Is There Evidence That You Can Drop Volume and Maintain Your Performance?

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). 

• https://www.researchgate.net/publication/340968601_Emerging_Nutritional_Supplements_for_Strength_and_Hypertrophy_An_Update_of_the_Current_Literature

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). 

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6222152/

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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