MASS Office Hours

MASS Office Hours Episode 38 (Hydration Myths + Q&A)

May 31, 2024

Dr. Eric Trexler debunks hydration myths, clarifying how water impacts fat loss. He shares insights on water intake, coffee, and beer's effects. Trexler answers viewer questions on weigh-ins, training strategies, beginner gains, and core development, emphasizing injury prevention. The episode covers optimal nutrient intake, glycogen, salt, and satiety, highlighting the importance of hydration and balanced strength training for muscle development.

01:35:44

Creator website

Episode guests

Eric Trexler

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Episode notes

Podcast summary created with Snipd AI

Quick takeaways

Drinking more water doesn't directly aid fat loss, debunking a common myth about hydration.

Protein sparing modified fasts require adequate protein distribution throughout the day for muscle retention.

Weight regain post-bodybuilding show should align with long-term health and performance goals rather than immediate metrics like Wilks score.

Transitioning from bodybuilding to powerlifting should prioritize overall recovery and performance goals over specific strength metrics.

Deep dives

Protein Intake in a Protein Sparing Modified Fast

In a protein sparing modified fast, it is crucial to ensure adequate protein intake to spare muscle mass. Protein intake should typically range between 1.2 to 1.6 grams per kilogram of body weight per day. It is important to distribute protein intake evenly throughout the day to support muscle retention during the fast.

Introduction

2min

Dispelling Hydration Myths for Fat Loss

23min

Optimal Training Strategies for Hip Abductors and Adductors

23min

Optimal Nutrient Intake and Weight Management

4min

Shoulder Training and Beginner Gains

15min

Glycogen, Salt, and Hydration

6min

Understanding Satiety and the Role of Water, Fiber, and Energy Density

7min

Discussion on Biomechanics Questions, Pop Culture References, and Ongoing Nerve Issue Rehab

2min

Optimizing Muscle Development through Exercise Variety and Core Training

11min

10.

Plans for Fitness, Autobiography Audiobook, and Community Gratitude

3min

In this solo episode of Office Hours Live, Dr. Eric Trexler discusses some myths and misconceptions about hydration. He previews his upcoming article in MASS Research Review, which examines the extremely common claim that drinking more water can facilitate fat loss. Trexler reviews a new meta-analysis on water intake interventions and body composition, debunks common myths about hydration, and provides practical guidelines for daily water intake. He also clarifies that coffee and beer don't significantly impact hydration compared to water. Throughout the episode, Trexler answers a variety of viewer questions on topics such as the timing of weigh-ins, cardio and lifting, protein-sparing modified fasts, training around injuries, beginner gains, and exercise selection for hypertrophy and core development. Trexler also shares insights on his own work habits and productivity strategies, as well as the importance of learning from injuries to support long-term lifting progress.

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/

Check out massresearchreview.com for free content and resources!

Time stamps:

0:00 - Intro music

3:13 - Episode begins

5:35 - Water intake and hydration

25:28 - Best time of day to weigh yourself

28:35 - Are bilateral squats/hinges enough for hip abductors/adductors?

31:45 - High intensity cardio benefits beyond lifting/walking

38:39 - Timing cardio around lifting

48:09 - Thoughts on protein sparing modified fasts

55:23 - Training uninjured side with unilateral injury

57:34 - Delaying beginner gains

1:01:24 - Wilks score to guide weight gain after bodybuilding

1:10:16 - Glycogen, salt, and hydration

1:15:37 - Water, fiber and satiety

1:06:03 - Eric's work hours and productivity tips

1:24:23 - Exercise variety for hypertrophy

1:27:58 - Ab training for full development

1:31:43 - Learning from injuries for long-term lifting

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