Whether you’re trying to gain, lose, or maintain weight, strategic management of hunger and appetite can come in handy. In today’s episode, Eric Trexler discusses a variety of practical strategies for managing hunger and appetite to support a more successful and enjoyable dieting experience. SUPPORT THE PODCASTJoin the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out  here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.CoachingGet personalized training and nutrition plans from our expert coaches: Learn more hereMASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.SponsorsBulkSupplements: Next time you stock up on supplements,  be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com.Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPSIntro/Announcements (0:00)Practical strategies for managing hunger (4:23)Adopt an acceptance-based approach (4:53)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238039/Eat slow and savor (speed, focus while eating) (16:18)https://www.sciencedirect.com/science/article/abs/pii/S0950329318300582https://pubmed.ncbi.nlm.nih.gov/30591684/https://pubmed.ncbi.nlm.nih.gov/20351697/Titrate your amount of non-lifting exercise (21:42)https://pubmed.ncbi.nlm.nih.gov/29289613/https://pubmed.ncbi.nlm.nih.gov/30131457/https://pubmed.ncbi.nlm.nih.gov/24355667/Reduce meal-level energy density, and make the easy swaps first (35:57)https://www.strongerbyscience.com/research-spotlight-energy-density/Opt for harder food textures (49:55)https://www.strongerbyscience.com/research-spotlight-hard-food/Minimize foods that are hyperpalatable (53:01)End the meal strategically (green tea, capsaicin) (1:02:14)https://pubmed.ncbi.nlm.nih.gov/19345452/Eat enough fiber and protein (1:07:29)https://pubmed.ncbi.nlm.nih.gov/21115081/https://pubmed.ncbi.nlm.nih.gov/32768415/Summary of strategies (1:15:31)Strategies for bulking / weight gain (1:16:36)https://www.strongerbyscience.com/bulking/Conclusions and practical applications (1:25:28)  MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.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.

In today’s episode, Eric Trexler discusses the relationships between sleep, health, and fitness. First, he discusses how sleep impairments can negatively impact health-related outcomes and impede progress toward a variety of fitness-related goals. After that, he describes a number of practical strategies to get better sleep and to mitigate the negative impacts of insufficient sleep. SUPPORT THE PODCASTJoin the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out  here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.CoachingGet personalized training and nutrition plans from our expert coaches: Learn more hereMASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.SponsorsBulkSupplements: Next time you stock up on supplements,  be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com.Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPSIntro/Announcements (0:00)Issues that arise from insufficient sleep quality and/or quantity (1:58)Impact on health (circadian biology; research in shift workers) (2:17)https://www.strongerbyscience.com/chrononutrition/https://pubmed.ncbi.nlm.nih.gov/31132107/https://pubmed.ncbi.nlm.nih.gov/32895261/Impact on training quality (17:29)https://pubmed.ncbi.nlm.nih.gov/29944513/https://pubmed.ncbi.nlm.nih.gov/35708888/https://pubmed.ncbi.nlm.nih.gov/31288293/Impact on appetite (21:16)https://pubmed.ncbi.nlm.nih.gov/25012962/Impact on body composition (25:04)https://pubmed.ncbi.nlm.nih.gov/32141273/https://pubmed.ncbi.nlm.nih.gov/20921542/https://pubmed.ncbi.nlm.nih.gov/33400856/https://pubmed.ncbi.nlm.nih.gov/32078168/Strategies to minimize the impact of insufficient sleep (31:03)Caffeine (32:23)https://pubmed.ncbi.nlm.nih.gov/33388079/https://pubmed.ncbi.nlm.nih.gov/24235903/Napping (40:14)https://pubmed.ncbi.nlm.nih.gov/31491444/Caffeinated napping (41:54)https://www.strongerbyscience.com/research-spotlight-caffeine-naps/https://pubmed.ncbi.nlm.nih.gov/33571957/Modifications to your training program (46:47)https://pubmed.ncbi.nlm.nih.gov/33298711/Sleep hygiene (54:43)Light/dark cycles, sleep/wake cycle consistency (1:03:07)Other notable elements of good sleep hygiene (1:13:31)Supplements for sleep (1:17:56)Summary (1:26:18) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.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.

Dr. Eric Trexler discusses fat loss strategies, optimal calorie deficits, protein intake impact on satiety, food choices, questionable behaviors, and fat loss supplements like L-Carnitine and Yohimbine. Explore innovative ways to include cauliflower in your diet and stay updated with the guest through various channels.

Experts like Adam Meakins and Alan Aragon discuss back pain, lifestyle changes for chronic diseases, training techniques for strength development, muscle growth, effective reps model for hypertrophy, and the importance of a well-rounded knowledge base in health and fitness industry.

Dr. Eric Trexler examines the impact of macronutrient changes and body composition on testosterone levels. Topics include the relationship between fat & carbohydrate intake and testosterone, the effects of caloric restriction and adiposity on hormone production, and the misconception that high adiposity impairs muscle growth.

Join Gabrielle Fundaro, PhD, a body image expert, and Eric Trexler, PhD, a postdoctoral researcher, as they delve into the intricate relationship between body image and self-esteem. They discuss the misconception that changing physique improves self-worth. The duo emphasizes the emotional ties to food and how rigid dietary beliefs can impact mental health. Learn about non-physique change strategies—like journaling and cognitive behavioral coaching—that foster body appreciation and help redefine self-worth beyond appearance.

Eric Trexler, a researcher at Duke University with a PhD in Human Movement Science, shares his insights on exercise, nutrition, and metabolism. He delves into metabolic adaptation and the complexities of weight management, explaining how caloric intake impacts energy expenditure. Trexler also highlights the role of Bayesian statistics in overcoming challenges in exercise science. The conversation touches on the connection between stoicism and dieting struggles, and the gap between scientific understanding and public misinformation.

In this discussion, Eric Trexler, a muscle loss and dieting expert, tackles the pressing question of how to effectively lose weight without sacrificing muscle. He presents insights into the delicate balance of caloric deficits and muscle preservation, offering practical tips for those looking to shed fat. Eric emphasizes the importance of resistance training and protein intake in safeguarding muscle mass during dieting. He also explores individualized strategies and the latest tech advancements for better body composition analysis, guiding listeners towards sustainable fitness goals.

Physiological changes during weight cycling, truth about starvation mode, managing fitness during busy seasons, metabolic changes in dieting, Andy's experience in bodybuilding competitions, exploring metabolic adaptations and survival strategies, use of doubly labeled water in metabolic analysis, supporting health of pastors in rural areas, transitioning to overall well-being, Eric Trexler's coaching services and research work, anecdotes from a research lab

Dr. Eric Trexler, an expert in dietary fat intake guidelines, joins Iron Culture to discuss the elusive topic of a minimum dietary fat intake. They explore the importance of fat for survival, hormone levels, and gallstone formation. The podcast also delves into the impact of fat on fat-soluble vitamin absorption and sex hormone production. The hosts discuss a hypothetical bodybuilding rivalry and emphasize the importance of essential fatty acids in the diet. Tune in for evidence-based guidance on fat intake.