The Stronger By Science Podcast

By StrongerByScience.com

Listen to a podcast, please open Podcast Republic app. Available on Google Play Store.


Category: Fitness & Nutrition

Open in iTunes


Open RSS feed


Open Website


Rate for this podcast

Subscribers: 351
Reviews: 4

Mark
 Mar 1, 2020
Entertaining and educational fitness podcast from two well-known and reputable researchers. Every episode is guaranteed to be full of informations and concepts more or less easily applicable. Plus, cooking recipes and enjoyable nerdy humor.

chris
 Dec 8, 2019

Claudio
 Aug 22, 2019

Bill O'Reilly
 May 30, 2019

Description

Greg Nuckols and Eric Trexler from Stronger By Science share evidence, anecdotes, and incoherent ramblings on training, nutrition, science, and life in general.

Episode Date
Fireside Chat #6: Research pet peeves, alternate careers, social media, and self-love
01:20:38

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #6, Greg sits down with Eric Trexler to discuss common research things that bother them, other careers they’ve considered (or are considering), their social media habits, how to develop self-love and positivity, and some of the most unbelievable outliers they’ve seen in the gym.

If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa. 

TIME STAMPS

What bothers you the most when you come across it in a study? (0:00:55). 

What other careers have you considered? Are there any other careers that you’d like to pursue in the future? (0:24:06). 

Are you mindful about what you share on social media? What’s your thought process behind what you post? (0:35:25). 

How does one develop self-love, self-confidence, and a positive outlook on life? (0:46:59). 

What are some of the most unbelievable “outlier things” you’ve seen in the gym? (1:02:18). 

May 21, 2020
Pelvic Health, Lifting During and After Pregnancy, and More with Marika Hart and Molly Galbraith
01:41:45

In today’s episode, Greg and Eric sit down for an interview with Molly Galbraith and Marika Hart from Girls Gone Strong. The conversation covers a wide range of female-specific lifting topics, including pelvic health, resistance training during and after pregnancy, and more. If you are a female lifter, or train female lifters, this interview is full of incredibly useful (and potentially surprising) information that isn’t discussed nearly as frequently as it should be.

Time Stamps

Pelvic health (incontinence, pelvic organ prolapse, pelvic floor dysfunction, and more) (0:00:49). 

Unbelievable prevalence statistics related to pelvic health in female athletes (0:15:26). 

Lifting and pregnancy: First trimester (0:39:38). 

Lifting and pregnancy: Second trimester (0:55:00). 

Lifting and pregnancy: Third trimester (1:02:31). 

Lifting and pregnancy: After childbirth (1:09:57). 

Other “blind spots” that male coaches should know about (1:27:51). 

Contact information and resources (1:35:15). 

Links to resources: 

Guidelines for pre- and postnatal exercise: 

Free resources for continued learning: 

Paid resource for continued learning:

May 14, 2020
Behavior Change and Eating Habits with Dr. Krista Scott-Dixon
01:04:17

In today’s episode, Greg and Eric sit down for an interview with Dr. Krista Scott-Dixon. Topics of discussion include behavior change, how to change eating behaviors, common mistakes that dieters and nutrition coaches make, and how someone might assess (and potentially improve) their relationship with food. 

Of course, this discussion is for educational purposes; if you suspect that you have disordered eating habits, you should consult with a qualified medical professional. 

Time Stamps

Krista’s background (0:01:18). 

Why is it so difficult to change behavior in general? (0:04:01). 

Are eating habits particularly hard to change? How do we successfully change them? (0:09:12). 

What are some big or common mistakes that nutrition coaches make with their clients? (0:28:42). 

What are the biggest mistakes you see people make when they have an unsuccessful diet attempt? (0:32:08). 

How do you make behavior change seem “sexy” or “exciting” to people? (0:38:12). 

What exactly influences our relationship with food, and how might we go about improving it? (0:47:51). 

The importance of cooking (0:58:00). 

May 07, 2020
Interview with Jeff Nippard: On genetic limits, FFMI, training, and nutrition
01:46:15

In today’s episode, Greg and Eric sit down for an interview with Jeff Nippard. Topics of discussion include genetic limits, fat-free mass index, high-frequency training, how Jeff’s training and nutrition approaches have evolved over the years, Jeff’s process for creating high-quality content, and the applications and limitations of EMG research. 

TIME STAMPS

How does it feel to be fake natty? (discussion on FFMI and genetics and FFMI) (0:01:12). 

How has your training evolved over the years? (0:13:55). 

High-frequency training (0:36:12). 

What’s your diet history? (discussion on bulking, post-cut weight gain, etc.) (1:06:50). 

The content side (discussion about Jeff’s process for creating content) (1:19:12). 

Applications and limitations of EMG research (1:32:43). 

Apr 30, 2020
Fireside Chat #5: Fitness myths, music, determinism, and the infamous 'Florida Man'
00:56:19

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #5, Greg sits down with Eric Trexler to discuss fitness myths that they wish were true, music, determinism, and the infamous “Florida Man.”

If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa

Time Stamps

Eric makes announcements (and flexes) (0:00:30). 

Links: https://www.nutritioncoachingglobal.com/. 
https://www.frontiersin.org/articles/10.3389/fpsyt.2020.00329/full. 

Fitness myths we wish were true (0:03:11). 

Music (0:17:24). 

  • Eric's favorites: Radiohead, INTERPOL, the strokes, the black keys, wilco/rage against the machine, audioslave, dave rawlings & gillian welch. 
  • Greg's favorites: Rise Against, Anberlin, Yellowcard, Silverstein.  Harder stuff:  RATM, Lamb of God, Children of Bodom. Mainstream stuff: Post Malone, Katy Perry (Teenage Dream), Taylor Swift (1989), Early BOB (adventures of bobby ray and strange clouds), Daft Punk, Muse, Kanye, Jay-Z, Eminem (super hit and miss), Borns, Chvrches, Kendrick, early Luda, Arctic Monkeys, J Cole. Slightly less popular: Coheed, Tech N9ne, Saosin, Run the Jewels, Shiny Toy Guns, Stormzy, Brother Ali, Freddie Gibbs. Older: Biggie, Billy Joel, Elton John, David Bowie, Earth Wind and Fire. While I’m working: classical guitar (John Williams, Andy McKee, Andres Segovia), or synthwave. 

Determinism (0:26:33). 

“Florida Man…” (0:45:12). 

Apr 23, 2020
Gut Health with Dr. Gabrielle Fundaro
01:10:13

In today’s episode, Greg and Eric sit down for an interview with Dr. Gabrielle Fundaro. The discussion covered a wide range of topics related to gut health, including fiber intake, meat intake, artificial sweeteners, sugar alcohols, probiotics, and much more. 

TIME STAMPS

Dr. Fundaro’s background (0:00:29). 

What exactly is “gut health”? (0:04:14). 

Are “enterotypes” legit?  (0:11:16). 

Fiber (0:15:50). 

Meat (0:18:57). 

Artificial sweeteners and sugar alcohols (0:26:46). 

Fermentable foods (0:40:00). 

Prebiotics and probiotics (0:44:55). 

Antibiotics (0:51:09). 

Fecal transplants (0:57:15). 

Summary and conclusions (1:02:44). 

Does Dr. Fundaro use any training or nutrition strategies that aren’t fully supported by scientific evidence yet? (1:06:01). 

Apr 16, 2020
Q&A: Training frequency, reducing caloric intake on rest days, and isometric training
01:31:43

In today’s episode, Greg and Eric share a little bit of good news, followed by a Q&A segment. Topics covered include training frequency, reducing caloric intake on rest days, strength reductions during weight loss, low-calorie diets, isometric training, and much more. Then, this week’s On The Rise segment features Daniel DeBrocke. Finally, Eric shares an easy lentil soup recipe that is actually pretty good.   

