Today’s episode features a Road to the Stage update by Greg, followed by a fascinating Research Review about the effects of spirulina supplementation on symptoms of allergic rhinitis. After that, Greg and Eric answer a few questions from listeners, covering topics including the effects of dietary fat intake on satiety, the pros and cons of supplementing with vitamins and fish oil, and the utility of bathroom scales with bioelectrical impedance technology for tracking longitudinal changes in body composition. To close out the show, Eric shares a remarkable stat from the NBA, and Greg shares a movie recommendation.

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TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (2:01)

Research Review: Spirulina for allergic rhinitis (3:53)

• Efficacy of Spirulina for Allergic Rhinitis

Q&A (22:31)

Is dietary fat actually satiating? (22:40)

• Fats and Satiety

Some people in the fitness industry are fairly outspoken critics of multivitamin, vitamin D, and fish oil supplementation. What’s Eric’s take on the matter? (51:52)

• U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003–2008
• Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES 2011–2012
• Vitamin D deficiency and insufficiency among US adults: prevalence, predictors and clinical implications
• Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States
• Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005–2016 NHANES
• Multivitamin/mineral supplement contribution to micronutrient intakes in the United States, 2007-2010
• Foods, fortificants, and supplements: Where do Americans get their nutrients?
• Nutrients in the US Diet: Naturally Occurring or Enriched/Fortified Food and Beverage Sources, Plus Dietary Supplements: NHANES 2009-2012
• Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States
• Impact of Frequency of Multi-Vitamin/Multi-Mineral Supplement Intake on Nutritional Adequacy and Nutrient Deficiencies in U.S. Adults

When it comes to estimating body-fat percentage, BIA scales aren’t valid. But are they reliable enough to track body composition changes over time? (1:10:04)

To Play Us Out: Stat of the day (NBA edition) and a movie recommendation (1:21:24)

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To begin today’s episode, Greg and Eric clear the air and provide some updates about the recent chaos within the Stronger By Science Cinematic Universe. After that, Greg shares some Feats of Strength, followed by a Q&A segment. Topics covered include scaling protein recommendations to various body size metrics, how muscle fiber types should (or should not) impact your approach to training, how concerned we should (or should not) be about a new study linking artificial sweeteners to increased risk of cancer, and the health-related risks and benefits associated with dietary nitrate intake. To close out the show, Eric shares some stuff he learned about at the beach.

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TIME STAMPS

Intro/Announcements (0:00)

Feats of Strength (7:50)

• Danny Grigsby – Deadlift
• Jesus Olivares – Total
• Tiffany Chapon
• Noémie Allabert

Q&A (14:05)

How do protein requirements scale for people of differing body size and body composition? (14:13)

• The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein
• A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
• Indicator Amino Acid-Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is Several-Fold Greater than the Current Recommended Dietary Allowance
• Protein to Maximize Whole-Body Anabolism in Resistance-trained Females after Exercise

How much can muscle fiber type vary between individuals? What factors determine or influence an individual’s fiber type distribution? How can an individual determine their approximate fiber type ratio for a given muscle, and how would this influence their approach to training? (40:56)

How concerned should we be about a new study linking artificial sweeteners to increased risk of cancer? (58:24)

• Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study
• Sugary drink consumption and risk of cancer: results from NutriNet-Santé prospective cohort

Aside from performance, what are the health-related risks and benefits associated with dietary nitrate intake? Do the risks and benefits differ when comparing nitrate-rich vegetables to cured meats containing nitrate? (1:19:35)

• Inorganic nitrite and nitrate: evidence to support consideration as dietary nutrients
• Dietary Nitrates, Nitrites, and Nitrosamines Intake and the Risk of Gastric Cancer: A Meta-Analysis

To Play Us Out: Stuff Eric learned about at the beach (1:33:14)

• Graveyard of the Atlantic
• Roanoke Colony
• Wright brothers

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In today’s episode, Greg and Eric explore the art and science of “peaking” for physique athletes. The discussion covers carbohydrate loading, water intake adjustments, and electrolyte manipulation for the purpose of transient physique optimization. This conversation digs into the limited research available, while also providing practical recommendations guided by a combination of scientific evidence and real-world experience. Finally, Greg and Eric close out the episode by unanimously recommending a TV show that aligns with the values of the Stronger By Science Podcast.

