While we continue preparing to get our next season up and running, we’re replaying Episode 77, which is all about troubleshooting weight loss plateaus. In this episode from the SBSPOD archive, Eric and Greg discuss topics including metabolic adaptation, energy compensation, and a long list of factors that may lead us to overestimate energy expenditure or underestimate energy intake. The discussion yields several practical, evidence-based tips for overcoming challenges and breaking through plateaus when pursuing a weight loss goal. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here Sponsors BulkSupplements: Next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (2:27) Feats of Strength (8:14) https://www.reddit.com/r/powerlifting/comments/t2ugyj/jimmy_kolb_benches_1302_lbs590_kg/ https://www.youtube.com/watch?v=W8BaujIRRZY Coach’s Corner: Troubleshooting weight loss plateaus (24:47) https://pubmed.ncbi.nlm.nih.gov/20935667/ https://www.strongerbyscience.com/metabolic-adaptation/ https://pubmed.ncbi.nlm.nih.gov/34385400/ https://pubmed.ncbi.nlm.nih.gov/34453886/ https://pubmed.ncbi.nlm.nih.gov/34816627/ https://pubmed.ncbi.nlm.nih.gov/34334719/ https://pubmed.ncbi.nlm.nih.gov/34977570/ https://pubmed.ncbi.nlm.nih.gov/29289613/ The general approach (28:39) Issues with “tough love” in coaching (31:19) https://pubmed.ncbi.nlm.nih.gov/20980707/ How to conduct an “energy audit” (38:42) Drawing conclusions and planning solutions (54:35) To Play Us Out: Unbelievable 40-yard dash times at the 2022 NFL combine (1:04:48) https://www.cbssports.com/nfl/news/nfl-scouting-combine-2022-tracker-measurements-top-individual-performances-from-nfl-draft-prospects/

In today’s episode, Eric Trexler discusses the relationships between sleep, health, and fitness. First, he discusses how sleep impairments can negatively impact health-related outcomes and impede progress toward a variety of fitness-related goals. After that, he describes a number of practical strategies to get better sleep and to mitigate the negative impacts of insufficient sleep. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com. Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Issues that arise from insufficient sleep quality and/or quantity (1:58) Impact on health (circadian biology; research in shift workers) (2:17) https://www.strongerbyscience.com/chrononutrition/ https://pubmed.ncbi.nlm.nih.gov/31132107/ https://pubmed.ncbi.nlm.nih.gov/32895261/ Impact on training quality (17:29) https://pubmed.ncbi.nlm.nih.gov/29944513/ https://pubmed.ncbi.nlm.nih.gov/35708888/ https://pubmed.ncbi.nlm.nih.gov/31288293/ Impact on appetite (21:16) https://pubmed.ncbi.nlm.nih.gov/25012962/ Impact on body composition (25:04) https://pubmed.ncbi.nlm.nih.gov/32141273/ https://pubmed.ncbi.nlm.nih.gov/20921542/ https://pubmed.ncbi.nlm.nih.gov/33400856/ https://pubmed.ncbi.nlm.nih.gov/32078168/ Strategies to minimize the impact of insufficient sleep (31:03) Caffeine (32:23) https://pubmed.ncbi.nlm.nih.gov/33388079/ https://pubmed.ncbi.nlm.nih.gov/24235903/ Napping (40:14) https://pubmed.ncbi.nlm.nih.gov/31491444/ Caffeinated napping (41:54) https://www.strongerbyscience.com/research-spotlight-caffeine-naps/ https://pubmed.ncbi.nlm.nih.gov/33571957/ Modifications to your training program (46:47) https://pubmed.ncbi.nlm.nih.gov/33298711/ Sleep hygiene (54:43) Light/dark cycles, sleep/wake cycle consistency (1:03:07) Other notable elements of good sleep hygiene (1:13:31) Supplements for sleep (1:17:56) Summary (1:26:18)

Whether you’re trying to gain, lose, or maintain weight, strategic management of hunger and appetite can come in handy. In today’s episode, Eric Trexler discusses a variety of practical strategies for managing hunger and appetite to support a more successful and enjoyable dieting experience. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com. Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Practical strategies for managing hunger (4:23) Adopt an acceptance-based approach (4:53) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238039/ Eat slow and savor (speed, focus while eating) (16:18) https://www.sciencedirect.com/science/article/abs/pii/S0950329318300582 https://pubmed.ncbi.nlm.nih.gov/30591684/ https://pubmed.ncbi.nlm.nih.gov/20351697/ Titrate your amount of non-lifting exercise (21:42) https://pubmed.ncbi.nlm.nih.gov/29289613/ https://pubmed.ncbi.nlm.nih.gov/30131457/ https://pubmed.ncbi.nlm.nih.gov/24355667/ Reduce meal-level energy density, and make the easy swaps first (35:57) https://www.strongerbyscience.com/research-spotlight-energy-density/ Opt for harder food textures (49:55) https://www.strongerbyscience.com/research-spotlight-hard-food/ Minimize foods that are hyperpalatable (53:01) End the meal strategically (green tea, capsaicin) (1:02:14) https://pubmed.ncbi.nlm.nih.gov/19345452/ Eat enough fiber and protein (1:07:29) https://pubmed.ncbi.nlm.nih.gov/21115081/ https://pubmed.ncbi.nlm.nih.gov/32768415/ Summary of strategies (1:15:31) Strategies for bulking / weight gain (1:16:36) https://www.strongerbyscience.com/bulking/ Conclusions and practical applications (1:25:28)

