The Stronger By Science Podcast

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 STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-132 here 00:00:00 - Intro and Plugs 00:11:33 - Stretch-mediated hypertrophy and hyperplasia in animals 00:44:59 - Stretch-mediated hypertrophy in humans/how muscle fibers grow 00:56:08 - Impact of stretching interventions on hypertrophy in humans 01:44:28 - Results vs lengthened resistance training 02:11:08 - Recap/takeaways from resistance training literature 02:42:47 - 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 coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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 coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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 coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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 coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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 coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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 coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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/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.A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males.wouldMetformin to Augment Strength Training Effective Response in Seniors (MASTERS): study protocol for a randomized controlled trialMetformin blunts muscle hypertrophy in response to progressive resistance exercise training in older adults: A randomized, double-blind, placebo-controlled, multicenter trial: The MASTERS trial00:55:18 – "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 expenditure01:41:10 – "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 coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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/182https://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 coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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 coachTry MacroFactor for free App Store Google PlayJoin the Research Spotlight newsletter SBS Facebook group SubredditBulkSupplementsMASS Research Review Dr. Pak Intro, Bio and Projects (00:15:49) Dr. Pak's Paper: Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy (00:34:14) https://sportrxiv.org/index.php/server/preprint/view/349/718https://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) https://pubmed.ncbi.nlm.nih.gov/31797219/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) 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__pakhttps://www.youtube.com/@Dr__Pak MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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 coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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. AdrenalineBasic cortisol physiologyLow cortisol and adrenal crisis 'Normal' cortisol levels (00:18:44) Reference range for normal cortisolVariability in cortisol awakening responseCortisol awakening response poorly associated with total daily cortisol AUCEarly childhood stress (with family income as a proxy) associated with either elevated or depressed cortisol awakening responseCortisol discourse on TikTok (00:33:56) Representative examples of TikTok cortisol content: https://www.tiktok.com/@brittwd/video/7263934911432707374?_r=1&_t=8gQo2Q04An4https://www.tiktok.com/@mallorymh/video/7242431357446556970https://www.tiktok.com/@xomgitsbunnie/video/7272557452095376686https://www.tiktok.com/@liv.ingwell/video/7263106370696695083Cortisol vs other social media trends (00:47:48) The Endocrine Society on adrenal fatiguehttps://www.tiktok.com/@clairethenutritionist/video/6964559576985308421?_r=1&_t=8gY2Pf0iBPnhttps://www.tiktok.com/@begreatwithnate/video/7191220532862356778?_r=1&_t=8gY2YIPYDDGhttps://www.tiktok.com/@ambitiousandcaffeinated/video/7201977016571202821?_r=1&_t=8gY2fS0vaRPhttps://www.tiktok.com/@ghallfitness/video/7190694428586151170?_r=1&_t=8gY2uaAaGvShttps://www.tiktok.com/@thewellnesswaylargo/video/7254966223329398058?