Shows
The Stronger By Science PodcastEverything you Need to Know About Basal Metabolic RateEmail your questions to podcast@strongerbyscience.com!Note: The full list of sources and notes can be found on the episode page on strongerbyscience.comBMR article series: https://macrofactorapp.com/articles/bmr/TIME STAMPS0:00:32 – Important announcement0:12:00 – Why discuss BMR?0:16:00 – What is BMR (terminology)?0:20:40 – Determinants of BMRhttps://macrofactorapp.com/best-bmr-equations/https://macrofactorapp.com/determines-basal-metabolic-rate/0:24:05 – The (In)accuracy of BMR prediction equationshttps://macrofactorapp.com/metabolism/0:40:00 – Impact of Sex on BMRhttps://macrofactorapp.com/sex-basal-me...
2024-10-161h 31The Stronger By Science PodcastWarming-Up to Build MuscleIn this episode, Pak and Milo break down the research around how to warm-up for maximum muscle growth and strength. What should your warm-up strategy be? Finally, they cover some questions asked by listeners.TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-142 here00:15:30 - Warming Up for Hypertrophy - Overview, Existing Research and Limitations00:27:26 - Warming Up for Hypertrophy - Studies in Detail00:38:20 - Takeaways00:47:44 - Audience Q&AWant to get...
2024-10-021h 11The Stronger By Science PodcastWarm-Ups, Stretching, and InjuriesIn this episode, Greg, Pak, and Milo cover the research on warming-up. Does warming-up reduce injury risk? Does stretching help you stay healthy? How solid is the evidence for warming up?TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-14100:06:30 - Personal Experience With Warm-Ups00:15:52 - The Purpose of Warming Up00:24:13 - Warm-Up Effects00:45:30 - Stretching and Injury Prevention01:14:13 - Warm-Ups and Injury PreventionWant to get your question answered on...
2024-09-182h 00The Stronger By Science PodcastWeak Muscle Growth BeliefsTIME STAMPSNote: The full list of sources and notes can be found on the episode page on https://www.strongerbyscience.com/podcast-episode-14000:10:26 - Forcing Advanced Periodization00:38:42 - High Reps for Hypertrophy00:49:00 - Getting Strong to Get Big01:01:17 - All You Need Is A Few Exercises01:07:18 - Audience Q&AWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com
MORE FROM THE SBS TEAMWork with a Stronger By Science co...
2024-08-211h 27The Stronger By Science PodcastBattle Royale 2In this episode, Pak, Greg, and Milo gear up for another round of Battle Royale debates. They cover aggressive fat loss, cheat reps vs strict reps, whether studies in beginners should apply to advanced lifters, exercise stability for building muscle, optimal doesn't exist, experimenting for best progress, science vs broscience, the pump, and the overhead press being the one true lift.TIME STAMPS00:02:51 - Aggressive Fat Loss00:18:38 - Cheat Reps vs. Strict Reps00:27:21 - Studies in Beginners00:40:58 - Exercise Stability for Building Muscle00:49:49 - Optimal Doesn't Exist
2024-08-072h 09The Stronger By Science PodcastIs Bulking Necessary for Muscle Gain?In this episode, Greg, Pak & Milo go over the current literature on bulking and whether you actually need to bulk to maximize muscle growth. Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-138TIME STAMPS00:03:47 - Personal Experiences with Bulking00:12:42 - Most relevant studies00:52:08 - Other Studies01:13:32 - Audience Q&AWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com
MORE FROM THE SB...
2024-07-241h 50The Stronger By Science PodcastHow to PowerbuildIn this episode, Pak and Milo break down some of the research surrounding how to powerbuild. Can you grow muscle and get stronger simultaneously? How can you best do both? What are the differences between hypertrophy training and strength training?TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com here00:06:00 - Intro to powerbuilding: personal experience and existing studies00:29:11 - Criticisms and benefits of powerbuilding - muscular imbalances and progressive overload00:49:54 - How much potential gains are missed?
2024-06-261h 48The Stronger By Science PodcastHow To Train The BackFrom back training anecdotes to practical recommendations, this episode has got your....back when it comes to back training (apologies for the pun). In this podcast episode, the SBS team goes over back training, including why the current literature directly examining changes in the back musculature is so limited.Note: The full list of sources and notes can be found on the episode page on https://strongerbyscience.com/podcast-episode-135TIME STAMPS00:45:45 - Fiber orientation and neuromechanical matching01:41:36 - Ad Break01:41:41 Why the lack of direct evidence for back training?
2024-06-123h 04The Stronger By Science PodcastSBS Battle RoyaleIn this podcast episode, Greg, Pak, and Milo enter the impromptu-debate arena for the first SBS Battle Royale. Mental gymnastics, science, drama, and the signature SBS banter you all know and love are all packed into a pilot episode that will either be remembered forever or forgotten in a few weeks. TIME STAMPS:00:22:03 - Topic 01 - Are the "big 3" mandatory for strength and size?00:37:24 - Topic 02 - Always training to failure to maximize hypertrophy00:53:52 - Topic 03 - Sumo deadlifts for non-powerlifters01:06:53 - Topic 04 - Old-skool "YOLO" bulking for maximum g...
2024-05-292h 43The Stronger By Science PodcastDoes Lifting Really Improve Mental Health?Greg, Pak, and Milo review the literature on lifting for mental health. Does exercising improve your mood? How long does this last? What about lifting? Can we improve our long-term mental health through physical activity and lifting weights?TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com here00:10:02 - Impact of exercise on mood overview00:38:55 - Best forms of exercise for mood improvement00:47:00 - Long-term effects of exercise on mental health01:26:04 - Lifting impacts on mental...
2024-05-152h 26The Stronger By Science PodcastIs Stretch-Mediated Hypertrophy Overhyped?In this episode, Milo, Greg, and Pak sit down to discuss the concept of stretch-mediated hypertrophy, from the foundational animal studies, to human stretching studies, to present day hype around stretch-mediated hypertrophy and lengthened partials. They also discuss how they're currently implementing lengthened training into their workout routines.TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-132 here00:00:00 - Intro and Plugs00:11:33 - Stretch-mediated hypertrophy and hyperplasia in animals00:44:59 - Stretch-mediated hypertrophy in humans/how muscle fibers...
2024-05-013h 24
The Stronger By Science PodcastAll About Sleep (Part 2)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-131TIME STAMPS:00:06:34 - Effects of acute sleep loss on physical performance00:22:20 - Sleep anecdotes from our time at College00:54:23 - Impact of sleep interventions on athletic performance01:11:19 - N...