In today’s episode, Eric takes a comprehensive look at how physical activity and cardiovascular exercise can impact general health and weight management. Specific topics of discussion include non-exercise physical activity, exercise snacks, step counts, appetite, exercise energy compensation, interval versus steady-state cardio, the interference effect, and practical ways to incorporate non-exercise physical activity or structured cardio into your daily or weekly schedule. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com. Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Taxonomy of physical activity (4:45) Benefits of physical activity (12:33) https://pubmed.ncbi.nlm.nih.gov/23063021/ https://pubmed.ncbi.nlm.nih.gov/30418471/ Exercise snacks (13:54) https://pubmed.ncbi.nlm.nih.gov/34669625/ Step counts (20:21) https://pubmed.ncbi.nlm.nih.gov/34417979/ https://pubmed.ncbi.nlm.nih.gov/35247352/ General physical activity guidelines (25:38) https://pubmed.ncbi.nlm.nih.gov/30418471/ https://sites.google.com/site/compendiumofphysicalactivities/home?authuser=0 Benefits of exercise for fat loss (33:58) https://pubmed.ncbi.nlm.nih.gov/29289613/ https://pubmed.ncbi.nlm.nih.gov/30131457/ https://pubmed.ncbi.nlm.nih.gov/24355667/ Why exercise causes less fat loss than you’d expect (43:01) https://pubmed.ncbi.nlm.nih.gov/34519717/ Exercise energy compensation and the constrained total energy expenditure model (49:08) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4803033/ Factors impacting energy compensation (55:26) https://pubmed.ncbi.nlm.nih.gov/34453886/ https://pubmed.ncbi.nlm.nih.gov/34334719/ Exercise Calorie Calculator: https://macrofactorapp.com/exercise-calorie-calculator/ High-intensity interval training versus low-intensity steady-state training (1:06:48) https://pubmed.ncbi.nlm.nih.gov/34822354/ https://journals.humankinetics.com/view/journals/krj/aop/article-10.1123-kr.2022-0003/article-10.1123-kr.2022-0003.xml https://www.sciencedirect.com/science/article/abs/pii/S1469029222001637 Concurrent training and the interference effect (1:13:35) https://pubmed.ncbi.nlm.nih.gov/34757594/ Best practices for concurrent training (1:21:34) Basic guidelines for intensity and duration (per session of cardio) (1:25:38) Summary and conclusions (1:30:06)

In today’s episode, Eric responds to a few pieces of listener feedback, then covers two popular nutrition topics. In the first, he discusses the utility of calorie counting or diet tracking, and how to make the process as feasible and effective as possible. After that, he provides a thorough overview of mindful eating, while addressing some common misconceptions along the way. While many people think that mindful eating is the same thing as intuitive eating, or that mindful eating is incompatible with weight loss goals or diet tracking, neither of these popular perspectives are true. In reality, mindful eating and diet tracking can be used synergistically when pursuing a variety of goals, including weight loss. Today’s episode discusses how to use both of these evidence-based strategies in a complementary fashion. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com. Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) A clarification about intrinsic motivation (9:42) https://selfdeterminationtheory.org/wp-content/uploads/2020/06/2020_RyanDeci_IntrinsicandExtrinsic.pdf Does diet tracking “work?” (24:06) What are the major challenges that threaten the effectiveness of diet tracking or calorie counting? (31:33) https://macrofactorapp.com/problems-with-calorie-counting/ How to make diet tracking as effective and enjoyable as possible (41:27) https://www.strongerbyscience.com/goal-setting/ https://macrofactorapp.com/behavior-change/ https://macrofactorapp.com/cheat-meals/ The relationship between diet tracking or calorie counting and eating disorders (53:34) https://www.strongerbyscience.com/diet-tracking/ https://pubmed.ncbi.nlm.nih.gov/34427188/ Mindful eating (1:05:47) Mindful eating versus intuitive eating (1:06:51) https://pubmed.ncbi.nlm.nih.gov/33279464/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/ How is mindful eating actually implemented? (1:10:23) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/ Is mindful eating a weight loss strategy? (1:16:36) https://pubmed.ncbi.nlm.nih.gov/31368631/ https://pubmed.ncbi.nlm.nih.gov/24854804/ https://www.sciencedirect.com/science/article/abs/pii/S0950329318300582 https://pubmed.ncbi.nlm.nih.gov/30591684/ https://pubmed.ncbi.nlm.nih.gov/20351697/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238039/ Psychology-related applications of mindful eating (1:38:08) https://pubmed.ncbi.nlm.nih.gov/24854804/ https://pubmed.ncbi.nlm.nih.gov/32551798/ https://pubmed.ncbi.nlm.nih.gov/27862826/ https://pubmed.ncbi.nlm.nih.gov/32549835/ Can mindful eating and macro tracking co-exist? (1:43:28) Episode summary and conclusions (1:49:21)

