Lifting & Mortality, Global Versus Localized Hypertrophy, and Pre-Sleep Meals

Today’s episode features a big milestone in Greg’s Road to the Stage update, followed by a Research Review that’s sure to stir up some controversy and debate. Researchers recently reported that a little bit of resistance training is associated with lower risk of chronic disease and mortality, but doing more than 2-2.5 hours per week appeared to be considerably worse than doing only 30-60 minutes per week, and potentially worse than doing none at all. In this Research Review, Greg gets to the bottom of it and provides some tentative but practical conclusions. After that, Greg and Eric answer a few questions from listeners, covering topics including potential sleep disruption from pre-bed meals, cannabis for lifters, creatine timing, what to do when you’ve met your daily protein target but you’re below your total calorie target, the way overhead press strength scales with body weight, consequences of insufficient protein intake, how volume for one muscle influences hypertrophy for other muscles, and the role of debates in evidence-based fitness. To close out the show, Eric presents his second (but very disappointing) installment of the fan-favorite segment, “Eric’s Seder Stories.”

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TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (3:21)

Research Review: The effects of lifting on mortality risk (11:10)

• Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies

 Q&A (42:23)

Is a high-protein meal before bed worth the potential boost for muscle protein synthesis if it causes sleep disruption? (43:07)

• Walking Benefits and Pre-Sleep Protein

Any updates on the effects of cannabis on strength or hypertrophy? (48:35)

• Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders
• Cannabis Use and Sport: A Systematic Review
• Cannabis and Athletic Performance

Should creatine be consumed after workouts to maximize its effects? (52:55)

• Timing of Creatine Supplementation around Exercise: A Real Concern?
• Creatine guide: Addendum about gastrointestinal (GI) discomfort in response to creatine ingestion

You’re planning for three meals per day, but already hit your protein target within the first two meals. How much protein should you eat in your third meal? (55:12)

Why does the strict overhead press scale so hard with bodyweight compared to other lifts, particularly the jerk? (1:01:36)

What happens if you massively undereat protein? (1:07:46)

How much does one’s volume for any given muscle affect (positively or negatively) hypertrophy for other muscles? (1:09:29)

Why don’t you debate ? (1:18:19)

To Play Us Out: Eric’s Seder Stories, Part 2 (1:32:09)

• Episode 1: Creatine, Genetics, and Dr. Peter Fitschen

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