We are officially back from winter break with a brand new schedule! We’ll be releasing episodes more frequently from this point forward, with new episodes posted every Thursday.In today’s episode, Greg and Eric share some updates on their Road to the Stage and Road to Athens segments, which is followed by a discussion of some recent Feats of Strength. After that, Eric’s Research Review segment takes a deep dive into the research on ATP supplementation, and Greg briefly discusses a brand new Stronger By Science article about row variations. Next, Greg presents a Coach’s Corner segment that revisits the topic of goal setting with an in-depth discussion about how to set an effective superordinate goal, and how important it is to continuously maintain alignment throughout your entire goal hierarchy. Eric also answers a listener's question about carbohydrate sources and the glycemic index, and Greg and Eric close out the show by paying their respects to two remarkable people who recently passed away. 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.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 (2:39)Feats of Strength (5:07)Krzysztof pulls 484.5kg, 1068lbs with strapsJamal Browner pulls 483kg/1065lbs with strapsDanial Zamani 350kg(771lb) Bench Press in trainingBill Gillespie Benches 1129 [ATWR]!Research Review: ATP supplementation (12:33)Studies discussed:Effects of oral ATP supplementation on anaerobic power and muscular strengthEffects of a supplement designed to increase ATP levels on muscle strength, power output, and enduranceDiscrepancies in publications related to HMB-FA and ATP supplementationInteraction of Beta-Hydroxy-Beta-Methylbutyrate Free Acid and Adenosine Triphosphate on Muscle Mass, Strength, and Power in Resistance Trained IndividualsA Single Dose of Oral ATP Supplementation Improves Performance and Physiological Response During Lower Body Resistance Exercise in Recreational Resistance-Trained MalesDose Response of Acute ATP Supplementation on Strength Training PerformanceSBS Article Discussion: Does Your Rowing Grip Actually Affect Back Development? (42:19)Coach’s Corner: Goal alignment (44:00)An Evidence-Based Approach To Goal Setting And Behavior ChangeQ&A: Does the glycemic index matter? (1:02:09)To Play Us Out: (In memoriam) Thich Nhat Hanh, Bud Jeffries (1:09:39) 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 preparation for the new year (and the resolutions that come with it), today’s episode is all about goal setting and behavior change. Eric and Greg have a long, evidence-based conversation about the research on setting effective goals and successfully changing health behaviors. The discussion yields several evidence-based tips for setting better goals and maximally supporting your ability to achieve them. SUPPORT THE PODCASTReceive our Research Spotlight emails, 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.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 (2:29)Feats of Strength (4:12)Research Review: Goal setting and behavior change (9:54)Fake urgency (12:06)The time to act is now: pseudo-systematic reviewSuccess rates of New Year’s Resolutions (14:36)Auld lang syne: success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolversA large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goalsTemporal landmarks (22:19)The Fresh Start Effect: Temporal Landmarks Motivate Aspirational BehaviorAnticipated Temporal Landmarks Undermine Motivation for Continued Goal PursuitSMART goals (27:31)SMART criteriaCreating a goal hierarchy (30:19)How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical PerspectiveSuperordinate goals (34:16)How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical PerspectiveEquifinality and Multifinality (41:12)Mental contrasting (44:12)Mental contrasting for health behaviour change: a systematic review and meta-analysis of effects and moderator variablesA Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal AttainmentApproach versus avoidance  (52:37)Goal Setting and Action Planning for Health Behavior ChangeFlexible versus rigid restraint (56:16)Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative ReviewProcess versus outcome (1:01:28)The Way is the Goal: The Role of Goal Focus for Successful Goal Pursuit and Subjective Well-BeingMastery versus performance (1:06:05)Goal Setting and Action Planning for Health Behavior ChangeGoal difficulty; “slack with a cost” (1:13:44)Goal Setting and Action Planning for Health Behavior ChangeThe Benefits of Emergency Reserves: Greater Preference and Persistence for Goals that Have Slack with a CostSetting specific goals (1:23:12)Implementation intentions (1:23:47)A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal AttainmentHolding the Hunger Games Hostage at the Gym: An Evaluation of Temptation BundlingStimulus control; modifying your environment (1:30:24)Changing circumstances, disrupting habitsSocial support and feedback (1:33:08)Periodic Prompts and Reminders in Health Promotion and Health Behavior Interventions: