MASS Office Hours

MASS Office Hours Episode 21 (Food Tracking, Staying Lean, Hypertrophy Training)

Feb 3, 2024

Topics discussed include food tracking, staying lean, hypertrophy training, metabolically healthy obesity, importance of macronutrients, estimating RPE, clean bulking controversy, and gratitude for Dr. Helms.

01:05:01

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Quick takeaways

Individuals can manipulate their own food environment by making conscious choices, such as purchasing single ingredient, minimally processed foods and structuring their meals and eating habits.

The environment plays a significant role in influencing body weight, particularly in terms of energy-dense, palatable food availability and sedentary behavior, emphasizing the need for individuals to manipulate their own environment through behaviors like regular exercise and consumption of high-fiber, low-energy-density foods.

Sustainable weight loss maintenance involves a less restrictive approach to dieting, longer time spent in a weight loss phase, and changes in lifestyle and food environment, considering the processes of energy availability, hormonal effects, metabolic adaptation, and reaching extremely low body fat levels.

Deep dives

Managing the Food Environment for Weight Manipulation

The podcast episode discusses the influence of the food environment on weight manipulation strategies. It highlights the importance of understanding the term 'food environment' and how it relates to factors such as the availability of cheap, energy-dense, hyperpalatable foods and the decline in physical activity. The episode suggests that individuals can manipulate their own food environment by making conscious choices, such as purchasing single ingredient, minimally processed foods and structuring their meals and eating habits. It also mentions the potential efficacy of tracking food intake as a long-term solution, but acknowledges the individual preference and sustainability of such a practice.

Introduction

4min

Manipulating the Food Environment for Weight Management

16min

Accuracy of Activity Trackers and Effectiveness of Group Classes for Hypertrophy Training

9min

The Concept of 'Fat But Fit' and Metabolic Health

8min

The Importance of Macronutrients for Hormone Production and Exercise Fuel

4min

Estimating RPE and the Impact of Low Body Fat Percentage

22min

The Clean Bulk Controversy and Gratitude for Dr. Helms

2min

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. Topics include food tracking, alternatives to food tracking, the ramifications of trying to stay very lean for extended periods of time, principles of hypertrophy training, metabolically healthy obesity, and much more.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://forms.gle/9Ah39mefs8cuVa9H7

Times stamps:

0:00 Introduction

1:22 Helms travel update

4:15 Is macro tracking the only route to sustainable weight loss?

20:40 Step count tracking accuracy

22:53 Can you maximize hypertrophy if you’re only doing group classes like bodypump?

30:06 What's the story behind the "fat but fit" paradox?

35:08 When bulking, which macro(s) should be used to create surplus?

41:07 Using velocity as a proxy for RPE/RIR

43:12 Issues with staying too lean for too long (or trying to)

57:24 Alternating unilateral reps to emphasize loaded stretching

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