Cooling Gloves, Cardio Considerations, and Protein in Aging
The Stronger By Science Podcast
How Much Do You Need to Eat to Lose Weight?
A lot of people would balk at some one my size eating 14 hundred calories per day. But, la, that would be a reasonable rate of weight loss. There are all of upsides to trying to keep your calories as high as you feasibly can during a diet. A really common thing is the idea that as we get older, our protein needs go up a little bit. That will be better for long term maintenance once you've achieved the weight loss you wish to achieve.
Today’s episode begins with an exciting announcement about the forthcoming Black Friday Sale for the MASS Research Review, which extends from November 22 to November 29. After that, Greg shares a Road to the Stage update, and Eric takes a sharp turn onto the Road to Athens. That’s followed by Feats of Strength, and a Tech Support segment sharing MacroFactor reminders and updates related to the knowledge base, food database expansion, and the new public roadmap. Next, Greg provides an in-depth review of the literature related to cooling gloves and performance, and Eric gives some contextualized clarifications about low-calorie diets, age-related protein considerations, and positive aspects of cardio. Finally, Greg answers some listener questions, and Eric closes out the show by issuing a sobering warning about the grave consequences of Fat Bear Week.
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- Check out a free issue of the MASS Research Review. If you’re interested in taking advantage of our MASS Black Friday sale (November 22 - November 29), you can subscribe at https://www.strongerbyscience.com/mass/
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TIME STAMPS
Intro/Announcements: MASS Black Friday Sale (0:00)
Road to the Stage / Road to Enlightenment (3:17)
Feats of Strength (21:20)
Tech Support: Knowledge base, database expansion, public roadmap (28:05)
Research Review (32:28)
- Cooling during exercise enhances performances, but the cooled body areas matter: A systematic review with meta-analyses
- Effect of two recovery methods on repeated closed-handed and open-handed weight-assisted pull-ups
- Resistance exercise inter-set cooling strategy: effect on performance and muscle damage
- Palm cooling delays fatigue during high-intensity bench press exercise
- Intermittent Palm Cooling's Impact on Resistive Exercise Performance
- Work volume and strength training responses to resistive exercise improve with periodic heat extraction from the palm
Contextualized Clarifications: Low-calorie diets, age-related protein considerations, and positive aspects of cardio (59:56)
Low-calorie diets (1:00:49)
Age-related protein considerations (1:13:57)
- Anabolic Resistance of Muscle Protein Turnover Comes in Various Shapes and Sizes
- Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves
- Should You Cut Before You Bulk?: How Body-Fat Levels Affect Your P-Ratio
Positive aspects of cardio and physical activity (1:22:23)
- Exercise and longevity
- Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis
Q&A (1:33:36)
“If I'm not in a hurry to get somewhere in my fitness journey, what would happen if I just progress incrementally by adding half (or even a quarter of) a pound to the bar each week, and concentrate on good form, technique, and contraction?” (1:33:41)
“What factors seem to be predictive of successful weight loss maintenance?” (1:38:59)
“In terms of training, what’s the most I can get done in the least amount of time?” (1:48:17)
“How big of a deal are the negative effects of NSAIDs on hypertrophy?” (1:54:29)
To Play Us Out: The grave consequences of Fat Bear Week (2:00:34)
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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