Systematic ReviewDesigning in-app messages to nudge behavior change: Lessons learned from a weight management app for young adultsHow MacroFactor supports evidence-based goal striving and behavior change (1:45:06)To Play Us Out: Protein Bread, Winter Break (1:54:54) 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 begins with updates from the dueling “Road to the Stage” and “Road to Athens” segments, followed by Feats of Strength. After that, Eric gives some contextualized clarifications about how the concept of “reverse dieting” has, in his opinion, been commonly misapplied. Next, Greg explores mortality rates among untested bodybuilders using a data-driven approach, and Eric provides a quick and practical “Coach’s Corner” segment about proactively managing your sleep and circadian rhythm in the winter months. Finally, Greg and Eric answer some listener questions, and Eric closes out the show by thanking the pharmaceutical industry for giving him a new lease on life. SUPPORT THE PODCASTReceive our Research Spotlight emails, 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.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 (4:00)Feats of Strength (7:36)John Haack deadlifts 903 lbs / 410 kgJohn Haack 600lb benchEmil Lundgren 200kg / 441lb benchCarlos Nasar 208kg clean and jerkContextualized Clarifications: Reverse Dieting (10:37)The Metabolic Adaptation Manual: Problems, Solutions, And Life After Weight LossReduced adaptive thermogenesis during acute protein-imbalanced overfeeding is a metabolic hallmark of the human thrifty phenotypeResearch Review: Bodybuilding Mortality (34:26)Do Pro Bodybuilders Die Younger Than Average?MP47-17 RATES OF MORTALITY ARE HIGHER AMONG PROFESSIONAL MALE BODYBUILDERSCoach’s Corner: Sleep and Circadian Rhythm Stuff (55:08)Effects of light on human circadian rhythms, sleep and moodSleep Hygiene for Optimizing Recovery in Athletes: Review and RecommendationsQ&A (1:03:07)How important is "optimizing" biomechanics for hypertrophy? (1:03:21)How’s the transition from a meat-heavy omnivorous diet to a vegetarian diet? (1:18:57)Should you stop taking creatine before and/or during a water cut? (1:23:33)When tracking macros, how should we account for low-quality proteins like collagen? (1:26:27)The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein ConsumptionWhat are your personal and professional opinions on designated bouts of low-intensity cardio at a certain percentage of maximum heart rate versus step counts? Would either option be superior to the other? (1:39:44)Do artificial sweeteners increase appetite, food cravings, or caloric intake at a subsequent meal? (1:49:39)NPR: Diet soda may prompt food cravings, especially in women and people with obesityObesity and Sex-Related Associations With Differential Effects of Sucralose vs Sucrose on Appetite and Reward ProcessingEffects of nonnutritive sweeteners on body weight and BMI in diverse clinical contexts: Systematic review and meta-analysisTo Play Us Out: Thanking Big Pharma (2:07:37) 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 begins with a reminder about the current Black Friday Sale for the MASS Research Review, which ends November 29. After that, Greg and Eric share updates regarding their dueling Road to the Stage and Road to Athens segments. Next, Greg delivers the Feats of Strength segment, which features a legend in the world of iron sports. After that, Greg and Eric discuss some of their favorite MASS articles from the past year or so, with topics including p-ratios, plant-based protein, carbs for lifters, effects of diet on testosterone, emerging supplements, partial-ROM training, the interference effect (concurrent training), and muscle damage. Finally, Eric answers some listener questions about soy protein and intra-workout carbohydrate, then closes out the show by recommending some focus-enhancing music to play while you work. SUPPORT THE PODCASTMASSCheck out a free issue of the MASS Research Review.If you’re interested in taking advantage of our MASS Black Friday sale (November 22 - November 29), you can learn more and subscribe here.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.Stronger By ScienceIf you’d like to receive our Research Spotlight emails, please sign up for our email list.To join in on the SBS conversation, check out our Facebook group and subreddit.Finally, 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)Link to learn more and subscribe to MASSRoad to the Stage (4:45)Road to Athens (12:19)Feats of Strength (19:50)Bev FrancisMASS Research Roundup (27:59)Best of MASS issueEric’s study roundup (p-ratios, plant-based protein, carbs for lifters, effects of diet on testosterone, emerging supplements) (29:42)Key links:https://www.strongerbyscience.com/p-ratios/https://www.strongerbyscience.com/p-ratios-rebuttal/https://www.strongerbyscience.com/p-ratios-rebuttal-2/https://pubmed.ncbi.nlm.nih.gov/33172506/https://pubmed.ncbi.nlm.nih.gov/33599941/https://www.strongerbyscience.com/glycogen-depletion/https://pubmed.ncbi.nlm.nih.gov/33741447/https://www.ncbi.nlm.nih.gov/pubmed/28682933https://www.ncbi.nlm.nih.gov/pubmed/31800470https://pubmed.ncbi.nlm.nih.gov/34666412/https://pubmed.ncbi.nlm.nih.gov/34154603/https://www.strongerbyscience.com/betaine/Partial