If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa

If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators

 

TIME STAMPS

Good News (00:01:08). Links: 

Q&A

Do you try to limit things like caffeine, artificial sweeteners, diet soda, or any calorie-free things, either during a weight loss diet or during maintenance or bulking phases? (00:07:11). 

How much of a difference do steroids make for muscle growth? (00:16:01). 

Links: 

https://www.strongerbyscience.com/much-steroids-increase-hypertrophy/. 

https://www.strongerbyscience.com/steroids-and-strength-differences/. 

When experiencing strength loss while cutting, how can you tell if the loss in strength is a natural part of being in a caloric deficit, or a result of overreaching? (00:23:06). 

I have been squatting 2 or 3 times a week for the last year. Is it reasonable to expect to continue progressing while only squatting once a week? How should I structure it to get the most out of it? (00:35:36). 

I've heard meal timing throughout the day is fairly inconsequential, but does the literature show any meaningful benefits to having high calorie workout days and low calorie rest days? Specifically for limiting fat accumulation? (00:44:04). 

What's the latest on strength and isometrics? Given gym closures and my limited home equipment, I'm thinking of using isometrics to help maintain strength on the squat, bench, and deadlift. (00:58:08). 

Study: https://www.ncbi.nlm.nih.gov/pubmed/30580468. 

Eric has mentioned a couple times that he's gotten down to 1500 calories during prep. Other than copious amounts of shredded chicken, what would the most nutritionally-complete 1500 calorie meal plan look like? (01:07:21). 

On The Rise: Daniel DeBrocke (01:21:13). 

https://kabukistrength.com/optimize-recovery-maximal-strength-gains-daniel-debrocke/. 

https://www.stackedstrength.com/. 

https://www.instagram.com/stackedstrength/. 

To Play Us Out: Chef Eric’s Easy Lentil Soup (01:24:58). 

Apr 09, 2020
Fireside Chat #4: Hidden talents, changing people's minds, and beer
01:15:50

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #4, Greg sits down with Eric Trexler to discuss their hidden talents, their transitions from “bro-science” to evidence-based fitness, changing peoples’ minds, and beer. 

If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa

Time Stamps

Hidden talents (00:01:07). 

Transitioning from “bro-science” to evidence-based fitness (00:19:38). 

Changing people’s minds (00:32:45). 

Beer (01:01:19). 

Apr 06, 2020
Fireside Chat #3: Style and fashion, defining moments, and food questions
00:59:30

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #3, Greg sits down with Eric Trexler to discuss their style and fashion preferences, reflect on a couple of defining moments in their lives, and answer a series of controversial food questions.

If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa

Apr 02, 2020
Fireside Chat #2
01:09:37

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #2, Greg sits down with Eric Trexler to discuss their biggest pet peeves and provide unreliable advice about dating and relationships.

If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa

Mar 30, 2020
Fireside Chat #1
00:59:42
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #1, Greg sits down with Eric Trexler to discuss television, film, and work-life balance. If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa
Mar 26, 2020
Immune Function, Home-Based Workouts, Fat Burners, and Lifting with Long Limbs
02:08:04

The COVID-19 pandemic has had wide-ranging impacts, with some of those impacts relating to fitness. In today’s episode, Greg and Eric discuss the small, free, easy things you can do to support normal immune function, and how to construct some effective home-based workouts with little to no equipment. After that, they debut a “Good News” segment, which we all could use, followed by a Q&A segment that includes questions about protein intake, lifting with long limbs, eating to support injury prevention (or recovery), bench press range of motion, fat burners, and more. Finally, Greg shares a risotto recipe to play us out, and Eric adds a couple extra tips to take that risotto to the next level.   

New article – "How to Make Gains Without a Gym" – https://www.strongerbyscience.com/no-gym/. 

If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa. 

If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators. 

Finally, keep an eye out for some extra, off-topic episodes in the days to come. 

 

TIME STAMPS

News and Announcements (0:01:35). 

Coach’s Corner (0:06:55). 

Supporting immune function (0:07:00). 

Home-based workouts with no (or minimal) equipment (0:20:29). 

Good News (0:48:20). 

Q&A (0:54:18). 

  • What is the evidence around nutrition and injury prevention or recovery? Specifically, is there any research on prolonged cuts and effect on risk of injury? (0:54:26).
  • Should long-limbed lifters train differently than lifters with more typical proportions? Does this advice change if the focus is strength versus hypertrophy? (1:00:05).
  • Two protein questions. 1) There are huge discrepancies with protein recommendations. Some organizations recommend as low as 0.36g per pound, but some bodybuilders eat 400-500g per day. Where is the sweet spot, and is it possible to over-do it? 2) For my total daily protein intake, should I only count proteins from animal and dairy sources, since they are considered “high-quality” or “complete” proteins? (1:17:29).
  • Is there enough evidence to justify modifying training to include some bench pressing with a particularly long range of motion? For example, adding in some bench pressing with a flatter back arch and narrower grip? (1:30:57).
  • I am currently taking a stim-free fat burner with several ingredients, and I feel like it helps curb my appetite. Are these ingredients actually doing anything, or am I just wasting my money? (1:41:13).

To Play Us Out: How to make risotto (1:52:46). 

Mar 23, 2020
Heart Rate Variability, Antagonist Stretching, and Chrononutrition
02:10:02

Greg and Eric’s plans to morph the show into a political podcast have met an untimely end, but the show must go on. In today’s episode, they discuss some totally unsubstantiated claims about the coronavirus, also known as COVID-19, followed by some impressive Feats of Strength. After that, Eric shares a research review about how the timing of your meals may alter the metabolic response to feeding, then Greg shares a research roundup about energy expenditure during times of vigorous mental effort, antagonist stretching for strength and power, and using heart rate variability to gauge your recovery from lifting. Then, Greg and Eric answer a few listener questions, share a very tentative recommendation for the “On the Rise” segment, and share a very confident recommendation for the “On the Rise” segment. To close the episode, Greg discusses some of his favorite sources of fun, informative educational content that is not fitness related, and Eric one-ups him by sharing the only source of information a person would ever need.

If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa

If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators

 

– TIME STAMPS –

New program for sale: Average to Savage 2.0: https://www.strongerbyscience.com/average-to-savage/ (0:00:59). 

Lamenting the untimely terminations of the Klobuchar and Bloomberg campaigns (0:05:30). 

Coronavirus (COVID-19) impacts the fitness world (0:07:29). 

 Feats of Strength (0:13:20). 

Research Review: Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner On High-Calorie as Well as Low-Calorie Meals (0:21:03). 

Research Roundup (0:35:31). 

Q&A (0:59:44). 

  •  Advice for reducing the interference effect for recreational lifters? (0:59:49). 
  • Do you need to worry about your muscle fiber type when it comes to power and rate of force development? From a training perspective, what can be done to improve power and rate of force development? (1:10:31). 
  • Given its osmolytic properties, could taking trimethylglycine (betaine) during “peak week” be a good idea for natural bodybuilders? Has it been tried before? (1:27:59). 
  • Are programs limited by our natural tendency to think in weeks? Could it be beneficial to have microcycles that last, for example, 5 days or 9 days? (1:45:15). 

On the Rise? Marco Sterpa (1:52:21). 

On the Rise: Travis Pollen (1:57:10). 