2024-04-172h 37
The Stronger By Science PodcastAll About Sleep (Part 1)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 & Plugs00:20:48 - Sleep duration and all-cause mortality00:42:58 - Sleep regularity and all-cause mortality01:15:13 - Shift work & sleeping irregular hours01:26:40 - Chronotypes & health01:41:47 - The effect of sleep on weight regulation02:23:24 - Practical takeawaysNote: The full list of sources and notes can be found on the episode page on strongerbyscience.c...
2024-04-032h 36The Stronger By Science PodcastIs Body Fat Spot Reduction Really a Myth?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 STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com here00:00:00 - Intro & plugs00:17:41 - Spot reduction history, whole body vibration, garments & ointments00:46:04 - Training & spot r...
2024-03-202h 03The Stronger By Science PodcastExtreme Volumes, Extreme Gains? (Part 2)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 STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-128 here.00:00:00 - Intro00:11:13 - Evidence for high volumes01:02:53 - Evidence with neutral outcomes02:04:51 - Discussing other volume review papers02:33:07 - Diminishing Returns of Volume for...
2024-03-064h 39
The Stronger By Science PodcastExtreme Volumes, Extreme Gains? (Part 1)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
2024-02-212h 29The Stronger By Science PodcastQ&A: Insulin resistance and hypertrophy, stimulant metabolism, and BMR variabilityIn 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 STAMPS00:00:00 – Podcast Updateshttps://www.strongerbyscience.com/future/00:21:29 – Q&A Intro and "How do you go about...
2024-02-072h 21The Stronger By Science PodcastLong Muscle Length Training with Dr. Milo WolfIn 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 NOTESMost of the research discussed in this episode can be found here:https://journal.iusca.org/index.php/Journal/article/view/182https://www.strongerbyscience.com/rom/00:00:00 - Episode Intro - Einstein, Toothpaste, and Plugs00:18:18 - Intro - Dr...
2024-01-243h 19The Stronger By Science PodcastExercise Technique and Minimum Effective Dose Training with Dr. PakIn 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 STAMPSIntro 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 S...
2024-01-102h 33
Data Driven Strength PodcastDoes the Evidence Now Support Effective Reps? Ft. Greg Nuckols | Ep. 58Free RPE/RIR guide:
https://data-drivenstrength.ck.page/rpe-guide
Greg Nuckols:
https://www.strongerbyscience.com
https://www.strongerbyscience.com/effective-reps/
https://www.instagram.com/gregnuckols/?hl=en
0:00:00 Intro
0:04:50 Overview of New Proximity to Failure Meta-Regression
0:17:00 Common Misinterpretations of the Results
0:20:00 The Resurgence of the Effective Reps Model
0:40:00 The Desire for a Proxy Metric of Hypertrophy
1:18:00 The Mechanistic Rationale of Effective Reps
1:50:00 Other Factors Influencing Muscle Growth
2:09:00 Metabolic...
2023-12-184h 00The Stronger By Science PodcastQ&A: Muscle size and strength, advice for minimalistic workout routines, and training to failureIn 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 nu...
2023-10-181h 40The Stronger By Science PodcastWhich Micronutrients Are Worth Monitoring?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 WEEK806 Spring Cub Season HighlightsAdult Bracket Reveal Strea...
2023-10-042h 37The Stronger By Science PodcastUnderstanding Micronutrient Targets: What Do They Mean, and Where Do They Come From?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 STAMPSIntro (0:00) Recommendations and good vibes (0:20)...
2023-09-132h 51The Stronger By Science PodcastMicronutrients Deserve More AttentionMicronutrients 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 m...
2023-08-302h 42The Stronger By Science PodcastSleep and Nutrition: Pre-Sleep Snacks, and How Your Diet Impacts Your SleepThe 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.comT...
2023-08-162h 29The Stronger By Science PodcastCreatine Myths: Hair Loss, Bloating, Dosing, and MoreDoes 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...
2023-08-023h 02The Stronger By Science PodcastAspartame: The Surprisingly Interesting Science and HistoryGreg 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 STAMPSHistory 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 "po...
2023-07-195h 43The Stronger By Science PodcastVibration plates, lifting during pregnancy, and a new era for the SBS podcastThe 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 p...
2023-07-052h 22The Stronger By Science PodcastWeight Loss Plateaus, Tough Love, and Energy Audits (Replay of Episode 77)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 PODCASTJoin the Research Spotlight newsletter: Get a two-minute breakdown of o...
2023-03-131h 14
Where Optimal Meets Practical144: Greg Nuckols - Popular weight loss advice that might do more harm than good. Do people trying to get healthy need to count every macro to the gram? How can we make real, LASTING change?Topics⬇️What are some pieces of advice when it comes to weight loss that may do more harm than good for those people trying to get/stay healthy?Should non-bodybuilders track every macro to the gram?Should you stop making your food taste so good and stick to more bland choices?How do we make this really sustainable for the LONG term and how might that be different than cyclical dieting for bodybuilding?Links mentioned in episode⬇️Greg’s original segment: https://www.youtube.com/watch?v=0i0sOogUT5A...
2023-02-071h 48The Stronger By Science PodcastSleep, Health, and FitnessIn 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 PODCASTJoin 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.M...
2023-01-301h 31The Stronger By Science PodcastHunger and Appetite ManagementWhether 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 PODCASTJoin 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.MacroFactorIf you want to learn more about our M...
2023-01-231h 29The Stronger By Science PodcastDiet Tracking and Mindful EatingIn 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 ea...
2023-01-091h 57The Stronger By Science PodcastPopular Diets and Common Nutrition Misconceptions (Part 2)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 PODCASTJoin 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.
2023-01-021h 36The Stronger By Science PodcastPopular Diets and Common Nutrition Misconceptions (Part 1)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 PODCASTJoin 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 nutriti...
2022-12-261h 34The Stronger By Science PodcastCommon Questions About Weight Loss DietsToday’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 PODCASTJoin 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.MacroFactorIf you want to learn more about our MacroFactor diet app, check...
2022-12-192h 00The Stronger By Science PodcastMeta-Analysis Errors; Motivation and Behavior ChangeIn 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 wi...
2022-12-121h 51The Stronger By Science PodcastGoal Setting and Behavior Change (Replay of Episode 71)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 P...
