In this episode, Greg, Pak, and Milo delve into research on sleep's impact on lifting and sports performance, recount sleep-related anecdotes from their college days, and explore strategies to counteract poor sleep when enhancing sleep quality is not feasible. Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-131 TIME STAMPS: 00:06:34 - Effects of acute sleep loss on physical performance 00:22:20 - Sleep anecdotes from our time at College 00:54:23 - Impact of sleep interventions on athletic performance 01:11:19 - Napping 01:25:42 - Mitigating some of the damage caused by poor sleep 01:40:37 - Sleep impact on protein synthesis 01:51:11 - Can exercise offset the cognitive impacts of sleep deprivation? 02:00:50 - QnA & closing thoughts Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this episode, Greg, Pak, and Milo take a deep dive in the research around sleep and health, from sleep duration to the latest data on sleep regularity and shift work. 00:00:00 - Intro & Plugs 00:20:48 - Sleep duration and all-cause mortality 00:42:58 - Sleep regularity and all-cause mortality 01:15:13 - Shift work & sleeping irregular hours 01:26:40 - Chronotypes & health 01:41:47 - The effect of sleep on weight regulation 02:23:24 - Practical takeaways Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-130 Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this episode, Greg, Pak, and Milo tackle the research around body fat spot reduction. First, they tackle the research on various ointments, creams, garments, and whole body vibration. Following this, they discuss the evidence for spot reduction as an adaptation to different exercise types such as endurance and resistance training. TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here 00:00:00 - Intro & plugs 00:17:41 - Spot reduction history, whole body vibration, garments & ointments 00:46:04 - Training & spot reduction: the first studies 00:58:09 - Recent evidence on training and spot reduction 01:32:42 - Studies not supporting spot-reduction 01:52:52 - Practical takeaways Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In the second and final part of the extreme volume for hypertrophy series, Greg, Pak, and Milo delve into the research on volume for hypertrophy. They review the remainder of the evidence and practical concerns, then answer audience questions. TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-128 here. 00:00:00 - Intro 00:11:13 - Evidence for high volumes 01:02:53 - Evidence with neutral outcomes 02:04:51 - Discussing other volume review papers 02:33:07 - Diminishing Returns of Volume for Hypertrophy 02:48:58 - Can you use high volumes for multiple muscles at once? 03:04:07 - Are participants really training hard in these studies? 03:18:27 - Hypertrophy vs. Muscle Swelling 03:35:25 - What role does rest time play? 03:46:01 - Practical Strategies to Increase Training Volume 04:24:35 - Audience Questions Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this episode, the SBS team begins their deep dive into the data around really high training volumes and hypertrophy, going over the history of training volume practices and research while also taking an in-depth look at the latest high volume study by Enes et al. Most of the research discussed in this episode can be found here: https://pubmed.ncbi.nlm.nih.gov/27433992/ https://pubmed.ncbi.nlm.nih.gov/37796222/ https://pubmed.ncbi.nlm.nih.gov/35291645/ Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-127 TIME STAMPS 00:00:00 - Intro 00:20:18 - Historical context: High Volume vs. High Intensity 00:48:53 - An overview of the volume research 01:14:11 - The recent study by Enes & Colleagues 01:39:15 - Interpretations of Study, Context Dependency, Applications and Criticism Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this Q&A episode of the podcast, Greg and Lyndsey answer questions about how to research a new subject, the effect of diabetes or insulin resistance on hypertrophy, how a pump might affect moment arms in movements, how much is too much isolation work, and more. They also give an update on the future of the podcast and announce that Dr Pak and Dr Milo Wolf are teaming up with Stronger By Science. TIME STAMPS 00:00:00 – Podcast Updates https://www.strongerbyscience.com/future/ 00:21:29 – Q&A Intro and "How do you go about researching a whole new subject?" (Q1 from Teo) 00:39:29 – "Does T2DM make hypertrophy impossible?" (Q2 from Jon) https://www.strongerbyscience.com/p-ratios/ https://www.strongerbyscience.com/p-ratios-rebuttal/ https://www.strongerbyscience.com/p-ratios-rebuttal-2/ For more direct data on diabetic populations: Beyond general resistance training. Hypertrophy versus muscular endurance training as therapeutic interventions in adults with type 2 diabetes mellitus: A systematic review and meta-analysis. Acosta-Manzano et al. (2020) Another 2020 systematic review: A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males. Benito et al. Average increase of about 1.51kg. Metformin: optimism that it would help with hypertrophy: Metformin to Augment Strength Training Effective Response in Seniors (MASTERS): study protocol for a randomized controlled trial But, that didn’t pan out. Didn’t stop hypertrophy altogether, but did seem to reduce it: Metformin blunts muscle hypertrophy in response to progressive resistance exercise training in older adults: A randomized, double-blind, placebo-controlled, multicenter trial: The MASTERS trial 00:55:18 – "Does getting a pump increase strength?" (Q3 from Alexander) https://www.strongerbyscience.com/size-vs-strength/ https://peerj.com/articles/1462/ 01:05:20 – Stimulant metabolism (Q4 from Connor Smith) 01:17:40 – "How much can BMR vary between individuals?" (Q5 from Jon) Do People Really Have “Fast Metabolisms” or “Slow Metabolisms”? 