Cognitive Effects of Creatine, Nasal Breathing, and Current Trends in Science
The Stronger By Science Podcast
How to Adjust Your Energy Level
This week, Gregg takes on a question about adjusting for changes in body mass and energy balance. He also explains how to track your nutrition intake so that you can get back on the right track with weight loss or gain. And he gives his opinion on some of the most important issues facing Americans today.
Today’s show begins with a recap of results from the women’s division of the IPF world champions. After that, Greg shares a hybrid Article Discussion/Tech Support segment about a new article covering MacroFactor’s revamped food logging system, which makes it (objectively) the fastest food logger on the market. After that, Greg and Eric debut the “Armchair Scientist’s Corner,” a spinoff of the Coach’s Corner segment, in which they discuss some unfavorable trends in the scientific literature. That’s followed by a Q&A segment covering topics including how to make incremental changes to your daily calorie target, creatine’s effects on hydration and cognitive function, nasal breathing, and how exercise might (or might not) impact certain health-oriented nutrition recommendations. Finally, to close out the show, Eric presents a history lesson about how the field of exercise science came to be.
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TIME STAMPS
Intro/Announcements (0:00)
Road to the Stage (1:12)
Feats of Strength (8:00)
SBS Article Discussion / Tech Support: Confirming MacroFactor’s top spot as the fastest food logger on the market (14:20)
Armchair Scientist’s Corner: The state of science, and rethinking the hierarchy of evidence (25:24)
- Tweet about systematic reviews and RCTs
- New evidence pyramid
- Many researchers were not compliant with their published data sharing statement: mixed-methods study
Q&A (50:58)
Once you set an initial daily calorie target based on your estimated total daily energy expenditure, how do you adjust your diet from there? (51:07)
Can you actually “use” the extra water that’s associated with intramuscular creatine storage? (55:37)
What does the research on the cognitive benefits of creatine supplementation look like these days? (59:10)
Is there any detriment to mouth breathing versus nose breathing? (1:10:04)
Why do some people assume that many health-oriented nutrition principles don't apply to them just because they’re lean, well-trained, or physically active? (1:16:18)
To Play Us Out: The history of exercise physiology (1:30:58)
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.
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