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TIME STAMPS

Intro (0:00)

Road to the Stage (4:16)

Road to Athens (6:47)

Feats of Strength: Jen Thompson (9:13)

• Video of Jen Thompson's 145.5kg world record bench

Research Review: Physique science and peak week (12:31)

Defining “peaking” in physique sport (12:44)

History of bodybuilding/physique research (15:31)

How common is “peaking?” (21:51)

• Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders

Observational research on “peaking” (23:05)

• Changes in body composition, diet, and strength of bodybuilders during the 12 weeks prior to competition

Experimental research on carbohydrate loading (24:02)

• Effects of carbohydrate loading and weight-lifting on muscle girth

Quasi-experimental research on carbohydrate loading (28:43)

• Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal Symptoms

Research on intracellular and extracellular fluid shifts (38:38)

• Changes in Intra-to-Extra-Cellular Water Ratio and Bioelectrical Parameters from Day-Before to Day-Of Competition in Bodybuilders: A Pilot Study

Practical peaking strategies (58:13)

Future directions for bodybuilding and physique research (1:01:38)

Q&A: When will Greg become a full-time host of the podcast? (1:10:09)

To Play Us Out: Righteous Gemstones (1:12:17)

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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.

In today’s episode, Eric discusses the ins and outs of protein digestion speed, and why you probably don’t have to worry about consuming “fast proteins” post-workout and “slow proteins” pre-bed. After that, Greg and Eric field a number of questions from listeners, covering a range of topics including the relationship between exercise variety and hypertrophy, how to train for greater bone density, what acute protein synthesis studies can (or can’t) tell us about eating to maximize hypertrophy, and whether or not you need to balance “pushing” and “pulling” volume to keep your shoulders healthy and pain-free. To close out the show, Eric confidently recommends a travel destination he’s never been to.

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TIME STAMPS

Intro/Announcements (0:00)

Research Roundup: Protein digestion speed (1:35)

Q&A (28:42)

If overall volume and intensity are equated, is doing 5 different exercises for a particular muscle group more effective (for hypertrophy) than doing a single exercise for that muscle group? (29:30)

Why does the Stronger By Science Community Facebook group only have 4,400 members, while Jim Stoppani’s Facebook group has almost 120,000? (32:20)

How should you train to maximize bone density? (38:05)

What’s a training or nutrition strategy from the past that you’d like to see come back into style? (47:17)

Are short-term measures of muscle protein synthesis predictive of longitudinal muscle hypertrophy? As long as total protein and calorie intake are matched, is there a significant difference between eating two meals per day versus eating every 3-4 hours? (57:27)

Do you really need to balance your “pushing” and “pulling” volume to keep your shoulders healthy and pain-free? (1:01:24)

To Play Us Out: Travel recommendation - Rottnest Island, Australia (1:13:05)

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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.

In today’s episode, Greg presents a deep dive into the multifaceted benefits of walking. Rather than focusing exclusively on correlations from observational studies, this Research Roundup covers several meta-analyses of randomized controlled trials. During the conversation, Greg and Eric discuss how walking might impact general health and wellness, in addition to performance, recovery, and body composition. After that, Eric answers a listener’s question about pre-bed protein consumption, and Greg shares some interesting biographical information about the host of the show.

