The Stronger By Science Podcast Q&A: Cortisol, Hydration, Anti-Nutrients, and Deadlift Recovery
Anti-Nutrients: Not a Major Concern
- Anti-nutrients in plants exist but are not as harmful as often claimed.
- A varied diet with diverse cooking methods reduces anti-nutrient concerns effectively.
Resensitize Muscles With Training Shift
- To resensitize muscles to hypertrophy, shift training style rather than taking complete breaks.
- Gradually work from higher reps to lower reps for an effective hypertrophy stimulus.
Hydration Timing and Quantity Tips
- Drink about a gallon (3.7 liters) of water daily, including fluids from food.
- Sip water consistently throughout the day and reduce intake before bed to avoid nighttime urination.
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TIME STAMPS
Intro/Announcements (0:00:44).
Good News and Bad News (0:03:35).
Q&A (0:13:41).
Should people be worried about “anti-nutrients?” (0:13:46).
How can we re-sensitize our muscles to hypertrophy? (0:22:15).
How much water does the typical lifter need? Does timing of ingestion matter? Should water intake be reduced at night? (0:29:38).
Why is deadlifting considered more fatiguing than squatting? (0:44:22).
Do “altitude masks” enhance training adaptations? (0:54:41).
Studies discussed:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4879455/.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7338098/.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7444164/.
What are the risks and benefits of using nicotine to suppress appetite and increase energy? (1:08:17 ).
Does cortisol really impact body composition and fat storage? (1:27:28).
Research for further reading:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3959161/.
Should people generally do minimalist, barbell-only warmups before their workouts? Are more extensive warmups a waste of time and energy? (1:34:24).
Will blood tests for an avid lifter or natural bodybuilder reveal any expected abnormalities? (1:40:37).
Studies discussed:
https://pubmed.ncbi.nlm.nih.gov/33105363/.
https://pubmed.ncbi.nlm.nih.gov/28119632/.
https://pubmed.ncbi.nlm.nih.gov/31134054/.
https://pubmed.ncbi.nlm.nih.gov/30837600/.
To Play Us Out: Replication in science (1:51:11).
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