BMI, Plant-Based Protein, Stretching, and Mouthguards
The Stronger By Science Podcast
Getting a Hundred and 50 Grams of Fructos Per Day
A hundred and 50 grams of fructos from table sugar is 300 grams of sugar a hi fructos corn syrup. A study looking at physical activity found no negative effects on those who took more steps than they did in the low-activity condition. The biggest consideration is making sure that your total energy intake is suitable for your activity level.
Summary
Greg and Eric are back for Season 4! This episode begins with a big announcement about what Greg and Eric have been up to (0:01:17), followed by some Good News (0:06:11) and Feats of Strength (0:19:49). After that, Eric discusses some new research that appears to vindicate plant-based proteins (0:28:48), and Greg discusses new research about how BMI, fat mass, and fat-free mass relate to mortality risk (0:49:03). They close out the show with some practical tips from a Coach’s Corner segment (1:15:33), a few miscellaneous Q&As (1:20:12), and some cooking info to wrap up the episode (2:13:58).
Links
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Time Stamps
We’ve been building a diet app! (0:01:17).
Good news (0:06:11).
Feats of Strength (0:19:49).
Research Review (0:28:48).
- Plant proteins revisited:
https://pubmed.ncbi.nlm.nih.gov/26224750/.
https://pubmed.ncbi.nlm.nih.gov/33670701/.
https://pubmed.ncbi.nlm.nih.gov/33172506/.
https://pubmed.ncbi.nlm.nih.gov/33599941/. - Relation of body fat mass and fat-free mass to total mortality (0:49:03):
https://academic.oup.com/ajcn/article/113/3/639/6092216
How your Myers-Briggs score dictates your intermittent fasting protocol (1:03:16).
Very brief p-ratio update (1:13:46).
- https://www.strongerbyscience.com/p-ratios/.
- https://www.strongerbyscience.com/p-ratios-rebuttal/.
- https://www.strongerbyscience.com/p-ratios-rebuttal-2/.
- https://www.youtube.com/watch?v=QACnWACSZrs.
Coach’s Corner (1:15:33).
Q&A (1:20:12).
Do mouthguards impact performance? (1:20:58).
- https://onlinelibrary.wiley.com/doi/10.1111/idj.12406.
- https://pubmed.ncbi.nlm.nih.gov/16888465/.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6323169/.
- https://pubmed.ncbi.nlm.nih.gov/19583574/.
- https://pubmed.ncbi.nlm.nih.gov/22290521/.
- https://pubmed.ncbi.nlm.nih.gov/25187241/.
What are the connections between flexibility and hypertrophy or strength training? (1:24:44).
Is ATP supplementation effective for performance enhancement? (1:36:34).
Is phosphatidic acid supplementation effective? (1:40:40).
Are sugar-sweetened beverages inherently bad for health? (1:49:26).
- https://academic.oup.com/ajcn/advance-article-abstract/doi/10.1093/ajcn/nqz271/5651310?redirectedFrom=fulltext
- https://pubmed.ncbi.nlm.nih.gov/31116420/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4199877/
Does neck strength influence concussion risk? (1:56:33).
Should volume, intensity, and/or frequency of training be titrated based on whether one is cutting or bulking? (2:04:51).
To Play Us Out: Olive oil blondies of Sohla El-Waylly (2:13:58): https://www.youtube.com/watch?v=oQk9JmtJ2Fc
Check Greg’s Instagram for macro-friendly meal prep recipes: https://www.instagram.com/gregnuckols/
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