In today’s episode, Eric Trexler continues his discussion about some of the advantages and disadvantages of popular diets, and explores some common misconceptions in the world of nutrition. Topics include low-fat diets, the Ornish diet, vegetarian diets, vegan diets, cleanses, detoxes, single-food diets, time-restricted feeding, intermittent fasting, the Mediterranean diet, seed oils, and the DASH diet. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com. Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Healthy diet indicator criteria (3:53) https://pubmed.ncbi.nlm.nih.gov/30364851/ https://pubmed.ncbi.nlm.nih.gov/33344879/ Low-fat diet (6:54) https://www.strongerbyscience.com/diet/ https://sigmanutrition.com/lipids/ https://sigmanutrition.com/diet-on-lipids/ https://sigmanutrition.com/diet-cvd/ Ornish diet (20:47) Vegetarian/vegan diet (25:38) https://pubmed.ncbi.nlm.nih.gov/26853923/ https://pubmed.ncbi.nlm.nih.gov/35924941/ https://pubmed.ncbi.nlm.nih.gov/33599941/ https://pubmed.ncbi.nlm.nih.gov/32885996/ https://pubmed.ncbi.nlm.nih.gov/36045075/ Raw vegan diet (34:29) Cleanses and Detoxes (38:41) Single-food diets (43:13) Time-restricted feeding (includes breakfast skipping literature, IMO) (50:12) https://www.strongerbyscience.com/research-spotlight-if-body-comp/ Intermittent fasting (alternate-day fasting, 5:2 diet, etc) (1:01:04) https://www.strongerbyscience.com/research-spotlight-5-2-fasting/ Long fasting periods for health benefits (1:06:38) Mediterranean diet (1:11:40) Seed oils and vegetable oils (1:15:17) https://www.the-nutrivore.com/post/a-comprehensive-rebuttal-to-seed-oil-sophistry DASH diet (1:21:40) Plant-based diets (1:23:18) Summary and conclusions (1:29:30)

In today’s episode, Eric Trexler discusses some of the advantages and disadvantages of popular diets, and explores some common misconceptions in the world of nutrition. Topics include low-carb diets, the Zone diet, the South Beach diet, the glycemic index, continuous glucose monitors, gluten-free diets, “eating clean,” ketogenic diets, the Atkins diet, the Paleo diet, and the carnivore diet. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com. Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) The SBS podcast co-host union is out of control (0:49) Healthy diet indicator criteria (5:54) https://pubmed.ncbi.nlm.nih.gov/30364851/ https://pubmed.ncbi.nlm.nih.gov/33344879/ Low-carb diets (9:18) The Zone diet (13:10) The South Beach diet (14:39) Glycemic index (15:39) Continuous glucose monitors (21:44) https://www.strongerbyscience.com/research-spotlight-glucose-monitors/ Gluten-free diets (27:57) https://pubmed.ncbi.nlm.nih.gov/23648697/ “Eating clean” (37:41) https://pubmed.ncbi.nlm.nih.gov/29140151/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8243453/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6681103/ Ketogenic diets (45:12) https://www.strongerbyscience.com/research-spotlight-ketogenic-diets/ The Atkins diet (55:34) https://sigmanutrition.com/lipids/ https://sigmanutrition.com/diet-on-lipids/ https://sigmanutrition.com/diet-cvd/ The Paleo diet (1:02:32) https://onlinelibrary.wiley.com/doi/full/10.1111/obr.12785 The carnivore diet (1:09:59) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8266228/

Today’s show is a continuation of our series leading into the New Year. Weight loss is one of the most common New Year’s Resolutions, so this episode explores and answers some of the most common questions about weight loss diets. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com. Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) How do I set and adjust calorie targets? (4:37) https://www.strongerbyscience.com/diet/ https://pubmed.ncbi.nlm.nih.gov/34172636/ Is “recomping” possible? (29:52) https://journals.lww.com/nsca-scj/fulltext/2020/10000/body_recomposition__can_trained_individuals_build.3.aspx https://www.strongerbyscience.com/p-ratios/ How do I set and adjust macro targets? (52:08) https://www.strongerbyscience.com/diet/ How worried should I be about metabolic adaptation? (1:14:17) https://macrofactorapp.com/reverse-dieting/ Should I use non-linear dieting strategies? (1:26:29) https://macrofactorapp.com/cheat-meals/ Should I do a reverse diet? (1:40:09) https://macrofactorapp.com/reverse-dieting/

