Dr. Pak and the host discuss topics such as the legality of tonka beans as a food ingredient, the versatility and nutritional benefits of soups, the importance of exercise technique and hypertrophy, the role of scientific epistemology in training approaches, the significance of correct exercise technique and overcoming injuries, and the importance of multi-site data collection in academic research.

In this podcast, the speakers discuss the mechanisms of hypertrophy and the weaknesses of the 'effective reps' model. They explore the relationship between proximity to failure and strength and hypertrophy gains. They also delve into the factors influencing muscle growth, such as tension, nutrition, and energy intake. The concept of effective reps is debated, and the role of tension in muscle adaptation is examined. The limitations of meta-regressions and the development of beer, yogurt, and cheese are also briefly mentioned.

Greg and Lyndsey talk to Beth Skwarecki, senior health editor at Lifehacker, about busting myths about cortisol. They discuss the prevalence of misinformation on social media, fluctuation of cortisol levels, misconceptions about high cortisol symptoms, debunking myths about cravings for sugar and salt, exploring the evolution of adrenal fatigue, unethical practices in health diagnosis, the blend of truth and fiction in cortisol information, the role of cortisol in exercise adaptation and energy metabolism, debunking high cortisol myths, skepticism of obstetricians and gynecologists, misinformation on TikTok, and challenges of following health advice.

In this Q&A episode of the podcast, the hosts discuss the relationship between muscle size and strength, give advice for minimalistic workout routines, and explore the benefits and risks of CrossFit training. They also address topics such as training to failure and the concept of muscle memory. Overall, the episode provides valuable insights for fitness enthusiasts.

The podcast discusses the importance of monitoring micronutrients and the difference between insufficient intake and deficiency. It explores the exclusion of certain nutrients due to overconsumption and the replacement process called inter esterification. The chapter also provides a shorter list of micronutrients worth paying closer attention to and good food sources for each nutrient. It discusses various micronutrients and their food sources, as well as the risks and benefits of multivitamins. The difficulty of tracking micronutrients and the lack of valid proxy measurements are also highlighted.

The podcast discusses micronutrient targets and where they come from. They explore the history and evolution of Recommended Dietary Allowances (RDAs) and the challenges in determining nutrient targets. The chapter also covers the limitations of using a single number to represent individual micronutrient needs. They discuss the variability in micronutrient content in different foods and the challenges of tracking micronutrient intake. They also touch on the differences in oral bioavailability of different mineral forms and the issue of mercury bioaccumulation in seafood.

The podcast discusses the lack of content about micronutrients and aims to provide a solid foundation for understanding them. They also share interesting facts and explore the importance of micronutrients, water-soluble vitamins, and minerals in maintaining good health. The hosts discuss the intersection of science, economics, and nutrient discovery, and debates surrounding the essentiality of chromium and the association between lithium in drinking water and mental health. They also touch upon the roles of fiber and resistant starch in the body.

The hosts discuss the booming industry of pre-sleep supplements and how our diet impacts sleep quality. They break down the science behind popular sleep supplements and explore how macronutrient distributions influence sleep. They also answer listener questions about pre-sleep protein and eating meals before bedtime.

Does creatine cause hair loss? What about bloating? In this episode, Greg and Lyndsey bust myths and misconceptions about creatine, one of the most popular supplements on the market. Greg also explains how creatine actually works to increase muscle growth and discusses myths related to creatine dosing (is 5g per day enough?). Then, they play a few listener calls about creatine and answer questions about creatine's impact on individual genetic potential for muscularity, different forms of creatine, and the interaction between caffeine and creatine.Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com 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.Try 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.Join 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.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSBulkSupplements: 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, SOURCES, AND LINKS Intro (0:00)What’s on your mind/bright spots: Love Island (3:23)Recommendations and plugs (8:30)Creatine Introduction (10:49)Recent research spotlight on creatine and muscle growthHistory of Creatine (17:56)1912 study establishing that dietary creatine increases muscle concentrations1926 frog study discovering phosphocreatine (origin of “phosphagen”)1927 study specifically identifying phosphocreatine for what it wasCreatine and hair loss introduction (38:39)Background information on DHT (40:48)DHT basicsDiscussion of the study everyone cites to support the idea that creatine causes hair loss (44:35)The creatine/DHT studyDHT reference rangeIntraindividual variability in DHT levels The key thing everyone misses when discussing the creatine/DHT study: serum DHT is irrelevant to the physiology of androgenic alopecia (54:21)General review article –  Androgens and androgen receptor action in skin and hair folliclesPotential physiological explanations for increased scalp DHT production and hair loss (1:04:09)Scalp blood flow with androgenic alopeciaInteresting (but probably wrong) gravity-related hypothesisDifferent effects of DHT in different hair follicles (specially, see the section heading “Hormones and Androgenetic Alopecia”)Hypothesis related to scalp tensionBotox as a treatment for androgenic alopeciaObesity/metabolic syndrome and androgenic alopecia: One, two, threeHeritability of androgenic alopeciaKnown effects of creatine on the actual causes of hair loss (1:29:40)Creatine/free testosterone studies linked hereMore reading on systemic vs. local DHTSupplemental DHT and lack of prostate growth Why do so many people think that creatine causes hair loss in the first place? (1:38:00)Men’s Health articleWomen’s Health articleSports Illustrated articleHims articleNYTimes articleJose Antonio articleGeneral info about creatine intake and effects How creatine actually works to increase muscle growth (1:48:31)Chilibeck reviewThe idea that creatine doesn’t actually cause bloating (and only causes fluid retention in the muscles) is probably incorrect (2:04:01)Typical creatine concentrationsMyth related to creatine dosing: the typical recommendation of 5g/day is not enough creatine for serious lifters (2:15:34)Hultman study on creatine dosingCreatinine excretion rangesStudy on super jacked people Question 1: does creatine raise the limits of muscularity that you can achieve, or does it just lead to slightly faster progress toward the same limit? (2:38:01)Question 2: is it worth experimenting with other forms of creatine? (2:40:28)Question 3: do caffeine and creatine have inhibitory effects on each other? (2:46:51)There is a creatine and caffeine section in the SBS creatine guide. More recent MASS article on the topic (for MASS subscribers)   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.

Greg and Lyndsey dive into the history, conspiracies, science, and media coverage of aspartame to present a thorough overview of the recent WHO reports linking aspartame and cancer risk. Is this one of the longest "podcast episodes" ever? Probably. But it's packed with fascinating history, relevant research breakdowns and media criticism, and takeaways for interpreting and navigating our society's abundance of health warnings. TIME STAMPSHistory of artificial sweeteners preceding aspartame (9:43)The very sketchy approval process for aspartame and subsequent media coverage (1:02:35)Breaking down the World Health Organization's decision to classify aspartame as "possibly carcinogenic" (3:17:50) The fallout from the WHO's classification (4:24:27) Closing thoughts (5:22:04)MORE FROM THE SBS TEAMJoin 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.Join the SBS Facebook group and Subreddit.Try 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.Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.RECOMMENDED PRODUCTSMASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.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. SOURCES AND LINKSIntroGreg's recommendation: Factor mealsLyndsey's recommendations: Sturdy Girl Club stand-up series and Casey Johnston’s newsletter “She’s a Beast”WHO Reports WHO: Aspartame hazard and risk assessment results releasedThe Lancet summary: Carcinogenicity of aspartame, methyleugenol, and isoeugenolFull source listWe had too many links to include here (lol), so please go to the page on Stronger By Science for a fully guided tour of our derangement: https://www.strongerbyscience.com/podcast-episode-116/ 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.