In this 53rd episode of "Office Hours Live" by MASS Research Review, hosts Dr. Eric Trexler and Dr. Eric Helms celebrate the show's one-year anniversary while covering a wide range of topics in exercise science and nutrition. The episode begins with a discussion on nasal breathing and the safety of microwaving food in plastic containers, highlighting the hosts' approach to addressing topics outside their primary expertise and their skepticism regarding generalists who purport to be experts in a large number of unrelated topics. They then delve into a detailed explanation of energy systems and substrate utilization during exercise, emphasizing the complexities of fat and carbohydrate metabolism. After that, the hosts offer insights on how to find reliable information about unfamiliar scientific topics to guide evidence-based decisions. The hosts explore exercise programming, discussing the nuances of super sets and their impact on muscle fatigue and growth. They clarify misconceptions about body recomposition and calorie intake, and address various training questions, including deltoid isolation exercises and back workout strategies. The episode concludes with an in-depth look at training muscles at long lengths, specifically focusing on reverse Nordic exercises for quadriceps development.

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Time stamps:

0:00 - Intro.

7:42 - Discussion on nasal breathing.

12:22 - Energy systems and substrate utilization during exercise.

25:52 - Plastic containers and microwave safety.

27:42 - How to approach unfamiliar topics in scientific research.

48:12 - Smith machine quad exercises.

51:54 - Later or earlier weigh ins during contest prep.

53:37 - Energy flux and constrained energy expenditure model.

58:32 - Super sets and exercise programming.

1:03:47 - Body recomposition studies and calorie intake.

1:10:30 - Various questions on training and muscle growth.

1:14:22 - Training at long muscle lengths.

1:17:07 - Wrap-up and final questions.