2022-12-051h 51The Stronger By Science PodcastQ&A: Deltoid Training, NSAIDs, Controversial Fitness Opinions, and MoreIn 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 PODCASTJoin 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.MacroFactorIf you want to learn more about our MacroFactor diet app...
2022-11-141h 56The Stronger By Science PodcastMisapplications of Popular Weight Loss Advice, and Identifying the “Healthiest” DietAfter 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 long...
2022-11-072h 43
Fit to Transform Podcast with Coach NikiasMicronutrients for vegans, performance and health supplements, and the effects of soy on your hormones - With Dr. Eric Trexler - Part 2 - Ep. 16In the second and final part of this interview with Dr. Eric Trexler, we discuss:
Which micronutrients do vegans need to worry about?
Which supplements does Eric recommend for general health and training performance?
How can soy affect your sex hormone levels whether you’re cisgender or gender-diverse?
Resources:
Stronger by Science: http://strongerbyscience.com/
MASS: https://www.strongerbyscience.com/mass/
MacroFactor: https://www.strongerbyscience.com/macrofactor/
Eric’s article: “Not Another Boring Creatine Guide: Answers To FAQs And Lesser-Known Benefits” - https://www.strongerbyscience.com/creatine...
2022-10-2842 minThe Stronger By Science PodcastAccommodating Resistance for Power; Net Energy Cost of ExerciseToday’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 ne...
2022-10-241h 40
Fit to Transform Podcast with Coach NikiasSupporting muscle growth with a vegan or vegetarian diet - With Dr. Eric Trexler - Part 1 - Ep. 15This episode is the first in a two-part interview with Dr. Eric Trexler, Director of Education for Stronger by Science, co-author of MASS (Monthly Applications in Strength Sport), and co-creator of the diet app MacroFactor.
In Part 1, we’re doing a deep dive into protein for vegans and vegetarians who want to get lean and jacked.
Resources:
Stronger by Science: http://strongerbyscience.com/
MASS: https://www.strongerbyscience.com/mass/
MacroFactor: https://www.strongerbyscience.com/macrofactor/
Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/
...
2022-10-2152 minThe Stronger By Science PodcastFatigue Mechanisms, HIIT Programming, and Sex Disparities in ResearchIn today’s episode, Greg and Eric revisit the topic of buffering supplements and fatigue as Eric presents a Research Review about the mechanisms driving neuromuscular fatigue. After that, Greg discusses his cover story from the most recent issue of the MASS Research Review, which is also available at strongerbyscience.com. In the article, Greg explores under-representation of female participants within strength, hypertrophy, and supplement research. The discussion covers the extent of the disparity, the surprising observation that the gap is getting worse over time, and how this research imbalance impacts training and nutrition recommendations for female lifters. Next, Er...
2022-06-091h 33
Stacked Strength Podcast#73 Greg Nuckols - Understanding Metabolic AdaptationIn todays episode I sit down with Greg Nuckols. Topics of discussion include what is metabolic adaptation, how our bodies adapt to energy availability, variance between individuals, changes in metabolism from baseline, instances where metabolic adaptation occurs, how adaptations impact exercise and eating behaviour, the role of sleep, and more.
Follow Us
Greg Nuckols
Instagram: https://www.instagram.com/gregnuckols/
Website: https://www.strongerbyscience.com/
Macro Factor: https://www.strongerbyscience.com/macrofactor/ (use code: STACKED)
Podcast: https://podcasts.apple.com/ca/podcast/the-stronger-by-science-podcast/id146...
2022-04-211h 07The Stronger By Science PodcastPartial ROM, Intra-Workout Carbs, MASS Research RoundupToday’s episode begins with a reminder about the current Black Friday Sale for the MASS Research Review, which ends November 29. After that, Greg and Eric share updates regarding their dueling Road to the Stage and Road to Athens segments. Next, Greg delivers the Feats of Strength segment, which features a legend in the world of iron sports. After that, Greg and Eric discuss some of their favorite MASS articles from the past year or so, with topics including p-ratios, plant-based protein, carbs for lifters, effects of diet on testosterone, emerging supplements, partial-ROM training, the interference effect (concurrent training), an...
2021-11-252h 17The Stronger By Science PodcastCooling Gloves, Cardio Considerations, and Protein in AgingToday’s episode begins with an exciting announcement about the forthcoming Black Friday Sale for the MASS Research Review, which extends from November 22 to November 29. After that, Greg shares a Road to the Stage update, and Eric takes a sharp turn onto the Road to Athens. That’s followed by Feats of Strength, and a Tech Support segment sharing MacroFactor reminders and updates related to the knowledge base, food database expansion, and the new public roadmap. Next, Greg provides an in-depth review of the literature related to cooling gloves and performance, and Eric gives some contextualized clarifications about low-calorie diet...
2021-11-182h 07The Stronger By Science PodcastRefeeds, Diet Breaks, Fructose, and SodiumToday’s episode begins with some good vibes from the Road to the Stage, Road to Enlightenment, and Feats of Strength segments. After that, Eric shares a research-heavy update on diet breaks and refeeds, followed by a Tech Support segment in which Greg discusses food databases and some practical tips for easy and efficient food logging. That’s followed by a Q&A segment featuring questions about topics including sleep, sodium, fructose, accuracy of self-reported food intake, managing exercise and nutrition during vacations, and much more. Finally, Eric and Greg graciously and nobly accept defeat while recapping the final resu...
2021-10-142h 37The Stronger By Science PodcastCarbohydrate-Insulin Model, Counting Calories, and Setting Up a DietIn today’s episode, Greg and Eric debut a new segment called “Tech Support,” in which they discuss a few common questions and comments about MacroFactor. After that, Greg discusses a new review paper about the carbohydrate-insulin model of obesity, and Eric discusses the newest Stronger by Science article about how to set up a diet. To wrap up the show, Greg and Eric select their favorites and place their bets for the upcoming Fat Bear Week.If you want to learn more about our diet app (on sale through September 30), check it out here. Sign up...
2021-09-232h 03The Stronger By Science PodcastBonus: MacroFactor Launch Party and Live Q&AThis special bonus episode of the Stronger By Science Podcast is a recording of the show’s live launch party for the MacroFactor diet app. In the future, we’ll be streaming more live podcast episodes right from the Stronger By Science YouTube channel. We hope you can join us live for the next one! To stay up to date and get reminders about upcoming live episodes, be sure to join our email newsletter, Facebook group and subreddit.If you want to learn more about our diet app (on sale through September 30), check it out at https://www.st...