Range of Motion Training Might Increase Muscle Growth (If You Do the Right Type of Partials) (57:55)Partial Range of Motion Training Elicits Favorable Improvements in Muscular Adaptations When Carried Out at Long Muscle Lengths. Pedrosa et al. (2021)Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms. Sato et al. (2021)Does the Interference Effect Get Larger as Training Status Increases? (1:19:27)Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training in Untrained, Moderately Trained, and Trained Individuals: A Systematic Review and Meta-analysis. Petré et al. (2021)Does Eccentric Training Always Cause More Muscle Damage? (1:32:33)Eccentric Exercise Per Se Does Not Affect Muscle Damage Biomarkers: Early and Late Phase Adaptations. Margaritelis et al. (2020)Q&A (1:52:38)Any concerns regarding upper limits for soy intake? (1:52:45)Links:https://pubmed.ncbi.nlm.nih.gov/30042516/https://examine.com/nutrition/is-soy-good-or-bad/https://pubmed.ncbi.nlm.nih.gov/33599941/On the topic of intra-workout carbohydrate beverages: are fancy carb sources actually better, or would a traditional sports beverage be equally effective? (2:02:18)Links:https://pubmed.ncbi.nlm.nih.gov/26373645/Recommendations for carb intake during exerciseTo Play Us Out: Focus-Enhancing Music (2:12:35)https://open.spotify.com/artist/7DWL1f2n0bdG747Hb1SUrC 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 begins with an exciting announcement about the forthcoming Black Friday Sale for the MASS Research Review, which extends from November 22 to November 29. After that, Greg shares a Road to the Stage update, and Eric takes a sharp turn onto the Road to Athens. That’s followed by Feats of Strength, and a Tech Support segment sharing MacroFactor reminders and updates related to the knowledge base, food database expansion, and the new public roadmap. Next, Greg provides an in-depth review of the literature related to cooling gloves and performance, and Eric gives some contextualized clarifications about low-calorie diets, age-related protein considerations, and positive aspects of cardio. Finally, Greg answers some listener questions, and Eric closes out the show by issuing a sobering warning about the grave consequences of Fat Bear Week.Support the podcast: Check out a free issue of the MASS Research Review. If you’re interested in taking advantage of our MASS Black Friday sale (November 22 - November 29), you can subscribe at https://www.strongerbyscience.com/mass/MacroFactor: Learn more about our MacroFactor diet app. To join in on the MacroFactor conversation, check out our Facebook group and subreddit.Sign up for the Research Spotlight newsletter: If you’d like to receive our Research Spotlight emails, sign up for our email list. Join the community: To join in on the SBS conversation, check out our Facebook group and subreddit.Bulk Supplements: Finally, 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: MASS Black Friday Sale (0:00)Get a free issue of MASSRoad to the Stage / Road to Enlightenment (3:17)Why Are Marathons 26.2 Miles Long?Feats of Strength (21:20)Marek ZychTech Support: Knowledge base, database expansion, public roadmap (28:05)Learn more about MacroFactorMacroFactor Knowledge BaseMacroFactor Roadmap and FeedbackResearch Review (32:28)Cooling during exercise enhances performances, but the cooled body areas matter: A systematic review with meta-analysesEffect of two recovery methods on repeated closed-handed and open-handed weight-assisted pull-upsResistance exercise inter-set cooling strategy: effect on performance and muscle damagePalm cooling delays fatigue during high-intensity bench press exerciseIntermittent Palm Cooling's Impact on Resistive Exercise PerformanceWork volume and strength training responses to resistive exercise improve with periodic heat extraction from the palmContextualized Clarifications: Low-calorie diets, age-related protein considerations, and positive aspects of cardio  (59:56)Low-calorie diets (1:00:49)The evolution of very-low-calorie diets: an update and meta-analysisAge-related protein considerations (1:13:57)Anabolic Resistance of Muscle Protein Turnover Comes in Various Shapes and SizesProtein Requirements for Master Athletes: Just Older Versions of Their Younger SelvesShould You Cut Before You Bulk?: How Body-Fat Levels Affect Your P-RatioPositive aspects of cardio and physical activity (1:22:23)Exercise and longevityCompatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis Q&A (1:33:36)“If I'm not in a hurry to get somewhere in my fitness journey, what would happen if I just progress incrementally by adding half (or even a quarter of) a pound to the bar each week, and concentrate on good form, technique, and contraction?” (1:33:41)“What factors seem to be predictive of successful weight