In today’s episode, Greg and Eric field listener questions about the keto diet, rapid fat loss, carryover between squat and deadlift, corrective exercises for faulty movement patterns, and much more. To finish off the episode, Greg and Eric share some great reading materials for trainers looking to expand their training knowledge, and some tips for students hoping to excel academically. Remember: If you want your questions answered on a future episode, submit them using one of the following links: https://www.facebook.com/gregory.nuckols/posts/10156245869443779 https://www.instagram.com/p/Bx0ugZHl1GV/ https://twitter.com/GregNuckols/status/1131711576426389513 Time Stamps: 0:00:59 Do you have to squat to reach your ultimate deadlift potential? 0:15:58 Is keto the best diet for weight loss? 0:32:10 What exercises would you base a routine around for non-powerlifters? 0:46:43 What are the repercussions of rapid fat loss? How can you achieve rapid fat loss while minimizing the repercussions as much as possible? 1:02:31 Do you still believe that planks increase hip mobility? 1:08:18 What’s the best and most accurate way to track daily energy expenditure? Are Fitbits the best option? 1:23:04 What is the best resource for someone looking for corrective exercises for their particular faulty movement pattern? 1:34:09 What are some of the best reading materials you'd recommend for a trainer that is just starting out? 1:39:19 What are some of the biggest tips you would give someone who wants to get into an exercise science program at a university and excel academically? 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.

TIME STAMPS 0:00:40 Feats of Strength 0:21:26 Research Review: myostatin, follistatin, the hormone hypothesis, and sleep’s effects on fat loss Studies discussed: https://www.ncbi.nlm.nih.gov/pubmed/31240397 https://www.ncbi.nlm.nih.gov/pubmed/11782267/ https://www.ncbi.nlm.nih.gov/pubmed/21327794 https://www.ncbi.nlm.nih.gov/pubmed/29257792 https://www.ncbi.nlm.nih.gov/pubmed/20921542 0:49:32 Research Roundup: sleep’s effects on performance, and new research on caffeine and sleep quality Studies discussed: https://journals.lww.com/acsm-msse/Abstract/publishahead/Extended_Sleep_Maintains_Endurance_Performance.96572.aspx https://www.tandfonline.com/doi/full/10.1080/02640414.2019.1612504 https://link.springer.com/article/10.1007/s40279-019-01123-8 https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.12670 https://academic.oup.com/sleep/advance-article-abstract/doi/10.1093/sleep/zsz136/5535848?redirectedFrom=fulltext http://jcsm.aasm.org/viewabstract.aspx?pid=29198 1:10:23 To play us out: Eric’s chicken tips 1:18:25 Interview with Dr. Brandon Roberts 1:19:09 How is your current bodybuilding prep going? 1:21:34 What is the lowest caloric intake you have implemented? 1:24:57 How are your hunger/hormone/sleep issues this time around? 1:26:38 What is response heterogeneity, and why is it important? 1:30:44 How variable are responses to resistance training (strength, hypertrophy) 1:34:13 Why are responses so variable? 1:41:58 What are your thoughts on sarcoplasmic hypertrophy? Study discussed: https://www.ncbi.nlm.nih.gov/pubmed/31166954 1:50:02 Why do we sleep? 1:51:13 Does poor sleep impact performance or body composition? 1:56:21 Are there people who simply need less sleep than others? 2:04:25 What are chronotypes, and how do they matter in relation to sleep? 2:08:11 Will naps help me recover from a lack of sleep? 2:10:12 The Gang recklessly speculates about Spanish culture 2:11:35 What is sleep debt and can it be repaid? 2:13:38 Greg talks about bears 2:19:39 After searching the literature about sleep, has Brandon changed his sleep habits based on what he learned? 2:20:28 Does Brandon believe in any specific training or nutrition strategies that lack supporting research, or that directly oppose the existing research findings? 2:24:21 Where can people find Brandon Roberts online? 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.