To Play Us Out (2:01:00)

  • Sources of fun, informative educational content that is not fitness-related. 
Mar 12, 2020
Antioxidants, Injury Risk Factors, and the Conjugate Method
01:58:25

We’re back with a new episode after a week of exhausting President’s Day and National Sticky Bun Day celebrations. In today’s episode, Greg shares some Feats of Strength, along with an announcement about how to participate in a Reddit Program Party featuring his new program, Average to Savage 2.0. This episode also features discussions about two new articles on the website; one article discusses everything lifters would want to know about antioxidants, and the other discusses which factors influence injury risk in powerlifters. After that, we discuss some research about muscle protein synthesis and links between artificial sweeteners and stroke risk, followed by some Q&A questions. We also debut a new segment called “On the Rise,” in which we showcase up-and-coming creators of fitness content that are worth a follow. Finally, to close out the show, Greg shares some cooking-related information, then I totally upstage and outshine him with my spicy chicken recipe. 

TIME STAMPS

Preparing for Leap Day (0:00:53). 

Announcement: Reddit Program Party, featuring Average to Savage 2.0 (0:01:32). 

Happy President’s Day and National Sticky Bun Day from the Stronger By Science Family (0:03:22). 

Feats of Strength (0:04:47). 

SBS Article Discussion: “Antioxidants for Lifters: A Review of the Evidence” (0:10:17). 

SBS Article Discussion: “What Factors Influence Injury Risk in Powerlifters? (Injury series, Part 3)” (0:36:57). 

Artificial Sweeteners and Risk of Stroke and Dementia (0:51:04). 

Links: 

Quick Research Review about factors influencing muscle protein synthesis (1:08:05)

Q&A (1:21:02). 

  • Does mouthwash affect blood pressure and muscle pumps by altering nitric oxide production? (1:21:09). 
  • What is Greg’s stance on the conjugate method for raw lifters? How would he adjust it, if necessary, for a raw lifter? (1:24:45). 
  • Is it okay to mix your creatine drink the night before you drink it? (1:35:50). 

New segment: On the Rise (1:39:55). 

To Play Us Out: Dueling Cooking Tips (1:45:41). 

  • Greg’s attempt: Cooking with mushrooms. 
  • Eric’s triumph: Easy spicy chicken recipe. 
Feb 27, 2020
Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training
03:10:46

Just in time for Valentine’s Day, Greg and Eric are back with another episode. First, Greg shares some recent Feats of Strength. Next, Greg & Eric answer some listeners’ questions about topics such as resting metabolic rate prediction equations, electromyography, vitamin D and fish oil supplementation, standing desks, and more. That’s followed by a Research Roundup segment, which covers recent research on plant-based proteins, training shy of failure, and artificial sweeteners, in addition to a critical review of “Why We Sleep.” Finally, the relationship between lifting technique and injury risk is discussed in a brief Coach’s Corner segment, and Greg shares some sous vide cooking tips to close out the episode.

Time Stamps

(0:00:26) Happy Valentine’s Day from the Stronger By Science Family.

(0:02:41) Feats of Strength.

Q&A:

  • (0:14:06) Can you cover the (in)accuracy of online RMR calculators?
  • (0:25:34) Lots of questions about EMG, stemming from the recent Barbalho study.
  • Study link: https://www.ncbi.nlm.nih.gov/pubmed/31975359. 
  • (0:40:10) I've heard that having additional muscle mass can have effects on metabolism. Is this true?
  • (0:44:58) When combining unilateral and bilateral training in the same session, is it more advantageous to do unilateral or bilateral first?
  • (0:50:53) Do either of you guys still see a point in vitamin D and fish oil supplementation?
  • (1:23:19) If I was born with poor lifting genes, yet continued to perform resistance exercises out of passion, and then give birth to a child who inherited my poor genes, who also performed resistance exercise...how many generations of children would be needed before a noticeable difference in lifting-specific genes was present?
  • (1:32:16) Are standing desks scientifically any better for athletes then sitting all day and how is that quantifiable?

Research Roundup

(2:28:04) A critical review of “Why We Sleep.” Article: https://guzey.com/books/why-we-sleep/.

(2:43:39) Coach’s Corner: Lifting technique and injury risk. Roundtable link: https://www.youtube.com/watch?v=Tt1869DNYLY.

(2:54:45) To Play Us Out: Sous vide cooking tips.

Feb 13, 2020
Cell Swelling, Genetic Ceilings, Touch-and-Go Deadlifts, and Load-Specific Adaptations
02:36:36

Greg and Eric are back with the second episode of Season 2, and it’s a great one. First, the guys discuss a ton of remarkable Feats of Strength from the last few weeks. Next, Greg & Eric answer some listeners’ questions about topics such as fat-free mass index, pre-workout nutrition, building strength without adding muscle, and whether or not you should use touch-and-go reps while deadlifting. That’s followed by a Research Roundup segment, which discusses some fascinating new articles about the relationship between muscle fluid volume and force, the effects of protein intake on bone health, and high-load versus low-load training. After that, Eric gives an explosive update on the drama related to the red meat/processed meat research that has caused quite a stir in the nutrition world. Finally, Greg delivers on his promise and explains how to bake the perfect loaf of sourdough bread. 

TIME STAMPS: 

(0:01:14) Announcement: Stronger By Science Studies Archive: 

(0:08:15) Feats of Strength. 

Q&A:

  • (0:32:48) What percentage of guys do you think can achieve a fat-free mass index above 25? 
  • (0:51:35) What are your thoughts on touch-and-go deadlifts versus resetting every rep? 
  • (0:59:57) Do you think it would be beneficial to implement “diet breaks” while bulking? 
  • (1:07:16) Do you have any evidence based suggestions for a female who is looking to maintain muscle and gain strength without inducing further hypertrophy? 
  • (1:20:40) How does my pre-workout meal look? 2 scoops of whey, 10g of dextrose, 30-45 minutes before working out. Also, would there be any benefit of a post-workout shake? 

Research Roundup: 

Drama (update): 

To Play Us Out: 

  • (2:18:54) How to bake the perfect loaf of sourdough bread. 
Jan 30, 2020
Doping, Collagen, Goals, and Hyperplasia
02:28:42

We’re back from our winter break with an excellent episode to kick off Season 2. This episode features an important update from the Game Changers cinematic universe, and some incredible feats of strength involving athletes with unbelievable longevity in a variety of physically demanding sports. Greg discusses a new documentary with some explosive allegations about doping in weightlifting, and then we get into some science-heavy segments with a Q&A and a Research Roundup. Topics include collagen supplementation, muscle hyperplasia, new caffeine research, and more. Finally, we discuss some more practical information about goal setting, programming your training during weight loss, and how to make really, really good caramel. 

TIME STAMPS

0:00:52 Winter break recap, show structure moving forward

0:06:23 Hugely important developments from the Game Changers cinematic universe

0:09:02 Feats of Strength

0:21:05 New documentary about doping in weightlifting

0:40:06 Q&A

0:40:21 What is the best way to achieve/plan for lifting goals going into the new year?

0:45:10 Is anyone looking into how we can increase our overall potential for muscle growth by boosting hyperplasia?

0:59:35 Does collagen or glycine supplementation provide any benefit to connective tissue, muscle, or skin, beyond simply increasing protein quantity?

1:13:13 What do you think about Brian Minor’s theory that being able to lift more is a result of hypertrophy, rather than hypertrophy being a result of lifting heavier?

