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Q&A: Hormonal Contraceptives, Rates of Weight Loss/Weight Gain, Timeline of Training Adaptations
Remember: If you want your questions answered on a future episode, submit them using one of the following links:
0:00:41 – USA > The Netherlands
0:03:12 – How do birth control and menstrual cycle hormones affect periodization? Should I program with that in mind?
0:12:02 – If you’re trying to lose fat but maintain performance, what is the “optimal” rate of weight loss?
0:16:49 – Eric is unable to read
0:17:29 – For the folks with anterior pelvic tilt, what are some tips for maintaining a neutral pelvis while squatting and deadlifting?
0:22:08 – When bulking, should you continuously re-calculate your maintenance calorie requirements as you go?
0:26:57 – Do connective tissues display a delayed response to resistance training? If so, what does Greg know about it?
0:39:21 – Related discussion on human growth hormone
0:47:58 – Is there any benefit to manipulating dietary fat distribution throughout the week (in essence, “fat cycling”)?
0:56:32 – Which is better: 10mm or 13mm belt?
1:00:29 – Do you know how intra-abdominal pressure is measured?
1:01:49 – Eric references the disturbing horror film, “The Human Caterpillar”
1:02:29 – When we do resistance exercise, how long does it take for hypertrophy to manifest?
1:14:57 – Greg has previously talked about turning a good hypertrophy program into a good strength program by adding some singles. Practically speaking, how do you implement this strategy?
1:19:41 – How do you help clients that struggle with motivation, emotional decision-making, or taking responsibility for their decisions?
1:29:08 – Does blending your food render it less nutritious?
|Jul 18, 2019|
Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms
0:00:28 Addressing the ludicrous allegations that we didn’t create the first ever fitness podcast
0:03:05 Addressing the very true allegations that we are mad at Omar Isuf and Eric Helms
0:05:44 Feats of strength; Greg forgets that Brian Shaw is American
0:18:53 A discussion on drug testing in sport
0:40:10 Research round-up: New studies on protein and overfeeding
0:55:14 Research round-up: New studies on HMB supplementation
0:55:42 Mark Teixeira’s career MLB stats
0:57:07 Research review: Surprising new study on ecdysterone supplementation
Study reviewed: Isenmann et al. Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans.
1:16:03 Which muscle groups are really targeted by the back squat? Greg discusses his new article, which is available here: https://www.strongerbyscience.com/squats-adductors/
1:32:39 To play us out: A gentle reminder that GREG IS NOT A HOST.
1:34:30 Interview with Dr. Eric Helms
1:34:58 Eric Helms’ background
1:39:37 Helms is currently prepping for a bodybuilding competition. Compared to previous competition preps, what is he doing differently this time around?
1:40:51 Doing contest prep without strictly tracking macros
1:48:31 How low do Helms’ calories get during contest prep?
1:54:05 How long is Helms’ current prep going to be?
2:00:12 When you get late into a weight loss phase, do you cut down training volume or intensity?
2:06:37 Are you doing anything to proactively address reductions in non-exercise activity thermogenesis (NEAT) during contest prep?
2:07:33 Helms and Trexler bash the regular use of HIIT during contest prep
2:08:02 Does Helms have any strategies or approaches that he likes to use, despite the fact that they aren’t necessarily backed by scientific evidence?
2:10:02 What are a lot of bodybuilders getting wrong these days? (Discussion: Ideal training frequency for bodybuilding)
2:13:54 Training studies are often quite short, and in relatively untrained people. Do the results from these short-term studies translate to long-term differences over a training career?
2:19:31 Is bodybuilding unhealthy? Should it be encouraged?
2:28:11 Helms plugs his “podcast” with Omar Isuf
2:30:50 How can people get in touch with Helms?
|Jul 11, 2019|
Q&A: CBD, Junk Volume, Eccentric Training, and Building a Following in Fitness
10:07 “Does volume or intensity drive strength gains?”
20:10 “Is ‘junk volume’ a real thing?”
23:53 “If we say that metabolite accumulation may play a causative role in hypertrophy, shouldn’t that mean that supplements designed to enhance the pump actually increase hypertrophy?”
39:14 “I’ve read that having a lower body fat percentage is more conducive to building muscle/strength. Is there truth to this, or is the change in body function/hormones negligible between high and low body fat percentage?”
48:19 “How possible is it that eccentric overload causes preferential hypertrophy of titin, meaning that people who only perform conventional training get a percentage of the available gains? What study designs/tools (blood markers, biopsies) would you use to test? If true, what kind of difference do you feel it would amount to?”
57:16 “In regards to re-feeds and/or diet breaks, from what I understand at least 2 consecutive days of re-feeding is needed to have any impact on the metabolic adaptations of a prolonged calorie deficit (3 days is probably better). That being said, how much of an effect does it really have, and is the cost to benefit ratio really worth it?
