The Stronger By Science Podcast Cheat Meals, Sauna, and Time Off From Training
01:30:15
Vacation and Sangria
- Greg Knuckles maintained his weight while on vacation by practicing intuitive eating.
- He also found that sangria didn't give him hangovers, unlike other alcoholic beverages.
Intuitive Eating Discussion
- Eric Trexler asks Greg Knuckles about his intuitive eating experience and whether it has improved over time.
- This sparked a discussion about intuitive eating habits.
Gullible Gains
- Eric Trexler reminisces about his younger days when he easily believed in the effectiveness of different pre-workout supplements.
- He humorously recalls switching between products with similar ingredients, expecting significant gains.
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Introduction
00:00 • 2min
I Don't Drink Much Anymore
01:45 • 2min
A, I'm Not a Fan of the Traditional Approach to Sangrea.
03:29 • 2min
I'd Like to Believe That I Could Live on a Diet Only of Fruit Not Rate
05:20 • 2min
The Ethics of Honestly Discussing the Beneficial Effects of Supplementation
07:12 • 2min
Is Artiam Antropa a Weight Lifter?
09:07 • 2min
The Issues With Cheat Meals
10:55 • 5min
What Are the Characteristics of a Cheat Meal?
15:30 • 2min
The Problem With Cheat Meals
17:19 • 4min
Is Your Diet Using Rigid Cognitive Restraint?
21:42 • 3min
Flexible Cognitive Restraint Is the Way to Go
25:03 • 3min
Cheat Meals Aren't for Me
27:56 • 5min
Is There a Cost to Using an Emergency Reserve?
32:50 • 3min
You Should Try Cheat Meals
36:14 • 5min
The Effects of Training Cessation on Muscle Performance
41:31 • 3min
The Effects of Training Cessation on Muscle Hydration
44:15 • 5min
Is There a Super Compensation for Overtraining?
49:04 • 4min
The Deadlift Workout
53:11 • 6min
How to Get Away With Time Out of the Gym
58:56 • 4min
Is There Any Benefit to Sona Use?
01:02:33 • 3min
Sauna
01:05:45 • 2min
The Physiological Response to Sonnet Exposure
01:07:20 • 5min
Is There a Reverse Causation Between Sauna and Cardiometabolic Health?
01:12:48 • 5min
Sauna and Appetite
01:17:28 • 2min
The Effects of Heat Stress on People's Appetite
01:19:09 • 1min
Is There a Difference in Culture Within a Men's Locker Room?
01:20:38 • 4min
Bluegrass Music in North Carolina
01:24:09 • 3min
Stronger by Science Podcast
01:27:31 • 3min
In today’s episode, Eric discusses his newest article that describes the drawbacks of “cheat meals” while recommending some more advisable alternatives. After that, Greg presents a Research Review about the time course of detraining when you take some time off from the gym. Finally, Eric answers a listener’s question about the potential health benefits of sauna bathing, then closes out the show with some bluegrass music recommendations.
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TIME STAMPS
Intro/Announcements (0:00)
Road to the Stage / Road to Athens (1:10)
Feats of Strength (9:04)
SBS Article Discussion: Cheat meals (11:26)
Planned hedonic deviation (29:59)
Slack with a cost / “calorie reserve” (31:53)
Research Review: Time off from training (41:27)
- Effect of training cessation on muscular performance: A meta-analysis
- Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failure
- Effect of Immobilisation on Neuromuscular Function In Vivo in Humans: A Systematic Review
- Exercise dosing to retain resistance training adaptations in young and older adults
- How To Return To Strength Training After An Extended Break
Q&A: Is sauna bathing actually beneficial, or does it just feel nice? (1:03:53)
- Association between sauna bathing and fatal cardiovascular and all-cause mortality events
- Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review
- The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review
- Sauna use as a lifestyle practice to extend healthspan
- What Is the Impact of Energy Expenditure on Energy Intake?
To Play Us Out: Bluegrass music recommendations (1:23:36)
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- 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.