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TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (4:54)

Research Roundup: the multifaceted benefits of walking (6:26)

• Research Spotlight: Walking away from an early grave

Walking - general health and wellness implications (6:59)

• Daily Step Count and All-Cause Mortality: A Dose-Response Meta-analysis of Prospective Cohort Studies
• The effect of walking on fitness, fatness and resting blood pressure: A meta-analysis of randomised, controlled trials
• The effect of walking intervention on blood pressure control: a systematic review
• A meta-analysis of pedometer-based walking interventions and weight loss
• Walking for depression or depressive symptoms: A systematic review and meta-analysis
• Walking and primary prevention: a meta-analysis of prospective cohort studies
• Inactivity Causes Resistance to Improvements in Metabolism After Exercise
• Is there evidence that walking groups have health benefits? A systematic review and meta-analysis

Sedentary time - body composition and performance implications (33:30)

• Sedentary behaviours and their relationship with body composition of athletes
• Avoiding Cardio Could Be Holding You Back

Q&A: How much should I stress over a pre-bed protein feeding? (44:58)

• The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update
• Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men
• Casein Protein Supplementation in Trained Men and Women: Morning versus Evening
• Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation
• Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men

To Play Us Out: Get to know your host (57:38)

• Facts Buddy article

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In this week’s episode, Greg shares some incredible Feats of Strength, followed by an in-depth discussion about how to do an “energy audit” to troubleshoot weight loss plateaus. The conversation covers topics including metabolic adaptation, energy compensation, and a long list of factors that may lead us to overestimate energy expenditure or underestimate energy intake. After covering some of the most common physiological (and non-physiological) variables that may contribute to erroneous tracking, blunted energy expenditure, and increased energy intake, the conversation shifts toward practical solutions. Finally, to close out the show, Greg and Eric discuss some unbelievable 40-yard dash times at the 2022 NFL combine.

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TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:35)

Feats of Strength (7:22)

• Jimmy Kolb
• Chloe Brennan

Coach’s Corner: Troubleshooting weight loss plateaus (23:55)

• Adaptive thermogenesis in humans
• The Metabolic Adaptation Manual: Problems, Solutions, And Life After Weight Loss
• Daily energy expenditure through the human life course
• Energy compensation and adiposity in humans
• Energy compensation and metabolic adaptation: "The Biggest Loser" study reinterpreted
• Physical Activity and Total Daily Energy Expenditure in Older US Adults: Constrained versus Additive Models
• Acute Behavior of Oxygen Consumption, Lactate Concentrations, and Energy Expenditure During Resistance Training: Comparisons Among Three Intensities
• Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspective

The general approach (27:47)

Issues with “tough love” in coaching (30:27)

• How you provide corrective feedback makes a difference: the motivating role of communicating in an autonomy-supporting way

How to conduct an “energy audit” (37:50)

Drawing conclusions and planning solutions (53:43)

To Play Us Out: Unbelievable 40-yard dash times at the 2022 NFL combine (1:03:56)

• NFL Scouting Combine 2022 tracker: Measurements, top individual performances from NFL Draft prospects

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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.

In this week’s episode, Eric presents a Research Review about the effects of fish oil on recovery and body composition, and answers a listener’s question about body-fat set points, settling points, and alternative models to explain weight regulation. In addition, Greg shares a brief research review about sports psychology, and answers listeners’ questions about training at long muscle lengths, micro-workouts, and junk volume. To close out the show, Eric revisits the topic of seed oil scaremongering.

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TIME STAMPS

Intro/Announcements (0:00)

Research Review: Effects of fish oil on recovery and body composition (2:04)

• Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise
• Impact of varying doses of omega-3 supplementation on muscle damage and recovery after eccentric resistance exercise
• Muscle hypertrophy induced by N-3 PUFA supplementation in absence of exercise: a systematic review of randomized controlled trials
• N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review
• Does Fish Oil Have an Anti-Obesity Effect in Overweight/Obese Adults? A Meta-Analysis of Randomized Controlled Trials

Research Review: Sport psychology (21:43)

• Sport psychology and performance meta-analyses: A systematic review of the literature

