In today’s episode, the show transforms from the Stronger By Science Podcast to the Stronger By Science Multimedia Experience. In other words, a video of the recording session will now be posted to YouTube rather than audio only.Today’s show features a research review segment in which Eric covers a couple papers that made headlines: one reported that we offset some of the calories burned during exercise by saving energy elsewhere, and another reported that hot dogs can shorten our lives by about 36 minutes. After that, Greg discusses a new paper about modeling muscle growth that also generated plenty of headlines, along with an important update about the performance effects of caffeine for women. This episode also features a Coach’s Corner segment about setting calorie targets for a wide range of diet goals, and a Q&A segment addressing topics including the effects of aging on performance, the long-term health ramifications of bulking and cutting, the effect of pre-bed meals on sleep quality, and more.If you want to learn more about our diet app (available on September 16), 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 (2:39). Feats of Strength (7:29). Thomas Davis.Research Review: Constrained energy model, hot dogs & lifespan (10:05). Energy compensation and adiposity in humansSmall targeted dietary changes can yield substantial gains for human health and the environmentResearch Roundup: Modeling muscle growth, ankle mobility for squats, caffeine for women (31:52). Mathematical model predicts best way to build muscleWhy exercise builds muscles: titin mechanosensing controls skeletal muscle growth under loadAnkle mobility for squats – SBS Instagram postErgogenic Effects of Acute Caffeine Intake on Muscular Endurance and Muscular Strength in Women: A Meta-AnalysisCoach’s Corner: How to set calorie targets (54:32). Setting a Calorie Target – SBS Instagram postQ&A: Press out rule, organic food, effects of aging on performance, long-term health ramifications of bulking and cutting, effects of pre-bed meals on sleep quality (1:02:50). To Play Us Out: Fruit bars (1:34:17).  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.

Eric gives a thorough overview of a recent study that has generated a lot of buzz about how age and biological sex relate to metabolic rate and total energy expenditure (20:46). After discussing the new findings, Eric provides several practical strategies for estimating total daily energy expenditure (1:07:50). In addition, Greg presents a research update summarizing some new findings in the area of blood flow restricted training (54:05). Finally, Greg and Eric discuss the research (or lack thereof) assessing the effects of Turkesterone supplementation on exercise performance and resistance training adaptations (1:22:25).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 (4:50)Feats of Strength (8:28)Dave RicksAndrey SapozhonkovDanial ZamaniHidilyn DiazThis Olympic Weightlifter Was Targeted by Her Government. It Took a Gold Medal for Her to Get an Apology.Shi ZhiyongLü XiaojunLasha TalakhadzeResearch Review: Age, sex, and energy expenditure (20:46)Daily energy expenditure through the human life courseDoubly labelled water assessment of energy expenditure: principle, practice, and promiseSpecific metabolic rates of major organs and tissues across adulthood: evaluation by mechanistic model of resting energy expenditureResearch Roundup: Blood flow restricted training (54:05)Effect of resistance training with blood flow restriction on muscle damage markers in adults: A systematic reviewFrequent blood flow restricted training not to failure and to failure induces similar gains in myonuclei and muscle massEffects of exercise training with blood flow restriction on vascular function in adults: a systematic review and meta-analysisCoach’s Corner: Estimating total daily energy expenditure (1:07:50)Some helpful equations: Resting Metabolic Rate: Best Ways to Measure It—And Raise It, TooQ&A: Turkesterone supplementation (1:22:25)To Play Us Out: Scacce ragusana (1:38:33) 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 Eric provide an update about MacroFactor, their forthcoming nutrition app that is in the final stages of development (8:14). They also cover a variety of topics including relative energy deficiency, diet recovery (25:33), training frequency (41:14), beginner gains (55:49), the “constrained energy model” (1:29:15), ideal durations for bulking and cutting phases (1:06:35), and more.