_t=8gY34NUrjRO&_r=1Cortisol and menstruation (01:07:41) Cortisol and trauma (01:11:32) Representative example of movements claimed to reduce cortisol associated with traumahttps://www.thetappingsolution.com/Cortisol and exercise (01:15:55) Cortisol and overtrainingFigure 3Impact of exercise intensity on cortisol responseCortisol levels return to normal very soon after exercise endsHackney review on exercise and cortisolSpecific claims about high cortisol (01:38:30) Cortisol, caffeine and sleep (01:45:39) Plenty of things cause you to wake up at nightSpiritual meaning of waking up at 3AMCaffeine and cortisolCaffeine’s effects on cortisol are attenuated within 5 days of consumptionCoffee 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 symptomsTakeaways (02:08:13) Where to find Beth Check out Beth’s writing on LifehackerBeth’s 510 Dinnie DeadliftOutbreak! Genetics 101Follow Beth on Twitter MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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 coachTry MacroFactor for freeApp StoreGoogle PlayJoin the Research Spotlight newsletterSBS Facebook groupSubredditBulkSupplements: MASS Research Review: 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) https://www.strongerbyscience.com/size-vs-strength/https://www.strongerbyscience.com/muscle-strength-gains/https://link.springer.com/article/10.1007/s40279-019-01107-8https://link.springer.com/article/10.1007/s40279-019-01106-9 Advice for minimalistic workout routines (37:03) https://www.strongerbyscience.com/training-for-time-poor/https://www.strongerbyscience.com/exercise-longevity/https://pubmed.ncbi.nlm.nih.gov/21131862/https://www.strongerbyscience.com/detraining/https://pubmed.ncbi.nlm.nih.gov/31797219/https://www.frontiersin.org/articles/10.3389/fspor.2021.713655/full Thoughts on training to failure (both hypertrophy and fatigue) (57:16) https://sportrxiv.org/index.php/server/preprint/view/295/590https://www.strongerbyscience.com/effective-reps/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5505097/https://www.massmember.com/products/mass-subscription/categories/4304723/posts/14560693https://pubmed.ncbi.nlm.nih.gov/33156414/ Will CrossFit training help me continue to get stronger and improve endurance? (1:26:48) https://journals.sagepub.com/doi/full/10.1177/2165079916685568 MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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 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 coachTry MacroFactor for freeApp StoreGoogle PlayJoin the Research Spotlight newsletterSBS Facebook groupSubredditBulkSupplements: MASS Research Review: podcast@strongerbyscience.comGetting into the content; discussing the difference between insufficient intake and deficient intake/status. (13:40) Episode 1 in the Micronutrient seriesEpisode 2 in the Micronutrients seriesLanding page for micronutrient articlesContent discussed in this episode: Which Micronutrients Are Worth Monitoring?Micronutrients Are Important, But They Aren’t EverythingLanding page for micronutrient content in the KB Nutrients that are often overconsumed (21:52) Chart summarizing content in this sectionAdded sugar Get the Facts: Added Sugars | Nutrition | CDCSugar: the facts - NHSDietary sugars intake and cardiovascular health: a scientific statement from the American Heart AssociationSaturated fat Saturated Fat and Food Intakes of Adults - FSRG Dietary Data Briefs - NCBI BookshelfSaturated fat intake across the EU, Norway and the United Kingdom | Knowledge for policySaturated fat and trans-fat intakes and their replacement with other macronutrients: a systematic review and meta-analysis of prospective observational studiesEffects of saturated fatty acids on serum lipids and lipoproteins: a systematic review and regression analysisAssociation Between Lowering LDL-C and Cardiovascular Risk Reduction Among Different Therapeutic Interventions: A Systematic Review and Meta-analysis | Cardiology | JAMASodium Association of sodium intake and major cardiovascular outcomes: a dose-response meta-analysis of prospective cohort studiesThe impact of excessive salt intake on human healthExcluded: Omega-6 Omega-6 fatty acids and inflammationOmega‐6 fats for the primary and secondary prevention of cardiovascular disease - Hooper, L - 2018 | Cochrane LibraryA Comprehensive Rebuttal to Seed Oil SophistryExcluded: 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 UniversityProjected prevalence of inadequate nutrient intakes in EuropeOmega-3 Fatty Acids - Health Professional Fact SheetShould I be eating more fiber? - Harvard HealthCholine - Health Professional Fact SheetMore on individual nutrients Dietary Fat | MacroFactorOmega-3 EPA | MacroFactorOmega-3 DHA | MacroFactorVitamin A (Retinol) | MacroFactorVitamin B6 (Pyridoxine) | MacroFactorFolate (Vitamin B9) | MacroFactorVitamin C (Ascorbic Acid) | MacroFactorVitamin D (Calciferol) | MacroFactorVitamin E (Tocopherol) | MacroFactorScientific Opinion on Dietary Reference Values for vitamin E as α-tocopherolVitamin K (Phylloquinone and Menaquinone)Choline | MacroFactorMagnesium | MacroFactorPotassium | MacroFactorZinc | MacroFactor Nutrients vegans may want to pay more attention to (1:08:46) Omega-3 EPA | MacroFactorOmega-3 DHA | MacroFactorLysine | MacroFactorMethionine | MacroFactorTryptophan | MacroFactorVitamin B12 (Cobalamin) | MacroFactorIron Status of Vegetarian Adults: A Review of Literature - PMCIntake and adequacy of the vegan diet....