1:06:18 “How did you (Greg) build a following in the fitness industry?”
|Jul 04, 2019|
Caffeine and Health, Sex-Based Caffeine Differences, and IPF World Champion Natalie Hanson
1:01 Fitness podcasters: you’re on notice
3:01 Feats of strength
15:38 Research Review. “25 cups of coffee per day is not unhealthy”- any truth to this?
19:43 Who the hell is drinking 25 cups of coffee a day?
21:09 What happens when you turn a continuous variable into a grouped variable?
33:43 Is caffeine bad for heart health?
35:18 What’s the highest daily caffeine dose that seems to be okay?
37:52 What factors affect caffeine metabolism and the relationship between caffeine and health? (Genes, diet, hormones, etc.)
40:05 Why do lifters like caffeine so much?
42:19 Eric realizes he needs to diversify his friend network to incorporate some non-lifters
46:53 Relationship between caffeine, theacrine, and sleep issues
52:04 Research review. Do men and women experience the same performance effects from caffeine?
52:59 The gap between male research and female research in exercise science
55:37 Study design, methods, and results
1:00:06 Why this study is so important
1:07:16 Interview with Natalie Hanson
1:07:43 Recap of IPF World Bench Press Championships
1:15:20 How often does Natalie miss reps or reach failure while training?
1:16:21 Natalie formally receives permission to cuss on the podcast
1:20:23 Raw vs. equipped lifting: How much of a boost does Natalie get from her equipment?
1:21:32 How hard is it to transition from raw to equipped powerlifting? How long does it take to learn to use the equipment effectively and refine your technique?
1:26:06 Experimentation, deviating from popularized training advice, and the influence of social media
1:30:12 As a multiple-time world champion, what is Natalie’s favorite moment in powerlifting so far?
1:36:49 Why are single-ply bench press records increasing so rapidly?
1:41:39 Moving forward, does Natalie plan to compete raw, equipped, or both?
1:42:56 What is Natalie up to at Corvus Strength Co.?
1:48:37 What are some unique challenges or social pressures that women experience in strength sports?
1:54:46 The balance between body image, body weight, and strength goals
1:59:32 What are some steps that people can take to help shift attitudes and help women feel more comfortable in strength sports and other fitness communities?
2:04:42 Deciding when to bump up or down a weight class
2:09:53 Continuing the conversation with women in strength sports moving forward
|Jun 27, 2019|
Q&A: Dropping Weight, Building Strength to Promote Hypertrophy, and Training Around Pain
Meta-analysis of high load vs. low-load training; similar hypertrophy in spite of different strength gains. Also worth noting that the theory behind reverse linear periodization (starting with low volume/high intensity and progressing to high volume/lower intensity) is that early strength gains will help lead to more hypertrophy, but that’s never panned out in the research (one example here).
14:33 “When in a caloric deficit, should you reduce training volume, or training intensity?”
27:11 “How should you train for explosive activities, such as parkour?”
37:30 “Does pineapple belong on pizza?”
41:32 “Which is best: chicken wing, chicken thigh, or chicken breast?”
47:51 “What’s the best way to cut weight for powerlifting, in terms of performance?
54:30 “When you have pain during a certain exercise, how do you decide whether it’s worth rehabbing that movement vs. picking a different exercise?”
58:29 “What things have contributed most to your success in powerlifting/bodybuilding?”
1:15:03 How to get YOUR questions answered on the show
|Jun 20, 2019|
Supplement Regulation, Steroids, and Rick Collins, Esq.
0:36 Eric is sick of being called “The Next Bo Jackson”
5:50 Greg shares some feats of strength
27:39 Eric defends himself against baseless accusations of methamphetamine use
30:08 How exactly are dietary supplements regulated by the government?
Note: For more information on this topic, be sure to check out the Stronger By Science article on dietary supplement regulation
34:45 History of prohormones on the supplement market
36:20 Review of a paper showing that prohormones remained on the supplement market after they were recalled by the FDA
38:16 What exactly counts as a “dietary supplement,” according to the law? How do new ingredients find their way onto the market?
42:23 What is “self-affirmed generally recognized as safe?”
45:52 Review of a paper showing that banned stimulants remained on the supplement market after they were recalled by the FDA.
51:05 Is CBD oil actually a supplement, legally speaking?
56:16 How can consumers make safe, informed decisions about which supplements to take?
1:02:51 To play us out: just because something is on PubMed, doesn’t mean it automatically counts as rigorous evidence. Greg and Eric share two examples that they recently found
1:13:45 Interview with Rick Collins, Esq, CSCS begins
1:16:36 How did Rick carve out a niche as the top lawyer in the world of steroids and dietary supplements?
1:21:33 Rick explains how the government regulates dietary supplements in detail
1:29:08 What are “current good manufacturing practices?”
