Discover the intriguing role of estrogen in muscle growth and recovery, backed by animal studies despite mixed human research. Uncover the benefits of processed protein sources for vegetarians, challenging common dietary misconceptions. The discussion also delves into the importance of fiber for physique athletes and debunks the naturalistic fallacy in nutrition. You'll learn about the risks of ultra-processed foods and the significance of resistance training and cardiovascular exercises for injury prevention, wrapped in a lighthearted exploration of college football rivalries.

Dr. Eric Trexler, an exercise science professional, shares his journey of recovery after surgery. Dr. Mike Zourdos, a cognitive benefits expert, discusses his upcoming research linking aerobic exercise to improved memory. They explore the positive effects of both aerobic and resistance training on cognitive function and health. Other intriguing topics include nutrition timing for workouts, the impact of dietary choices on appetite, and the relationship between running and recovery. Listeners are treated to insightful Q&As on training methods and muscle building strategies.

Dr. Eric Trexler, an expert in exercise and nutrition, is joined by Dr. Lauren Colenso-Semple, who focuses on female hormonal issues. They dive into how hormonal contraceptives and menopause impact fat loss, revealing that hormonal changes alone aren't necessarily barriers to weight loss. The conversation flows to audience questions about dietary fiber, unique exercise techniques, and the effects of nutrition quality. They also share strategies for motivating older family members to exercise, emphasizing the role of behavior change in fostering a healthier lifestyle.

Celebrate the one-year mark with a dive into nasal breathing and food safety concerns regarding microwaving plastics. Explore the intricacies of energy systems and the metabolism of fats and carbohydrates during exercise. The hosts discuss the pitfalls of 'generalist experts' and emphasize the importance of specialization in health. Gain insights on effective training methods, including supersets for muscle growth and reverse Nordic exercises for quadriceps. Plus, myth-busting on calorie intake and body recomposition make for a lively discussion!

Delve into the vital balance between step counts and sleep quality, highlighting the dangers of prioritizing steps over rest. Discover how sleep duration impacts recovery and mortality, and the often-overestimated role of protein in muscle growth. Uncover the significance of sleep optimization in fitness and gain insight into dietary nitrate supplements with quality control tips. Learn about glycogen use in bodybuilding and effective hydration strategies tailored to various athlete needs for peak performance.

In this episode of "Office Hours Live," Dr. Eric Trexler and Dr. Mike Zourdos delve into a wide range of topics related to bodybuilding, strength training, and sports science. After a brief discussion about college football, they focus on the timing and planning of bulking and cutting phases, emphasizing the importance of long-term, intentional approaches rather than frequent switches back-and-forth. After that they address various listener questions, covering subjects such as fiber intake limits, optimal rest intervals between sets, training volume manipulation, the relationship between volume and muscle growth, and strategies for weight loss without calorie tracking. The conversation also explores muscle fiber type shifts in response to different training stimuli, the potential for new breakthrough supplements, and considerations for those using semaglutide for weight loss. Dr. Zourdos introduces the concept of the "cost" associated with various time-efficient training strategies, discussing their impact on fatigue and recovery. The episode concludes with an engaging discussion on elite marathon performances and predictions for future records. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://massresearchreview.com/office-hours/ Time stamps: 0:04: Intro, discussion about college football 3:58: Dr. Trexler introduces the main topic: transitioning between bulking and cutting phases 7:41: In-depth explanation of bulking and cutting strategies, emphasizing long-term approaches and intentional phase transitions 20:05: Dr. Zourdos provides analogies and reinforces the importance of patience and consistency in training 24:51: Discussion on the relationship between volume and muscle growth 27:39: Q&A segment begins, addressing topics such as fiber intake limits and rest intervals between sets 38:40: Conversation about training volume, recovery, and progressive overload 45:04: Further discussion on volume-hypertrophy relationship and optimal training strategies 49:44: Addressing questions about weight loss without tracking calories and fiber types in muscle 58:14: Discussion on muscle fiber type shifts in response to different training stimuli 1:05:46: Brief comments on potential "next creatine" supplements and considerations for those using semaglutide 1:09:24: Dr. Zourdos discusses the "cost" of various training strategies and their impact on fatigue and recovery 1:13:26: Closing segment, including a discussion on elite marathon times and predictions for future records