1:26:09 Research Roundup

1:26:32 Effects of acute caffeine, theanine and tyrosine supplementation on mental and physical performance in athletes. https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0326-3

1:35:45 High Compared with Moderate Protein Intake Reduces Adaptive Thermogenesis and Induces a Negative Energy Balance during Long-term Weight-Loss Maintenance in Participants with Prediabetes in the Postobese State: A PREVIEW Study. https://academic.oup.com/jn/advance-article/doi/10.1093/jn/nxz281/5637681

1:43:51 Coach’s Corner: Setting good goals

1:53:28 To Play Us Out: Mailbag update on processed meat meta-analysis, and how to make really good caramels at home

Jan 16, 2020
Year in Review, Effective Reps and Antioxidants Revisited, Behavior Change, and Mike Tuchscherer
02:43:48

The final episode of the year begins with a brief recap of the wins and losses we experienced in 2019, and an announcement about our podcasting plans for 2020. After that, Greg shares some Feats of Strength, along with a “Hot Off the Presses” segment about recent research on the effective reps concept and antioxidant supplementation. In addition, Eric discusses some key behavior change theories to help you (or your clients) successfully modify their health-related habits and behaviors in 2020. Finally, Greg and Eric interview world champion powerlifter Mike Tuchscherer about all things powerlifting.

TIME STAMPS

0:00:41 Recap of 2019

0:11:24 Podcast plans for 2020

0:18:54 Feats of Strength

0:33:03 Hot Off the Presses: Effective Reps

0:42:49 Hot Off the Presses: Antioxidants. Studies discussed:

1:06:00 Coach’s Corner: Changing health-related habits and behaviors

1:19:39 To Play Us Out: New Year’s Resolutions

1:24:49 Interview: Mike Tuchscherer

1:31:50 Mike’s background

1:40:17 What are your biggest accomplishments as an athlete?

1:41:40 RPE (rating of perceived exertion) and RIR (repetitions in reserve) have become increasingly popular training concepts in recent years. Is this a double-edged sword? Are people using them in ways you didn’t foresee, or misusing them in ways that you find frustrating?

1:52:39 Emerging strategies - what’s the idea? How do you choose what to try in the first place?

1:59:53 How do you go about helping athletes find the best technique for themselves?

2:21:07 Since you’ve coached so many world-class lifters, what are signs a lifter is nearing their ultimate limits? What do you think ultimately limits progress?

2:30:16 Do you swear by any training methods or techniques that go against the scientific consensus (or conventional wisdom)?

2:40:40 Where can people stay up-to-date with Mike online?

Dec 26, 2019
Q&A: Myonuclei, Sodium Bicarbonate, Bands For Hypertrophy, and More Game Changers
01:26:56

In today’s episode, Greg and Eric field listener questions about how the myonuclear domain theory relates to hypertrophy, sodium bicarbonate supplementation, using bands for hypertrophy training, and more. In addition, Eric defends his honor, his integrity, and his original review of the Game Changers movie in response to harsh criticism.  

If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa

 

TIME STAMPS

0:00:44 What is Greg's take on the current state of the literature regarding the myonuclear domain theory and hypertrophy? Has he updated his position or recommendations since he published his “Grow Like a Newbie” article back in 2015?

0:16:46 What are your thoughts on sodium bicarbonate supplementation for the enhancement of sprint performance?

https://www.ncbi.nlm.nih.gov/pubmed/31533750

0:33:35 What is your take on using chains or bands, specifically when the goal is hypertrophy?

0:47:23 Can Eric discuss the recent “Game Changers” debate on the Joe Rogan podcast? Can he defend his indefensible review of the “Game Changers” movie, and defend his honor and integrity in the process?

1:13:28 Can your aerobic fitness level hinder your progress in a strength training program?

Dec 19, 2019
Fructose, Knee Sleeves, Weight Loss Variability, and James Krieger
02:48:50

Greg kicks off the episode with an insincere but legally valid apology, followed by some impressive feats of strength. Then, Eric covers a brand new fructose study in a new segment called “Hot Off the Presses,” and Greg shares some new research related to knee sleeves. After that, Eric has a big Research Roundup segment about why some people struggle to lose weight, and Greg provides some tips to help you perfect your turkey roasting. Finally, Greg and Eric interview James Krieger about topics including the insulin hypothesis, non-exercise activity thermogenesis, why you should or shouldn’t get your body composition measured, and more.

 

TIME STAMPS

0:01:19 Greg’s formal apology

0:05:50 Feats of strength

0:17:52 Hot Off The Press: High fructose diets

0:23:17 Hot Off The Press: Greg’s knee sleeve hypothesis. 
Studies referenced:

0:33:50 Research Roundup: Weight loss success is highly, highly individual

1:00:58 The incomplete list of things that affect weight loss variability

1:11:55 To Play Us Out: Turkey roasting tips

1:25:40 Interview with James Krieger

1:28:32 Insulin hypothesis: Definition and shortcomings

1:47:20 Non-exercise activity thermogenesis (NEAT) and weight loss/weight regain

2:10:06 Body composition measurement

2:19:25 Research in exercise science/sports nutrition

  • Biggest area requiring improvement?
  • What trends or changes do you hope or expect to see in the near future?

2:42:35 As a coach, do you use any strategies that lack scientific substantiation, or even “go against the grain” of the current consensus in the evidence-based fitness community?

2:46:49 Where can people find James online?

Dec 12, 2019
Q&A: High Protein Diets, Hardgainers, Exercise Variety, and Bone Adaptations
01:37:51

In today’s episode, Greg and Eric field listener questions about the use of machines versus free weights, the importance of exercise variety, why some “hardgainers” struggle to gain weight, some interesting physiological roles of bone, and much more. To finish off the episode, Greg and Eric share some advice on how aspiring students can obtain good letters of recommendation, and how to make your way into the world of research.  

If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa

 

TIME STAMPS

0:02:14 Are there any downsides associated with high protein diets? Is the “one gram per pound of body weight” rule good?

Study referenced: https://www.hindawi.com/journals/jnme/2016/9104792/

0:13:50 Is there any reason to believe that changing exercises circumvents the diminishing returns observed with completing several sets of the same exercise?

Study referenced: https://www.ncbi.nlm.nih.gov/pubmed/24832974

0:24:49 Are machines better or worse than free weights for hypertrophy?

Study referenced: https://www.ncbi.nlm.nih.gov/pubmed/27735888

0:36:39 We know that bone mineral density improves with weight training. Is there any reason to believe that purposefully improving bone mass could be a way to improve muscle mass and strength? Is it even possible to prioritize bone mass accretion in this manner?

Study referenced: https://www.ncbi.nlm.nih.gov/pubmed/27885410

0:50:13 Do "hardgainers" benefit from exceeding one gram of protein per pound of body weight? Do you see much in the literature about "hardgainers" who are female?

1:09:46 Is it possible to speculate that the diminished return from ‘training too hard’ can partly be explained by the magnitude of muscle protein breakdown exceeding the maximum magnitude of muscle protein synthesis that your body can stimulate in a single training session?

1:20:36 Do either of you have any recommendations on how to seek out a quality academic reference, without being a complete jerk about it? How can someone with aspirations of becoming a researcher get their start in the research world?

Dec 05, 2019
Glycogen Loading, Lower Back Pain, PowerBuilding, and Physical Culture with Ben Pollack
02:34:46

Greg kicks off the episode with some incredible feats of strength, followed by an enormous Research Roundup segment. Topics include glycogen depletion and loading, coffee as a pre-workout supplement, lower back pain, a phototherapy update, and more. Finally, Greg and Eric interview Ben Pollack, who tells us all about powerbuilding and the history of physical culture.

To take advantage of our big MASS Black Friday sale (Nov 25 - Dec 2), head over to https://www.strongerbyscience.com/mass/

 

TIME STAMPS

0:01:29 Feats of Strength

0:11:57 Research roundup

0:16:07 Castro et al: Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners

0:36:02 Update on Phototherapy

1:02:08 Macklin et al: A Meta-Analytical Review of Muscle Glycogen Replenishment

1:15:15 Pickering & Grgic: Is Coffee a Useful Source of Caffeine Preexercise?