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). MacroFactor update (8:14). Get more details and sign up for email updates on the MacroFactor "Coming Soon" page. Road to the Stage/Road to Enlightenment (8:57)Monk Yeshe Rabgye's websiteFeats of Strength (17:36)Abhimanyu Mishra, 12, becomes youngest grandmaster in chess historyChris Yip pulls 350 kg/772 lbs at 70 kg/154 lbs BWResearch Review: Recovering from a diet or relative energy deficiency (25:33)A Review of Nonpharmacological Strategies in the Treatment of Relative Energy Deficiency in SportThe Metabolic Adaptation Manual: Problems, Solutions, and Life After Weight LossResearch Review: Training frequency for strength gains (41:14)Effects of Variations in Resistance Training Frequency on Strength Development in Well-Trained Populations and Implications for In-Season Athlete Training: A Systematic Review and Meta-analysisIndividual Muscle Hypertrophy and Strength Responses to High vs. Low Resistance Training FrequenciesQ&A (55:30)Is it possible to make “beginner gains” after years of training if you spent your first years of training with an ineffective approach to exercise and nutrition? (55:49)What's your take on short bulk/cut cycles? (1:06:35)Is it a good idea to use caffeine as an ergogenic aid if you can only train in the evening? (1:20:53)What do Greg and Eric’s cardio routines look like? Have they ever competed in endurance sports? (1:23:43)Any thoughts about Pontzer's "constrained energy model" and its implications for folks trying to use exercise to increase calorie burn? (1:29:15)Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult HumansIt is often said that one pound of fat loss corresponds to a deficit of around 3500 kilocalories. What about one pound of muscle loss? Is it possible to gain weight in an energy deficit, or to lose weight in an energy surplus? (1:41:04)What are the most common errors that you see people make when interpreting statistics? (1:45:17)To Play Us Out: Media recommendations from Greg (1:59:51) 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 this episode, Greg and Eric provide a huge update related to the good news segment, some very impressive and potentially controversial feats of strength (10:36), and dueling research reviews about fish oil (24:06) and distinguishing between responders and non-responders to training (53:52). They also answer some listener questions (1:14:59) and congratulate the sport of baseball for becoming interesting again (1:53:08).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 (2:01)Feats of Strength (10:36)Jimmy KolbDanial ZamaniResearch Review: Fish Oil and Recovery (24:06)https://pubmed.ncbi.nlm.nih.gov/34128440/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/Research Review: Training Responders and Non-Responders (53:52)https://www.sciencedirect.com/science/article/abs/pii/S144024401930670Xhttps://www.sciencedirect.com/science/article/abs/pii/S1440244020308070Q&A (1:14:59)Is there any validity to the idea that athletes should avoid things like NSAIDs or fish oil in order to better realize training adaptations? (1:15:34)https://www.strongerbyscience.com/antioxidants/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8046361/Thoughts on the OMAD (one-meal-a-day) diet? How important is it to get protein and leucine right before sleep to continue muscle protein synthesis throughout the night? (1:28:50)How should older folks train if their goal is maintaining/improving daily functioning and mitigating bone/muscle loss? (1:36:32)Is the Dunning-Kruger effect based on legit evidence? (1:44:44)https://skepchick.org/2020/10/the-dunning-kruger-effect-misunderstood-misrepresented-overused-and-non-existent/https://www.gleech.org/psychTo Play Us Out: Baseball (Shohei Ohtani, Jacob deGrom, and SpiderTack) (1:53:08) 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 discuss some Good News (1:06) and Feats of Strength (16:08), in addition to a quick update about the new nutrition app that is in development (12:18). After that, Eric has a Research Roundup segment (19:36) that covers capsaicin supplementation for performance (23:12) and ketogenic diets for hypertrophy (40:44). That’s followed by a Coach’s Corner (56:14) in which Greg discusses how to navigate vacations and potential periods of time away from the gym. After that, Greg and Eric answer some listener questions (1:16:08), and Greg wraps up the show by telling his harrowing tale of undergoing a fitness assessment in a commercial gym (1:46:56).Help shape our new nutrition app (or express interest in becoming a beta tester) by filling out this quick survey on the website. 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 (0:00)Good news (1:06)Nutrition app update (12:18)Link to app surveyFeats of Strength (16:08)Sawyer KlattBrandon StriegelResearch Roundup (19:36)Capsaicin for performance (23:12): https://pubmed.ncbi.nlm.nih.gov/33383571/Keto for hypertrophy (40:44): https://pubmed.ncbi.nlm.nih.gov/34090453/https://pubmed.ncbi.nlm.nih.gov/33624538/Coach’s Corner: Vacation and time off from the gym (56:14)https://www.strongerbyscience.com/no-gym/Q&A (1:16:08)Preferred body hair removal techniques (1:16:21)Multivitamins: good or bad? (1:19:55)Better for hypertrophy: straight sets with final set to failure, or target RPE with variable rep number? (1:35:51)Biggest fitness myths on Instagram these days (1:42:39)To Play Us Out: Greg’s fitness assessment (1:46:56) 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 announce the hiring of two new SBS coaches and provide some exciting updates about the diet app that is currently in development (1:26). After that, Eric shares a Research Roundup segment with fascinating new findings related to beta-alanine supplementation (25:08), and Greg presents a Research Roundup covering topics including training frequency, sticking points, non-nutritive sweeteners, the effects of strength on hypertrophy potential, and more (1:00:57). Eric also shares some practical tips for modifying your pressing exercises in the presence of elbow and shoulder discomfort in a Coach’s Corner segment (1:44:35). Finally, Greg and Eric wrap up the show by answering a few questions from listeners (1:50:40). 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 STAMPSGood news: New SBS coaches, updates on the diet app! (1:26)Eric's good news article: After researchers implanted microchips into his brain, a paralyzed man was able to write with his mindFeats of Strength (20:25)Joy's deadlift.Gerald's deadlift. Research Roundup: Beta-Alanine (25:08)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00602.2020https://pubmed.ncbi.nlm.nih.gov/30209603/https://www.frontiersin.org/articles/10.3389/fphys.2020.00913/fullhttps://journals.lww.com/acsm-msse/Fulltext/2021/05000/Kinetics_of_Muscle_Carnosine_Decay_after___Alanine.22.aspxResearch Roundup (several topics) (1:00:57):Effects of strength on hypertrophy potential (1:01:14)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8124523/Squat sticking point (1:10:35)https://www.frontiersin.org/articles/10.3389/fspor.2021.691459/abstractTraining frequency (1:20:23)https://link.springer.com/article/10.1007/s40279-021-01460-7History of strength training research (1:24:05)https://journals.lww.com/nsca-jscr/Fulltext/2021/05000/History_of_Strength_Training_Research_in_Man__An.34.aspxImpact of COVID-19 on training behaviors (1:33:33)https://link.springer.com/article/10.1007/s40279-021-01438-5Effects of non-nutritive sweeteners on body weight (1:38:12)https://onlinelibrary.wiley.com/doi/full/10.1111/obr.13020Coach’s Corner: Modified pressing variations in response to shoulder/elbow discomfort (1:44:35)Q&A (1:50:40):What's the most ludicrous programming or workout you've ever heard of or seen with your own eyes? (1:50:49)Can you HIIT yourself into marathon shape? (2:02:37)Best tendon strengthening protocol? (2:11:45)If you could redesign the Presidential Fitness Test to be science-based, what exercises would you select to assess physical fitness? (2:14:45)A brief history of the bizarre and sadistic Presidential Fitness TestMaintenance Phase episode about the Presidential Fitness Test 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.

Topics include the relative impact of lifting and protein intake on muscle protein synthesis (3:03), strategies for dealing with suboptimal sleep patterns (35:18), how to handle anti-lifting advice from your doctor (20:03), nutrition strategies that may or may not reduce muscle loss during detraining (29:13), how hard you should train (45:39), studies they’d like to see completed (1:19:46), topics where their opinions are firmly against the common wisdom (1:38:46), and more.Sign up to get 28 free training programs and research roundup 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 STAMPS Intro/Announcements (0:00)How does MPS caused by protein consumption compare to the magnitude of MPS caused by resistance training? (3:03)Why don’t researchers start tracking sleep and including it in their analysis? (9:17)How would you personally respond to a medical professional that tells you to stop squatting because it’s bad for your knees?  (20:03)I have an upcoming surgery that will require 3-4 weeks without training. How should I eat to maintain my gains? How quickly can I return to lifting? (29:13)For people with sporadic sleep issues, what are some strategies to avoid detrimental impacts on performance, recovery, and body composition? (35:18)How hard should you train? (45:39)You’ve already met your calorie intake target for the day, but you haven’t reached your protein target yet. Should you eat more protein and go over your calorie target? (56:56) How do you periodize bodybuilding training? (1:10:56)If ethics and money were no concern, what’s a study you’d love to see? (1:19:46)How do excessively low body-fat percentages impact strength and hypertrophy gains? (1:32:03)What are some (fitness) topics where your opinion is firmly against the common wisdom and why? (1:38:46)How much does fasted training impair performance? How much does this actually matter for goals related to health and body composition (rather than performance goals)? (1:47:46)Correlation doesn’t imply causation. But what does? (1:55:52)Can breakfast cereal be categorized as a soup? (2:07:36) 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.