1:34:39 Do new supplement ingredients require “approval” from the government?
1:39:36 Rick explains the “self-affirmed generally recognized as safe” exemption for new supplement ingredients
1:43:54 The history of non-supplement ingredients being sold as supplements (pro-hormones, stimulants, etc.)
1:49:10 Selective androgen receptor modulators (SARMs)
1:54:34 Are “designer stimulants” still prevalent on the supplement market?
1:58:38 People often blame failed drug tests on tainted supplements. Are they being truthful, or is that just a convenient excuse?
2:09:10 Do we need more laws to help regulate the supplement industry?
2:11:00 Rick weighs in on the legal status of CBD oil supplement products
2:15:15 How to stay in touch with Rick Collins
|Jun 13, 2019|
Q&A: Beltless Training, Leucine, and the Health Benefits of Strength
Stronger By Science will now be releasing an episode every single week. Every other episode will be a “Question & Answer” (Q&A) episode, in which Eric and Greg answer questions submitted by listeners. If you want your questions answered on a future episode, please submit them using any of the following links:
1:30 Should you change the way you train as you approach the age of 40 (and beyond)? How and why do performance and recovery change as we age?
11:42 Considering the result of this 2014 study, would you see similar long-term results from eating a normal amount of a whole protein source, or a smaller protein dose that is supplemented with extra leucine?
19:53 What’s your take on long-term effects of heavy lifting on spine and joint health?
31:47 Any recommendations for lifters with spinal loading issues?
43:27 For an advanced lifter, is beltless training useless?
49:02 At what point do you see diminished returns when it comes to the health benefits of getting stronger?
56:40 What would happen if Terry Tao started studying exercise science? What kind of progress would the field make?
1:07:47 A few scientific fields have recently identified issues with replication, reproducibility, and transparency in research. How prevalent are these issues in exercise science?
|Jun 06, 2019|
Sex Differences in Fatigue and Recovery, and Dr. Jason Cholewa
00:02:09 Introducing Master Greg Nuckols
00:06:06 Eric was confused at The Avengers: Endgame
00:09:44 Feats of Strength: John Haack, Marianna Gasparyan
00:16:35 Background and rationale for Greg’s study (fatigue and recovery differences between men and women)
00:32:26 Study design and methods for Greg’s study
00:42:18 A summary of the results of the study
00:46:38 How do Greg’s results apply to “real world” training?
00:52:33 To Play Us Out: Advice for pursuing a degree in Exercise Science
01:06:34 Interview with Dr. Jason Cholewa (Associate Professor, Coastal Carolina University)
01:07:57 Jason’s background
01:10:04 Jason’s research on how betaine supplementation affects body composition and strength performance
01:20:52 Multi-ingredient pre-workout supplement formulas
01:31:17 The state of research in exercise science and sports nutrition
01:43:00 The state of higher education
01:55:43 Non-evidence-based strategies: does pre-competition cryotherapy help for bodybuilding/physique athletes?
|May 30, 2019|
Creatine, Genetics, and Dr. Peter Fitschen
Outline and Timestamps
0:00:00 Preview of today’s topics
0:02:38 Format of the podcast and (low) expectations
0:10:59 Discussion on the link between creatine and hair loss
0:17:48 Summary of study linking creatine to hair loss
0:24:16 Does an increase in DHT necessarily mean more rapid hair loss? And how does this relate to anabolic steroids and hair loss?
0:26:28 Interesting theories from the hair loss literature
0:31:40 The interaction between caffeine and creatine, and gastrointestinal discomfort associated with creatine supplementation
0:38:45 How do combinations of dietary supplements work when consumed together?
0:42:55 How do your genes, and even just knowing about your genes, affect your performance and physiology?
0:49:18 Which makes a bigger difference: your actual genes, or your perception of your genetic predisposition? Is direct-to-consumer genetic testing a good idea for determining your athletic potential?
0:57:26 How strong do people get when they think they’re on steroids, but actually aren’t?
1:06:06 In the first (and final) installment of “Eric’s Seder Stories,” we discuss how gems and crystals relate to exercise science
1:16:17 Interview with Dr. Peter Fitschen begins. Peter shares his background in research and bodybuilding
1:18:52 Peter gets reprimanded for shamelessly shilling his new book
1:19:50 Peter’s research on HMB supplementation
1:26:01 Peter’s research on blood flow restricted training
1:35:20 Peter’s research on bodybuilding contest preparation
1:38:17 “Peak week” approaches for bodybuilding
1:47:55 Making weight for strength sports
1:55:04 Peter’s new book on training and nutrition for bodybuilding
Greg's article: Genetics-Based Expectations Affect Your Physiology
Peter's book: Bodybuilding: The Complete Contest Preparation Handbook
|May 09, 2019|