1:21:55 Owen: Which specific modes of exercise training are most effective for treating low back pain? Network meta-analysis

https://bjsm.bmj.com/content/early/2019/10/28/bjsports-2019-100886

1:30:04 To Play Us Out: Reminder about MASS black friday sale (Nov 25 - Dec 2)

1:31:47 Interview with Ben Pollack

1:31:58 What is your background?

1:34:28 PowerBuilding: Are you 50/50, or do you prefer one more than the other?

1:35:49 How do you generally set up a powerbuilding program? How does it change as short-term focus shifts from one sport to the other?

1:43:58 How do you feel about recent opinion papers suggesting that the change in muscle size over a training career is virtually unrelated to changes in strength?

1:48:04 Do you think most bodybuilders would benefit from adopting certain aspects of powerlifting training?

1:49:24 Do you think most powerlifters would benefit from adopting certain aspects of bodybuilding training?

1:53:19 As someone who has a foot in both communities, what are things that bodybuilders don’t understand about powerlifting?  What are things that powerlifters don’t understand about bodybuilders?

1:56:04 What is physical culture?

1:57:28 Why pursue physical culture as an academic pursuit? Why is it important?

2:00:26 What are the roots of physical culture in the West?  What are some major physical culture traditions elsewhere that people may not be aware of?

2:08:03 Why did you choose to study Jack LaLanne?

2:23:39 What is your favorite lifter (or lifting achievement) that most people have never heard about?

2:26:50 How have opinions on strength training changed over time?  How has media portrayal of strength training changed over time?

2:32:59 Where can people find you online?

Nov 28, 2019
Q&A: Bands, Chains, Useful Supplements, and Tweaking Your Program
01:45:42

In today’s episode, Greg and Eric field listener questions about protein powders, accommodating resistance (bands, chains, etc.), pull-up technique, how to tweak your training program to break through plateaus, and much more. To finish off the episode, Greg and Eric share their perspectives on the most useful, evidence-based supplements.  

If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa

To take advantage of our big MASS Black Friday sale (Nov 25 - Dec 2), head over to https://www.strongerbyscience.com/mass/

 

TIME STAMPS

0:01:52 Announcement: Biggest MASS sale of the year

0:03:25 Responding to the controversy

0:10:17 How do you ease into a high volume, hypertrophy-focused mesocycle after a powerlifting meet without losing your strength gains?

0:17:13 Is there any benefit to a "personalized" protein supplement blend, or is it just an excuse to increase the price?

0:26:04 How do you tweak a lifting program to break through plateaus and ensure continued progress?

0:43:03 What is your opinion on mass gainers? 

0:50:58 “The Other Eric” (Helms) doesn’t appear to lift his chin all the way to the bar when doing pull-ups. For strength and hypertrophy goals, is it important to do so?

0:58:56 Are there any merits to this study (https://tinyurl.com/y2mzemnw)? Are its conclusions accurate?

1:10:18 What's your take on accommodating resistance for absolute strength?

1:23:18 Which supplements don't suck?

1:41:42 Important lasagna and pasta feedback

Nov 21, 2019
Protein, Fiber, Phototherapy, and Intro to Strongman with James Deffinbaugh
02:22:58

In this episode, Greg and Eric have no idea what a new discovery about lactate means, but it seems important. Greg shares some impressive feats of strength, followed by a research roundup segment in which Eric discusses protein intake, sodium bicarbonate supplementation, dietary fiber, and more. After that, Greg gives an overview of the research pertaining to phototherapy or laser therapy, and shares some tips for baking really good bread. Finally, Greg and Eric interview pro strongman James Deffinbaugh, who tells us all about the world of strongman, including tips on how to get started if you’re interested in the sport.

As a reminder, we recently extracted and categorized clips from all of our previous podcast episodes to help you find the exact topics you’re looking for. To check out this new resource, head over to StrongerByScience.com/qa

 

TIME STAMPS

0:01:28 In the news: histone lactylation links metabolism and gene regulation

Links: https://www.nature.com/articles/d41586-019-03122-1?fbclid=IwAR05X9iOk50n84Tu6-Yp2z8gHgXhTu98hz2u9lZVnKnmqF2ckFYJxD6dLdA

https://suppversity.blogspot.com/2015/01/revisiting-caffeine-lactate-in.html?fbclid=IwAR2zNlc_TzLpQuh2j4OaKwfkVC9l7nqWcDPQyqRzgTNAvOpxxwVXik_6yzg

0:09:50 Feats of strength

0:18:20 Research Roundup: Sodium bicarbonate, detoxification supplements, protein, and fiber

Links:

https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0309-4

https://www.ncbi.nlm.nih.gov/pubmed/29958034

https://academic.oup.com/jn/advance-article-abstract/doi/10.1093/jn/nxz249/5588642?redirectedFrom=fulltext

https://www.ncbi.nlm.nih.gov/pubmed/31028659

https://academic.oup.com/jn/article-abstract/149/10/1742/5512578?redirectedFrom=fulltext

https://academic.oup.com/jn/advance-article-abstract/doi/10.1093/jn/nxz248/5580874?redirectedFrom=fulltext

0:51:23 An overview of phototherapy/laser therapy

Link:

https://link.springer.com/article/10.1007/s00421-014-3055-y

1:07:48 To Play Us Out: Greg’s cooking tips (baking bread)

1:17:50 Interview: James Deffinbaugh

1:19:10 What’s James’ background? What got him into lifting and strongman?

1:24:00 What are James’ biggest achievements and best lifts?

1:27:21 Most of the audience are powerlifters and bodybuilders. What glaring weaknesses would a typical powerlifter or bodybuilder have if they wanted to transition to strongman?

1:30:42 A common misconception is that all strongmen are 6’8” and 400lbs. What are the divisions?

1:32:27 How do you find a strongman gym? How can you train for strongman if there’s not a strongman gym nearby? How do you find competitions in your area?

1:36:17 How do you balance general strength training versus event training

1:41:37 Most powerlifters and bodybuilders think in terms of sets and reps. How do you program for events like carries and holds?

1:45:29 Technique requirements in powerlifting versus strongman

1:51:07 Nutrition in strongman- is there a big focus on nutrition among higher-level competitors? Are there any specific diets that are currently popular or trending?

1:53:02 Drugs in strongman - what percentage of competitors do you think are drug-free? How’s the plan for drug-tested nationals coming along?

2:03:41 How do you know you’re strong enough to actually make competing worthwhile?

2:05:50 It seems like there’s more injuries in strongman than other strength sports. Does that match your experience? What sorts of injuries are common? What prehab work or training modifications help make training safer?

2:13:31 Who are some strongmen and strongwomen on the rise to look out for?

2:19:28 Any closing advice for someone interested in getting into the sport?

2:21:08 Where can people find James online?

Nov 14, 2019
Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters
02:07:58

In today’s episode, Greg and Eric field listener questions about how much time powerlifters should spend training for hypertrophy, how frequently to bulk, optimal rest periods for strength and hypertrophy, whether or not you need to be doing deadlifts or deadlift variations for physique-related goals, and much more. To finish off the episode, Greg shares some tips on how aspiring fitness professionals can improve their writing skills and start getting published.

On a related note, we recently rolled out a new feature on the Stronger By Science website. We have extracted clips from all of our previous podcast episodes and organized them by topic, so you can quickly find in-depth answers to your training and nutrition-related questions. To check it out, head over to strongerbyscience.com/QA

If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa

 

TIME STAMPS

0:01:05 History lesson: Strength coaches in college sports

0:04:43 Two questions:

  1. In a good powerlifting program, how much time or volume should be spent on hypertrophy work, and how should this change based on training experience and in-season versus off-season training? 
  2. I want to look jacked. How do I know if I am strong enough to be messing with bodybuilding-style training and accessory work? Should I just be focused on getting stronger until my main lifts are more competitive?