loss maintenance?” (1:38:59)Weight-loss maintenance for 10 years in the National Weight Control Registry“In terms of training, what’s the most I can get done in the least amount of time?” (1:48:17)The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis“How big of a deal are the negative effects of NSAIDs on hypertrophy?” (1:54:29)High doses of anti-inflammatory drugs compromise muscle strength and hypertrophic adaptations to resistance training in young adultsTo Play Us Out: The grave consequences of Fat Bear Week (2:00:34)Grizzly bear takes cubs for wander through Jackson Hole, Wyoming  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 features a number of protein-themed segments. First, Eric summarizes some recent discussions regarding the consumption of whey protein among vegetarians, along with some information about fascinating innovations in lab-based production of protein sources. After that, Eric reviews the literature linking calorie restriction and protein restriction to health and longevity. Greg then discusses a new Stronger By Science article on reverse Nordic curls, and shares some exciting updates about the MacroFactor diet app. That’s followed by a Q&A segment in which Eric answers questions about discrepancies between MPS research and hypertrophy research, the lowest advisable protein intake that can adequately support gains, and the concept of using alkaline water or other dietary manipulations to influence blood pH. Finally, to close out the show, Greg discusses his quest to perfect high-protein bread.Learn more about our MacroFactor diet app. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Sign up to receive our Research Spotlight emails.To join in on the SBS conversation, check out our Facebook group and subreddit.Finally, 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 (1:50)Road to Enlightenment (11:45)Feats of Strength (21:26)Daniel ClementsResearch Review: Calorie restriction and protein restriction for longevity (23:22)Calorie restriction versus protein restrictionComparing speciesClean cupboard hypothesisExercise and longevityEnergy fluxTech Support: Swipe features and database updater (58:45)SBS Article Discussion: Reverse Nordic curls (1:06:45)Q&A (1:13:46)What's the lowest protein intake someone could eat while still building an appreciable amount of muscle? (1:14:09)https://academic.oup.com/nutritionreviews/article/79/1/66/5936522https://pubmed.ncbi.nlm.nih.gov/28698222/Why don’t MPS results match up with hypertrophy results? (1:26:30)https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7791816/https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2021-0139/article-10.1123-ijsnem.2021-0139.xmlDoes alkaline water increase blood pH? Is it possible to eat or drink anything that would change blood pH? Does it matter? (1:38:54)https://pubmed.ncbi.nlm.nih.gov/20836884/https://pubmed.ncbi.nlm.nih.gov/11446566/https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0309-4To Play Us Out: Protein bread (1:54:25)  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 begins with some good vibes from the Road to the Stage, Road to Enlightenment, and Feats of Strength segments. After that, Eric shares a research-heavy update on diet breaks and refeeds, followed by a Tech Support segment in which Greg discusses food databases and some practical tips for easy and efficient food logging. That’s followed by a Q&A segment featuring questions about topics including sleep, sodium, fructose, accuracy of self-reported food intake, managing exercise and nutrition during vacations, and much more. Finally, Eric and Greg graciously and nobly accept defeat while recapping the final results of Fat Bear Week 2021.Learn more about our MacroFactor diet app. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Sign up to receive our Research Spotlight emails.To join in on the SBS conversation, check out our Facebook group and subreddit.Finally, 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  (1:01)Road to Enlightenment (8:56)Feats of Strength (13:25)Tamara WalcottJohn HaackResearch Review: Revisiting Diet Breaks and Refeeds (19:00)www.strongerbyscience.com/metabolic-adaptationhttps://www.sciencedirect.com/science/article/abs/pii/S1057740815000443https://pubmed.ncbi.nlm.nih.gov/28975722/https://pubmed.ncbi.nlm.nih.gov/28925405/https://pubmed.ncbi.nlm.nih.gov/33467235/https://pubmed.ncbi.nlm.nih.gov/33587549/https://pubmed.ncbi.nlm.nih.gov/33630880/https://pubmed.ncbi.nlm.nih.gov/33375938/Tech Support: Food Databases and Efficient Food Logging (1:01:17)Q&A (1:28:33)I’m on a 2-week vacation. How bad could fat gain/muscle loss be? (1:28:43)https://pubmed.ncbi.nlm.nih.gov/32469388/https://pubmed.ncbi.nlm.nih.gov/21131862/Thoughts on high sodium for strength sports? (1:35:33)https://pubmed.ncbi.nlm.nih.gov/26835607/Can athletes get around the negative effects of high sugar consumption because they are more active? (1:43:43)https://pubmed.ncbi.nlm.nih.gov/31796953/I am a fitness instructor, and I have a female client who wishes