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The Stronger By Science Podcast
The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
Oct 31, 2019
02:50:46
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Quick takeaways
- Foam rolling and static stretching have similar effects on range of motion and can both be beneficial.
- Muscle capillarization influences muscle hypertrophy and oxygen delivery is important for muscle growth.
- A ketogenic diet limits carbohydrate intake to produce ketones and has benefits such as weight loss and improved diabetes management.
- Adopting a ketogenic diet requires attention to micronutrient intake and potential changes in blood lipids.
- The impact of a ketogenic diet on performance and body composition is mixed, with more research needed.
Deep dives
Foam rolling and stretching have similar effects on range of motion
A systematic review and meta-analysis found that foam rolling and static stretching have similar effects on range of motion. Both methods were better than doing nothing, and there was no significant difference between foam rolling and stretching. The study included a subgroup analysis that showed foam rolling may have a larger impact on range of motion in females than in males.
Muscle capillarization affects muscle adaptations to resistance training in older adults
A study found that muscle capillarization, or the density of capillaries in muscle tissue, influences muscle hypertrophy in response to resistance training. The study divided older adults into groups with high and low capillary density and found that the high capillary density group experienced significant hypertrophy, while the low capillary density group did not. This suggests that sufficient oxygen delivery through capillaries is important for muscle growth.
Defining a Ketogenic Diet
A ketogenic diet is a diet that produces ketones by limiting carbohydrate intake to less than 50 grams per day.
Main Benefits of a Ketogenic Diet
The main benefits of adopting a ketogenic diet include weight loss, improved diabetes management, and potential therapeutic benefits for epilepsy.
Individual Variability in Ketosis
There is variation in the amount of carbohydrates and protein that can be consumed while still maintaining ketosis. Blood, breath, or urine tests can be used to determine ketone levels in the body.
Considerations and Drawbacks
Drawbacks of adopting a ketogenic diet include the need to pay attention to micronutrient intake and potential changes in blood lipids. Adherence to the diet and individual preferences should be taken into consideration when deciding to adopt a ketogenic diet, and consulting with a healthcare provider or dietician is recommended.
Counting Net Carbohydrates for More Flexibility and Fiber Intake
Counting net carbohydrates, which exclude fiber, provides more flexibility in daily food choices and can increase fiber intake. By focusing on net carbohydrates instead of total carbohydrates, individuals following a low-carb or ketogenic diet can have a wider variety of food options while still adhering to their personal carb thresholds for the day.
Keto Diet and Body Composition: Research is Mixed, Measurement Error a Challenge
Research on the impact of a ketogenic diet on body composition is mixed due to challenges in accurately measuring changes in fat loss and lean mass. Studies that controlled exercise and measured ketone levels found that high daily protein intake, exercise volume and intensity, and maintaining caloric intake levels were associated with better outcomes in terms of lean mass preservation and fat loss. However, measurement errors caused by shifts in hydration status and glycogen storage limit the ability to draw definitive conclusions from the available studies.
Keto Diet and Physical Performance: Strength Performance Maintained, Endurance Performance Potentially Impaired
Research suggests that ketogenic diets do not hinder or enhance strength performance or gains. However, the effects on endurance performance are more controversial. While studies are limited, they indicate that a low-carb or ketogenic diet may impair endurance performance, especially at elite levels, although the impact on recreational levels may vary. The relationship between ketone supplements and performance is still unclear, as research in this area is in its infancy. More studies are needed to provide a clearer understanding of the potential benefits and limitations of ketone supplementation.
In this episode, Greg and Eric judge a carnivore diet book by its cover. After feats of strength, Greg and Eric discuss “The Game Changers,” a recent documentary with some bold claims about vegan diets, followed by a Research Roundup segment in which Greg discusses recent studies about foam rolling and training. Finally, Greg and Eric interview Michael Hull from Examine.com, who tells us all about the pros and cons of ketogenic diets.
TIME STAMPS
0:00:54 In-depth book cover review: carnivore diet edition
0:07:15 Feats of Strength
0:26:24 Film Review: “The Game Changers”
0:52:01 Research Roundup: Foam rolling and training
Papers discussed:
https://link.springer.com/article/10.1007/s40279-019-01205-7
https://www.sciencedirect.com/science/article/pii/S0531556519301937
https://www.frontiersin.org/articles/10.3389/fphys.2019.01203/full
https://www.ncbi.nlm.nih.gov/pubmed/31104484
1:22:27 To Play Us Out: a follow-up on our pain discussion from Episode 22
1:29:53 Interview: Michael Hull from Examine.com
1:30:03 Michael’s background and role at Examine.com
1:32:08 Examine’s new guide on ketogenic diets
1:34:14 What were the topics that the authors disagreed about during the writing process?
1:36:29 Were any of the authors extremely pro-keto or anti-keto when the project began?
1:37:41 How do you define a ketogenic diet?
1:38:39 What are the potential benefits of adopting a ketogenic diet?
1:41:08 For a ketogenic diet, how low do carbs need to be? Does it vary from person to person?
1:42:21 Does high protein intake kick you out of ketosis?
1:45:09 How do you know if you’re in ketosis or not?
1:50:35 Do you really need to have high fat intake, or is carb restriction sufficient?
1:51:56 How good or bad is the adherence rate in keto diet studies?
1:55:17 What are the potential drawbacks of a ketogenic diet? What micronutrients might be missing?
1:58:52 Do ketogenic diets have negative effects on cholesterol/blood lipids or hair loss?
2:03:46 Is it possible to predict who will respond relatively well (or poorly) to a ketogenic diet?
2:07:11 Net carbs versus total carbs
2:08:44 What are the effects of keto on fat loss, muscle gain, and muscle retention?
2:16:02 What are the effects of keto on physical performance?
2:24:01 Summarizing the effects of keto
2:27:31 Is keto potentially helpful for any conditions other than certain types of epilepsy?
2:34:52 Are there any applications for ketone supplements?
2:39:24 How popular are ketogenic diets?
2:45:55 Who is keto good for?
2:48:45 Where can people keep up with Michael online?
MORE FROM THE SBS TEAM
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- 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.
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- 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.
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