Is Sawna Going to Destroy Your Recovery?

In today’s episode, Eric shares a sauna update that explores the effects of sauna bathing on exercise recovery and training adaptations. Next, Greg presents a research review segment that covers the surprisingly positive effects of plyometric exercises on muscle hypertrophy. After that, Eric answers a listener’s questions related to intuitive eating, mindful eating, and health at every size. Finally, to play out the show, Eric revisits the topic of cultural life in Ohio.

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

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.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Q&A: How does sauna bathing impact recovery and training adaptations? (3:54)

• Acute Neuromuscular and Hormonal Responses to Different Exercise Loadings Followed by a Sauna
• Effects of Postexercise Sauna Bathing on Recovery of Swim Performance
• Effect of post-exercise sauna bathing on the endurance performance of competitive male runners
• Intermittent post-exercise sauna bathing improves markers of exercise capacity in hot and temperate conditions in trained middle-distance runners
• The Prevalence of Use of Various Post-Exercise Recovery Methods after Training among Elite Endurance Athletes

Research Review: Plyometrics for hypertrophy (23:58)

• Effects of plyometric vs. resistance training on skeletal muscle hypertrophy: A review
• Effect of Plyometric Jump Training on Skeletal Muscle Hypertrophy in Healthy Individuals: A Systematic Review With Multilevel Meta-Analysis
• Effects of Plyometric Training on Lower Body Muscle Architecture, Tendon Structure, Stiffness and Physical Performance: A Systematic Review and Meta-analysis
• Smith Machine Curl Throw by Jim Stoppani

Q&A: How can someone claim to use “intuitive eating” within the context of weight loss? (48:56)

• The influence of mindful eating and/or intuitive eating approaches on dietary intake: A systematic review

Health at every size, body positivity, and embracing body diversity (1:00:27)

To Play Us Out: Update on Ohio culture (1:18:50)

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.