Mechanical tension, muscle damage, and metabolic stress are often viewed as the key stimuli for muscle hypertrophy. A new study asserts that mechanical activation of fast-twitch muscle fibers is the strongest determinant of muscle hypertrophy, which suggests that mechanical tension is the most noteworthy stimulus for muscle growth. This is an intuitive idea, but Greg’s segment explains why the results of this study fail to support the conclusions that were stated in the paper (and shared widely on social media). After that, Eric presents a segment that’s all about food selection. As flexible dieting and “IIFYM” continue to gain popularity, it’s indisputable that dieters can succeed using a virtually limitless variety of food sources, as long as they (approximately) hit their calorie or macro targets consistently. While it’s very true that dieters enjoy a great deal of flexibility in their food choices, this doesn’t mean that food source selection is irrelevant or inconsequential. In Eric’s segment, he discusses some evidence-based guidance for making food choices to facilitate a smoother 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 ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)Shampoo versus conditioner (2:15)Artificial intelligence for summarizing research (6:10)ConsensusElicitWhat’s the primary mechanism of muscle hypertrophy? (16:01)Confirmation bias (20:32)Abstract and summary of new study by Hatanaka and Ishii (22:46)Effect of resistance training mainly depends on mechanical activation of fast-twitch fiberEstimating the mechanical activation of fast twitch muscle fibers (27:47)How validation studies work (31:33)Exploring the equations used to estimate mechanical activation of fast twitch muscle fibers (34:30)Proposal and validation of mathematical model for resistance trainingImplications of the model used by Hatanaka and Ishii (41:18)Comparing and contrasting with longitudinal data (48:07)Muscle Failure Promotes Greater Muscle Hypertrophy in Low-Load but Not in High-Load Resistance TrainingConclusions (50:28)Flexible dieting and “IIFYM” work, but specific food selection still matters (58:25)Regulation of food intake (1:05:24)The satiety index (1:15:53)A satiety index of common foodsEffect Of Different Food Groups On Energy Intake Within And Between Individuals (1:18:43)Effect of different food groups on energy intake within and between individualsSome key food characteristics to consider (1:28:10)Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food IntakeTexture-based differences in eating rate influence energy intake for minimally processed and ultra-processed mealsTime to revisit the passive overconsumption hypothesis? Humans show sensitivity to calories in energy-rich mealsPractical applications (1:32:10) 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.

It’s very common to assume that group-level findings from research will reliably predict how you (or your clients) will respond to a particular training strategy, but that’s not always the case. In today’s episode, Greg discusses the substantial amount of inter-individual variability observed in responses to training interventions, and how to navigate training decisions in light of these hard-to-predict differences among individuals. After that, Eric discusses protein quality: what it is, what affects it, and how much it does (or doesn’t) matter from a practical perspective. His segment summarizes the research directly comparing a wide range of protein sources, and provides practical strategies for protein source selection in vegan, vegetarian, and omnivorous diets. 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 ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)Greg’s segment: Individual responses versus group responses in resistance training (10:25)The importance of assessing individual-level responses (12:43)Study: Different Load Intensity Transition Schemes to Avoid Plateau and No-Response in Lean Body Mass Gain in Postmenopausal Women.  (17:40)Broader discussion of individual-level responses and variation from person-to-person (24:19)What has worked atypically well for Greg and Eric? (33:06)Eric’s segment: protein quality (40:40)When you think about consuming raw eggs, what comes to mind? (40:46)Overview of protein quality (47:47)Protein – Which is Best?Digestibility of raw versus cooked eggs (49:24)Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope TechniquesStudy: Raw Eggs to Support Post-Exercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong? (50:42)Raw Eggs to Support Post-Exercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong?The “chain of assumptions” between protein quality, blood amino acid response, muscle protein synthesis response, and long-term hypertrophy (58:26)Amino acid profiles of various protein sources (1:01:30)The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein ConsumptionDirectly comparing high-quality versus low-quality protein sources (1:05:42)Protein Source and Quality for Skeletal Muscle Anabolism in Young and Older Adults: A Systematic Review and Meta-AnalysisAnimal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsMaking Sense of Muscle Protein Synthesis: A Focus on Muscle Growth During Resistance TrainingA mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trialHigh-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and OmnivoresFlipping the “chain of assumptions” (1:14:03)How much protein comes from plant-based sources in an omnivorous diet? (1:16:58)The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein ConsumptionComplementary proteins and practical applications related to selection of protein sources (1:20:43) 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.