to lose weight. I tried putting her on a caloric deficit, but she is not losing weight. Is it because she is lying about her diet or there might be other external factors? (1:49:03)Simple question(s): recognizing needs will vary by person, how critical is adequate sleep to gains? To body comp? And are negative effects more acute or chronic? (2:02:08)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/Much of sport science studies are conducted on young males. Are there any studies/areas in particular that we have reasons to think female physiology would give different results? (2:13:10)Is there anything within the industry that Greg and Eric fundamentally disagree on? (2:24:08)If there is to be another major breakthrough in powerlifting training, which area of training do you see it being? (2:24:31)To Play Us Out: Bear Week is Cancelled (2:30:29) 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, Greg and Eric debut a new segment called “Tech Support,” in which they discuss a few common questions and comments about MacroFactor. After that, Greg discusses a new review paper about the carbohydrate-insulin model of obesity, and Eric discusses the newest Stronger by Science article about how to set up a diet. To wrap up the show, Greg and Eric select their favorites and place their bets for the upcoming Fat Bear Week.If you want to learn more about our diet app (on sale through September 30), check it out here. Sign up to get 28 free training programs and research spotlight emails.To join in on the SBS conversation, check out our new Facebook group and subreddit.Finally, 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 Enlightenment (0:56)Feats of Strength (13:08)https://barbend.com/strongman-nicolas-cambi-block-press-log-lift-world-records-2021-clash-at-the-corral/https://barbend.com/strongman-laurence-shahlaei-dinnie-stones-world-record/https://www.youtube.com/watch?v=cYCY0zH0VBchttps://www.instagram.com/reel/CT0_jFmg-d8/?utm_source=ig_web_copy_linkTech Support (27:05)Research Review: Carbohydrate-insulin model versus energy balance model (1:00:54)https://academic.oup.com/ajcn/advance-article-abstract/doi/10.1093/ajcn/nqab270/6369073?redirectedFrom=fulltexthttps://www.facebook.com/groups/StrongerByScienceCommunity/posts/3002174166727623/SBS Article Discussion: The Definitive Diet Setup Guide (1:21:42)https://www.strongerbyscience.com/diet/To Play Us Out: Fat bear week (1:51:53)https://www.nps.gov/katm/learn/fat-bear-week.htm 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.

This special bonus episode of the Stronger By Science Podcast is a recording of the show’s live launch party for the MacroFactor diet app. In the future, we’ll be streaming more live podcast episodes right from the Stronger By Science YouTube channel. We hope you can join us live for the next one! To stay up to date and get reminders about upcoming live episodes, be sure to join our email newsletter, Facebook group and subreddit.If you want to learn more about our diet app (on sale through September 30), check it out at https://www.strongerbyscience.com/macrofactor/Finally, 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)About the MacroFactor team (1:52)Q&A (MacroFactor) (14:28)Q&A (fitness topics) (22:14)Q&A (MacroFactor) (33:46)Our favorite features of MacroFactor (43:17)Q&A (MacroFactor + off-topic) (52:58)More MacroFactor features (1:28:00) 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.

This special bonus episode of the Stronger By Science Podcast is a recording of the show’s first ever live Q&A episode. In the future, we’ll be streaming more live Q&As right from the Stronger By Science YouTube channel. We hope you can join us live for the next one! To stay up to date and get reminders about upcoming live episodes, be sure to join our email newsletter, Facebook group, and subreddit.If you want to learn more about our diet app (available on September 16), check it out at https://www.strongerbyscience.com/macrofactor/Finally, 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 STAMPSWelcome (0:00). Energy compensation and energy constraint model (Pontzer study) (2:14). Evidence for Rhodiola usage as a pre-workout supplement (9:23)If you aren’t primarily focused on increasing 1RM, should you still arch your back while bench pressing? (17:15)Can surplus calories eventually become maintenance calories? (22:49)Is training volume the main driver for hypertrophy? (28:32)Date in 3 days: Anything you can do to enhance your physique? (38:04)What is a normal creatine kinase level for people who are lifting? (40:29)What is brown adipose tissue? (45:25)Does mouthwash blunt the ergogenic effect of nitrate supplements? (49:20)Can Greg elaborate on his hypothesis that strength loss during weight loss may be due to upper body glycogen loss? How long does it take to restore glycogen once you go back to maintenance? (51:13)What are some studies you would like to see conducted? (58:49)MacroFactor questions (1:12:07) 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.