The Stronger By Science Podcast Bonus Live Q&A: MacroFactor One-Year Anniversary Celebration
Slow Weight Loss, Flexible Restraint
- Successful dieting often benefits from slower weight loss rates than typical recommendations.
- Flexible cognitive restraint, allowing some deviations, improves long-term adherence and enjoyment.
Use Flexible Cognitive Restraint
- Avoid rigid cognitive restraint; it causes frustration and diet dropout.
- Use flexible cognitive restraint by aiming to be close to targets, not perfect every time.
Bounce Out of Bottom Squat
- Control the eccentric descent mostly when bouncing out of the hole in ass-to-grass squats.
- Keep the final rapid drop short and smooth to get consistent bounces.
Today’s episode is a celebration of the one-year anniversary of launching MacroFactor. It was recorded with a live YouTube audience on September 16, 2022. In this episode, Greg and Eric answer some viewers’ questions that are specific to MacroFactor, but they also answer several unrelated questions about a wide range of training and nutrition topics. If you’re a MacroFactor user, this episode is a great opportunity to join in on the celebration and get some previews about what the future has in store for MacroFactor. If you aren’t, this episode is still worth a listen, as it offers plenty of evidence-based training and nutrition information.
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TIME STAMPS
Intro (0:00)
Who’s the host? (1:24)
Greg and Eric’s talking speeds (3:09)
Thanking everyone for joining us and for supporting MacroFactor in year 1 (5:33)
MacroFactor annual report (6:37)
Biggest unexpected challenges for MacroFactor in year 1 (7:58)
A preview of upcoming feature updates for MacroFactor (11:29)
Predictors of successful dieting experiences (15:33)
Any plans to translate MacroFactor to other languages? (23:05)
Getting more protein on a vegetarian diet (27:59)
What’s your favorite nutrient? (34:24)
Rigid versus flexible cognitive restraint (36:15)
Any tips on bouncing out of “the hole” effectively when doing very deep squats? (43:29)
How do you determine when a cut is done? How long should a cut take, and how long should a subsequent maintenance phase be? Do you need to periodically insert diet breaks or maintenance phases during a long cut? (47:27)
Quick guidance on monitoring rate of weight change within MacroFactor (51:41)
How satiety changes in response to weight loss diets (54:34)
Greg and Eric’s athletic and fitness-related goals for the near future (1:02:44)
Thoughts on 3-minute rest periods between sets for hypertrophy? (1:10:47)
Any plans to include protein quality scores in MacroFactor? (1:15:17)
Looking back on the first year of MacroFactor, do you have any regrets? Would you do anything differently? (1:18:51)
Got any evidence-based information pertaining to the prevention or reversal of hair loss? (1:25:19)
Should someone interested in long-term muscle growth do a long, slow bulking phase, or several repeated cycles involving more aggressive bulking and cutting phases? (1:29:51)
How many days should you rest between workouts? (1:34:44)
Clarifying the podcast publishing schedule (1:37:32)
How does MacroFactor account for abrupt scale weight increases related to increased food intake at the beginning of a bulking phase? (1:38:42)
Should people specifically restrict or eliminate dairy intake when focusing on fat loss goals? (1:41:38)
How do Greg and Eric approach deloads in their own training? Do they change their calorie targets during a deload? (1:44:01)
How much sleep is needed to support recovery from training? (1:51:55)
Greg and Eric each share 1-2 recipes (1:56:42)
Wrap-up (2:06:21)
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.