Remember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook, Instagram, and Twitter. TIME STAMPS 0:00:49 What is the best way to calculate volume for hypertrophy training? 0:10:23 How does marijuana affect recovery from strength and hypertrophy training when it’s smoked, eaten, or vaped? 0:24:06 How important are warm-ups, and what constitutes an effective warm-up? What are some common misconceptions about warm-ups? 0:37:26 Is it beneficial to include incline chest exercises in your program? 0:45:46 How is the concept of functional overreaching applicable in a hypertrophy training block and how often would you advise to use this technique? How would you best reap the benefits of supercompensation following a successful overreaching period? 0:54:51 Can you tell if you're a creatine non-responder by whether or not you gain weight when you start taking it? 1:08:40 What is the most pragmatic and valid way to objectively measure fatigue? 1:13:03 Is fasting more effective than normal calorie restriction when it comes to retaining muscle mass whilst losing body fat? 1:22:54 How do you make really, really good homemade ice cream? 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.

TIME STAMPS 0:00:45 Greg advertises his new premium service for up-and-coming fitness professionals 0:05:16 Feats of Strength (In Memoriam): Gene Rychlak 0:09:23 Coach’s Corner: Bench press tips 0:10:27 Squeezing the bar 0:12:05 Falling into the bench to lock out 0:19:55 The history of intermittent fasting in the fitness world 0:26:49 What research has taught us about intermittent fasting and time-restricted feeding Meta-analyses on intermittent fasting strategies: https://www.ncbi.nlm.nih.gov/pubmed/29419624 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924195/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6304782/ Studies on time-restricted feeding: https://www.ncbi.nlm.nih.gov/pubmed/27550719 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4635036/ https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-1044-0?s=ovzgowspzgzjrjm83r95 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645638/ https://www.ncbi.nlm.nih.gov/pubmed/29754952 40:13 Potential mechanisms by which time-restricted feeding would be superior 0:44:19 Theoretical reasons for favoring high meal frequency 0:46:12 Brand new study by Tinsley et al 0:49:02 Training during an extended fast (study) 0:56:07 Time-restricted feeding during bodybuilding contest preparation 1:03:27 To play us out, Greg answers a listener’s question: “What are some mistakes that coaches make when working with beginners?” 1:16:58 Interview with Dr. Grant Tinsley 1:17:24 Grant’s background 1:20:36 How can a person get their body fat percentage accurately estimated? 1:23:15 Are body composition tests useful for the typical lifter? If so, how can people get their body composition tested in a reliable manner? 1:32:45 What’s up with these new 3-D body composition scanners? What are some potential uses? 1:38:31 Fat distribution: apple-shaped, pear-shaped, and much, much more 1:42:05 Grant tells us about his studies on bodybuilders and physique athletes 1:47:01 Why it’s important to check references in studies that use estimation equations 1:54:09 Grant tells us about his research on time-restricted feeding, along with some practical recommendations 2:03:57 How to stay up to date with Grant and his research 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.

Remember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook, Instagram, and Twitter. TIME STAMPS 0:00:41 Is there any benefit of adding electromyostimulation (EMS) to your training for strength or hypertrophy? If so, how should it be used? Relevant studies: https://www.ncbi.nlm.nih.gov/pubmed/21993042 https://www.ncbi.nlm.nih.gov/pubmed/22067247 0:07:32 What are the effects of alcohol consumption on body composition? 0:19:44 I’ve been lifting for many years, but I’m still far from my “genetic potential,” according to an online calculator. Am I advanced or intermediate? 0:28:08 Can you eat fruit during a contest prep (or weight loss) diet? Relevant studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991323/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5893377/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6549781/ 0:35:11 What are the benefits of using weightlifting shoes (with an elevated heel) for squat and leg press? 0:40:50 How do I prevent my traps from getting too big? 0:47:27 Can we train to intentionally change the fiber type of a muscle? 0:57:41 Research suggests there is a refractory period for muscle protein synthesis following protein ingestion. Will eating a snack with protein between meals disrupt protein synthesis? Articles discussed: https://www.strongerbyscience.com/athlete-protein-intake/ http://www.nutritiontactics.com/measure-muscle-protein-synthesis/#79_Muscle_full_effect 1:08:19 What are the chronic effects of resistance training on hormone levels? 1:13:14 What are the best strategies to reverse the effects of metabolic adaptation from a fat loss phase, while minimizing fat gain? 1:20:23 Which exercises are overrated? Which exercises are underrated? 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.