Q&A: Can you address/summarize the topic of body-fat set points? (34:08)

• Set points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity

Q&A: What is the proposed mechanism by which working muscles at longer muscle lengths produces more hypertrophy? (45:00)

Q&A: Would “micro-workouts” be helpful for building muscle? For example, getting 100 daily reps of bicep curls by doing 10 sets of 10 throughout the day. (53:58)

Q&A: On the topic of “junk volume” - what are your thoughts on a maximum number of sets per session for a given muscle group? (58:57)

• Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals

To Play Us Out: An update on seed oils (1:05:25)

• A Comprehensive Rebuttal to Seed Oil Sophistry
• Of Rats and Sydney Diet-Heart: Drawing a Line Under Polyunsaturated Pseudoscience

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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.

In this week’s episode, Eric presents a Coach’s Corner segment about how to set up a diet for body recomposition. After that, Greg shares a research review about eating french fries, which kicks off an in-depth discussion about how to interpret different types of research, ranging from animal models and epidemiology to randomized controlled trials and meta-analyses. Finally, Greg and Eric discuss a very remarkable Feat of Strength to close out the show.

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TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage (1:27)

Coach’s Corner: How to set up a diet for body recomposition (4:17)

• Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?
• Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training
• Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program
• Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression

Research Review: French-fried potatoes consumption and energy balance: a randomized controlled trial. (28:32)

• French-fried potatoes consumption and energy balance: a randomized controlled trial

General discussion on interpreting different types of research (48:49)

Q&A: What’s the advice/viewpoint you’ve shared over the years that you most regret giving? Something you’ve totally changed your perspective on, and are embarrassed for ever having said out loud? (1:07:52)

To Play Us Out: It appears that the 800lb raw bench press barrier has unofficially been broken (gym lift) (1:19:44)

• Video of the lift

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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.

In this week’s episode, Eric shares a research review with an updated perspective on the constrained energy expenditure model and compensation for calories burned during exercise. After that, Greg shares a research update on whether or not lifters need to worry about the interference effect when they add some cardio to their weekly routine. Finally, Greg and Eric discuss the possibility that we may be underestimating the effects of some fairly well-known dietary supplements, and share their thoughts on the NFL playoffs and Super Bowl.

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TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:40)

Research Review: Energy balance influences compensation for calories burned during exercise (6:28)

Research Review: Revisiting concurrent training and the interference effect (32:00)

Bonus Segment: Are we underestimating the effects of certain supplements due to a lack of dose-response studies? (47:27)

To Play Us Out: The Super Bowl (1:05:15)

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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.

In this week’s episode, Greg and Eric answer a number of questions from listeners. Topics include protein overfeeding, aches and pains during deloads, ashwagandha supplementation, the impact of weight loss on strength, interval training versus steady state cardio, and the potential value of personalizing/individualizing training programs. To close out the show, Eric shares a couple unbelievable facts about longevity in the animal kingdom.

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TIME STAMPS

 Intro/Announcements (0:00)

Can extra calories from protein be stored as fat? (1:33)

• The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals
• Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training
• Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial

Why do I feel more aches and pains during a deload compared to a typical training week? (17:43)

Does ashwagandha improve performance? (26:50)

• Effects of Ashwagandha ( Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis

How has Greg’s weight loss impacted his strength? (40:31)

Is interval training better than steady state cardio for body composition purposes? (46:25)

• Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training
• Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis

Have there been attempts to quantify the benefits associated with personalizing/individualizing training programs? (54:25)

• Effectiveness of an Individualized Training Based on Force-Velocity Profiling during Jumping
• Effect of direct supervision of a strength coach on measures of muscular strength and power in young rugby league players
• Influence of supervision ratio on muscle adaptations to resistance training in nontrained subjects
• The influence of direct supervision of resistance training on strength performance

Eric clarifies one part of his ashwagandha answer (1:06:36)

To Play Us Out: Unbelievable animal physiology (lifespan) (1:09:34)

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