01:29:35 – "Is it possible to taper down activity levels (steps) without reducing calories?" (Q6 from Angela) Constrained energy expenditure 01:41:10 – "How do you incorporate plyometrics and explosive training for jump height" (Q8 from trugor) 01:54:29 – "Is there any research showing damage to the blood vessels or whatnot in the longer term due to the blood pressure increase, because of bracing/Valsalva maneuver?" (Q9 from No_Performer_8133) https://pubmed.ncbi.nlm.nih.gov/23231790/ https://pubmed.ncbi.nlm.nih.gov/33737330/ https://pubmed.ncbi.nlm.nih.gov/38142405/ 02:00:51 – "How much isolation work is too much?" (Q10 from tompa01) 02:10:05 – "Favorite and least favorite things I’ve cooked" (Q11 from Ali Shah) MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this episode, Greg sits down with Dr. Milo Wolf to discuss long muscle length training. Long-length partials are a hot topic, and Dr. Wolf is one of the folks doing research in this area, and popularizing long-length partials as a training method to increase muscle growth. Enjoy! TIME STAMPS AND NOTES Most of the research discussed in this episode can be found here: https://journal.iusca.org/index.php/Journal/article/view/182 https://www.strongerbyscience.com/rom/ 00:00:00 - Episode Intro - Einstein, Toothpaste, and Plugs 00:18:18 - Intro - Dr. Milo Wolf 00:31:03 - Research: Impact of Muscle Length and Range of Motion on Hypertrophic Response 00:54:49 - Mechanisms / Explanation of Research 01:24:23 - Implications for Different Muscle Groups and Exercises 01:40:39 - Long Muscle Length Training Myths 01:56:17 - Limits of Long Muscle Length Training/Effects Over Time/Novelty 02:33:16 - Analysis of Existing Studies / Conflicting Results / Criticism 02:47:20 - Application of Results in Training 02:53:45 - Audience Questions and Final Thoughts MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this episode, Greg is joined by Dr. Patroklos Androulakis-Korakakis (Dr. Pak) to discuss his research on minimum effective dose training, and his recent narrative review on optimizing exercise technique for muscle growth. While this episode does dig into the research, the lads tried to keep a clear focus on actionable takeaways to help you improve your training results. TIME STAMPS Intro and Plugs (00:00:00) Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. 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. Join the SBS Facebook group and Subreddit. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Send your Q&A questions to podcast@strongerbyscience.com Dr. Pak Intro, Bio and Projects (00:15:49) Dr. Pak's Paper: Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy (00:34:14) Narrative review: https://sportrxiv.org/index.php/server/preprint/view/349/718 Bench vs. incline study mentioned: https://pubmed.ncbi.nlm.nih.gov/32922646/ Technique: Tempo/Eccentric and Concentric Movement (00:59:14) Minimum Effective Dose - Overview (01:16:14) Dr. Pak's PhD Research - Implications for MED (01:24:51) Pak’s meta: https://pubmed.ncbi.nlm.nih.gov/31797219/ Pak’s doctoral research: https://www.frontiersin.org/articles/10.3389/fspor.2021.713655/full Why Should We Care about MED? (01:41:18) How Does MED Change Over Time? (01:52:01) Q&A (01:59:53) Bickel study: https://pubmed.ncbi.nlm.nih.gov/21131862/ Social Media Q&A (02:13:22) Outro (02:30:47) Follow Pak: https://www.minimumdosetraining.com/ https://www.instagram.com/dr__pak https://www.youtube.com/@Dr__Pak MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Greg was recently on the Data Driven Strength Podcast to chat about their meta-regression on proximity to failure and hypertrophy. In the episode, Greg, Zac, and Josh discuss what we know about the mechanisms underpinning muscle growth and the weaknesses of the "effective reps" model. We think it's a conversation worth sharing, so we're re-releasing it in our feeds today as a special bonus episode. TIME STAMPS AND NOTES Intro (0:00:00) Overview of New Proximity to Failure Meta-Regression (0:07:31) Common Misinterpretations of the Results (0:19:41) The Resurgence of the Effective Reps Model (0:22:41) The Desire for a Proxy Metric of Hypertrophy (0:42:41) The Mechanistic Rationale of Effective Reps (1:20:41) Other Factors Influencing Muscle Growth (1:52:41) Metabolic Stress as a Mediator (2:11:41) Is Force on the Fiber Level High at the End of a Set? (3:07:41) Practical Applications (3:42:41) PAPERS MENTIONED Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy : A Series of Meta-Regressions | SportRxiv Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise Can cardio (eventually) make you bigger? Mechanisms of mechanical overload-induced skeletal muscle hypertrophy: current understanding and future directions Different load intensity transition schemes to avoid plateau and no-response in lean body mass gain in postmenopausal women | SpringerLink A motor unit-based model of muscle fatigue | PLOS Computational Biology Skeletal muscle models composed of motor units: A review - ScienceDirect Neural Drive is Greater for a High-Intensity Contraction Tha... : The Journal of Strength & Conditioning Research Effects of fatiguing, submaximal high‐ versus low‐torque isometric exercise on motor unit recruitment and firing behavior Surface electromyographic