2021-09-211h 43The Stronger By Science PodcastBonus Live Q&A: Energy Constraint Model, Training Volume, Creatine Kinase Levels, and MoreThis special bonus episode of the Stronger By Science Podcast is a recording of the show’s first ever live Q&A episode. In the future, we’ll be streaming more live Q&As right from the Stronger By Science YouTube channel. We hope you can join us live for the next one! To stay up to date and get reminders about upcoming live episodes, be sure to join our email newsletter, Facebook group, and subreddit.If you want to learn more about our diet app (available on September 16), check it out at https://www.strongerbyscience.com/macr...
2021-09-141h 19
The Barbell Lifestyle Podcast#41 - Metabolic Adaptation with Dr. Eric TrexlerChristina & Marissa sit down with Dr. Eric Trexler, pro bodybuilder, researcher, and Director of Education for Stronger by Science to talk about metabolic adaptation. They describe what that really means, strategies to mitigate it, and how to manage hunger expectations during a fat loss phase!
(0:00) - Intro
(12:13) - What is Metabolic Adaptation
(20:00) - How Does Metabolic Adaptation Apply to Everyday People?
(28:30) - Low Caloric Intake For Competitors
(34:00) - Energy Expenditure & What We Can Control
(44:05) - NEAT
(48:37) - Fat Loss Phase Hunger Expectations
(56:07...
2021-08-311h 28The Stronger By Science PodcastResponders, Non-Responders, and Fish OilIn this episode, Greg and Eric provide a huge update related to the good news segment, some very impressive and potentially controversial feats of strength (10:36), and dueling research reviews about fish oil (24:06) and distinguishing between responders and non-responders to training (53:52). They also answer some listener questions (1:14:59) and congratulate the sport of baseball for becoming interesting again (1:53:08).Sign up to get 28 free training programs and research spotlight emails.To join in on the SBS conversation, check out our new Facebook group and subreddit.Finally, next time you stock up on supplements from BulkSupplements.com...
2021-07-012h 13The Stronger By Science PodcastCapsaicin, Multivitamins, and Time OffIn today’s episode, Greg and Eric discuss some Good News (1:06) and Feats of Strength (16:08), in addition to a quick update about the new nutrition app that is in development (12:18). After that, Eric has a Research Roundup segment (19:36) that covers capsaicin supplementation for performance (23:12) and ketogenic diets for hypertrophy (40:44). That’s followed by a Coach’s Corner (56:14) in which Greg discusses how to navigate vacations and potential periods of time away from the gym. After that, Greg and Eric answer some listener questions (1:16:08), and Greg wraps up the show by telling his harrowing tale of undergoing a fitness assessment in a c...
2021-06-172h 09The Stronger By Science PodcastTestosterone Boosters, Sticking Points, and Bar Velocity TechnologySummary: In today’s episode, Greg and Eric reflect on the 4-year anniversary of their monthly research review called “Monthly Applications in Strength Sport,” also known as “MASS,” which they write alongside co-authors Dr. Mike Zourdos and Dr. Eric Helms (15:05). To commemorate the occasion, they’ve released a free “Best of MASS” issue and they're launching a big charity sale from April 27 - May 4. Greg and Eric also present Research Reviews about testosterone boosters (54:46) and barbell velocity-tracking technologies (39:37) in this episode, along with a Coach’s Corner segment about sticking points (1:35:54), some shocking information about eels (1:49:01), and much more.
2021-04-222h 03
Brains and Gains with Dr. David MaconiGreg Nuckols & Eric Trexler: P-Ratio Debate, Extended Time Off, Pushing Too HardGreg Nuckols and Eric Trexler are back on the podcast to discuss the following:0:30- Anberlin1:20- The P-Ratio debate6:00- Defining P-Ratio 8:00- Can you diet down to improve P-Ratios?16:00- When will Greg Nuckols cut down?20:00- Benefits of taking extended time off24:00- Benefits of pushing yourself too hard at times30:00- Do you need to ever train to failure to progressively overload?38:40- Effective reps / number of intense reps44:00- Focusing on factors that generally don’t matter52:15- Ischemic preconditioning, acute changes translating to long term...
2021-04-171h 06
Stacked Strength Podcast#36 Greg Nuckols - How To Read And Interpret ResearchIn today's episode, I sat down with Greg Nuckols. Topics of discussion include prerequisites to reading research, improving interpretation accuracy, finding credible research, content development, red flags in research, applying research, and more.
TIMESTAMPS
00:01 Introduction
02:18 Prerequisites to reading research
04:15 Improving interpretation accuracy
12:36 Hierarchy of evidence
31:58 Finding research (how to do a journal sweep)
40:47 Developing content
47:16 Red flags in research
01:00:17 Real-world applications of research
01:23:18 Where can people find you?
FOLLOW US
...
2021-04-141h 28The Stronger By Science PodcastBMI, Plant-Based Protein, Stretching, and MouthguardsSummaryGreg and Eric are back for Season 4! This episode begins with a big announcement about what Greg and Eric have been up to (0:01:17), followed by some Good News (0:06:11) and Feats of Strength (0:19:49). After that, Eric discusses some new research that appears to vindicate plant-based proteins (0:28:48), and Greg discusses new research about how BMI, fat mass, and fat-free mass relate to mortality risk (0:49:03). They close out the show with some practical tips from a Coach’s Corner segment (1:15:33), a few miscellaneous Q&As (1:20:12), and some cooking info to wrap up the episode (2:13:58).LinksIf yo...
2021-04-082h 21
The Barbell Lifestyle Podcast#20 - Variation in Responses to Training With Greg NuckolsChristina & Marissa sit down with researcher, powerlifter, and writer Greg Nuckols to discuss how different variables affect training! Greg goes deep into Genetic and Sex variation in training response, as well as placebo affect on strength gains, and how your expectations can frame how you progress.
(0:00) - Intro
(7:46) - Framing Today’s Conversation
(8:17) - Explaining Variability in Response to Training
(18:10) - Understanding What's Normal, Standard Deviations & Outliers
(20:48) - Genetic Variations in Training Response
(45:23) - The Placebo Effect on Strength Gains
(53:50) - How Expectations Interact With St...