Today’s episode is a celebration of the one-year anniversary of launching MacroFactor. It was recorded with a live YouTube audience on September 16, 2022. In this episode, Greg and Eric answer some viewers’ questions that are specific to MacroFactor, but they also answer several unrelated questions about a wide range of training and nutrition topics. If you’re a MacroFactor user, this episode is a great opportunity to join in on the celebration and get some previews about what the future has in store for MacroFactor. If you aren’t, this episode is still worth a listen, as it offers plenty of evidence-based training and nutrition information. 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 ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro (0:00)Who’s the host? (1:24)Greg and Eric’s talking speeds (3:09)Thanking everyone for joining us and for supporting MacroFactor in year 1 (5:33)MacroFactor annual report (6:37)https://macrofactorapp.com/annual-report-2022/Biggest unexpected challenges for MacroFactor in year 1 (7:58)A preview of upcoming feature updates for MacroFactor (11:29)Predictors of successful dieting experiences (15:33)Any plans to translate MacroFactor to other languages? (23:05)Getting more protein on a vegetarian diet (27:59)What’s your favorite nutrient? (34:24)Rigid versus flexible cognitive restraint (36:15)Any tips on bouncing out of “the hole” effectively when doing very deep squats? (43:29)How do you determine when a cut is done? How long should a cut take, and how long should a subsequent maintenance phase be? Do you need to periodically insert diet breaks or maintenance phases during a long cut? (47:27)Quick guidance on monitoring rate of weight change within MacroFactor (51:41)How satiety changes in response to weight loss diets (54:34)Greg and Eric’s athletic and fitness-related goals for the near future (1:02:44)Thoughts on 3-minute rest periods between sets for hypertrophy? (1:10:47)Any plans to include protein quality scores in MacroFactor? (1:15:17)Looking back on the first year of MacroFactor, do you have any regrets? Would you do anything differently? (1:18:51)Got any evidence-based information pertaining to the prevention or reversal of hair loss? (1:25:19)Should someone interested in long-term muscle growth do a long, slow bulking phase, or several repeated cycles involving more aggressive bulking and cutting phases? (1:29:51)How many days should you rest between workouts? (1:34:44)Clarifying the podcast publishing schedule (1:37:32)How does MacroFactor account for abrupt scale weight increases related to increased food intake at the beginning of a bulking phase? (1:38:42)https://help.macrofactorapp.com/dashboard/weight_trend/Should people specifically restrict or eliminate dairy intake when focusing on fat loss goals? (1:41:38)How do Greg and Eric approach deloads in their own training? Do they change their calorie targets during a deload? (1:44:01)How much sleep is needed to support recovery from training? (1:51:55)Greg and Eric each share 1-2 recipes (1:56:42)Wrap-up (2:06:21) 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.

We’re officially back for a brand new season! In today’s episode, Greg discusses the research behind how resistance training range of motion impacts muscle growth, with a special focus on stretch-mediated hypertrophy. After that, Eric dives deep into the topic of reverse dieting, which is often touted as a remedy for metabolic adaptation and a strategy to facilitate easier and more sustainable weight loss. However, this popular approach was originally driven by industry marketing rather than scientific evidence. Eric’s segment explores the actual research related to reverse dieting, which tells a much different story than the hyped-up anecdotes you’ll see on social media. He also explains why reverse dieting often appears to work in the short term while falling flat in the long term, and why a simple maintenance phase is a better option than reverse dieting. 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 ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)Opening segment: mandatory open-access academic publishing (5:27)White House requires immediate public access to all U.S.-funded research papers by 2025Greg’s segment: stretch-mediated hypertrophy (19:15)References:Can stretching directly cause muscle growth?Stronger By Science Research Spotlight post on InstagramEffect of range of motion in heavy load squatting on muscle and tendon adaptationsPartial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengthsMuscle Architectural and Functional Adaptations Following 12-Weeks of Stretching in Adolescent Female AthletesStretch training induces unequal adaptation in muscle fascicles and thickness in medial and lateral gastrocnemiiInfluence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and FlexibilityPartial versus full-ROM for hypertrophy (21:58)Partial ROM at different muscle lengths (24:08)Loaded stretching for calf growth (29:10)“Proof-of-concept” studies (36:13)More intensive calf stretching for hypertrophy (37:57)Eric’s segment: reverse dieting (49:32)References:Reverse Dieting: Hype Versus EvidencePotential conflicts of interest and background information (53:07)Overview of metabolic adaptation and relative energy deficiency (56:42)The theoretical basis (and resulting claims) for reverse dieting (1:00:49)Pertinent questions to be answered in this segment (1:05:29)Metabolic adaptation versus metabolic damage (1:06:41)To what extent does metabolic adaptation actually interfere with weight loss and weight maintenance? (1:11:20)Is dieting with a higher calorie target actually easier? (1:21:17)Why the metabolic phenotype research casts serious doubts on reverse dieting (1:24:07)Empirical data from physique athletes (1:33:20)Overfeeding at natural body weight versus weight regain after dieting (1:38:22)Empirical data from the Minnesota Starvation Experiment (1:47:15)Important clarifications (1:53:26)Illusions that make reverse dieting seem way more effective than it is (1:54:56)Is there ever a good reason to reverse diet? (2:18:56)Practical applications and conclusions (2:23:52) 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.