In this episode of "Office Hours Live" by MASS Research Review, Dr. Eric Trexler and guest Dr. Mike Zourdos cover a wide range of topics in exercise science and nutrition. The main focus is on volume cycling in resistance training, with Dr. Zourdos providing an in-depth explanation of its principles, implementation, and potential benefits. The discussion then shifts to a Q&A session, addressing various subjects such as the health effects of different saturated fats, the relationship between high-fat diets and testosterone levels, weight loss challenges during menopause, and maintaining consistent caloric surpluses while bulking. The hosts also discuss fatigue management tips for concurrent training in running and bodybuilding, the importance of protein sources for muscle gain, and the concept of "bulletproofing" body parts. The show concludes with book recommendations for those interested in anatomy and muscle hypertrophy. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://massresearchreview.com/office-hours/ Time stamps: 0:00 - Introduction 5:21 - Main topic: Volume cycling in resistance training 20:13 - Q&A session begins 20:37 - Discussion on saturated fats and their health effects 31:39 - Question about high-fat diets and testosterone levels 36:22 - Discussion on menopause and weight loss 37:44 - Question about consistency in caloric surplus during bulking 40:29 - Fatigue management tips for concurrent training (running and bodybuilding) 51:24 - Question about protein sources for muscle gain 53:09 - Discussion on "bulletproofing" body parts 57:33 - Question about drop sets and volume compensation 1:09:07 - Clarification on double progression vs. daily undulating periodization (DUP) 1:11:23 - Discussion on meal planning vs. flexible dieting 1:16:45 - Book recommendations for anatomy and muscle hypertrophy 1:19:36 - Wrap-up and closing remarks

Join Dr. Eric Trexler, a nutrition and exercise science expert, and Dr. Lauren Colenso-Semple, a specialist in nutrition and physiology, as they delve into bulking strategies for athletes. They highlight the importance of calorie surplus for muscle growth and discuss the nuances of various diets, including plant-based and meat sources. The duo tackles a range of questions, from dairy's impact on inflammation to injury prevention in training. They even explore muscle gains with low testosterone levels, emphasizing individual variability in hormone responses.

Dr. Eric Trexler is an expert in muscle building and training strategies, while Dr. Eric Helms sheds light on common misconceptions about body fat and muscle gain. They discuss how being too lean can actually hinder muscle growth and that higher body fat individuals can still build muscle effectively. The conversation covers troubleshooting problems during bulking, the importance of exercise variety, and addresses listener questions on specific muscle groups. They also clarify the role of lactate in exercise and discuss medical interventions in bodybuilding.

In this episode of "Office Hours Live," Dr. Eric Trexler and guest Dr. Eric Helms dive into a variety of topics in exercise science and nutrition. They begin by discussing the latest MASS Research Review, touching on sugar alcohols and cardiovascular risk, as well as the relationship between muscle mass and powerlifting performance. A significant portion of the episode is dedicated to an in-depth exploration of the "p-ratio" concept in fitness and bodybuilding, including its origins, applications, and potential misinterpretations, supported by a study on sumo wrestlers. The hosts then engage in a Q&A session, addressing concerns about fish consumption and mercury, the accuracy of repetitions in reserve (RIR) estimates in research, and the effects of rest redistribution and cluster sets on hypertrophy and power production. They also discuss proper Romanian Deadlift (RDL) technique, programming choices for back exercises, and the impact of training at different muscle lengths on hypertrophy and strength. The episode concludes with comprehensive explanations of progressive overload, volume load, and how to gauge progress in resistance training, as well as strategies for calorie distribution during bulking phases. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://massresearchreview.com/office-hours/ Time Stamps: 0:00: Intro & Discussion about the latest MASS Research Review issue, including articles on sugar alcohols and cardiovascular risk, and whether getting more muscular makes you a better powerlifter. 4:14: In-depth discussion about the concept of "p-ratio" in fitness and bodybuilding, including its origins, applications, and potential misinterpretations. They also discuss a study on sumo wrestlers and its implications for the p-ratio debate. 31:18: Q&A session begins. Discussion about fish consumption and mercury concerns. 35:11: Conversation about estimating repetitions in reserve (RIR) during resistance training and its accuracy in research studies. 38:46: Discussion on rest redistribution and cluster sets in training, and their effects on hypertrophy and power production. 43:46: Brief history of desiccated liver tablets as a supplement in bodybuilding. 45:19: Eric Helms shares his experience with recovering from a hamstring injury while training. 47:37: Detailed explanation of proper Romanian Deadlift (RDL) technique and common mistakes. 53:23: Eric Helms discusses his programming choices for back exercises and recovery management. 56:45: Extensive discussion on training at different muscle lengths, its impact on hypertrophy and strength, and practical applications for various exercises. 1:13:30: Conversation about calorie distribution during bulking phases. 1:19:08: In-depth explanation of progressive overload, volume load, and how to gauge progress in resistance training. 1:26:20: Closing remarks and show wrap-up.