2021-04-061h 50
The Jeff Nippard PodcastTHE GREAT BULKING DEBATE (Mike Israetel, Menno Henselmans vs Greg Nuckols, Eric Trexler)Timestamps: 0:00 Defining P Ratio & Important Background Info 3:48 – Mike Israetel Opening Statement (Practical Bulk Guidelines) 26:58 – Eric Trexler Opening Statement (P Ratio & Bodyfat) 41:50 – Menno Henselmans Rebuttal (Why Cut First) 57:07 – Greg Nuckols Rebuttal (Issues with Menno’s stance) 1:12:50 – Within-Individual vs inter-individual lean gain potential 1:26:19 – Can I (Jeff) gain muscle just as well at 10%, 15%, 20%, etc? 1:36:56 – Clarifying stances and have any minds changed? 1:46:33 – Client recommendations & concluding remarks Background Reading & Sources: Original P-Ratio Article/Meta: https://www.strongerbyscience.com/p-ratios/ Rebuttal by Menno...
2021-04-012h 07
Elämästä urheiluunJuha HulmiYstävänpäivän vieraana on Suomen kovin lihastieteilijä, ”Lihastohtorina” tunnettu liikuntafysiologian apulaisprofessori Jyväskylän yliopiston liikuntatieteellisessä tiedekunnassa. Juha Hulmi.
Tässä jaksossa keskustelemme ennen kaikkea naisten ja miesten välisten voimaharjoitteluerojen olemassaolosta, ja miten erot tulee ottaa huomioon sekä käsittelemme tottumusten aikaansaamaa illuusiota harjoittelueroista.
Naisten harjoittelu on tieteelle kuuma peruna ja tiedon lisääntyessä naiset saavat yhä enemmän kustomoituja ohjelmia itselleen. Naisten ja miesten isoimpina eroina lieneekin se, että naisten aineenvaihdunta antaa meille metabolista hyötyä. Miten, se selviää jaksossa.
Juhan kanssa käymme syväluotaavan tieteen pläjäyksen siitä, millä trendiaal...
2021-02-151h 20The Stronger By Science PodcastFireside Chat #9: 2020 Year in Review and Goals for 2021Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #9, Greg sits down with Eric Trexler to discuss observations and lessons learned from 2020, along with new goals for 2021. They try their hardest to keep it light and fun, but ultimately fail.If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/To join in on the SBS conversation, check out our new Facebook group and subreddit.Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity...
2021-01-071h 20The Stronger By Science PodcastProtein, Fish Oil, Glycogen, and What Limits Muscle GrowthThis is the final episode of 2020, and it’s a science-heavy episode packed full of information. After some Good News and Feats of Strength, Eric revisits a couple of previous segments and social media posts about optimal protein intakes and the potential benefits of fish oil. Greg got some new information about a paper evaluating the use of strength blocks to increase hypertrophy, so he revisits that topic as well. Finally, Greg and Eric share some new research reviews about the importance of muscle glycogen depletion for lifters and biological factors that may limit the growth of muscle fibers, fo...
2020-12-242h 03The Stronger By Science Podcast2020's Most Notable Research (with guests Eric Helms and Mike Zourdos)If you’d like to subscribe to MASS (or read more about it), you can find it at: https://www.strongerbyscience.com/mass/. If you’d like to receive Research Roundup emails, please sign up for our email list. To join in on the SBS conversation, check out our new Facebook group and subreddit. 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 STAMPSIntroductions (0:02:00). The First Bodybuil...
2020-11-261h 44The Stronger By Science PodcastQ&A: Cortisol, Hydration, Anti-Nutrients, and Deadlift RecoveryIf you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/To join in on the SBS conversation, check out our new Facebook group and subreddit.Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunitySubreddit: https://www.reddit.com/r/StrongerByScience/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 STAMPSIntro/Announcements (0:00:44). Good New...
2020-11-192h 05The Stronger By Science PodcastProtein & Kidney Function; Cholesterol & Training AdaptationsIf you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/. To join in on the SBS conversation, check out our new Facebook group and subreddit.Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity. Subreddit: https://www.reddit.com/r/StrongerByScience/. 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 STAMPSIntro/Announcements (0:00:30). Good news (0:02:33). Feats...
2020-11-052h 13The Stronger By Science PodcastBreakfast, Glycine, Muscle Knots, and Trigger PointsSeason 3 pushes forward, and today’s episode is packed with information. The episode begins with some announcements, arguably good news, and feats of strength, followed by a couple quick research reviews about optimal breakfast composition to adequately fuel training and the potential applications of glycine supplementation for tendon and ligament adaptations. Then, Greg and Eric field listener questions about caffeine tolerance, muscle knots, trigger points, and more. To play us out, Greg shares some stunning revelations that will change the way you think about crabs. If you’d like to receive Research Roundup emails, please sign up for o...
2020-10-221h 51The Stronger By Science PodcastBench Angles, Appetitive Traits, and Mesocycle ProgressionIf you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/. To join in on the SBS conversation, check out our new Facebook group and subreddit.Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity. Subreddit: https://www.reddit.com/r/StrongerByScience/. 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 STAMPSIntro/Announcements: new Facebook group, subreddit, and sponso...
2020-10-082h 05The Stronger By Science PodcastSeason Finale: Tons of New Meta-Analyses and Q&A Catch-UpDescription: After opening the final episode of the season with a Good News segment, Greg & Eric make SBS Podcast history with the first ever prospective Feats of Strength segment. After that, Greg & Eric have an extensive Research Roundup segment in which they cover some brand new highlights from the freshly-updated Meta-Analysis Master List on StrongerByScience.com. That’s followed by a lengthy Q&A segment in which Greg & Eric try to answer as many training and nutrition questions as possible before the current season of the show comes to a close. Finally, they answer a couple of professional development qu...
2020-07-022h 31The Stronger By Science PodcastBetaine, Sodium Bicarbonate, and Evaluating New Research as it DevelopsToday’s episode starts off with a Good News segment and some brand new Feats of Strength. After that, Eric discusses his most recent SBS article about Betaine, and addresses some of the feedback that the article has received. This segment opens up into a broader discussion about how to evaluate a new body of research as it’s developing. Topics include conflicts of interest, how much evidence is required to justify experimentation, and when we can confidently conclude that an intervention simply doesn’t work. Some historical examples are discussed along the way, with some background information about how th...
2020-06-181h 51The Stronger By Science PodcastCaffeine Genes, Brown Adipose Tissue, Concurrent Training, and HangoversIn today’s episode, Greg and Eric share a little bit of good news, followed by a Feats of Strength segment. That’s followed by a Research Roundup segment discussing brand new research on the influence of genes on caffeine responses, recovery postures during high-intensity exercise, time-restricted feeding (intermittent fasting), and concurrent training (cardio + lifting). After that, Greg and Eric field some listener questions in a Q&A segment covering topics including cold exposure, the effects of race and ethnicity on body composition estimation, nutrition during deloads, and hangover prevention tips. Finally, Evan Peikon is featured in this week’s On T...