In today’s episode, Greg and Eric discuss a new study reporting that 85% of highly cited meta-analyses in the field of strength and conditioning research contain at least one statistical error. The conversation covers common meta-analysis errors, how to spot them, and how to critically interpret meta-analyses. After that, Eric presents a segment on motivation and behavior change. He begins by reviewing evidence-based goal setting strategies, then discusses how we can leverage self-determination theory to get motivated to pursue our goals, and how we can lean on the COM-B (capability, opportunity, motivation, behavior) model to change behaviors in accordance with our goals. This leads to a unified, comprehensive, evidence-based model that covers goal setting, motivation, and behavior change from start to finish. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com. Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Origins of meta-analyses (6:15) New study on meta-analysis errors (11:53) https://link.springer.com/article/10.1007/s40279-022-01766-0 The most common errors (17:10) Interpretation and conclusions (29:22) https://www.strongerbyscience.com/meta-analyses/ Defining “motivation” (50:11) Goal setting (52:51) https://www.strongerbyscience.com/goal-setting/ https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full Motivation (1:00:43) Self-determination theory (1:06:07) https://selfdeterminationtheory.org/research/ https://pubmed.ncbi.nlm.nih.gov/11392867/ https://psycnet.apa.org/record/2021-68513-001 Psychological needs (competence, relatedness, autonomy) (1:11:18) The COM-B model of behavior change (1:29:19) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3096582/ Practical application: a unified model combining goal hierarchies, self-determination theory, and the COM-B model of behavior change (1:37:30)

In preparation for the new year (and the resolutions that come with it), we’re replaying Episode 71, which is all about goal setting and behavior change. In this episode from the SBSPOD archive, Eric and Greg have a long, evidence-based conversation about the research on setting effective goals and successfully changing health behaviors. The discussion yields several evidence-based tips for setting better goals and maximally supporting your ability to achieve them. To learn even more about goal setting, check out the in-depth SBS article at https://www.strongerbyscience.com/goal-setting. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here Sponsors BulkSupplements: Next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Research Review: Goal setting and behavior change (1:04) https://www.strongerbyscience.com/goal-setting/ Fake urgency (3:17) https://www.bmj.com/content/371/bmj.m4143 Success rates of New Year’s Resolutions (5:47) https://pubmed.ncbi.nlm.nih.gov/11920693/ https://pubmed.ncbi.nlm.nih.gov/33296385/ Temporal landmarks (13:30) https://pubsonline.informs.org/doi/10.1287/mnsc.2014.1901 https://papers.ssrn.com/sol3/papers.cfm?abstract_id=3621221 SMART goals (18:42) https://en.wikipedia.org/wiki/SMART_criteria Creating a goal hierarchy (21:30) https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full Superordinate goals (25:27) https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full Equifinality and Multifinality (32:23) Mental contrasting (35:23) https://pubmed.ncbi.nlm.nih.gov/30879403/ https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8149892/ Approach versus avoidance (43:48) https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229/ Flexible versus rigid restraint (0:49:56) https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6681103/ Process versus outcome (55:07) https://www.researchgate.net/publication/322850635_The_Way_is_the_Goal_The_Role_of_Goal_Focus_for_Successful_Goal_Pursuit_and_Subjective_Well-Being Mastery versus performance (59:44) https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229/ Goal difficulty; “slack with a cost” (1:07:23) https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229/ https://journals.sagepub.com/doi/abs/10.1509/jmr.15.0231?journalCode=mrja Setting specific goals (1:16:51) Implementation intentions (1:17:26) https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8149892/ https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4381662/ Stimulus control; modifying your environment (1:24:03) https://pubmed.ncbi.nlm.nih.gov/15982113/ Social support and feedback (1:26:47) https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC2762806/ https://www.sciencedirect.com/science/article/pii/S0749597820303903#b0125 How MacroFactor supports evidence-based goal striving and behavior change (1:38:45)

In today’s episode, Greg and Eric field listener questions about exercise selection for general strength purposes, testing protocols for overall fitness levels, vegan diets, optimizing exercise selection and execution based on anatomical principles, incline bench pressing, deadlifting on an uneven floor, and work-life balance. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MASS Research Review (All subscriptions discounted from 11/21-11/28) Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here Sponsors BulkSupplements: Next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS ​If you were building a long-term program for someone who was interested in general, overall strength, which 3-6 exercises would you choose? (3:46) For someone interested in general strength, fitness, and athleticism, what tests would you use to periodically assess their progress? Call it the “SBS Combine.” (16:41) Eric mentioned on a recent podcast that he's now fully vegan. Aside from avoiding animal products, I'm curious about any changes he has made or differences he has noticed related to training and nutrition. (26:24) What are your thoughts on the recent trend of “optimizing” exercises so as to “take advantage of anatomy” (33:07) Is benching with a low incline (8-15 degrees) a suitable way to reduce strain on the shoulders while effectively targeting the pectoralis major and anterior deltoid? (48:24) I deadlift on a platform with a 5% incline. It feels pretty awkward, and seems to be negatively impacting my training loads. Is deadlifting on an incline actually affecting my deadlift numbers, or is it just in my head? (59:12) How do you guys manage work-life balance? (1:08:58)

