The Stronger By Science Podcast Intuitive Eating, Plyometrics for Hypertrophy, and a Sauna Update
Sauna Use
- Don't expect major health or performance benefits from sauna alone.
- Consider sauna bathing enjoyable with potentially slight positive effects.
Sauna and Recovery
- Two studies suggest sauna impairs exercise recovery, but baseline data from these crossover trials reveals important caveats.
- These impairments seem minor compared to normal day-to-day performance variations.
Long-Term Sauna Use
- Two other studies show enhanced recovery and training adaptations after several weeks of sauna use.
- Elite Russian endurance athletes frequently use sauna, suggesting potential benefits despite limited research.
In today’s episode, Eric shares a sauna update that explores the effects of sauna bathing on exercise recovery and training adaptations. Next, Greg presents a research review segment that covers the surprisingly positive effects of plyometric exercises on muscle hypertrophy. After that, Eric answers a listener’s questions related to intuitive eating, mindful eating, and health at every size. Finally, to play out the show, Eric revisits the topic of cultural life in Ohio.
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TIME STAMPS
Intro/Announcements (0:00)
Q&A: How does sauna bathing impact recovery and training adaptations? (3:54)
- Acute Neuromuscular and Hormonal Responses to Different Exercise Loadings Followed by a Sauna
- Effects of Postexercise Sauna Bathing on Recovery of Swim Performance
- Effect of post-exercise sauna bathing on the endurance performance of competitive male runners
- Intermittent post-exercise sauna bathing improves markers of exercise capacity in hot and temperate conditions in trained middle-distance runners
- The Prevalence of Use of Various Post-Exercise Recovery Methods after Training among Elite Endurance Athletes
Research Review: Plyometrics for hypertrophy (23:58)
- Effects of plyometric vs. resistance training on skeletal muscle hypertrophy: A review
- Effect of Plyometric Jump Training on Skeletal Muscle Hypertrophy in Healthy Individuals: A Systematic Review With Multilevel Meta-Analysis
- Effects of Plyometric Training on Lower Body Muscle Architecture, Tendon Structure, Stiffness and Physical Performance: A Systematic Review and Meta-analysis
- Smith Machine Curl Throw by Jim Stoppani
Q&A: How can someone claim to use “intuitive eating” within the context of weight loss? (48:56)
Health at every size, body positivity, and embracing body diversity (1:00:27)
To Play Us Out: Update on Ohio culture (1:18:50)
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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.