2020-06-042h 09
The Health Mastery Show#21 | ERIC TREXLER | ANTIOXIDANTS, OXIDATIVE STRESS AND TRAININGIn this episode myself and Dr. Eric Trexler talk about antioxidants, inflammation, oxidative stress and training adaptations.
For coaching apply here: http://bit.ly/2s5Pteo
If you enjoy the content subscribe here: http://bit.ly/34iHcBP
My Instagram: https://www.instagram.com/adammc192/
My e-mail: Adam@healthmastery.co
Eric Trexler’s Instagram: https://www.instagram.com/trexlerfitness
The full article on Stronger by Science: https://www.strongerbyscience.com/antioxidants/
MASS: https://www.strongerbyscience.com/mass
2020-04-2654 min
Chasing Common Ground: Lifestyle Conversations with Chris LiddleEpisode 115 - Greg NuckolsTo best describe Greg, I made use of his bio directly from his website at StrongerByScience.comGreg has over a decade of experience under the bar and a B.S. in exercise and sports science. He is currently enrolled in the exercise science M.A. program at the University of North Carolina at Chapel Hill. He’s held three all-time world records in powerlifting in the 220lb and 242lb classes. He’s trained hundreds of athletes and regular folks, both online and in-person. He’s written for many of the major magazines and websites in the...
2020-04-211h 03The Stronger By Science PodcastQ&A: Training frequency, reducing caloric intake on rest days, and isometric trainingIn today’s episode, Greg and Eric share a little bit of good news, followed by a Q&A segment. Topics covered include training frequency, reducing caloric intake on rest days, strength reductions during weight loss, low-calorie diets, isometric training, and much more. Then, this week’s On The Rise segment features Daniel DeBrocke. Finally, Eric shares an easy lentil soup recipe that is actually pretty good. If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqaIf you’d like to recommend someone for a future “O...
2020-04-091h 31The Stronger By Science PodcastImmune Function, Home-Based Workouts, Fat Burners, and Lifting with Long LimbsThe COVID-19 pandemic has had wide-ranging impacts, with some of those impacts relating to fitness. In today’s episode, Greg and Eric discuss the small, free, easy things you can do to support normal immune function, and how to construct some effective home-based workouts with little to no equipment. After that, they debut a “Good News” segment, which we all could use, followed by a Q&A segment that includes questions about protein intake, lifting with long limbs, eating to support injury prevention (or recovery), bench press range of motion, fat burners, and more. Finally, Greg shares a risotto recipe...
2020-03-232h 08The Stronger By Science PodcastHeart Rate Variability, Antagonist Stretching, and ChrononutritionGreg and Eric’s plans to morph the show into a political podcast have met an untimely end, but the show must go on. In today’s episode, they discuss some totally unsubstantiated claims about the coronavirus, also known as COVID-19, followed by some impressive Feats of Strength. After that, Eric shares a research review about how the timing of your meals may alter the metabolic response to feeding, then Greg shares a research roundup about energy expenditure during times of vigorous mental effort, antagonist stretching for strength and power, and using heart rate variability to gauge your recovery from...
2020-03-122h 10The Stronger By Science PodcastCell Swelling, Genetic Ceilings, Touch-and-Go Deadlifts, and Load-Specific AdaptationsGreg and Eric are back with the second episode of Season 2, and it’s a great one. First, the guys discuss a ton of remarkable Feats of Strength from the last few weeks. Next, Greg & Eric answer some listeners’ questions about topics such as fat-free mass index, pre-workout nutrition, building strength without adding muscle, and whether or not you should use touch-and-go reps while deadlifting. That’s followed by a Research Roundup segment, which discusses some fascinating new articles about the relationship between muscle fluid volume and force, the effects of protein intake on bone health, and high-load versus low-lo...
2020-01-302h 36The Stronger By Science PodcastYear in Review, Effective Reps and Antioxidants Revisited, Behavior Change, and Mike TuchschererThe final episode of the year begins with a brief recap of the wins and losses we experienced in 2019, and an announcement about our podcasting plans for 2020. After that, Greg shares some Feats of Strength, along with a “Hot Off the Presses” segment about recent research on the effective reps concept and antioxidant supplementation. In addition, Eric discusses some key behavior change theories to help you (or your clients) successfully modify their health-related habits and behaviors in 2020. Finally, Greg and Eric interview world champion powerlifter Mike Tuchscherer about all things powerlifting.TIME STAMPS0:00:41 Recap of 2019
2019-12-262h 43The Stronger By Science PodcastQ&A: Myonuclei, Sodium Bicarbonate, Bands For Hypertrophy, and More Game ChangersIn today’s episode, Greg and Eric field listener questions about how the myonuclear domain theory relates to hypertrophy, sodium bicarbonate supplementation, using bands for hypertrophy training, and more. In addition, Eric defends his honor, his integrity, and his original review of the Game Changers movie in response to harsh criticism. If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa TIME STAMPS0:00:44 What is Greg's take on the current state of the literature regarding the myonuclear domain theory and hyper...
2019-12-191h 26The Stronger By Science PodcastGlycogen Loading, Lower Back Pain, PowerBuilding, and Physical Culture with Ben PollackGreg kicks off the episode with some incredible feats of strength, followed by an enormous Research Roundup segment. Topics include glycogen depletion and loading, coffee as a pre-workout supplement, lower back pain, a phototherapy update, and more. Finally, Greg and Eric interview Ben Pollack, who tells us all about powerbuilding and the history of physical culture.To take advantage of our big MASS Black Friday sale (Nov 25 - Dec 2), head over to https://www.strongerbyscience.com/mass/ TIME STAMPS0:01:29 Feats of Strength0:11:57 Research roundup0:16:07 Castro et al: C...
2019-11-282h 34The Stronger By Science PodcastQ&A: Bands, Chains, Useful Supplements, and Tweaking Your ProgramIn today’s episode, Greg and Eric field listener questions about protein powders, accommodating resistance (bands, chains, etc.), pull-up technique, how to tweak your training program to break through plateaus, and much more. To finish off the episode, Greg and Eric share their perspectives on the most useful, evidence-based supplements. If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqaTo take advantage of our big MASS Black Friday sale (Nov 25 - Dec 2), head over to https://www.strongerbyscience.com/mass/ TIM...