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) Bottoms movieDavie High fight club news reportTelemarketers docu-seriesReply All “Long Distance” podcast episodes Housekeeping notes (8:45) MacroFactor Annual ReportRecommended products and more from the SBS team (11:50) Work with a Stronger By Science coachTry MacroFactor for freeApp StoreGoogle PlayJoin the Research Spotlight newsletterSBS Facebook groupSubredditBulkSupplements: MASS Research Review: Episode 1 in the Micronutrient Series History of RDAs and Government Micronutrient Recommendations (14:53) The 100-Year History of Vitamins - Supplement Facts - Better NutritionVitamins Come to Dinner | Science History InstituteAre 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 - PMCDietary Guidelines for Americans, 2020-2025Dietary Reference Intakes Development | health.govHistory of Nutrition: The Long Road Leading to the Dietary Reference Intakes for the United States and CanadaDRI 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 frameworkHow ULs are determinedVitamin A toxicity How EARs, RDAs, and LTIs are Determined (59:52) EFSA publication on calcium, used as an exampleFigure showing data used to define calcium DRVsthis article General discussion of the implications of imprecise research and large inter-individual variability (1:21:21) NotemagnesiumThe relative imprecision of micronutrient tracking (and WHY micronutrient content can differ so much within a single food) (1:49:30) Nutrition Labels Are Inaccurate (and the Math Behind Why It Doesn’t Matter)Variable vitamin C content in spinachSlightly higher nutrient levels in similar foods in Germany than the NetherlandsSoil health and nutrient densityMany roles of vitamin C in plantsMacroFactor knowledge base content on seleniumSelenium uptake in plantsRegional selenium differences in the USRegional selenium differences in ChinaSelenium intake and diabetesSelenium and cancerGeneral selenium contentOmega-3 content in farmed vs fresh salmonGenerally high vitamin A levels in the livers of numerous arctic predatorsWhy it can be challenging to track your micronutrient intake in the first place (2:22:27) Nutrient reporting frequencies in the UK graphicthis study,this article Wrap-up and conclusions (2:28:39) Considerably higher rates of vitamin D deficiencies with darker skin at higher latitudesDepressing final thought (2:35:49) Learn more and donate to GAINCool, 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 coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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) The Fifth Season and the Broken Earth TrilogyTrackmaniaRecommended products and more from the SBS team (8:16) Work with a Stronger By Science coachTry MacroFactor for freeApp StoreGoogle PlayJoin the Research Spotlight newsletterSBS Facebook groupSubredditBulkSupplements: MASS Research Review: 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 depressionCreatine treatment for depressionFurther perspective on creatine potentially being conditionally essentialVitamins (45:43) Long-term kinetics of vitamin DCasimir Funk/very brief history of vitamin researchMinerals (1:40:26) Lithium and suicideEssential Fatty Acids (1:57:21) isEssential 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 fromCool video about resistant starchWater (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 coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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/ Listener Questions: 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 coachTry MacroFactor for freeApp StoreGoogle PlayJoin the Research Spotlight newsletterSBS Facebook groupSubreddit RECOMMENDED PRODUCTS BulkSupplements: MASS Research Review: MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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 coachTry MacroFactor for freeApp StoreGoogle PlayJoin the Research Spotlight newsletterSBS Facebook groupSubreddit RECOMMENDED PRODUCTS BulkSupplements: MASS Research Review: 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 growthHistory of Creatine (17:56) 1912 study establishing that dietary creatine increases muscle concentrations1926 frog study discovering phosphocreatine (origin of “phosphagen”)1927 study specifically identifying phosphocreatine for what it wasCreatine and hair loss introduction (38:39) Background information on DHT (40:48) DHT basicsDiscussion of the study everyone cites to support the idea that creatine causes hair loss (44:35) The creatine/DHT studyDHT reference rangeIntraindividual 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) Androgens and androgen receptor action in skin and hair folliclesPotential physiological explanations for increased scalp DHT production and hair loss (1:04:09) Scalp blood flow with androgenic alopeciaInteresting (but