frequency characteristics of the quadriceps differ between continuous high- and low-torque isometric knee extension to momentary failure - ScienceDirect Different neuromuscular recruitment patterns during eccentric, concentric and isometric contractions (PDF) Neuromuscular responses to isometric, concentric and eccentric contractions of the knee extensors at the same torque-time integral Neuromuscular fatigue development during maximal concentric and isometric knee extensions Improvements in skeletal muscle fiber size with resistance training are age-dependent in older adults: a systematic review and meta-analysis - PMC MORE ABOUT DDS YouTube channel Training Takeaway Newsletter — Data Driven Strength IG: @datadrivenstrength @zac.datadrivenstrength @josh.datadrivenstrength @jake.datadrivenstrength @drake.datadrivenstrength (Credit: Their intro music is by Joystock) MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this episode, Greg and Lyndsey sit down for a discussion about cortisol with Beth Skwarecki, the senior health editor at Lifehacker. The dangers of high cortisol are a persistent topic of content on social media content, so the discussion focuses on the types of claims that are being made, the dubious methods of self-diagnosis and “treatment” being recommended, and the potential risks and dangers associated with letting social media convince you that you’re basically an endocrinologist. You can read Beth’s article on this topic here: TikTok Myth of the Week: All Your Problems Are Due to High Cortisol TIME STAMPS What is cortisol? (00:02:52) Epinephrine vs. Adrenaline Basic cortisol physiology Low cortisol and adrenal crisis 'Normal' cortisol levels (00:18:44) Reference range for normal cortisol Variability in cortisol awakening response Cortisol awakening response poorly associated with total daily cortisol AUC Early childhood stress (with family income as a proxy) associated with either elevated or depressed cortisol awakening response Cortisol discourse on TikTok (00:33:56) Representative examples of TikTok cortisol content: https://www.tiktok.com/@brittwd/video/7263934911432707374?_r=1&_t=8gQo2Q04An4 https://www.tiktok.com/@mallorymh/video/7242431357446556970 https://www.tiktok.com/@xomgitsbunnie/video/7272557452095376686 https://www.tiktok.com/@liv.ingwell/video/7263106370696695083 Cortisol vs other social media trends (00:47:48) The Endocrine Society on adrenal fatigue Representative examples of TikTok adrenal fatigue content: https://www.tiktok.com/@clairethenutritionist/video/6964559576985308421?_r=1&_t=8gY2Pf0iBPn https://www.tiktok.com/@begreatwithnate/video/7191220532862356778?_r=1&_t=8gY2YIPYDDG https://www.tiktok.com/@ambitiousandcaffeinated/video/7201977016571202821?_r=1&_t=8gY2fS0vaRP https://www.tiktok.com/@ghallfitness/video/7190694428586151170?_r=1&_t=8gY2uaAaGvS https://www.tiktok.com/@thewellnesswaylargo/video/7254966223329398058?_t=8gY34NUrjRO&_r=1 Cortisol and menstruation (01:07:41) Cortisol and trauma (01:11:32) Representative example of movements claimed to reduce cortisol associated with trauma Tapping: https://www.thetappingsolution.com/ Cortisol and exercise (01:15:55) Cortisol and overtraining (most notably, Figure 3) Impact of exercise intensity on cortisol response Cortisol levels return to normal very soon after exercise ends Hackney review on exercise and cortisol Specific claims about high cortisol (01:38:30) Cortisol, caffeine and sleep (01:45:39) Plenty of things cause you to wake up at night Spiritual meaning of waking up at 3AM Caffeine and cortisol Caffeine’s effects on cortisol are attenuated within 5 days of consumption Coffee intake is associated with plenty of positive health outcomes (hard to square with the idea that caffeine spikes cortisol in a manner that’s deleterious to your health) Real ways to regulate cortisol (01:55:49) Self-diagnosis (02:03:08) Cortisol disorders can cause real disease (story Beth referenced about woman with tumor) Other things that can cause Cushing-like symptoms Takeaways (02:08:13) Where to find Beth Check out Beth’s writing on Lifehacker Beth’s 510 Dinnie Deadlift Beth’s books: Outbreak! and Genetics 101 Follow Beth on Twitter MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this Q&A episode, Greg and Lyndsey answer listener questions about how close you should be to your macro targets, the relationship between muscle size and muscle strength, advice for minimalistic workout routines, training to failure, and the benefits of CrossFit. To submit your question for a future episode, email a 30- to 60-second voice memo to podcast@strongerbyscience.com. TIME STAMPS Intro (0:00) Fat bear week champion reveal (0:23) Recommended products and more from the SBS team (3:51) Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Send your Q&A questions to podcast@strongerbyscience.com How close do you need to be to your macro targets? (11:15) Episode 103: “Misapplications of Popular Weight Loss Advice” Do some people simply have muscles that are stronger per unit of size? And is that genetic, or trainable? (22:00) First article on the topic: https://www.strongerbyscience.com/size-vs-strength/ More recent article on the topic: https://www.strongerbyscience.com/muscle-strength-gains/ Muscle growth IS important for strength gains: https://link.springer.com/article/10.1007/s40279-019-01107-8 Muscle growth is NOT important for strength gains: https://link.springer.com/article/10.1007/s40279-019-01106-9 Advice for minimalistic workout routines (37:03) Hayden and Pak’s article: https://www.strongerbyscience.com/training-for-time-poor/ Exercise quantity and longevity: https://www.strongerbyscience.com/exercise-longevity/ Bickel paper: https://pubmed.ncbi.nlm.nih.gov/21131862/ Other relevant articles: https://www.strongerbyscience.com/detraining/ Minimum effective dose meta: https://pubmed.ncbi.nlm.nih.gov/31797219/ Pak’s PhD research on the topic: https://www.frontiersin.org/articles/10.3389/fspor.2021.713655/full Thoughts on training to failure (both hypertrophy and fatigue) (57:16) Recent meta-regression: https://sportrxiv.org/index.php/server/preprint/view/295/590 Prior article on “Effective Reps” (main point – distinction between studies on trained and untrained subjects): https://www.strongerbyscience.com/effective-reps/ Martorelli study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5505097/ MASS article on eccentric vs. concentric muscle damage over time: https://www.massmember.com/products/mass-subscription/categories/4304723/posts/14560693 Study covered in the MASS article: https://pubmed.ncbi.nlm.nih.gov/33156414/ Will CrossFit training help me continue to get stronger and improve endurance? (1:26:48) CrossFit systematic review: https://journals.sagepub.com/doi/full/10.1177/2165079916685568 MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In the final episode of our micronutrient series, Greg and Lyndsey discuss which micronutrients are most worth monitoring and good food sources for the micronutrients you may be under-consuming. Then, we talk more broadly about why you shouldn’t allow a focus on micronutrients specifically to detract from the pursuit of a generally healthy diet. Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com TIME STAMPS Introduction (0:00) Recommendations and good vibes (0:20) FAT BEAR WEEK 806 Spring Cub Season Highlights Adult Bracket Reveal Stream Announcement for next episode: get your questions in for an all-Q&A episode! (8:06) Recommended products and more from the SBS team (9:35) Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. 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. Join the SBS Facebook group and Subreddit. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Send your Q&A questions to podcast@strongerbyscience.com Getting into the content; discussing the difference between insufficient intake and deficient intake/status. (13:40) Episode 1 in the Micronutrient series Episode 2 in the Micronutrients series Landing page for micronutrient articles Content discussed in this episode: Which Micronutrients Are Worth Monitoring? Micronutrients Are Important, But They Aren’t Everything Landing page for micronutrient content in the KB Nutrients that are often overconsumed (21:52) Chart summarizing content in this section Added sugar USDA: Get the Facts: Added Sugars | Nutrition | CDC NHS: Sugar: the facts - NHS AHA: Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association Saturated fat Intake in the US: Saturated Fat and Food Intakes of Adults - FSRG Dietary Data Briefs - NCBI Bookshelf Intake in the EU: Saturated fat intake across the EU, Norway and the United Kingdom | Knowledge for policy Higher intakes associated with more CVD: Saturated fat and trans-fat intakes and their replacement with other macronutrients: a systematic review and meta-analysis of prospective observational studies Saturated fat increases LDL cholesterol: Effects of saturated fatty acids on serum lipids and lipoproteins: a systematic review and regression analysis Reducing LDL reduces CVD with a strong dose-response relationship, suggesting causation: Association Between Lowering LDL-C and Cardiovascular Risk Reduction Among Different Therapeutic Interventions: A Systematic Review and Meta-analysis | Cardiology | JAMA Sodium Sodium intake and stroke: Association of sodium intake and major cardiovascular outcomes: a dose-response meta-analysis of prospective cohort studies Update on research related to other diseases: The impact of excessive salt intake on human health Excluded: Omega-6 Inflammation: Omega-6 fatty acids and inflammation Human health outcomes: Omega‐6 fats for the primary and secondary prevention of cardiovascular disease - Hooper, L - 2018 | Cochrane Library Nutrivore article: A Comprehensive Rebuttal to Seed Oil Sophistry Excluded: Trans Fats Trans Fats | MacroFactor Nutrients that are frequently under-consumed (44:14) Most of the data related to under-consumed nutrients came from these sources: Micronutrient Inadequacies in the US Population: an Overview | Linus Pauling Institute | Oregon State University Projected prevalence of inadequate nutrient intakes in Europe Omega-3 Fatty Acids - Health Professional Fact Sheet Should I be eating more fiber? - Harvard Health Choline - Health Professional Fact Sheet More on individual nutrients Fiber: Dietary Fat | MacroFactor Omega 3s: Omega-3 EPA | MacroFactor, Omega-3 DHA | MacroFactor Vitamin A: Vitamin A (Retinol) | MacroFactor Vitamin B6: Vitamin B6 (Pyridoxine) | MacroFactor Folate: Folate (Vitamin B9) | MacroFactor Vitamin C: Vitamin C (Ascorbic Acid) | MacroFactor Vitamin D: Vitamin D (Calciferol) | MacroFactor Vitamin E: Vitamin E (Tocopherol) | MacroFactor EFSA publication on Vitamin E: Scientific Opinion on Dietary Reference Values for vitamin E as α-tocopherol Vitamin K: Vitamin K (Phylloquinone and Menaquinone) Choline: Choline | MacroFactor Magnesium: Magnesium | MacroFactor Potassium: Potassium | MacroFactor Zinc: Zinc | MacroFactor Nutrients vegans may want to pay more attention to (1:08:46) Omega 3s: Omega-3 