In today’s episode, Greg and Eric field listener questions about dietary fat targets, future competition plans, ergogenic effects of music, testosterone replacement therapy (TRT), statistics-focused content, and the circulation of misinformation and disinformation in the world of health, fitness, and nutrition. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MASS Research Review (All subscriptions discounted from 11/21-11/28) Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here Sponsors BulkSupplements: Next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Any issue in approaching one’s minimum dietary fat target as a weekly average target instead of daily target? (9:42) Do you guys have any plans to compete again? Not specifically in powerlifting or bodybuilding, but in anything at all? (12:52) Does listening to music improve exercise performance? If so, how or why? (19:55) Potential Impact of testosterone replacement therapy (TRT) on nutrition and training recommendations? (31:33) Have you thought about writing a book or in-depth article about statistics and research methodology? (41:51) There's a lot of faulty science out there for sure, but what is some questionable or out-right incorrect advice or insights that industry experts or researchers still circulate? (45:38)

In today’s episode, Greg and Eric field listener questions about insulin, maintenance phases, controversial fitness opinions, maintaining muscle while cutting, the effects of NSAIDs on training adaptations, deltoid training, ashwagandha supplementation, content creation, social media, and the best gauge of overall strength. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Can medical insulin (i.e., to treat diabetes) boost strength and/or hypertrophy? (6:35) Is it important to do a maintenance phase after bulking or cutting? (20:12) What are your most controversial fitness opinions that would rile up the evidence-based fitness community? (22:58) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8539813/ How important is it to maintain most of your muscle on a cut? (50:58) How do NSAIDs impact training adaptations? (55:13) https://www.strongerbyscience.com/antioxidants/ https://journals.lww.com/nsca-scj/Abstract/9900/No_Pain,_No_Gain__Examining_the_Influence_of.38.aspx Are lateral raises enough to grow the medial portion of the deltoids, or do you need to do some kind of shoulder press or upright row variation? (1:02:54) Ashwagandha for strength and hypertrophy - yea or nay? (1:09:02) Do you ever look back on old content of yours and cringe? If so, does it make you question whether you'll look back on your current content and cringe in the future? (1:15:26) How do you go about managing your time on social media? (1:36:38) Is bench press the best gauge of raw physical strength? If not, what is? (1:51:46)

After Eric’s first earthquake experience, today’s episode begins with a brief discussion of natural disasters. That’s followed by Greg’s segment, which covers popular weight loss advice that may do more harm than good. While most of the ideas that catch on and get popular originate with bodybuilders and physique athletes, they are often misapplied when generalized to other populations (that is, most people). Finally, Eric presents a segment that addresses a very common question: what is the healthiest diet? This yields a discussion about evidence-based guidelines for structuring a diet that supports general health, wellbeing, and longevity, while addressing some common misconceptions along the way. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Natural disasters (1:37) How to support the show (17:03) Popular weight loss advice that may do more harm than good (21:16) Characteristics of an effective long-term weight loss diet (29:56) Rigid macro counting (31:07) https://www.strongerbyscience.com/goal-setting/ https://macrofactorapp.com/cheat-meals/ Really high protein targets (50:08) https://www.youtube.com/watch?v=P6GRoE7SYmI Eat bland foods (59:33) https://pubmed.ncbi.nlm.nih.gov/15930436/ Focus on outcome (1:11:25) https://www.strongerbyscience.com/goal-setting/ Summary and conclusions (1:23:14) What is the healthiest diet? (1:35:35) Major health issues that are impacted by dietary habits (1:45:14) The purpose and value of broad dietary guidelines (1:51:12) 2015 Healthy Diet Indicator criteria (1:54:29) https://pubmed.ncbi.nlm.nih.gov/30364851/ 2020 Healthy Diet Indicator criteria (1:57:46) https://pubmed.ncbi.nlm.nih.gov/33344879/ General overview of healthy dietary pattern characteristics (2:04:03) “Named” diets that meet many of the Healthy Diet Indicator criteria (2:15:11) https://www.nhlbi.nih.gov/education/dash-eating-plan https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194 Popular perspectives that are unsupported by evidence (2:21:11) Summary and conclusions (2:27:09)