probably wrong) gravity-related hypothesisDifferent effects of DHT in different hair folliclesHypothesis related to scalp tensionBotox as a treatment for androgenic alopeciaOnetwothreeHeritability of androgenic alopeciaKnown effects of creatine on the actual causes of hair loss (1:29:40) Creatine/free testosterone studies linked hereMore reading on systemic vs. local DHTSupplemental 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 articleWomen’s Health articleSports Illustrated articleHims articleNYTimes articleJose Antonio articleGeneral info about creatine intake and effects How creatine actually works to increase muscle growth (1:48:31) Chilibeck reviewThe idea that creatine doesn’t actually cause bloating (and only causes fluid retention in the muscles) is probably incorrect (2:04:01) Typical creatine concentrationsMyth related to creatine dosing: the typical recommendation of 5g/day is not enough creatine for serious lifters (2:15:34) Hultman study on creatine dosingCreatinine excretion rangesStudy 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) SBS creatine guide. More recent MASS article on the topic (for MASS subscribers) MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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 MORE FROM THE SBS TEAM Join the Research Spotlight newsletterSBS Facebook groupSubredditTry MacroFactor for freeApp StoreGoogle PlayWork with a Stronger By Science coach RECOMMENDED PRODUCTS MASS Research Review: BulkSupplements: SOURCES AND LINKS Intro Factor mealsSturdy Girl ClubShe’s a BeastWHO Reports Aspartame hazard and risk assessment results releasedCarcinogenicity of aspartame, methyleugenol, and isoeugenolFull source list https://www.strongerbyscience.com/podcast-episode-116/ MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

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 MORE FROM THE SBS TEAM Join the Research Spotlight newsletterSBS Facebook groupSubredditTry MacroFactor for freeApp StoreGoogle PlayWork with a Stronger By Science coachRECOMMENDED PRODUCTS MASS Research Review: BulkSupplements: SOURCES AND LINKS Vibration plates Vibration plate articles: TikTok Myth of the Week: Vibration PlatesThe history of vibration therapyThe Historical Evolution of the Therapeutic Application of Whole Body Vibrations: Any Lessons to be Learned? | Austin Sports MedicineDr. John Kellogg Invented Cereal. Some of His Other Wellness Ideas Were Much Weirder | HISTORYBelt VibratorWhole-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 - ScienceDirectDoes whole body vibration therapy assist in reducing fat mass or treating obesity in healthy overweight and obese adults? A systematic review and meta-analysesThe effects of whole body vibration therapy on reducing fat mass in the adult general population: A systematic review and meta-analyses - PMCWhole-body-vibration meta-analyses: Others Long-Term Effects of Whole-Body Vibration on Human Gait: A Systematic Review and Meta-AnalysisLong-Term Effect of Whole Body Vibration Training on Jump HeightEffectiveness of whole-body vibration on bone mineral density in postmenopausal women: a systematic review and meta-analysis of randomized controlled trialsSystematic review and meta-analyses on the effects of whole-body vibration on bone health - ScienceDirectWhole-Body Vibration and Blood Flow and Muscle Oxygenation: A Meta-Analysis - PMCThe effects of whole-body vibration on muscle strength and power: a meta-analysisThe effect of whole body vibration on balance, mobility and falls in older adults: A systematic review and meta-analysis - ScienceDirectThe effect of whole-body vibration on lower extremity function in children with cerebral palsy: A meta-analysis | PLOS ONEEvidence of Use of Whole-Body Vibration in Individuals with Metabolic Syndrome: A Systematic Review and Meta-AnalysisView of Effects of Whole-Body Vibration Therapy on Knee Osteoarthritis: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsEffects of Whole Body Vibration on Muscle Strength and Quality of Life in Health Elderly: A Meta-AnalysisEffects of vibration therapy on muscle mass, muscle strength and physical function in older adults with sarcopenia: a systematic review and meta-analysisEffect of whole-body vibration on neuromuscular activation and explosive power of lower limb: A systematic review and meta-analysis | PLOS ONEEffects of whole-body vibration training with different frequencies on the balance ability of the older adults: a network meta-analysisLifting during pregnancy: How concerned do lifters need to be about training hard during pregnancy?Impact of...

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 hereFacebook group subredditCoaching Learn more hereBulk 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 coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review