0:14:20 There has been a lot of discussion about bulking on recent shows. I would be interested in hearing about practical recommendations regarding the frequency of bulking and cutting. How often is common? Is there a ceiling where it's no longer effective, or even harmful, over a given time period?

0:29:57 Two questions:

  1. I've noticed that as my lifts have gotten stronger, my rest periods are becoming longer. What's the mechanism behind that?
  2. What does the literature say about rest time between sets for maximizing hypertrophy versus maximizing strength? Is it possible to take too much or little?

0:52:18 Rank these sports in order of difficulty and competitiveness: men's natural bodybuilding, men's natural classic physique, baseball, basketball and football.

0:55:09 Is body mass index (BMI) still accurate for people who are much taller (or shorter) than average?

1:05:53 Is completely eschewing the deadlift and all deadlift variations acceptable from a bodybuilding standpoint? If so, can you name a couple of accomplished bodybuilders who have reached their level without incorporating deadlifts into their training? To what extent can I make up for deadlift gains with a bunch of other exercises targeting the posterior chain, forearms, and upper traps?

1:12:45 I’ve been trying to get more sleep (at least 8-9 hours or more per night). However, I typically end up either waking up earlier or waking up more frequently throughout the night, resulting in poorer sleep than normal. Is this a sign that I shouldn't be trying to force more sleep, and should return to my typical sleep habits?

1:22:06 Are you ever concerned about a client having high creatinine levels? 

1:27:00 I once heard Greg say that one reason he's never taken anabolic steroids is their potential impact on cognition, but I've never seen anyone else reference that as a side effect. Could he elaborate?

1:37:13 More and more studies show that a plant based diet is healthier than one that includes meat and other animal products. How does this relate to gains and weight loss?

1:48:18 I was wondering if you guys could provide any advice for students looking to improve their writing skills for science-based fitness articles. Related to that, what would be a useful approach for getting published on well-known websites?

Nov 07, 2019
The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
02:50:46

In this episode, Greg and Eric judge a carnivore diet book by its cover. After feats of strength, Greg and Eric discuss “The Game Changers,” a recent documentary with some bold claims about vegan diets, followed by a Research Roundup segment in which Greg discusses recent studies about foam rolling and training. Finally, Greg and Eric interview Michael Hull from Examine.com, who tells us all about the pros and cons of ketogenic diets.

 

TIME STAMPS

0:00:54 In-depth book cover review: carnivore diet edition

0:07:15 Feats of Strength

0:26:24 Film Review: “The Game Changers”

0:52:01 Research Roundup: Foam rolling and training

Papers discussed:

https://link.springer.com/article/10.1007/s40279-019-01205-7

https://www.sciencedirect.com/science/article/pii/S0531556519301937

https://www.frontiersin.org/articles/10.3389/fphys.2019.01203/full

https://www.ncbi.nlm.nih.gov/pubmed/31104484

1:22:27 To Play Us Out: a follow-up on our pain discussion from Episode 22

1:29:53 Interview: Michael Hull from Examine.com

1:30:03 Michael’s background and role at Examine.com

1:32:08 Examine’s new guide on ketogenic diets

1:34:14 What were the topics that the authors disagreed about during the writing process?

1:36:29 Were any of the authors extremely pro-keto or anti-keto when the project began?

1:37:41 How do you define a ketogenic diet?

1:38:39 What are the potential benefits of adopting a ketogenic diet?

1:41:08 For a ketogenic diet, how low do carbs need to be? Does it vary from person to person?

1:42:21 Does high protein intake kick you out of ketosis?

1:45:09 How do you know if you’re in ketosis or not?

1:50:35 Do you really need to have high fat intake, or is carb restriction sufficient?

1:51:56 How good or bad is the adherence rate in keto diet studies?

1:55:17 What are the potential drawbacks of a ketogenic diet? What micronutrients might be missing?

1:58:52 Do ketogenic diets have negative effects on cholesterol/blood lipids or hair loss?

2:03:46 Is it possible to predict who will respond relatively well (or poorly) to a ketogenic diet?

2:07:11 Net carbs versus total carbs

2:08:44 What are the effects of keto on fat loss, muscle gain, and muscle retention?

2:16:02 What are the effects of keto on physical performance?

2:24:01 Summarizing the effects of keto

2:27:31 Is keto potentially helpful for any conditions other than certain types of epilepsy?

2:34:52 Are there any applications for ketone supplements?

2:39:24 How popular are ketogenic diets?

2:45:55 Who is keto good for?

2:48:45 Where can people keep up with Michael online?

Oct 31, 2019
Q&A: Carbs, Sodium, and Experimenting with Your Training
02:04:07

In today’s episode, Greg and Eric field listener questions about carbohydrate intake, sodium intake, training to improve speed or strength-endurance, experimenting with training styles and variables to find out what works for you, the minimum necessary volume per session, and more. To finish off the episode, Greg and Eric discuss Bayesian statistics, and how to start a fitness career without a formal academic background in exercise or nutrition.

If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa

 

TIME STAMPS

0:01:55 What is the best approach for increasing strength endurance (that is, increasing maximum reps for a given exercise)?

0:16:36 Two questions combined:

  1. Is it ever beneficial to lift weights in a fasted state?
  2. I train very early in the morning and drink a protein shake prior to training. Anything else you recommend to do or eat before working out in a fasted state?

0:29:00 What is the relationship between training frequency and recoverable volume? Spreading work across more sessions seems as if it would allow more to be done, but is a minimum volume per session necessary to get sufficient stimulus?

0:37:32 What effects does sugar intake have on performance and composition?

0:49:44 What are the best ways to improve speed using resistance training?

0:52:29 Does the relative split of daily dietary intake of carbs and fat really matter for hypertrophy, strength, and body composition?

1:08:46 How important is delayed onset muscle soreness (DOMS)? I've been powerlifting for a little over 18 months and have never experienced any significant amount of soreness, but my program contains reasonably high training volume and frequency.

1:13:46 What are your thoughts on sodium intake for lifters, whether in absolute terms or relative to potassium intake?

1:29:23 How important is it for trainees to experiment with different training styles to see what methods may work best for them? How would you recommend organizing an experimental period of training to see if for example you respond better to speed or power training and what should be measured/benchmarked against?

1:41:10 Do you think that Bayesian Statistics will be used in future studies for analysis?

1:53:41 As someone who went the standard business route after college and is getting minimal satisfaction from their current career, how possible is it to get proper certifications for nutrition and personal training to make a career out of something I am more passionate about?

Oct 24, 2019
Red Meat, Deloads, and Pain with Dr. Michael Ray
02:49:24

0:00:38 Thorough report on whether or not Iceland is windy (it is)

0:02:02 Feats of Strength

0:14:14 Research Review: Red meat and processed meat

1:01:50 Coach’s Corner: Deloads

1:24:58 To Play Us Out: A quick primer on the biopsychosocial model, as it relates to pain

1:32:23 Interview: Michael Ray

1:33:37 Mike’s background

1:36:05 The chiropractic field

1:47:40 Pain science

2:04:02 Relationship between joint morphology and pain/injury

2:15:01 Practical aspects of addressing or dealing with pain

2:28:46 Good versus bad movement, as it relates to pain and injury

2:38:41 A practical discussion on applied kinesiology

2:43:01 Does Michael believe in any specific training strategies that lack supporting research, or that directly oppose the existing research findings?