EPA | MacroFactor, Omega-3 DHA | MacroFactor Individual Amino Acids (primarily lysine, methionine, and tryptophan): Lysine | MacroFactor Methionine | MacroFactor Tryptophan | MacroFactor B12: Vitamin B12 (Cobalamin) | MacroFactor Calcium, Iron, Zinc, and Selenium: Iron Status of Vegetarian Adults: A Review of Literature - PMC Intake and adequacy of the vegan diet. A systematic review of the evidence Calcium | MacroFactor Iron | MacroFactor Zinc | MacroFactor Selenium | MacroFactor Be sure to avoid “micronutrient reductionism” (1:21:58) Polyphenols: The Role of Polyphenols in Human Health and Food Systems: A Mini-Review - PMC Isothiocyanates: Isothiocyanates | Linus Pauling Institute Q&A (1:37:49) Are multivitamins overrated? (1:38:37) 2013 meta: Multivitamin-multimineral supplementation and mortality: a meta-analysis of randomized controlled trials Subsequent metas: Vitamin and Mineral Supplements for the Primary Prevention of Cardiovascular Disease and Cancer: Updated Evidence Report and Systematic Review for the US Preventive Services Task Force | Cardiology | JAMA, Association of Multivitamin and Mineral Supplementation and Risk of Cardiovascular Disease | Circulation 2020 BMJ narrative review: Health effects of vitamin and mineral supplements | The BMJ Calcium + vitamin D for fractures: Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation Is low blood vitamin D often the result of some other underlying problem? (1:57:33) Barbell medicine episode: Episode #152: Vitamin D with Dr. Austin Baraki Relevant research/perspective papers: Real‐world evidence for the effectiveness of vitamin D supplementation in reduction of total and cause‐specific mortality Low vitamin D is a marker for poor health and increased risk for disease: But causality is still unclear in most cases | JIM Vitamin D: health panacea or false prophet? Vitamin D deficiency 2.0: an update on the current status worldwide - PMC Vitamin D: a negative acute phase reactant | Journal of Clinical Pathology Vitamin D and Cancer | IARC Skeletal and Extraskeletal Actions of Vitamin D: Current Evidence and Outstanding Questions Optimal vitamin D status: a critical analysis on the basis of evidence-based medicine Are there any good proxy measurements to know if you’re meeting micronutrient targets without needing to track micronutrients? (2:09:19) Folic acid supplementation when trying to get pregnant (2:12:38) 2011 review: Folic Acid Food Fortification—Its History, Effect, Concerns, and Future Directions - PMC 2022 paper arguing for global folate fortification: Preventing birth defects, saving lives, and promoting health equity: an urgent call to action for universal mandatory food fortification with folic acid Letter to the editor calling for caution against universal fortification: Mandatory food fortification with folic acid - The Lancet Global Health General info on neural tube defects: Neural tube defects: a review of global prevalence, causes, and primary prevention Evidence of vitamin K along with vitamin D and Boron supplementation (2:21:04) Vitamin K Optimistic epidemiological research: Vitamin K Intake and Atherosclerotic Cardiovascular Disease in the Danish Diet Cancer and Health Study Less clarity from interventions currently: Vitamin K Supplementation for the Prevention of Cardiovascular Disease: Where Is the Evidence? A Systematic Review of Controlled Trials Boron NIH factsheet: Boron - Health Professional Fact Sheet 2015 cheerleading review: Nothing Boring About Boron | IMCJ Examine.com page: Boron health benefits, dosage, safety, side effects, and supporting evidence. | Supplements | Examine Important note: at one point when answering the question related to boron, I referenced dosages of 2g and 500mg. I meant 2mg and 500mcg. Do not take 2g (or even 500mg) of boron. MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this episode (which is Part 2 of our micronutrient series), Greg and Lyndsey discuss nutrient targets: where they come from, what they mean, and how to think about them. They also talk about the relative imprecision of micronutrient tracking, why micronutrient content can differ so much within a single food, and why it can be challenging to track your micronutrient intake in the first place. Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com TIME STAMPS Intro (0:00) Recommendations and good vibes (0:20) Lyndsey – Bottoms movie Davie High fight club news report Greg – Telemarketers docu-series Reply All “Long Distance” podcast episodes Housekeeping notes (8:45) MacroFactor Annual Report Recommended products and more from the SBS team (11:50) Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. 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. Join the SBS Facebook group and Subreddit. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Episode 1 in the Micronutrient Series History of RDAs and Government Micronutrient Recommendations (14:53) The 100-Year History of Vitamins - Supplement Facts - Better Nutrition Vitamins Come to Dinner | Science History Institute Are We Well Fed?: A Report on the Diets of Families in the United States (Miscellaneous Publication No. 430) The History and Future of Dietary Guidance in America - PMC Dietary Guidelines for Americans, 2020-2025 Dietary Reference Intakes Development | health.gov History of Nutrition: The Long Road Leading to the Dietary Reference Intakes for the United States and Canada DRI development retrospective Ongoing DRV-related publications from the EFSA Micronutrient series on the website Micronutrient content in the MacroFactor knowledge base Understanding Micronutrient Targets and the DRI Framework (37:13) General framework How ULs are determined Vitamin A toxicity How EARs, RDAs, and LTIs are Determined (59:52) EFSA publication on calcium, used as an example Figure showing data used to define calcium DRVs (from this article) General discussion of the implications of imprecise research and large inter-individual variability (1:21:21) Note: I was right about magnesium, and wrong about calcium. Calcium carbonate is the more common version in supplements (not oxide). Chelated calcium is generally a bit better than calcium carbonate, but the difference between calcium carbonate and chelated calcium isn’t NEARLY as large as the difference between magnesium oxide and chelated magnesium. The relative imprecision of micronutrient tracking (and WHY micronutrient content can differ so much within a single food) (1:49:30) Why labeling error generally doesn’t matter much for calorie (and macronutrient) tracking: SBS article – Nutrition Labels Are Inaccurate (and the Math Behind Why It Doesn’t Matter) Variable vitamin C content in spinach Slightly higher nutrient levels in similar foods in Germany than the Netherlands Soil health and nutrient density Many roles of vitamin C in plants MacroFactor knowledge base content on selenium Selenium uptake in plants Regional selenium differences in the US Regional selenium differences in China Selenium intake and diabetes Selenium and cancer General selenium content Omega-3 content in farmed vs fresh salmon Generally high vitamin A levels in the livers of numerous arctic predators Why it can be challenging to track your micronutrient intake in the first place (2:22:27) Nutrient reporting frequencies in the UK graphic: (from this study, discussed in this article) Wrap-up and conclusions (2:28:39) Considerably higher rates of vitamin D deficiencies with darker skin at higher latitudes Depressing final thought (2:35:49) Learn more and donate to GAIN Cool, less depressing final thought (2:42:16) Fun video about cod and the Vikings MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Micronutrients deserve more attention. There's very little content about micronutrients, and the content that *is* out there is often full of fear-mongering or wild claims about wonder drugs and super foods. In this episode, we aim to provide a solid foundation for building a better understanding of micronutrients. Along the way, Greg also shares some fun facts that prove that micronutrients are way more interesting than you may have thought. This is the first part of a micronutrient series we'll be doing on the podcast. Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com TIME STAMPS Intro (0:00) What’s on your mind? (0:22) Lyndsey – The Fifth Season and the Broken Earth Trilogy Greg – Trackmania Recommended products and more from the SBS team (8:16) Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. 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. Join the SBS Facebook group and Subreddit. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Introduction to the micronutrient discussion (11:25) What are essential nutrients in the first place? What does it mean to call a nutrient essential? (21:28) Creatine intake and depression Creatine treatment for depression Further perspective on creatine potentially being conditionally essential Vitamins (45:43) Long-term kinetics of vitamin D Casimir Funk/very brief history of vitamin research Minerals (1:40:26) Lithium and suicide Essential Fatty Acids (1:57:21) Note: I Googled it, and Omega is the last letter of the Greek alphabet. Apologies to the Greeks. Essential Amino Acids (2:01:57) Choline (2:06:02) Fiber (2:08:04) Dietary fiber is NOT an essential nutrient “Fiber is an essential nutrient” Where did all the coal come from Cool video about resistant starch Water (2:27:24) Q&A Question: What’s the best way to train for bone health? Are plyometrics safe and effective for people in their 60s? (2:28:56) MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

The industry for pre-sleep supplements, foods, and products is booming. But what actually works, and how much does our diet actually impact our sleep quality and quantity? Greg and Lyndsey talk about how pre-sleep products are marketed, break down the science behind popular sleep supplements (like melatonin, magnesium, lavender, and more), and discuss how macronutrient distributions influence sleep. They also answer a few listener questions about pre-sleep protein and about the impact of eating meals right before bedtime. Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: https://www.strongerbyscience.com/podcast-episode-118/ Intro (0:00) What’s on your mind? (0:27) Plugs (10:03) Sweet Dreams cereal (13:53) Other pre-sleep food brands/claims – Nightfood and Sleepy Chocolate (36:06) Ingredients purported to improve sleep: Zinc, Folic Acid, B Vitamins, Lavender, Chamomile, Typrophan, Magnesium, Melatonin, and Valerian (44:33) Recommendations for pre-sleep meal/snacks (1:30:14) How macronutrient distributions influence sleep (1:37:06) Sugar/Carbohydrates (1:46:40) Protein (2:01:20) Fat (2:03:47) General wrap-up and final thoughts (2:07:20) Listener Questions: Should you still eat protein before bed if doing so decreases sleep quality? (2:10:57) Do you need a slow-digesting protein before sleep? (2:15:09) Are there benefits of eating additional total calories (including carbs and carbohydrate) right before bed? (2:25:09) Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: https://www.strongerbyscience.com/podcast-episode-118/ MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. 