This episode of "Office Hours Live" features host Dr. Eric Trexler and guest Dr. Lauren Colenso-Semple discussing a wide range of fitness and nutrition topics. The show begins with a teaser for an upcoming MASS Research Review article about sugar alcohols, addressing recent studies that have linked these substances to cardiovascular risks. Dr. Trexler explains that while the studies were well-conducted, the implications aren't as alarming as headlines suggest, emphasizing the importance of understanding the full context of the research. The main portion of the episode is dedicated to an extensive Q&A session, covering diverse topics such as the efficacy of resistance bands for muscle growth, optimal carbohydrate intake for muscle glycogen replenishment, training volume considerations during calorie deficits, and the relationship between flexibility and injury prevention. The hosts also discuss subjects like protein distribution throughout the day, the potential muscle-building effects of sprinting, the necessity of "bulking" for muscle gain, and the frequency of deadlifting in training programs. The episode concludes with a rapid-fire Q&A segment, addressing queries about blood donation and its impact on training, central nervous system fatigue from heavy lifting, and maintaining strength during calorie deficits.

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Time stamps:

0:00 Introduction.

3:12 Dr. Trexler provides a teaser for an upcoming MASS Research Review article on sugar alcohols, discussing recent studies linking them to cardiovascular risks.

17:46 Efficacy of resistance bands for hypertrophy.

25:20 Carbohydrate intake for maintaining muscle glycogen levels.

30:47 How training changes as one progresses from intermediate to advanced levels.

55:36 Training volume during calorie deficits.

1:03:46 The rapid-fire Q&A session begins, covering topics such as protein distribution throughout the day, flexibility and injury prevention, and the muscle-building potential of sprinting.

1:13:30 The importance of caloric surplus ("bulking") for muscle hypertrophy.

1:15:49 Frequency of deadlifting and its impact on the central nervous system.

1:20:09 How to adjust nutrition when donating blood or plasma.

1:22:55 Maintaining strength during a caloric deficit.