Today’s episode begins with a discussion about an ambitious experiment in the world of academic publishing, and the real-world costs of striving for bench press excellence. After that, Greg presents a segment about partial range-of-motion (ROM) training for strength outcomes. Greg digs into the available research about whether or not partial reps can be used to facilitate greater strength gains, and provides practical recommendations about when and how to incorporate this style of training. That’s followed by Eric’s segment that tackles a fairly widespread misconception about protein requirements for muscle growth. Many people believe that 1.6 g/kg/day is a very clear minimum requirement for supporting hypertrophy, and that falling a little bit short of this target severely limits muscle growth. However, the data suggest otherwise. He explores the available research and discusses some protein target recommendations for people who are prioritizing muscle growth or retention. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) An innovation in academic publishing (4:53) https://www.journals.uchicago.edu/doi/10.1086/700070 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1420798/ https://scholarlykitchen.sspnet.org/2018/09/26/the-rise-of-peer-review-melinda-baldwin-on-the-history-of-refereeing-at-scientific-journals-and-funding-bodies/ Reviewing Greg’s shitpost (19:39) https://twitter.com/GregNuckols/status/1582925528054796288?s=20&t=c0GSpdpj8gE2C5XzUfTzSw Combining ROMs for larger strength gains? (25:12) https://sportrxiv.org/index.php/server/preprint/view/198 The history and tradition of partial-ROM training (29:39) https://breakingmuscle.com/andersons-1200lb-squat-did-he-do-it/ Study #1 (Bazyler) (38:51) https://pubmed.ncbi.nlm.nih.gov/24662234/ Study #2 (Gillingham) (40:14) http://article.sapub.org/10.5923.j.sports.20221201.03.html Study #3 (Pedrosa) (43:14) https://pubmed.ncbi.nlm.nih.gov/33977835/ Study #4 (Whaley) (45:07) https://thesportjournal.org/article/progressive-movement-training-an-analysis-of-its-effects-on-muscular-strength-and-power-development/ Summary of findings and mechanisms (46:56) https://pubmed.ncbi.nlm.nih.gov/24832974/ Conclusions and practical applications (56:20) How much protein do you actually need for muscle growth? (1:01:38) What are the most important dietary metrics to track and manipulate for a hypertrophy-oriented diet? (1:01:55) New meta-analysis by Nunes et al (1:05:18) https://onlinelibrary.wiley.com/doi/10.1002/jcsm.12922 The 2018 meta-analysis by Morton and colleagues (1:13:04) https://pubmed.ncbi.nlm.nih.gov/28698222/ What if we only look at values above 1.2 g/kg/day? (1:19:01) A note on “leave-one-out” analyses and cherry-picking (1:20:41) What if we only look at values above 1.24 g/kg/day? (1:27:54) Summary and conclusions (1:31:07) Practical applications (1:37:25)

Today’s episode begins with a discussion about the very predictable scandal that rocked Fat Bear Week. After that, Greg presents a segment about accommodating resistance (that is, training with bands and chains). Greg digs into the available research and explains why accommodating resistance is beneficial for power development and explosive muscle actions, while failing to meaningfully impact maximal strength. That’s followed by Eric’s segment that clears up some misconceptions about the actual net energy cost of exercise. He explores how physical activity impacts total daily energy expenditure, describes some key characteristics that influence inter-individual differences in the net energy cost of exercise, and explains why and how to estimate the net energy cost of exercise using a new tool developed by the Stronger By Science team. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) New SBS article by Cameron Gill (Neck Strength Training: Are Deadlifts And Shrugs Enough?) (3:24) https://www.strongerbyscience.com/neck-strength-training/ Fat Bear Week Controversy: Completely and Totally Vindicated (6:22) Increase explosiveness with ONE WEIRD TRICK (10:42) Background info about accommodating resistance (bands and chains) (10:56) Meta-analysis: Do bands and chains increase maximal strength? (17:36) https://journals.lww.com/nsca-jscr/fulltext/2018/11000/effects_of_variable_resistance_training_on_maximal.36.aspx An overview on key determinants of maximal strength versus jump height (19:42) Band Study #1: Shi et al (28:06) https://www.researchgate.net/publication/360260644_Effects_of_variable_resistance_training_within_complex_training_on_neuromuscular_adaptations_in_collegiate_basketball_players Band Study #2: Katushabe and Kramer (32:07) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7449328/pdf/ijes-13-4-950.pdf Band Study #3: Joy et al (32:40) https://journals.lww.com/nsca-jscr/Fulltext/2016/08000/Elastic_Bands_as_a_Component_of_Periodized.2.aspx Band Study #4: Andersen et al (34:03) https://journals.lww.com/nsca-jscr/Fulltext/2015/10000/Elastic_Bands_in_Combination_With_Free_Weights_in.33.aspx Summarizing the available evidence (35:27) Conclusions and practical applications (37:49) What’s the actual energy cost of exercise? (47:55) What is exercise energy compensation? (48:36) Cardio is less effective for fat loss than mathematically predicted (48:51) https://journals.lww.com/acsm-msse/Fulltext/2021/10000/Effect_of_Aerobic_Exercise_induced_Weight_Loss_on.15.aspx Additive versus constrained models of total daily energy expenditure (52:54) https://pubmed.ncbi.nlm.nih.gov/26832439/ The relationship between biological sex and exercise energy compensation (1:01:44) https://pubmed.ncbi.nlm.nih.gov/34453886/ The relationship between physical activity level and exercise energy compensation (1:02:17) https://pubmed.ncbi.nlm.nih.gov/26832439/ The relationship between energy balance and exercise energy compensation (1:03:06) https://pubmed.ncbi.nlm.nih.gov/34334719/ The relationship between BMI and exercise energy compensation (1:05:09) https://pubmed.ncbi.nlm.nih.gov/34453886/ The utility of estimating the net added energy cost of exercise (1:15:20) How to use our new exercise energy calculator (1:25:05) https://macrofactorapp.com/exercise-calorie-calculator/ How to NOT use our new exercise energy calculator (1:28:41) Miscellaneous (off-topic) closing thoughts (1:35:44)