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. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Does creatine cause hair loss? What about bloating? In this episode, Greg and Lyndsey bust myths and misconceptions about creatine, one of the most popular supplements on the market. Greg also explains how creatine actually works to increase muscle growth and discusses myths related to creatine dosing (is 5g per day enough?). Then, they play a few listener calls about creatine and answer questions about creatine's impact on individual genetic potential for muscularity, different forms of creatine, and the interaction between caffeine and creatine. Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. 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. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. TIME STAMPS, SOURCES, AND LINKS Intro (0:00) What’s on your mind/bright spots: Love Island (3:23) Recommendations and plugs (8:30) Creatine Introduction (10:49) Recent research spotlight on creatine and muscle growth History of Creatine (17:56) 1912 study establishing that dietary creatine increases muscle concentrations 1926 frog study discovering phosphocreatine (origin of “phosphagen”) 1927 study specifically identifying phosphocreatine for what it was Creatine and hair loss introduction (38:39) Background information on DHT (40:48) DHT basics Discussion of the study everyone cites to support the idea that creatine causes hair loss (44:35) The creatine/DHT study DHT reference range Intraindividual variability in DHT levels The key thing everyone misses when discussing the creatine/DHT study: serum DHT is irrelevant to the physiology of androgenic alopecia (54:21) General review article – Androgens and androgen receptor action in skin and hair follicles Potential physiological explanations for increased scalp DHT production and hair loss (1:04:09) Scalp blood flow with androgenic alopecia Interesting (but probably wrong) gravity-related hypothesis Different effects of DHT in different hair follicles (specially, see the section heading “Hormones and Androgenetic Alopecia”) Hypothesis related to scalp tension Botox as a treatment for androgenic alopecia Obesity/metabolic syndrome and androgenic alopecia: One, two, three Heritability of androgenic alopecia Known effects of creatine on the actual causes of hair loss (1:29:40) Creatine/free testosterone studies linked here More reading on systemic vs. local DHT Supplemental DHT and lack of prostate growth Why do so many people think that creatine causes hair loss in the first place? (1:38:00) Men’s Health article Women’s Health article Sports Illustrated article Hims article NYTimes article Jose Antonio article General info about creatine intake and effects How creatine actually works to increase muscle growth (1:48:31) Chilibeck review The idea that creatine doesn’t actually cause bloating (and only causes fluid retention in the muscles) is probably incorrect (2:04:01) Typical creatine concentrations Myth related to creatine dosing: the typical recommendation of 5g/day is not enough creatine for serious lifters (2:15:34) Hultman study on creatine dosing Creatinine excretion ranges Study on super jacked people Question 1: does creatine raise the limits of muscularity that you can achieve, or does it just lead to slightly faster progress toward the same limit? (2:38:01) Question 2: is it worth experimenting with other forms of creatine? (2:40:28) Question 3: do caffeine and creatine have inhibitory effects on each other? (2:46:51) There is a creatine and caffeine section in the SBS creatine guide. More recent MASS article on the topic (for MASS subscribers) MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Greg and Lyndsey dive into the history, conspiracies, science, and media coverage of aspartame to present a thorough overview of the recent WHO reports linking aspartame and cancer risk. Is this one of the longest "podcast episodes" ever? Probably. But it's packed with fascinating history, relevant research breakdowns and media criticism, and takeaways for interpreting and navigating our society's abundance of health warnings. TIME STAMPS History of artificial sweeteners preceding aspartame (9:43) The very sketchy approval process for aspartame and subsequent media coverage (1:02:35) Breaking down the World Health Organization's decision to classify aspartame as "possibly carcinogenic" (3:17:50) The fallout from the WHO's classification (4:24:27) Closing thoughts (5:22:04) MORE FROM THE SBS TEAM 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. Join the SBS Facebook group and Subreddit. Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. RECOMMENDED PRODUCTS 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. 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. SOURCES AND LINKS Intro Greg's recommendation: Factor meals Lyndsey's recommendations: Sturdy Girl Club stand-up series and Casey Johnston’s newsletter “She’s a Beast” WHO Reports WHO: Aspartame hazard and risk assessment results released The Lancet summary: Carcinogenicity of aspartame, methyleugenol, and isoeugenol Full source list We had too many links to include here (lol), so please go to the page on Stronger By Science for a fully guided tour of our derangement: https://www.strongerbyscience.com/podcast-episode-116/ MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