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #13, Greg sits down with Eric Trexler to discuss cooking, leisure time activities (other than exercise), organization and efficiency tips, the loneliness epidemic, and a bunch of other miscellaneous topics. 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 ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)What seems difficult to cook or bake, but is actually pretty easy and worth trying? (2:19)What is the worst meal you’ve ever cooked? (19:35)What is the worst thing you’ve ever smelled? (29:13)What are some organizational habits you employ that improve your work, learning, or life? (38:03)What are your thoughts on the "loneliness epidemic"? (55:21)How might you spend your extra leisure time during a layoff from training? (1:13:58)A Guide To Detraining: What To Expect, How To Mitigate Losses, And How To Get Back To Full StrengthDo you feel like you've accomplished all the major life goals you set for yourself as a kid? (1:27:38) 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.

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #12, Greg sits down with Eric Trexler to discuss celebrity look-alikes, facial hair, student loan forgiveness, pivotal life moments, least favorite jobs, music, movies, trolley problems, the Road to Enlightenment, and a bunch of other miscellaneous topics. 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 ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)Update/clarification: Eric’s disinterest in gadgets, and even basic technologies (3:02)Celebrity look-alikes (7:44)Reconstruction of Greek philosopher Aristotle based on his bust.What are the different facial hair styles you've tried? What was the most ridiculous? (15:09)Thoughts on student loan forgiveness? (20:35)What is the biggest “what if” moment in your lives? What small event completely could have changed the trajectory of your life unknowingly? (28:34)What is the worst job you’ve ever had? What made it the worst? (35:45)Any “under the radar” music that you’re listening to? (46:23)What are your favorite 5 movies of all time? (49:57)You are being sent back to Florence, Italy in the year 1000 CE. You can bring one item with you, as long as it fits in a backpack. Your mission is to accelerate human civilization. What do you bring? (57:03)Trolley Problems (1:00:52)When and why did Eric’s Road to Enlightenment begin? (1:25:05) 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.