2019-11-211h 45The Stronger By Science PodcastProtein, Fiber, Phototherapy, and Intro to Strongman with James DeffinbaughIn this episode, Greg and Eric have no idea what a new discovery about lactate means, but it seems important. Greg shares some impressive feats of strength, followed by a research roundup segment in which Eric discusses protein intake, sodium bicarbonate supplementation, dietary fiber, and more. After that, Greg gives an overview of the research pertaining to phototherapy or laser therapy, and shares some tips for baking really good bread. Finally, Greg and Eric interview pro strongman James Deffinbaugh, who tells us all about the world of strongman, including tips on how to get started if you’re interested in...
2019-11-142h 22The Stronger By Science PodcastQ&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for PowerliftersIn today’s episode, Greg and Eric field listener questions about how much time powerlifters should spend training for hypertrophy, how frequently to bulk, optimal rest periods for strength and hypertrophy, whether or not you need to be doing deadlifts or deadlift variations for physique-related goals, and much more. To finish off the episode, Greg shares some tips on how aspiring fitness professionals can improve their writing skills and start getting published.On a related note, we recently rolled out a new feature on the Stronger By Science website. We have extracted clips from all of our pr...
2019-11-072h 07
Health Science Explained#141: Eric Trexler; What is research? Can we trust it?Where to find Eric online:
https://www.strongerbyscience.com/
https://www.instagram.com/trexlerfitness/
https://www.strongerbyscience.com/mass/
https://www.sbspod.com/
Check out my social media!
https://www.instagram.com/james_walsham/
https://www.instagram.com/thehypertrophyhub/
Youtube
Click here to sign up for coaching with me!
Timestamps
00:00: Introduction and what is research?
04:10: The difference between research and learning about a topic.
07:00: Should you go straight to th...
2019-10-071h 06The Stronger By Science PodcastEffective Reps, Antioxidants, Optimal Training Volume, and Lauren Colenso-SempleIn this episode, Eric Trexler formally announces that he is a different person than Eric Helms. Greg shares some impressive feats of strength, Eric shares a Research Review segment about how antioxidants relate to nitric oxide and hypertrophy, and Greg tells us all about his new article on the concept of “effective reps.” Greg and Eric also interview Lauren Colenso-Semple, who tells us about muscle fiber types, her recent study on training volume for resistance-trained females, and the optimal Doritos flavor.TIME STAMPS0:00:40 Eric Trexler formally announces that he is a different person than Eric Helm...
2019-09-193h 00
Beyond The MirrorFlat White Ep 12 - How To Get Strong AF With Greg NuckolsToday I welcome on Greg Nuckols from Stronger By Science and have a fantastic discussion about how to get as strong as possible. If you've hit a plateau with your strength training then you need to listen to this show! Find more from Greg: Insta: https://www.instagram.com/gregnuckols/?hl=en Stronger by science: http://www.strongerbyscience.com/ MASS: https://www.strongerbyscience.com/mass/ More from me Project Puck Faleo: https://www.nextstepperformance.co.uk/Project-Puck-Faleo/ Work with me 1-1: https...
2019-08-2353 min
The Muscle Engineer PodcastGreg Nuckols – If you can believe it, you can achieve itIn episode 35 of The Muscle Engineer Podcast I am once again joined by Greg Nuckols for the second part of our conversation. If you missed episode 33, make sure to listen to that first.
Topics discussed with time stamps:
1:23 The power of belief - false “steroid” studies and mental limitations
15:40 One weird trick to overcome a mental limitation in a certain lift
21:16 The impact of the environment you train in has on your results and what can you do about it
33:22 Implementable stuff vs learning things for the sake of lear...
2019-08-2144 min
The Muscle Engineer PodcastGreg Nuckols - Why you’re not as strong as your favorite lifterIn episode 33 of The Muscle Engineer Podcast I am joined by one of the nicest – and smartest – guys in our industry, Greg Nuckols.Greg has over a decade of experience under the bar and a B.S. in exercise and sports science. He is currently enrolled in the exercise science M.A. program at the University of North Carolina at Chapel Hill. He’s held three all-time world records in powerlifting in the 220lb and 242lb classes. Greg is also one-third of Monthly Applications in Strength Sport (MASS), a monthly research review he runs with Eric Helms and Mi...
2019-08-061h 26
The Muscle Engineer PodcastGreg Nuckols - Why you’re not as strong as your favorite lifterIn episode 33 of The Muscle Engineer Podcast I am joined by one of the nicest – and smartest – guys in our industry, Greg Nuckols.
Greg has over a decade of experience under the bar and a B.S. in exercise and sports science. He is currently enrolled in the exercise science M.A. program at the University of North Carolina at Chapel Hill. He’s held three all-time world records in powerlifting in the 220lb and 242lb classes. Greg is also one-third of Monthly Applications in Strength Sport (MASS), a monthly research review he runs with Eric Helms and Mi...
2019-08-061h 26The Stronger By Science PodcastQ&A: Lifting Shoes, Alcohol, and Over/Underrated ExercisesRemember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook, Instagram, and Twitter.
TIME STAMPS
0:00:41 Is there any benefit of adding electromyostimulation (EMS) to your training for strength or hypertrophy? If so, how should it be used?
Relevant studies:
https://www.ncbi.nlm.nih.gov/pubmed/21993042
https://www.ncbi.nlm.nih.gov/pubmed/22067247
0:07:32 What are the effects of alcohol consumption on body composition?
0:19:44 I’ve been lifting for many years, but I’m still far from my “geneti...
2019-08-011h 32The Stronger By Science PodcastDrug Testing, New Supplement Research, Squat Science, and Dr. Eric HelmsTime stamps:
0:00:28 Addressing the ludicrous allegations that we didn’t create the first ever fitness podcast
0:03:05 Addressing the very true allegations that we are mad at Omar Isuf and Eric Helms
0:05:44 Feats of strength; Greg forgets that Brian Shaw is American
0:18:53 A discussion on drug testing in sport
Papers discussed: Cohen et al 2014,
Van Wagoner et al 2017
0:40:10 Research round-up: New studies on protein and overfeeding
Papers discussed: Charidemou et al, Kassis et al, Johannsen et al.
0:55:14 Research round-up: New studies on HMB su...