2:46:11 Where to find Michael online

Oct 17, 2019
Q&A: BCAAs, Mini-Cuts, Sex Differences, and First Meet Tips
01:32:37

In today’s episode, Greg and Eric field listener questions about branched chain amino acids, mini-cuts, potential differences between males and females, tips for your first powerlifting meet, and more. To finish off the episode, Greg and Eric discuss their favorite quad exercises for building up big legs and a big squat. 

Remember: We have a NEW process for submitting questions! If you want your questions answered on a future episode, submit them using the following link:

tiny.cc/sbsqa

 

TIME STAMPS

0:00:56 How does chronological age affect potential training status? Do you limit your potential by starting to lift later in life?

0:12:08 Are essential amino acids (EAAs) more useful than branched-chain amino acids (BCAAs)?

0:32:10 Most research uses men as a sample population. Do you think that the findings apply to women in equal measure?

0:41:40 What is your opinion on mini cuts during an extended gaining phase? How long a mini cut should be, how aggressive should the caloric deficit be, and what should be training like?

0:50:15 Do either of you have any recommendations for someone preparing for their first powerlifting meet?

1:09:59 In a recent podcast you suggested buying an exercise physiology textbook. Is an old edition of a textbook worth reading, or would there be too much outdated information?

1:21:57 What are the best exercises for increasing quadriceps size and strength to help with squatting?

Oct 10, 2019
Reading Research, the Placebo Diet, Muscle Memory, and Alex Kolliari-Turner
02:50:15

In this episode, college football makes its first ever appearance in the “Feats of Strength” segment. Then, Greg and Eric share some practical tips for evaluating and interpreting exercise and nutrition research, Eric shares a Read of the Week segment about the placebo effect of believing you’re on a diet, and Greg discusses training lift variations that are different than your competition lifts. Finally, Greg shares his onion jam recipe, followed by an interview with Alex Kolliari-Turner, who tells us about his exciting new research on “muscle memory” and the effects of steroid use on muscle myonuclei.

As we mention in this episode, Alex Kolliari-Turner is currently recruiting participants for his study on how muscle myonuclei numbers change during and after steroid use. For 2019 data collection, October 26th, 27th, 28th are the last opportunities for current and past steroid users living within Europe to get involved. They will be doing sampling in 2020, so even if you can't make the October dates, you should still get in touch with Alex using the following email address: A.Kolliari-Turner@brighton.ac.uk

TIME STAMPS

0:01:17 Feats of Strength

0:07:05 Discussion on how to read and interpret research

0:08:21 Going beyond the abstract

0:13:51 Misleading referencing

0:14:48 Author bias

0:20:45 “Generous” statistical interpretation

0:28:56 Conclusions about things that weren’t actually measured

0:35:07 Radical ideas about what introduction and discussion sections should look like

0:42:18 Read of the Week: “Studying a Possible Placebo Effect of an Imaginary Low-Calorie Diet”

Study: https://www.frontiersin.org/articles/10.3389/fpsyt.2019.00550/full

0:43:41 Methods

0:45:57 Results and discussion

1:01:33 Coach’s Corner: Training lifts vs. competition lifts. Sometimes it makes sense to focus on non-competition lifts, or train a competition lift with altered technique that you don’t compete with

1:13:00 To play us out: recipe time (onion jam)

1:28:23 Interview with Alex Kolliari-Turner

1:28:36 Alex’s background

1:31:06 Why are satellite cells and myonuclei important for muscle physiology?

1:33:34 Why do so many studies measure satellite cells instead of myonuclei?

1:34:24 The concept of “muscle memory”

1:42:37 How do anabolic steroids affect myonuclei? Do myonuclear changes revert back to normal when people stop using steroids?

1:54:22 An overview of Alex’s current study on myonuclei numbers in current and former steroid users (note: recruitment is ongoing. Please contact Alex if interested in participating)

2:02:53 Steroid policies differ from country to country

2:06:31 When Alex’s current study is done, what effects could it have on anti-doping policy in the future? 

2:10:12 How long should someone be banned from sport when they’re caught using steroids?

2:15:31 To what degree is satellite cell activation predictive of the accumulation of myonuclei? What are the mechanisms that contribute to myonuclear accretion? Are there important physiological roles of satellite cells that do not become activated?

2:29:52 Why do muscles eventually stop growing?

2:46:59 How can people stay in touch with Alex Kolliari-Turner, or contact him about participating in his study?

Email: A.Kolliari-Turner@brighton.ac.uk

Oct 03, 2019
Q&A: Fasted Training, Training Frequency, and How Much Research is Enough?
01:57:50

In today’s episode, Greg and Eric field listener questions about fasted training, peaking for meets, recovering from a diet, training frequency, and more. To finish off the episode, Greg and Eric discuss how much evidence is needed before they consider applying a new strategy to their own training or coaching. 

As we mention in this episode, Alex Kolliari-Turner is currently recruiting participants for a study on how muscle myonuclei numbers change during and after steroid use. For 2019 data collection, October 26th, 27th, 28th are the last opportunities for current and past steroid users living within Europe to get involved. They will be doing sampling in 2020, so even if you can't make the October dates, you should still get in touch with Alex using the following email address:

A.Kolliari-Turner@brighton.ac.uk

Remember: We have a NEW process for submitting questions! If you want your questions answered on a future episode, submit them using the following link:

tiny.cc/sbsqa

 

TIME STAMPS

0:00:49 Alex Kolliari-Turner is recruiting participants for a very important study

0:02:57 Are there benefits of fasted cardio for performance?

0:18:05 I have two powerlifting meets, separated four weeks apart. How do I train to be peaked for both of them?

0:39:28 How long it takes to metabolically recover from long-duration diets?

0:52:35 Which training approach is preferable for strength: daily undulating periodization (DUP) within blocks, or high-frequency Norwegian-style training?

1:00:47 Discussion on training frequency

1:14:14 What is your take on intuitive eating? Does our body have a built in mechanism which will increase hunger when our body registers the necessity for muscle growth?

1:28:04 What exercise would you use for mechanical tension/overload for the chest when not doing the bench press?

1:38:54 Do weighted thrusts help squats much?

1:43:47 How much evidence and research would it take for you to implement new findings into your own practice? One study with a large effect size, or multiple replicated studies?

Sep 26, 2019
Effective Reps, Antioxidants, Optimal Training Volume, and Lauren Colenso-Semple
03:00:49

In this episode, Eric Trexler formally announces that he is a different person than Eric Helms. Greg shares some impressive feats of strength, Eric shares a Research Review segment about how antioxidants relate to nitric oxide and hypertrophy, and Greg tells us all about his new article on the concept of “effective reps.” Greg and Eric also interview Lauren Colenso-Semple, who tells us about muscle fiber types, her recent study on training volume for resistance-trained females, and the optimal Doritos flavor.

TIME STAMPS

0:00:40 Eric Trexler formally announces that he is a different person than Eric Helms

Stronger By Science coaching program: https://www.strongerbyscience.com/coaching/

0:09:12 Feats of Strength

0:21:30 Research Review: how antioxidants relate to nitric oxide and hypertrophy

0:47:01 Discussion about Greg’s recent Stronger By Science article on “effective reps." Article link: http://www.strongerbyscience.com/effective-reps/

1:27:06 “Hard sets” and training to failure

1:43:59 To play us out: an update on Ohio State trademarking the word “THE”

1:46:04 Interview with Lauren Colenso-Semple

1:47:45 Lauren’s recent study on training volume in resistance-trained females

2:12:54 Lauren’s research on muscle fiber types

2:39:51 Completely useless discussion on wine tasting certifications

2:45:03 Does Lauren believe in any specific training or nutrition strategies that lack supporting research, or that directly oppose the existing research findings?

2:50:32 Where can people find Lauren Colenso-Semple online?