In today’s episode, Greg and Eric begin by sharing a Good News segment (2:08), followed by a series of updates and clarifications (9:43). After some Feats of Strength (19:51), Eric provides a Research Roundup segment (25:50) with studies related to caffeine naps (26:15), intuitive eating (30:05), and metabolic adaptation to weight loss (38:50). After that, Greg and Eric lament the current state of peer-reviewed scientific publishing (1:09:58), and Greg catches up on a ton of Q&A questions from listeners (1:37:30).Sign up to receive Research Roundup emails or access the free “Best of MASS” issue.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)Good News (2:08)Updates/Clarifications: Prohormones, Fashion, Olive Oil Desserts (9:43)Feats of Strength (19:51)18 YO Jackson Powell squats 420 kg/925 lbs for a doubleChad Penson Totals 2197lb/996.5kg @198/90 to win the 2021 Kern US Open2021 Kern US Open - Hunter Henderson Squats 295kg/650lb @165 for a new ATWRPavlo Nakonechnyy pulls 435 kg/959 lbs for a triple (equipped)Lasha Talakhadze Hits Heaviest Snatch And Clean & Jerk Ever Caught On Film — 225KG And 270KGResearch Roundup (25:50)Caffeine naps (26:15): https://pubmed.ncbi.nlm.nih.gov/33571957/Intuitive eating  (30:05): https://pubmed.ncbi.nlm.nih.gov/33279464/Metabolic adaptation  (38:50): https://pubmed.ncbi.nlm.nih.gov/33762040/Greg’s controversial content (1:09:58): SBS Studies ArchiveMasks (1:16:18): RETRACTED: Facemasks in the COVID-19 era: A health hypothesisVitamin D (1:28:11)Letter from FDAPeer-reviewed paper on the topicQ&A (1:37:30)Is training for strength and hypertrophy simultaneously really useless? (1:37:54)Do the triceps become the prime movers when you get near maximal bench press loads? (1:43:42)Effect of Barbell Weight on the Structure of the Flat Bench PressVarying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training AdaptationsVariety is the Spice of Life: If You Want Well-Rounded Triceps Growth, You Need Both Compound and Single-Joint Exercises (MASS subscription required)A BIOMECHANICAL ANALYSIS OF THE BENCH PRESSAre there types of muscles that are resistant to hypertrophy? (1:51:02)Is combined supplementation with glucosamine and chondroitin an efficacious strategy for older lifters? Will it prevent or repair any joint wear and tear? (1:59:09)Effects of glucosamine, chondroitin, or placebo in patients with osteoarthritis of hip or knee: network meta-analysisEffectiveness and safety of glucosamine and chondroitin for the treatment of osteoarthritis: a meta-analysis of randomized controlled trialsWhat are some indicators that one needs extra conditioning for strength and hypertrophy? (2:03:40)How important is good food, really? (2:07:47)To Play Us Out: Bay leaves, people who speed up the podcast, foot shapes for intermittent fasting, and another podcast recommendation from Greg (2:15:07) 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.

