit short of this target severely limits muscle growth. However, the data suggest otherwise. He explores the available research and discusses some protein target recommendations for people who are prioritizing muscle growth or retention.

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 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)

An innovation in academic publishing (4:53)

• https://www.journals.uchicago.edu/doi/10.1086/700070
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1420798/
• https://scholarlykitchen.sspnet.org/2018/09/26/the-rise-of-peer-review-melinda-baldwin-on-the-history-of-refereeing-at-scientific-journals-and-funding-bodies/

Reviewing Greg’s shitpost (19:39)

• https://twitter.com/GregNuckols/status/1582925528054796288?s=20&t=c0GSpdpj8gE2C5XzUfTzSw

Combining ROMs for larger strength gains? (25:12)

• https://sportrxiv.org/index.php/server/preprint/view/198

The history and tradition of partial-ROM training (29:39)

• https://breakingmuscle.com/andersons-1200lb-squat-did-he-do-it/

Study #1 (Bazyler) (38:51)

• https://pubmed.ncbi.nlm.nih.gov/24662234/

Study #2 (Gillingham) (40:14)

• http://article.sapub.org/10.5923.j.sports.20221201.03.html

Study #3 (Pedrosa) (43:14)

• https://pubmed.ncbi.nlm.nih.gov/33977835/

Study #4 (Whaley) (45:07)

• https://thesportjournal.org/article/progressive-movement-training-an-analysis-of-its-effects-on-muscular-strength-and-power-development/

 Summary of findings and mechanisms (46:56)

• https://pubmed.ncbi.nlm.nih.gov/24832974/

Conclusions and practical applications (56:20)

How much protein do you actually need for muscle growth? (1:01:38)

What are the most important dietary metrics to track and manipulate for a hypertrophy-oriented diet? (1:01:55)

New meta-analysis by Nunes et al (1:05:18)

• https://onlinelibrary.wiley.com/doi/10.1002/jcsm.12922

The 2018 meta-analysis by Morton and colleagues (1:13:04)

• https://pubmed.ncbi.nlm.nih.gov/28698222/

What if we only look at values above 1.2 g/kg/day? (1:19:01)

A note on “leave-one-out” analyses and cherry-picking (1:20:41)

What if we only look at values above 1.24 g/kg/day? (1:27:54)

Summary and conclusions (1:31:07)

Practical applications (1:37:25)

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 episode begins with a discussion about the very predictable scandal that rocked Fat Bear Week. After that, Greg presents a segment about accommodating resistance (that is, training with bands and chains). Greg digs into the available research and explains why accommodating resistance is beneficial for power development and explosive muscle actions, while failing to meaningfully impact maximal strength. That’s followed by Eric’s segment that clears up some misconceptions about the actual net energy cost of exercise. He explores how physical activity impacts total daily energy expenditure, describes some key characteristics that influence inter-individual differences in the net energy cost of exercise, and explains why and how to estimate the net energy cost of exercise using a new tool developed by the Stronger By Science team.

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)

New SBS article by Cameron Gill (Neck Strength Training: Are Deadlifts And Shrugs Enough?) (3:24)

• https://www.strongerbyscience.com/neck-strength-training/

Fat Bear Week Controversy: Completely and Totally Vindicated (6:22)

Increase explosiveness with ONE WEIRD TRICK (10:42)

Background info about accommodating resistance (bands and chains) (10:56)

Meta-analysis: Do bands and chains increase maximal strength? (17:36)

• https://journals.lww.com/nsca-jscr/fulltext/2018/11000/effects_of_variable_resistance_training_on_maximal.36.aspx

An overview on key determinants of maximal strength versus jump height (19:42)

Band Study #1: Shi et al (28:06)

• https://www.researchgate.net/publication/360260644_Effects_of_variable_resistance_training_within_complex_training_on_neuromuscular_adaptations_in_collegiate_basketball_players

Band Study #2: Katushabe and Kramer (32:07)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7449328/pdf/ijes-13-4-950.pdf

Band Study #3: Joy et al (32:40)

• https://journals.lww.com/nsca-jscr/Fulltext/2016/08000/Elastic_Bands_as_a_Component_of_Periodized.2.aspx

