In this solo episode of Office Hours Live, Dr. Eric Trexler discusses some myths and misconceptions about hydration. He previews his upcoming article in MASS Research Review, which examines the extremely common claim that drinking more water can facilitate fat loss. Trexler reviews a new meta-analysis on water intake interventions and body composition, debunks common myths about hydration, and provides practical guidelines for daily water intake. He also clarifies that coffee and beer don't significantly impact hydration compared to water. Throughout the episode, Trexler answers a variety of viewer questions on topics such as the timing of weigh-ins, cardio and lifting, protein-sparing modified fasts, training around injuries, beginner gains, and exercise selection for hypertrophy and core development. Trexler also shares insights on his own work habits and productivity strategies, as well as the importance of learning from injuries to support long-term lifting progress.

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Time stamps:

0:00 - Intro music

3:13 - Episode begins

5:35 - Water intake and hydration

25:28 - Best time of day to weigh yourself

28:35 - Are bilateral squats/hinges enough for hip abductors/adductors?

31:45 - High intensity cardio benefits beyond lifting/walking

38:39 - Timing cardio around lifting

48:09 - Thoughts on protein sparing modified fasts

55:23 - Training uninjured side with unilateral injury

57:34 - Delaying beginner gains

1:01:24 - Wilks score to guide weight gain after bodybuilding

1:10:16 - Glycogen, salt, and hydration

1:15:37 - Water, fiber and satiety

1:06:03 - Eric's work hours and productivity tips

1:24:23 - Exercise variety for hypertrophy

1:27:58 - Ab training for full development

1:31:43 - Learning from injuries for long-term lifting