Summary: In today’s episode, Greg and Eric reflect on the 4-year anniversary of their monthly research review called “Monthly Applications in Strength Sport,” also known as “MASS,” which they write alongside co-authors Dr. Mike Zourdos and Dr. Eric Helms (15:05). To commemorate the occasion, they’ve released a free “Best of MASS” issue and they're launching a big charity sale from April 27 - May 4. Greg and Eric also present Research Reviews about testosterone boosters (54:46) and barbell velocity-tracking technologies (39:37) in this episode, along with a Coach’s Corner segment about sticking points (1:35:54), some shocking information about eels (1:49:01), and much more. Links: Free PDF: Concise breakdowns of 10 recent training and nutrition studies. https://www.strongerbyscience.com/mass-best-of/To join in on the SBS conversation, check out our new Facebook group and subreddit.Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunitySubreddit: https://www.reddit.com/r/StrongerByScience/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 Stamps:Intro/Announcements (0:00). Good news (2:20). Feats of Strength (9:10). 4-year anniversary of MASS (15:05). Research Review: Technologies for measuring bar velocity (39:37). https://pubmed.ncbi.nlm.nih.gov/33666594/Research Review: Testosterone boosters (54:46).https://pubmed.ncbi.nlm.nih.gov/24559105/https://pubmed.ncbi.nlm.nih.gov/30790614/https://pubmed.ncbi.nlm.nih.gov/11701431/Coach’s Corner: Sticking Points (1:35:54). To Play Us Out: Breakfast casserole, frogs, and eels (1:49:01). https://www.newyorker.com/magazine/2020/05/25/where-do-eels-come-from 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.

SummaryGreg and Eric are back for Season 4! This episode begins with a big announcement about what Greg and Eric have been up to (0:01:17), followed by some Good News (0:06:11) and Feats of Strength (0:19:49). After that, Eric discusses some new research that appears to vindicate plant-based proteins (0:28:48), and Greg discusses new research about how BMI, fat mass, and fat-free mass relate to mortality risk (0:49:03). They close out the show with some practical tips from a Coach’s Corner segment (1:15:33), a few miscellaneous Q&As (1:20:12), and some cooking info to wrap up the episode (2:13:58).LinksIf you’d like to receive Research Roundup emails, please sign up for our email list. To join in on the SBS conversation, check out our  Facebook group and subredditFinally, 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 StampsWe’ve been building a diet app! (0:01:17). Good news  (0:06:11). Feats of Strength (0:19:49). Research Review (0:28:48). Plant proteins revisited:https://pubmed.ncbi.nlm.nih.gov/26224750/. https://pubmed.ncbi.nlm.nih.gov/33670701/. https://pubmed.ncbi.nlm.nih.gov/33172506/. https://pubmed.ncbi.nlm.nih.gov/33599941/. Relation of body fat mass and fat-free mass to total mortality (0:49:03):https://academic.oup.com/ajcn/article/113/3/639/6092216How your Myers-Briggs score dictates your intermittent fasting protocol (1:03:16). Very brief p-ratio update (1:13:46). https://www.strongerbyscience.com/p-ratios/. https://www.strongerbyscience.com/p-ratios-rebuttal/. https://www.strongerbyscience.com/p-ratios-rebuttal-2/. https://www.youtube.com/watch?v=QACnWACSZrs. Coach’s Corner (1:15:33). Q&A (1:20:12). Do mouthguards impact performance? (1:20:58). https://onlinelibrary.wiley.com/doi/10.1111/idj.12406. https://pubmed.ncbi.nlm.nih.gov/16888465/. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6323169/. https://pubmed.ncbi.nlm.nih.gov/19583574/. https://pubmed.ncbi.nlm.nih.gov/22290521/. https://pubmed.ncbi.nlm.nih.gov/25187241/. What are the connections between flexibility and hypertrophy or strength training? (1:24:44). Is ATP supplementation effective for performance enhancement? (1:36:34). Is phosphatidic acid supplementation effective? (1:40:40). https://www.researchgate.net/publication/340968601_Emerging_Nutritional_Supplements_for_Strength_and_Hypertrophy_An_Update_of_the_Current_LiteratureAre sugar-sweetened beverages inherently bad for health? (1:49:26). https://academic.oup.com/ajcn/advance-article-abstract/doi/10.1093/ajcn/nqz271/5651310?redirectedFrom=fulltexthttps://pubmed.ncbi.nlm.nih.gov/31116420/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4199877/Does neck strength influence concussion risk? (1:56:33). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6222152/Should volume, intensity, and/or frequency of training be titrated based on whether one is cutting or bulking? (2:04:51). To Play Us Out: Olive oil blondies of Sohla El-Waylly (2:13:58): https://www.youtube.com/watch?v=oQk9JmtJ2FcCheck Greg’s Instagram for macro-friendly meal prep recipes: https://www.instagram.com/gregnuckols/ 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.