In this episode of the MASS Research Review podcast, hosts Eric Trexler and Eric Helms discuss a recent article on the effects of saturated fat on body composition and dive into a variety of listener questions related to nutrition and training. The episode covers topics such as the ideal ranges for fat intake, the potential downsides of high saturated fat consumption, and the difficulty of adhering to very low-fat diets. The hosts also address questions about optimizing training and nutrition when dealing with stress or sleep deprivation, the benefits of walking for reducing sedentary time, and strategies for bringing up underdeveloped muscle groups. They discuss the potential advantages of intermittent fasting approaches for muscle gain, the importance of individualization when it comes to training volume, and the factors to consider when programming rest periods and tempo for hypertrophy. The episode also touches on the relationship between carbohydrate intake and diabetes risk, the concerns associated with rapid post-competition weight regain, and the value of personal experimentation in determining one's optimal approach to training and nutrition.

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Go here to read the newest cover story from the MASS Research Review:

https://massresearchreview.com/2024/05/30/is-saturated-fat-inherently-fattening/

Time stamps:

0:00 - Intro

4:51 - Discussion about saturated fat guidelines

32:09 - Are kettlebells useful?

37:56 - Pain from lifting heavy

40:16 - Benefits of walking for reducing sedentary time

43:24 - Pre/intra-workout nutrition when training fasted during fat loss

48:53 - Avoiding back injury with compound lifts

54:01 - Training and diet modifications when stressed/sleep deprived

1:03:33 - Differences in individual volume requirements for hypertrophy

1:11:03 - OMAD versus alternate-day fasting for muscle gain

1:14:26 - Focusing on underdeveloped muscle groups

1:19:33 - Interplay between various training variables (intensity, frequency, volume, proximity to failure)

1:23:00 - Optimal interset rest periods for muscle growth

1:25:15 - Going out to eat

1:27:34 - Carbohydrate intake and diabetes risk

1:28:05 - Time under tension vs traditional reps for hypertrophy

1:31:07 - Benefits of post-meal walks?

1:32:44 - Counting calories from fiber in diet tracking

1:33:33 - Concerns about rapid weight regain after competition