In today's episode, Greg and Eric pat themselves on the back for breaking the 100 episode barrier, in addition to sharing their picks for Fat Bear Week 2022. After that, Greg encroaches on Eric’s territory with a segment about body composition assessments. In the segment, Greg discusses what common body composition devices actually measure, how accurate (or inaccurate) they are for individuals (rather than groups), and some better strategies for monitoring progress toward fitness goals. After that, Eric steers others toward the Road to Enlightenment with a segment on the fitness-related applications of mindfulness and meditation. He specifically looks at the research evaluating mindfulness-based interventions for mental fatigue, sleep, pain management, and eating behaviors. Eric also discusses scenarios in which mindfulness-based interventions might be contraindicated, and provides some resources for people who want to give meditation or other mindfulness-based interventions a shot. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Fat Bear Week (5:09) https://www.nps.gov/katm/learn/fat-bear-week-2022.htm Recipe sharing in MacroFactor (14:57) www.macrofactorapp.com Body Composition Assessments are Less Useful Than You Think (17:19) https://macrofactorapp.com/body-composition/ What’s actually being measured by the most common body composition devices? (18:48) How accurate are the estimates at the group level? (34:07) https://weightology.net/the-pitfalls-of-body-fat-measurement-part-1/ How accurate are the estimates at the individual level? (36:49) A hypothetical example with calculations (45:02) Can your bathroom scale track changes effectively over time, even if the exact body-fat value isn’t perfectly valid? (Another issue with bioelectrical impedance devices) (50:09) Why worry about body composition in the first place? (54:29) What should we actually track to monitor progress over time? (1:03:48) Fitness-Related Applications of Mindfulness and Meditation (1:09:08) https://pubmed.ncbi.nlm.nih.gov/33593124/ Important disclaimer (1:12:21) Defining mindfulness and meditation (1:15:21) https://www.headspace.com/meditation/techniques Mindfulness and mental fatigue (1:20:21) https://pubmed.ncbi.nlm.nih.gov/35805484/ Mindfulness and sleep (1:27:45) https://www.sleepfoundation.org/sleep-hygiene https://pubmed.ncbi.nlm.nih.gov/27663102/ https://pubmed.ncbi.nlm.nih.gov/30714811/ Mindfulness for pain management (1:35:20) https://www.ncbi.nlm.nih.gov/books/NBK545194/ https://pubmed.ncbi.nlm.nih.gov/29126747/ https://pubmed.ncbi.nlm.nih.gov/27658913/ Mindful eating (1:42:48) https://pubmed.ncbi.nlm.nih.gov/28848310/ https://pubmed.ncbi.nlm.nih.gov/24854804/ https://pubmed.ncbi.nlm.nih.gov/32551798/ https://pubmed.ncbi.nlm.nih.gov/27862826/ Important caveats (1:46:13) https://forrt.org/reversals/ https://pubmed.ncbi.nlm.nih.gov/30708288/ Introductory resources for mindfulness and meditation (1:58:28) https://mhealth.jmir.org/2015/3/e82/ https://www.nytimes.com/wirecutter/reviews/best-meditation-apps/ https://www.womenshealthmag.com/health/g25178771/best-meditation-apps/ https://lifehacker.com/7-meditation-apps-that-are-cheaper-and-better-than-he-1847455111 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/ https://yesherabgye.com https://plumvillage.org/thich-nhat-hanh/key-books/

In today's episode, Eric briefly addresses some feedback and responses to his previous article and segment about reverse dieting. After that, it’s all about differences in gains between individuals. Greg begins by exploring research that describes the degree to which training-induced improvements in strength, muscularity, and aerobic fitness vary from person to person. After that, Greg leans on the available research to provide evidence-based advice about what you can actually do about it, particularly if you suspect that you’re experiencing below-average gains. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Reverse dieting: feedback, responses, and a clarification (2:17) Reverse Dieting: Hype Versus Evidence Feat of Strength (22:10) Jamal Browner How much do muscle growth and strength gains differ between people? (25:10) Genetics And Strength Training: Just How Different Are We? Hypertrophy variation in response to resistance training (29:08) Cluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans (Bamman, 2007) Strength and hypertrophy variation in response to resistance training (33:10) Variability in muscle size and strength gain after unilateral resistance training (Hubal, 2005) Aerobic fitness variation in response to endurance training (36:56) Familial aggregation of VO2max response to exercise training: results from the HERITAGE Family Study (Bouchard, 1999) How much do strength gains vary? A look at SBS survey data and empirical data across the field (39:08) Improbable Data Patterns In The Work Of Barbalho Et Al: An Explainer Data-Based Muscle, Strength, And Fat-Loss Targets To Set Realistic Training Goals Why is there so much inter-individual variability? (50:09) Genetics of muscle strength and power: polygenic profile similarity limits skeletal muscle performance Potent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysis High responders to resistance exercise training demonstrate differential regulation of skeletal muscle microRNA expression Physiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training: Current Perspectives and Future Research Directions Cluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans Muscle Androgen Receptor Content but Not Systemic Hormones Is Associated With Resistance Training-Induced Skeletal Muscle Hypertrophy in Healthy, Young Men Do Non-Responders to Exercise Exist—and If So, What Should We Do About Them? What can you do about it? (59:21) Make sure you have your ducks in a row outside of the gym (1:00:01) Keep training (1:02:33) Separate Effects of Intensity and Amount of Exercise on Interindividual Cardiorespiratory Fitness Response Train more/harder (1:05:37) Refuting the myth of non‐response to exercise training: ‘non‐responders’ do respond to higher dose of training Measure more variables (1:12:52) There Are No Nonresponders to Resistance-Type Exercise Training in Older Men and Women Experiment with different training styles (1:18:28) Different load intensity transition schemes to avoid plateau and no-response in lean body mass gain in postmenopausal women Embrace other benefits of training and/or find another entire type of training that you respond better to (1:31:14) Individual Responses to Combined Endurance and Strength Training in Older Adults 1:45:16 Summary/conclusions