The Stronger By Science podcast is back, and it's the start of a new era for the show! We've got a new hosting line-up, new segments, new cover art, new music, and new way for you to get your questions answered. But a lot remains unchanged: We're still aiming to break down the latest health and fitness research and trends in a way that's easily understandable and fun to listen to. Going forward, we'll be releasing new episodes every two weeks on Wednesdays. In this episode, Greg and Lyndsey delve into the history and science behind vibration plates. Are there legitimate, scientific purposes for this trendy piece of equipment, or is it just a total scam? Then, they discuss a new study that investigated the impact of heavy resistance training on pregnancy and postpartum health outcomes. That discussion leads to a larger conversation about how exercise guidelines evolve. Want to get your question answered on a future episode of the podcast? Record a voice memo on your phone and email it to podcast@strongerbyscience.com. TIME STAMPS Introduction of a new era for the podcast (0:00) Lyndsey introduction (8:52) Vibration plates (13:06) Lifting during pregnancy: (1:06:40) MORE FROM THE SBS TEAM 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. Join the SBS Facebook group and Subreddit. Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. RECOMMENDED PRODUCTS 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. 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. SOURCES AND LINKS Vibration plates Vibration plate articles: The main inspiration for this segment was Beth Skwarecki’s Lifehacker article – TikTok Myth of the Week: Vibration Plates The history of vibration therapy The Historical Evolution of the Therapeutic Application of Whole Body Vibrations: Any Lessons to be Learned? | Austin Sports Medicine Dr. John Kellogg Invented Cereal. Some of His Other Wellness Ideas Were Much Weirder | HISTORY Belt Vibrator Whole-body-vibration meta-analyses: Fat loss metas Effects of Whole-Body Vibration Training on Body Composition, Cardiometabolic Risk, and Strength in the Population Who Are Overweight and Obese: A Systematic Review With Meta-analysis - ScienceDirect Does whole body vibration therapy assist in reducing fat mass or treating obesity in healthy overweight and obese adults? A systematic review and meta-analyses The effects of whole body vibration therapy on reducing fat mass in the adult general population: A systematic review and meta-analyses - PMC Whole-body-vibration meta-analyses: Others Long-Term Effects of Whole-Body Vibration on Human Gait: A Systematic Review and Meta-Analysis Long-Term Effect of Whole Body Vibration Training on Jump Height Effectiveness of whole-body vibration on bone mineral density in postmenopausal women: a systematic review and meta-analysis of randomized controlled trials Systematic review and meta-analyses on the effects of whole-body vibration on bone health - ScienceDirect Whole-Body Vibration and Blood Flow and Muscle Oxygenation: A Meta-Analysis - PMC The effects of whole-body vibration on muscle strength and power: a meta-analysis The effect of whole body vibration on balance, mobility and falls in older adults: A systematic review and meta-analysis - ScienceDirect The effect of whole-body vibration on lower extremity function in children with cerebral palsy: A meta-analysis | PLOS ONE Evidence of Use of Whole-Body Vibration in Individuals with Metabolic Syndrome: A Systematic Review and Meta-Analysis View of Effects of Whole-Body Vibration Therapy on Knee Osteoarthritis: A Systematic Review and Meta-Analysis of Randomized Controlled Trials Effects of Whole Body Vibration on Muscle Strength and Quality of Life in Health Elderly: A Meta-Analysis Effects of vibration therapy on muscle mass, muscle strength and physical function in older adults with sarcopenia: a systematic review and meta-analysis Effect of whole-body vibration on neuromuscular activation and explosive power of lower limb: A systematic review and meta-analysis | PLOS ONE Effects of whole-body vibration training with different frequencies on the balance ability of the older adults: a network meta-analysis Lifting during pregnancy: Greg's Research Spotlight on the topic: How concerned do lifters need to be about training hard during pregnancy? Primary study reviewed: Impact of heavy resistance training on pregnancy and postpartum health outcomes ACOG exercise recommendations History of guidelines for physical activity during pregnancy: Physical Activity During Pregnancy - Past and Present - PMC Physical Activity and Pregnancy: Past and Present Evidence and Future Recommendations - PMC Urinary incontinence in powerlifters: Urinary Incontinence in Competitive Women Powerlifters: A Cross-Sectional Survey - PMC MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In this Fireside Chat, Greg sits down with a special guest: his business partner and wife Lyndsey Nuckols. They discuss who's a better cook, their most underwhelming talents, trolley problems, their recent foray into reality TV, and their experiences transitioning into tech product people. Raccoon video: https://www.youtube.com/watch?v=rfbb4yRBH64 SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every other 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 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. MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

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/ MORE FROM THE SBS TEAM Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.