0:00:41 The Stronger By Science Media Empire expands to SoundCloud, joining the likes of Lil Yachty, Lil Uzi Vert, Lil Pump, and Takeshi 6ix9ine 0:01:27 Feats of strength 0:10:32 Coach’s Corner: Using over-exaggerated cues. The MASS article that was referenced. The research article it was based on. 0:22:50 Research Roundup 0:23:14 Fat-free mass index. Studies discussed: one, two. 0:34:45 Dietary nitrate. Studies discussed: one, two. 0:44:11 Caffeine. Studies discussed: one, two. 0:53:09 Statistics. Studies discussed: one, two. 1:06:00 Eric and Greg rant about effect sizes 1:15:44 Sleep. Study discussed. 1:19:47 To Play Us Out: Kool-Aid is egregiously labeled as “fruit punch” Study: “Putting out the fire – Efficacy of common beverages in reducing oral burn from capsaicin”. 1:22:28 Interview with Dr. Brad Dieter, PhD 1:23:02 Contrary to Fake News rumors, Brad isn’t that handsome 1:24:54 Brad’s background and current projects 1:29:35 A recent paper came out stating that people who drink diet soda are more likely to have a stroke... is this actually true? Are there any legit concerns about artificial sweeteners? Paper 1:47:57 Recently, a study was published that was designed to examine the effect of processed food on total daily calorie intake. What did it find? Paper 1:56:13 There was recently a debate between Gary Taubes and Stephan Guyenet. To use the prompt from this debate… What is the REAL cause of obesity? 2:04:50 What is a “set point” for body fat or body weight? Can we reset it? An article about “set point theory” by Brad 2:09:32 A discussion about metabolic adaptation to weight loss 2:19:12 Where to find/follow Brad 2:20:28 Does Brad do anything (or recommend anything) that isn’t necessarily evidence-based? 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.

Remember: If you want your questions answered on a future episode, submit them using one of the following links: https://www.facebook.com/gregory.nuckols/posts/10156245869443779 https://www.instagram.com/p/Bx0ugZHl1GV/ https://twitter.com/GregNuckols/status/1131711576426389513 TIME STAMPS 0:00:41 – USA > The Netherlands 0:03:12 – How do birth control and menstrual cycle hormones affect periodization? Should I program with that in mind? 0:12:02 – If you’re trying to lose fat but maintain performance, what is the “optimal” rate of weight loss? 0:16:49 – Eric is unable to read 0:17:29 – For the folks with anterior pelvic tilt, what are some tips for maintaining a neutral pelvis while squatting and deadlifting? 0:22:08 – When bulking, should you continuously re-calculate your maintenance calorie requirements as you go? 0:26:57 – Do connective tissues display a delayed response to resistance training? If so, what does Greg know about it? 0:39:21 – Related discussion on human growth hormone 0:47:58 – Is there any benefit to manipulating dietary fat distribution throughout the week (in essence, “fat cycling”)? 0:56:32 – Which is better: 10mm or 13mm belt? 1:00:29 – Do you know how intra-abdominal pressure is measured? 1:01:49 – Eric references the disturbing horror film, “The Human Caterpillar” 1:02:29 – When we do resistance exercise, how long does it take for hypertrophy to manifest? 1:14:57 – Greg has previously talked about turning a good hypertrophy program into a good strength program by adding some singles. Practically speaking, how do you implement this strategy? 1:19:41 – How do you help clients that struggle with motivation, emotional decision-making, or taking responsibility for their decisions? 1:29:08 – Does blending your food render it less nutritious? 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.