Mechanical tension, muscle damage, and metabolic stress are often viewed as the key stimuli for muscle hypertrophy. A new study asserts that mechanical activation of fast-twitch muscle fibers is the strongest determinant of muscle hypertrophy, which suggests that mechanical tension is the most noteworthy stimulus for muscle growth. This is an intuitive idea, but Greg’s segment explains why the results of this study fail to support the conclusions that were stated in the paper (and shared widely on social media). After that, Eric presents a segment that’s all about food selection. As flexible dieting and “IIFYM” continue to gain popularity, it’s indisputable that dieters can succeed using a virtually limitless variety of food sources, as long as they (approximately) hit their calorie or macro targets consistently. While it’s very true that dieters enjoy a great deal of flexibility in their food choices, this doesn’t mean that food source selection is irrelevant or inconsequential. In Eric’s segment, he discusses some evidence-based guidance for making food choices to facilitate a smoother dieting experience. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Shampoo versus conditioner (2:15) Artificial intelligence for summarizing research (6:10) Consensus Elicit What’s the primary mechanism of muscle hypertrophy? (16:01) Confirmation bias (20:32) Abstract and summary of new study by Hatanaka and Ishii (22:46) Effect of resistance training mainly depends on mechanical activation of fast-twitch fiber Estimating the mechanical activation of fast twitch muscle fibers (27:47) How validation studies work (31:33) Exploring the equations used to estimate mechanical activation of fast twitch muscle fibers (34:30) Proposal and validation of mathematical model for resistance training Implications of the model used by Hatanaka and Ishii (41:18) Comparing and contrasting with longitudinal data (48:07) Muscle Failure Promotes Greater Muscle Hypertrophy in Low-Load but Not in High-Load Resistance Training Conclusions (50:28) Flexible dieting and “IIFYM” work, but specific food selection still matters (58:25) Regulation of food intake (1:05:24) The satiety index (1:15:53) A satiety index of common foods Effect Of Different Food Groups On Energy Intake Within And Between Individuals (1:18:43) Effect of different food groups on energy intake within and between individuals Some key food characteristics to consider (1:28:10) Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake Texture-based differences in eating rate influence energy intake for minimally processed and ultra-processed meals Time to revisit the passive overconsumption hypothesis? Humans show sensitivity to calories in energy-rich meals Practical applications (1:32:10)

It’s very common to assume that group-level findings from research will reliably predict how you (or your clients) will respond to a particular training strategy, but that’s not always the case. In today’s episode, Greg discusses the substantial amount of inter-individual variability observed in responses to training interventions, and how to navigate training decisions in light of these hard-to-predict differences among individuals. After that, Eric discusses protein quality: what it is, what affects it, and how much it does (or doesn’t) matter from a practical perspective. His segment summarizes the research directly comparing a wide range of protein sources, and provides practical strategies for protein source selection in vegan, vegetarian, and omnivorous diets. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here. To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00) Greg’s segment: Individual responses versus group responses in resistance training (10:25) The importance of assessing individual-level responses (12:43) Study: Different Load Intensity Transition Schemes to Avoid Plateau and No-Response in Lean Body Mass Gain in Postmenopausal Women. (17:40) Broader discussion of individual-level responses and variation from person-to-person (24:19) What has worked atypically well for Greg and Eric? (33:06) Eric’s segment: protein quality (40:40) When you think about consuming raw eggs, what comes to mind? (40:46) Overview of protein quality (47:47) Protein – Which is Best? Digestibility of raw versus cooked eggs (49:24) Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques Study: Raw Eggs to Support Post-Exercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong? (50:42) Raw Eggs to Support Post-Exercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong? The “chain of assumptions” between protein quality, blood amino acid response, muscle protein synthesis response, and long-term hypertrophy (58:26) Amino acid profiles of various protein sources (1:01:30) The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption Directly comparing high-quality versus low-quality protein sources (1:05:42) Protein Source and Quality for Skeletal Muscle Anabolism in Young and Older Adults: A Systematic Review and Meta-Analysis Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials Making Sense of Muscle Protein Synthesis: A Focus on Muscle Growth During Resistance Training A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores Flipping the “chain of assumptions” (1:14:03) How much protein comes from plant-based sources in an omnivorous diet? (1:16:58) The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption Complementary proteins and practical applications related to selection of protein sources (1:20:43)