Band Study #4: Andersen et al (34:03)

• https://journals.lww.com/nsca-jscr/Fulltext/2015/10000/Elastic_Bands_in_Combination_With_Free_Weights_in.33.aspx

Summarizing the available evidence (35:27)

Conclusions and practical applications (37:49)

What’s the actual energy cost of exercise? (47:55)

What is exercise energy compensation? (48:36)

Cardio is less effective for fat loss than mathematically predicted (48:51)

• https://journals.lww.com/acsm-msse/Fulltext/2021/10000/Effect_of_Aerobic_Exercise_induced_Weight_Loss_on.15.aspx

Additive versus constrained models of total daily energy expenditure (52:54)

• https://pubmed.ncbi.nlm.nih.gov/26832439/

The relationship between biological sex and exercise energy compensation (1:01:44)

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

The relationship between physical activity level and exercise energy compensation (1:02:17)

• https://pubmed.ncbi.nlm.nih.gov/26832439/

The relationship between energy balance and exercise energy compensation (1:03:06)

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

The relationship between BMI and exercise energy compensation (1:05:09)

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

The utility of estimating the net added energy cost of exercise (1:15:20)

How to use our new exercise energy calculator (1:25:05)

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

How to NOT use our new exercise energy calculator (1:28:41)

Miscellaneous (off-topic) closing thoughts (1:35:44)

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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.

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• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Coaching

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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.

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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.

In today's episode, Eric briefly addresses some feedback and responses to his previous article and segment about reverse dieting. After that, it’s all about differences in gains between individuals. Greg begins by exploring research that describes the degree to which training-induced improvements in strength, muscularity, and aerobic fitness vary from person to person. After that, Greg leans on the available research to provide evidence-based advice about what you can actually do about it, particularly if you suspect that you’re experiencing below-average gains.

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)

Reverse dieting: feedback, responses, and a clarification (2:17)

• Reverse Dieting: Hype Versus Evidence

Feat of Strength (22:10)

• Jamal Browner

How much do muscle growth and strength gains differ between people? (25:10)

• Genetics And Strength Training: Just How Different Are We?

Hypertrophy variation in response to resistance training (29:08)

• Cluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans (Bamman, 2007)

Strength and hypertrophy variation in response to resistance training (33:10)

• Variability in muscle size and strength gain after unilateral resistance training (Hubal, 2005)

Aerobic fitness variation in response to endurance training (36:56)

• Familial aggregation of VO2max response to exercise training: results from the HERITAGE Family Study (Bouchard, 1999)

How much do strength gains vary? A look at SBS survey data and empirical data across the field (39:08)

• Improbable Data Patterns In The Work Of Barbalho Et Al: An Explainer
• Data-Based Muscle, Strength, And Fat-Loss Targets To Set Realistic Training Goals

Why is there so much inter-individual variability? (50:09)

• Genetics of muscle strength and power: polygenic profile similarity limits skeletal muscle performance
• Potent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysis
• High responders to resistance exercise training demonstrate differential regulation of skeletal muscle microRNA expression
• Physiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training: Current Perspectives and Future Research Directions
• Cluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans
• Muscle Androgen Receptor Content but Not Systemic Hormones Is Associated With Resistance Training-Induced Skeletal Muscle Hypertrophy in Healthy, Young Men
• Do Non-Responders to Exercise Exist—and If So, What Should We Do About Them?

What can you do about it? (59:21)

Make sure you have your ducks in a row outside of the gym (1:00:01)

Keep training (1:02:33)

• Separate Effects of Intensity and Amount of Exercise on Interindividual Cardiorespiratory Fitness Response

Train more/harder (1:05:37)

• Refuting the myth of non‐response to exercise training: ‘non‐responders’ do respond to higher dose of training

Measure more variables (1:12:52)

• There Are No Nonresponders to Resistance-Type Exercise Training in Older Men and Women

Experiment with different training styles (1:18:28)

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

Embrace other benefits of training and/or find another entire type of training that you respond better to (1:31:14)

• Individual Responses to Combined Endurance and Strength Training in Older Adults

1:45:16 Summary/conclusions

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.