MASS Office Hours

MASS Office Hours Episode 36 (Is Metabolic Adaptation A Myth? + Q&A)

May 19, 2024

Dive into the fascinating world of metabolic adaptation, where hosts challenge the notion that it's a myth, revealing how NEAT mainly drives changes in energy expenditure. They share tips on protein intake, effective hamstring exercises, and the role of diet in managing satiety. Plus, there's a fun discussion about bench pressing techniques and the impact of running on strength training. Listeners also get to hear insights on using nicotine as an appetite suppressant and personal experiences in navigating weight loss challenges.

01:40:59

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Quick takeaways

The hosts highlight that metabolic adaptation primarily affects non-exercise activity thermogenesis rather than resting metabolic rate during weight loss.

They emphasize the importance of maintaining a consistent eating schedule and adequate hydration to manage fatigue during calorie deficits.

The discussion on nicotine reveals its potential as an appetite suppressant while cautioning against its addictive properties and health risks.

Deep dives

Judging in Bodybuilding: Perspectives and Ethics

The discussion highlights the complexities surrounding the ethics of judging in bodybuilding, particularly the perspective of Dr. Helms, who is actively involved in judging competitions. The banter reveals an underlying tension between the traditional role of judges and the ethical concerns of evaluating others' physiques. Trexler shares his personal stance on not wanting to judge, emphasizing the emotional weight of scrutinizing others. The conversation invites listeners to consider the responsibilities judges hold and how subjective opinions can impact athletes' experiences and careers.

Intro

2min

Innovations in Sports Nutrition and Metabolic Adaptation

9min

Understanding Metabolic Adaptation and NEAT

26min

Exploring Metabolic Adaptation and Nutritional Myths

4min

Protein Intake and Exercise Insights

15min

Navigating Student Discounts and Weight Loss Challenges

1min

Smart Eating for Satiety

7min

Understanding Bench Press Mechanics and Metabolic Adaptation

7min

Balancing Strength and Running Training

29min

In this episode of MASS Office Hours Live, hosts Dr. Eric Trexler and Dr. Eric Helms discuss a variety of fitness and nutrition topics, with a main focus on the concept of metabolic adaptation. They explore whether metabolic adaptation is a myth or an illusion, explaining that most of the adaptive decrease in total daily energy expenditure (TDEE) comes from reduced non-exercise activity thermogenesis (NEAT) rather than resting metabolic rate (RMR). The hosts also answer various listener questions, providing advice on protein intake, bench press technique, strategies for satiety while dieting, hamstring training, managing fatigue during a cut, aerobic training for health vs. performance, the potential use of nicotine as an appetite suppressant, and much more.

You can download the MASS time-efficient training guide here:

https://massresearchreview.com

The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!

If you'd like to submit a question ahead of time, please use this link:

https://massresearchreview.com/office-hours/

Time stamps:

0:00 - Intro

0:32 - Helms and Trex discuss their upcoming seminars and presentations

7:42 - Why some scientists say metabolic adaptation is a "myth" or "illusion"

24:50 - Strategies for dealing with metabolic adaptation

38:41 - Further announcements and reminders

40:13 - Q&A begins

40:29 - Consuming only essential amino acids is not sufficient

44:36 - Whether to exceed calorie target to hit protein target depends on the deficit

50:28 - Hamstrings exercise selection

55:51 - Strategies for satiety while dieting

1:04:15 - Advice for bench press lockout and role of scapular retraction/protraction

1:09:38 - Beneficial aspects of metabolic adaptation

1:13:13 - Aerobic training for health vs performance

1:12:13 - Adding running to a resistance training program

1:15:59 - Improving from show to show as a bodybuilder

1:19:48 - Daily dips/pull-ups in addition to regular training

1:21:14 - Strategies for fatigue/lethargy while cutting

1:23:05 - Cardio for health versus performance

1:26:09 - Isometric holds during lifts

1:27:12 - Muscle fiber type changes during cutting

1:33:13 - Nicotine as an appetite suppressant

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