2:51:58 Completely useless discussion on social media, snack foods, and Shrek ketchup

Sep 19, 2019
Q&A: Dreamer Bulks, Concurrent Training, Recovery Modalities, and Valuing Research
01:38:14

In today’s episode, Greg and Eric field listener questions about the optimal rate of weight gain while bulking, rep ranges for hypertrophy, soreness, concurrent training, recovery modalities, and more. To finish off the episode, Greg and Eric explain why research should still broadly be valued and utilized, despite the likelihood that there’s some pretty low-quality research hiding within the overall body of literature.

Remember: We have a NEW process for submitting questions! If you want your questions answered on a future episode, submit them using the following link:

tiny.cc/sbsqa

TIME STAMPS

0:00:48 Results are IN for the Stronger By Science Lasagna Cook-Off

0:04:56 When bulking, what are the pros and cons of utilizing a rapid rate of weight gain? Studies discussed:
https://www.ncbi.nlm.nih.gov/pubmed/31247944
https://www.ncbi.nlm.nih.gov/pubmed/31482093

0:25:01 In terms of hypertrophy, how do routines with sets of 20-30 repetitions differ in comparison to a similar volume of sets in the 8-12 rep range?

0:35:23 How can we improve sleep to help training? Study discussed:
https://www.ncbi.nlm.nih.gov/pubmed/31288293

0:47:03 If soreness isn't a good indicator of gains, how do you know how hard to train?

0:51:14 What are the best ways to do concurrent training (i.e., combining cardio with resistance training)? Study discussed:
https://www.ncbi.nlm.nih.gov/pubmed/30355976

1:09:00 What effects can active release therapy, acupuncture, massages, stretching have on training?

1:20:35 How do you reconcile value for research, with the likelihood that there’s some degree of really bad research out there, and that many people can’t tell the difference between good and bad research?

Sep 12, 2019
Changing Your Mind, Internet Arguments, Metabolic Adaptation, and Leigh Peele
03:04:40

In this episode, Eric has some grievances to get off his chest, and Greg and Eric team up on “Feats of Strength” to highlight some impressive lifts and pay tribute to a legend. Eric has a Coach's Corner segment about some practical aspects of metabolic adaptation during weight loss, and a new “Question of the Day” segment challenges Eric and Greg to share some ideas they’ve changed their mind about throughout their careers. Finally, Greg shares some cooking tips for making macro-friendly (but flavorful) stews, and Eric and Greg share predictions for the forthcoming college football season. Greg and Eric also interview Leigh Peele, who tells us about the early days of the evidence-based fitness movement, weight loss, and metabolic adaptation.

TIME STAMPS

0:02:54 Airing of grievances

0:07:51 Feats of Strength

0:20:44 Coach's Corner, part 1: Metabolic adaptation

0:31:10 Coach's Corner, part 2: Don’t inject your urine

0:49:46 Question of the day: What are some big things that you’ve changed your mind about over the years?

1:23:51 Recipe time: stews

1:36:18 To play us out: college football predictions, and trademarking the word “THE”

1:41:14 Interview with Leigh Peele

1:42:04 Why is Leigh too busy to accept our dinner invitation, but free enough for a lengthy podcast appearance?

1:46:19 What is a “layman researcher?”

1:47:51 Early days on the evidence-based fitness forums

1:49:54 The transition from trainer to layman researcher and teacher

2:02:04 When ideas rapidly turn from “outrageous” to “obvious”

2:11:17 Metabolic adaptation and starvation mode

2:29:19 Transitioning after weight loss is achieved

2:50:10 Does Leigh believe in any specific training or nutrition strategies that lack supporting research, or that directly oppose the existing research findings?

3:00:06 Where can people find Leigh Peele online?

Sep 05, 2019
Q&A: Keto, Rapid Fat Loss, Deadlifts, and Faulty Movement Patterns
02:06:05
Aug 29, 2019
Sleep, Response Heterogeneity, and Dr. Brandon Roberts
02:26:29
Aug 22, 2019
Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders
01:36:14
Aug 15, 2019
Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley
02:06:04
Aug 08, 2019
Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises
01:32:59
Aug 01, 2019
Coaching Cues, Fat-Free Mass Index, Non-Responders, and Dr. Brad Dieter
02:25:08
Jul 25, 2019
Q&A: Hormonal Contraceptives, Rates of Weight Loss/Weight Gain, Timeline of Training Adaptations
01:37:02
Jul 18, 2019
Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms
02:33:01
Jul 11, 2019
Q&A: CBD, Junk Volume, Eccentric Training, and Building a Following in Fitness
01:25:00
In today’s episode, Greg and Eric field listener questions about CBD, volume versus intensity for strength gains, the concept of “junk volume,” eccentric-focused training, and how Greg managed to build a business in the fitness industry.
Jul 04, 2019
Caffeine and Health, Sex-Based Caffeine Differences, and IPF World Champion Natalie Hanson
02:24:30
In Episode 6, Greg and Eric discuss two recent studies about caffeine. One paper has been all over the media, with headlines suggesting that there’s no harm in drinking 25 cups of coffee per day. The other study sought to determine if men and women have the same response to a pre-exercise dose of caffeine. Greg and Eric are also joined by IPF World Champion Natalie Hanson to discuss her most recent world championship, raw vs. equipped powerlifting, and some challenges that women face in fitness and powerlifting.
Jun 27, 2019
Q&A: Dropping Weight, Building Strength to Promote Hypertrophy, and Training Around Pain
01:17:14
In today’s episode, Greg and Eric discuss how to cut weight for powerlifting, dealing with exercises that cause pain, the acceptability of putting pineapple on pizza, and much more.
Jun 20, 2019
Supplement Regulation, Steroids, and Rick Collins, Esq.
02:18:13
In Episode 4, Eric discusses the challenges of being an ultra-elite two-sport athlete with a bad hip, and Greg shares some crazy feats of strength. Greg and Eric are joined by Rick Collins, Esq., CSCS, one of the top legal experts in the world of dietary supplements, for an in-depth discussion about how supplements are regulated, notable instances in which supplement regulation has failed, and how consumers can make safe and informed decisions about their own supplement use. Specific topics include CBD oil, SARMs, designer stimulants, and more.
Jun 13, 2019
Q&A: Beltless Training, Leucine, and the Health Benefits of Strength
01:27:15
In Episode 3, Greg and Eric answer listener questions about performance and recovery as you age, leucine, spinal loading and joint health, beltless training, the heath benefits of getting stronger, Terry Tao, and the reproducibility of exercise science research.
Jun 06, 2019
Sex Differences in Fatigue and Recovery, and Dr. Jason Cholewa
02:01:40
In Episode 2, Eric Trexler was confused at The Avengers, Greg Nuckols shares a couple of crazy feats of strength, and Greg gives us a detailed rundown of his recent study evaluating sex-based differences in rates of bench press fatigue and recovery. Greg explains how he ran the study, what he found, and how it might affect the way you train. In the interview portion, Eric interviews Dr. Jason Cholewa about his research on betaine supplementation, the state of research in exercise science, and the state of higher education in general.
May 30, 2019
Creatine, Genetics, and Dr. Peter Fitschen
02:04:47
In episode 1 of the Stronger By Science Podcast, Eric and Greg explain the format of the show and set an impossibly low bar for expectations. Topics discussed include the link between creatine and hair loss, the interaction between creatine and caffeine, avoiding stomach discomfort when taking creatine, and how simply knowing about your genetics can influence your physiology and performance. For the interview portion, we are joined by Dr. Peter Fitschen to discuss his research on HMB supplementation, blood flow restricted training, bodybuilding, and more.
May 09, 2019