Time stamps: 0:00:28 Addressing the ludicrous allegations that we didn’t create the first ever fitness podcast 0:03:05 Addressing the very true allegations that we are mad at Omar Isuf and Eric Helms 0:05:44 Feats of strength; Greg forgets that Brian Shaw is American 0:18:53 A discussion on drug testing in sport Papers discussed: Cohen et al 2014, Van Wagoner et al 2017 0:40:10 Research round-up: New studies on protein and overfeeding Papers discussed: Charidemou et al, Kassis et al, Johannsen et al. 0:55:14 Research round-up: New studies on HMB supplementation Papers discussed: Tritto et al, Teixeira et al , 0:55:42 Mark Teixeira’s career MLB stats 0:57:07 Research review: Surprising new study on ecdysterone supplementation Study reviewed: Isenmann et al. Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans. https://www.ncbi.nlm.nih.gov/pubmed/31123801 1:16:03 Which muscle groups are really targeted by the back squat? Greg discusses his new article, which is available here: https://www.strongerbyscience.com/squats-adductors/ 1:32:39 To play us out: A gentle reminder that GREG IS NOT A HOST. 1:34:30 Interview with Dr. Eric Helms 1:34:58 Eric Helms’ background 1:39:37 Helms is currently prepping for a bodybuilding competition. Compared to previous competition preps, what is he doing differently this time around? 1:40:51 Doing contest prep without strictly tracking macros 1:48:31 How low do Helms’ calories get during contest prep? 1:54:05 How long is Helms’ current prep going to be? 2:00:12 When you get late into a weight loss phase, do you cut down training volume or intensity? 2:06:37 Are you doing anything to proactively address reductions in non-exercise activity thermogenesis (NEAT) during contest prep? 2:07:33 Helms and Trexler bash the regular use of HIIT during contest prep 2:08:02 Does Helms have any strategies or approaches that he likes to use, despite the fact that they aren’t necessarily backed by scientific evidence? 2:10:02 What are a lot of bodybuilders getting wrong these days? (Discussion: Ideal training frequency for bodybuilding) 2:13:54 Training studies are often quite short, and in relatively untrained people. Do the results from these short-term studies translate to long-term differences over a training career? 2:19:31 Is bodybuilding unhealthy? Should it be encouraged? 2:28:11 Helms plugs his “podcast” with Omar Isuf (Note: after a thorough review, it does not meet the Stronger By Science criteria for formal identification as a “fitness podcast,” and therefore is not the first fitness podcast ever) 2:30:50 How can people get in touch with Helms? 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.

Remember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook, Instagram, and Twitter. TIME STAMPS 3:31 “What is your opinion on CBD?” 10:07 “Does volume or intensity drive strength gains?” 20:10 “Is ‘junk volume’ a real thing?” 23:53 “If we say that metabolite accumulation may play a causative role in hypertrophy, shouldn’t that mean that supplements designed to enhance the pump actually increase hypertrophy?” 39:14 “I’ve read that having a lower body fat percentage is more conducive to building muscle/strength. Is there truth to this, or is the change in body function/hormones negligible between high and low body fat percentage?” 48:19 “How possible is it that eccentric overload causes preferential hypertrophy of titin, meaning that people who only perform conventional training get a percentage of the available gains? What study designs/tools (blood markers, biopsies) would you use to test? If true, what kind of difference do you feel it would amount to?” 57:16 “In regards to re-feeds and/or diet breaks, from what I understand at least 2 consecutive days of re-feeding is needed to have any impact on the metabolic adaptations of a prolonged calorie deficit (3 days is probably better). That being said, how much of an effect does it really have, and is the cost to benefit ratio really worth it? 1:06:18 “How did you (Greg) build a following in the fitness industry?” 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.

IPF World Champion Natalie Hanson discusses caffeine and health, sex-based caffeine differences, and her recent success in powerlifting. They cover topics such as the effects of caffeine on heart health, the factors affecting caffeine metabolism, the relationship between caffeine and sleep issues, differences in performance effects from caffeine between men and women, and the challenges faced by women in strength sports.