2019-07-112h 33The Stronger By Science PodcastSex Differences in Fatigue and Recovery, and Dr. Jason CholewaTimestamps
00:02:09 Introducing Master Greg Nuckols
00:06:06 Eric was confused at The Avengers: Endgame
00:09:44 Feats of Strength: John Haack, Marianna Gasparyan
00:16:35 Background and rationale for Greg’s study (fatigue and recovery differences between men and women)
00:32:26 Study design and methods for Greg’s study
00:42:18 A summary of the results of the study
00:46:38 How do Greg’s results apply to “real world” training?
00:52:33 To Play Us Out: Advice for pursuing a degree in Exercise Science
01:06:34 Interview with Dr. Jason Cholewa (Associate Professor, Coastal Carolina University...
2019-05-302h 01
Revolutionary You!#171-Greg Nuckols: Considerations For The Strength Training FemaleAfter hearing Greg Nuckols excellent presentation at The Fitness Summit in 2018, I knew I had to finally get him on the show. Greg is the head of Stronger By Science and also oversees the monthly research review MASS with Eric Helms and Mike Zourdos. In this episode we cover a wide array of topics related to general population women in strength training. There's a little bit of science, a little bit of ranting and a ton of great information! To learn more about Greg's work, check out www.strongerbyscience.com and to subscribe to MASS, check out www.strongerbyscience.c...
2019-02-0747 min
Barbell Medicine PodcastBarbell Medicine Podcast with Greg Nuckols: Science and TrainingMASS
www.strongerbyscience.com/mass
Website Strongerbyscience.com
Time Stamps
4:23 History of Greg vs Jordan
9:22 Criticisms of science in training
-11:52 Individual differences in training
-13:37 Potential Harms of training
-15:32 Applications of training to lifters
21:27 Low load vs high load and hypertrophy
29:27 How to determine if a paper is good
33:09 How to use science in programming
42:42 Main considerations when programming for beginners
48:42 Genetics and lifting performance
53:12 Fatigue differences by gender
1:04:22 Fatigue differences by age
For more of our stuff:
Podcasts: goo.gl/X4H4z8
Website:
www.barbellmedicine.com
Instagram:
@austin_barbellmedicine
@jordan_barbellmedicine
@leah_barbellmedicine
@vaness_barbellmedicine
@untamedstrength
...
2018-12-181h 17
Alpha Progression Podcast: Krafttraining, Muskelaufbau, Ernährung#45 – Muskelaufbau: wie schnell und wie viel?▹ Wann sehe ich die ersten Ergebnisse des Krafttrainings?▹ Wie viel Muskelmasse kann ich pro Jahr aufbauen?▹ Wie viel Muskelmasse kann ich maximal in meinem Leben aufbauen, ohne zu dopen?Mehr zu Alpha Progression:https://alphaprogression.comhttps://facebook.com/groups/alphaprogressionhttps://instagram.com/alphaprogressionQuellen:Casey Butt's Rechner: https://dioxyme.com/pages/maximum-muscular-potential-calculatorLyle McDonald (2009): What’s My Genetic Muscular Potential? https://bodyrecomposition.com/muscle-gain/genetic-muscular-potentialGreg Nuckols (2015): YOUR Drug-Free Muscle and Strength...
2018-10-2120 min
ClinicalAthlete PodcastEpisode 14: Gender Differences in Resistance Training with Greg NuckolsIn this episode, we welcome strength coach and science aficionado Greg Nuckols onto the show. Greg discusses the similarities & differences between men and women regarding their responses to resistance training, based on fundamental physiology and a comprehensive overview of the scientific literature.
Greg's blog:www.strongerbyscience.com/ (https://exit.sc/?url=https%3A%2F%2Fwww.strongerbyscience.com%2F)
Greg's monthly research review:www.strongerbyscience.com/mass/ (https://exit.sc/?url=https%3A%2F%2Fwww.strongerbyscience.com%2Fmass%2F)
To learn more about the ClinicalAthlete Community:www.clinicalathlete.com (https://exit.sc/?url=https%3A%2F%2Fwww.clinicalathlete.com)
2018-09-0646 min
Everything Hertz61: Performance enhancing thugs (with Greg Nuckols)Dan and James chat with Greg Nuckols, who is grad student in exercise physiology, strength coach, and writer at strongerbyscience.com
What they cover in this episode:
Why Greg blogs his papers before preprints
How Greg combines his business with his grad study
Getting your research to your audience without publishing in scientific journals
The limitations of traditional publishing
Addressing popular misconceptions in research
Are questionable research practices as bad in sports science as they are in psychology?
Being an “academic outsider” can be tough, but it has some advantages
The work that goes into exercise phys...
2018-05-2156 min
The Ripped Body PodcastS1E22 Pt3: Greg Nuckols Answers your Questions on Squats, Progressive Overload, and Muscle GainThis is the third and final of a multi-part interview with Greg Nuckols of StrongerbyScience.com.Greg is one of my favorite people in the industry, exceptionally smart, a gifted writer, and happens to be one of the strongest people in the world.Greg answers reader questions and we cover three key things:- Squats: How do your muscles distribute the load when squatting?- Why Greg is not a fan of the term “progressive overload”.- Muscle Gain: Pushing yourself and why we stop growing.Greg on load distribution when Squatting. - How do bi-articular muscles distribute the load...
2017-08-2253 min
The Revive Stronger Podcast063: Mike Israetel & Greg Nuckols: Genetics Round TableAn exciting roundtable between two massive geeks of the science of genetics and how they impact our muscular size and strength gains.
Time stamps:
2:35 99.9% of our genetics are the same, so how much impact can they have on our strength/size?
12:25 Lyle McDonalds work vs. talent model - does it work in practice?
21:25 Natural limits for muscle mass? Usefulness of different models?
36:36 How much influence does our structure, bone size have on our muscular potential? Does this relate to somatotypes?
Links mentioned:
• MASS: https://goo.gl/c7FSJD
• https://www.strongerbyscience.com/
• https://www.facebook.com/gregory.nuckols
• https://www.renaissa...
2017-08-1546 min
The Ripped Body PodcastS1E22 Pt2: Greg Nuckols on Benching, Blueberries, and ProteinThis is the second of a multi part interview with Greg Nuckols of StrongerbyScience.com.Greg answers reader questions and we cover three key things: Protein timing recommendations - are smaller people eating too little when they set their protein intake based on bodyweight? Misapplication of science to push agendas and how to treat people with opposing points of viewHilarity of consuming too many blueberries. If you wish to skip past the funnies and straight to the first question covering why Greg doesn’t bother with Youtube, jump to the 8 minute mark. Pineapple on Pizza? Greg thinks, yes. Andy’s od...
2017-08-0839 min