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #11, Greg sits down with Eric Trexler to discuss freak athletes, pets, luxury items, alternative careers, podcast recommendations, and a bunch of other miscellaneous topics. 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.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)How was summer break? (3:18)Do you guys have any more stories about freak athletes? (8:26)If every NFL athlete were to compete in bodybuilding, how many would you guess would have the ability to make the Olympia stage, if any? (20:24)I would like you to speak about your relationships with animals/pets. Do you have gym “mascots” for your home facility or outside of the home facility? Also, the obvious question: cats or dogs? (23:37)What's the coolest country you've been to? Is it cooler than America? (31:28)If you had to give up gluten or dairy for the rest of your life, which would you pick? (38:20)What is the most “luxurious” thing you own, that you don’t ever want to live without? (44:05)Who would win in a fight: a Greg sized Eric, or an Eric sized Greg? (51:20)What is the best method for starting a campfire? (56:12)If you weren't doing what you do now, what would you be doing with your life? Any other passions or near-misses when it comes to other ways your life would've gone that you can think of? (1:00:39)What is a piece of modern technology/gadget that you flat out reject, and insist on doing things the way you've always done before said technology/gadget? (1:09:54)What are your favorite podcasts? Other than Iron Culture and Joe Rogan, of course? (1:17:30) 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 kicks things off by answering two questions from listeners. The first is about proper mixing and storage of creatine, and the second is about rediscovering and restoring motivation to work out. Next, Greg provides a research-packed answer to a listener’s question about whether or not there is a point of diminishing returns when it comes to weight loss and walking. After that, Eric discusses a few issues in the world of research and academic publishing that should impact the way we interpret some scientific research papers. Finally, to play out the show, Eric provides some more recommendations for music to train to. 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.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)Q&A: I mix my creatine in boiling water, and leave it in the refrigerator overnight. Is that okay? (2:11)Analysis of the efficacy, safety, and regulatory status of novel forms of creatineNot Another Boring Creatine Guide: Answers To FAQs And Lesser-Known BenefitsCreatine and CaffeineQ&A: I’ve lost motivation to work out, and I truly don’t enjoy it anymore. What should I do? (16:20)An Evidence-Based Approach To Goal Setting And Behavior ChangeSelf-Determination Theory Q&A: Is there a point of diminishing returns when it comes to weight loss and walking? (32:10)Dose-response relationship between walking and the attenuation of inherited weightRelationship Between Physical Activity, Body Mass Index, and Risk of Heart FailureA Meta-Analysis of Pedometer-Based Walking Interventions and Weight LossResearch Roundup: Issues in Research and Academic Publishing (58:18)Medical HypothesesThe Citation of Retracted COVID-19 Papers is Common and Rarely CriticalIs There an Epidemic of Research Fraud in Natural Medicine?To Play Us Out: Rage Against the Machine and Audioslave (1:23:02) 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 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. 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.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/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 SaunaEffects of Postexercise Sauna Bathing on Recovery of Swim PerformanceEffect of post-exercise sauna bathing on the endurance performance of competitive male runnersIntermittent post-exercise sauna bathing improves markers of exercise capacity in hot and temperate conditions in trained middle-distance runnersThe Prevalence of Use of Various Post-Exercise Recovery Methods after Training among Elite Endurance AthletesResearch Review: Plyometrics for hypertrophy (23:58)Effects of plyometric vs. resistance training on skeletal muscle hypertrophy: A reviewEffect of Plyometric Jump Training on Skeletal Muscle Hypertrophy in Healthy Individuals: A Systematic Review With Multilevel Meta-AnalysisEffects of Plyometric Training on Lower Body Muscle Architecture, Tendon Structure, Stiffness and Physical Performance: A Systematic Review and Meta-analysisSmith Machine Curl Throw by Jim StoppaniQ&A: How can someone claim to use “intuitive eating” within the context of weight loss? (48:56)The influence of mindful eating and/or intuitive eating approaches on dietary intake: A systematic reviewHealth at every size, body positivity, and embracing body diversity (1:00:27)To Play Us Out: Update on Ohio culture (1:18:50) 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 discusses his newest article that describes the drawbacks of “cheat meals” while recommending some more advisable alternatives. After that, Greg presents a Research Review about the time course of detraining when you take some time off from the gym. Finally, Eric answers a listener’s question about the potential health benefits of sauna bathing, then closes out the show with some bluegrass music recommendations. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.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.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (1:10)Feats of Strength (9:04)Front squats 260 x 3281kg front squat at 99kg bodyweightSBS Article Discussion: Cheat meals (11:26)The Drawbacks of “Cheat Meals” (and More Advisable Alternatives)Planned hedonic deviation (29:59)Slack with a cost / “calorie reserve” (31:53)Research Review: Time off from training (41:27)Effect of training cessation on muscular performance: A meta-analysisDelayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failureEffect of Immobilisation on Neuromuscular Function In Vivo in Humans: A Systematic ReviewExercise dosing to retain resistance training adaptations in young and older adultsHow To Return To Strength Training After An Extended BreakQ&A: Is sauna bathing actually beneficial, or does it just feel nice? (1:03:53)Association between sauna bathing and fatal cardiovascular and all-cause mortality eventsClinical Effects of Regular Dry Sauna Bathing: A Systematic ReviewThe Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic ReviewSauna use as a lifestyle practice to extend healthspanWhat Is the Impact of Energy Expenditure on Energy Intake?To Play Us Out: Bluegrass music recommendations (1:23:36) 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.