The Stronger By Science Podcast

Latest Episodes:

Fireside Chat #5: Fitness myths, music, determinism, and the infamous 'Florida Man' Apr 23, 2020

Show notes

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #5, Greg sits down with Eric Trexler to discuss fitness myths that they wish were true, music, determinism, and the infamous “Florida Man.”

If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa

Time Stamps

Eric makes announcements (and flexes) (0:00:30).

Links: https://www.nutritioncoachingglobal.com/.
https://www.frontiersin.org/articles/10.3389/fpsyt.2020.00329/full.

Fitness myths we wish were true (0:03:11).

Music (0:17:24).

Eric's favorites: Radiohead, INTERPOL, the strokes, the black keys, wilco/rage against the machine, audioslave, dave rawlings & gillian welch.
Greg's favorites: Rise Against, Anberlin, Yellowcard, Silverstein. Harder stuff: RATM, Lamb of God, Children of Bodom. Mainstream stuff: Post Malone, Katy Perry (Teenage Dream), Taylor Swift (1989), Early BOB (adventures of bobby ray and strange clouds), Daft Punk, Muse, Kanye, Jay-Z, Eminem (super hit and miss), Borns, Chvrches, Kendrick, early Luda, Arctic Monkeys, J Cole. Slightly less popular: Coheed, Tech N9ne, Saosin, Run the Jewels, Shiny Toy Guns, Stormzy, Brother Ali, Freddie Gibbs. Older: Biggie, Billy Joel, Elton John, David Bowie, Earth Wind and Fire. While I’m working: classical guitar (John Williams, Andy McKee, Andres Segovia), or synthwave.

Determinism (0:26:33).

“Florida Man…” (0:45:12).

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Gut Health with Dr. Gabrielle Fundaro Apr 16, 2020

Show notes

In today’s episode, Greg and Eric sit down for an interview with Dr. Gabrielle Fundaro. The discussion covered a wide range of topics related to gut health, including fiber intake, meat intake, artificial sweeteners, sugar alcohols, probiotics, and much more.

TIME STAMPS

Dr. Fundaro’s background (0:00:29).

What exactly is “gut health”? (0:04:14).

Are “enterotypes” legit? (0:11:16).

Fiber (0:15:50).

Meat (0:18:57).

Artificial sweeteners and sugar alcohols (0:26:46).

Fermentable foods (0:40:00).

Prebiotics and probiotics (0:44:55).

Antibiotics (0:51:09).

Fecal transplants (0:57:15).

Summary and conclusions (1:02:44).

Does Dr. Fundaro use any training or nutrition strategies that aren’t fully supported by scientific evidence yet? (1:06:01).

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Q&A: Training frequency, reducing caloric intake on rest days, and isometric training Apr 09, 2020

Show notes

In 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/sbsqa

If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators

TIME STAMPS

Good News (00:01:08). Links:

Q&A

Do you try to limit things like caffeine, artificial sweeteners, diet soda, or any calorie-free things, either during a weight loss diet or during maintenance or bulking phases? (00:07:11).

How much of a difference do steroids make for muscle growth? (00:16:01).

Links:

https://www.strongerbyscience.com/much-steroids-increase-hypertrophy/.

https://www.strongerbyscience.com/steroids-and-strength-differences/.

When experiencing strength loss while cutting, how can you tell if the loss in strength is a natural part of being in a caloric deficit, or a result of overreaching? (00:23:06).

I have been squatting 2 or 3 times a week for the last year. Is it reasonable to expect to continue progressing while only squatting once a week? How should I structure it to get the most out of it? (00:35:36).

I've heard meal timing throughout the day is fairly inconsequential, but does the literature show any meaningful benefits to having high calorie workout days and low calorie rest days? Specifically for limiting fat accumulation? (00:44:04).

What's the latest on strength and isometrics? Given gym closures and my limited home equipment, I'm thinking of using isometrics to help maintain strength on the squat, bench, and deadlift. (00:58:08).

Study: https://www.ncbi.nlm.nih.gov/pubmed/30580468.

Eric has mentioned a couple times that he's gotten down to 1500 calories during prep. Other than copious amounts of shredded chicken, what would the most nutritionally-complete 1500 calorie meal plan look like? (01:07:21).

On The Rise: Daniel DeBrocke (01:21:13).

https://kabukistrength.com/optimize-recovery-maximal-strength-gains-daniel-debrocke/.

https://www.stackedstrength.com/.

https://www.instagram.com/stackedstrength/.

To Play Us Out: Chef Eric’s Easy Lentil Soup (01:24:58).

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Fireside Chat #4: Hidden talents, changing people's minds, and beer Apr 06, 2020

Show notes

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #4, Greg sits down with Eric Trexler to discuss their hidden talents, their transitions from “bro-science” to evidence-based fitness, changing peoples’ minds, and beer.
If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa

Time Stamps

Hidden talents (00:01:07).

Transitioning from “bro-science” to evidence-based fitness (00:19:38).

Changing people’s minds (00:32:45).

Beer (01:01:19).

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Fireside Chat #3: Style and fashion, defining moments, and food questions Apr 02, 2020

Show notes

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #3, Greg sits down with Eric Trexler to discuss their style and fashion preferences, reflect on a couple of defining moments in their lives, and answer a series of controversial food questions.
If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa

**TIME STAMPS**

Style and fashion (00:00:35).

Defining moments (00:22:13).

Controversial food questions (00:43:03).

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Fireside Chat #2 Mar 30, 2020

Show notes

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #2, Greg sits down with Eric Trexler to discuss their biggest pet peeves and provide unreliable advice about dating and relationships.

If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa

**TIME STAMPS**

Biggest pet peeves (00:05:23).

Favorite games (board games, video games, etc.) (00:19:03).

Dating (00:27:50).

Relationships (00:44:30).

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Fireside Chat #1 Mar 26, 2020

Show notes

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #1, Greg sits down with Eric Trexler to discuss television, film, and work-life balance.

If you’d like to ask questions or recommend topics for a future Fireside Chat, you can submit them at tiny.cc/sbsqa

**TIME STAMPS**

Television (00:01:37).

Film (00:27:45).

Work-life balance (00:39:04).

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Immune Function, Home-Based Workouts, Fat Burners, and Lifting with Long Limbs Mar 23, 2020

Show notes

The 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 to play us out, and Eric adds a couple extra tips to take that risotto to the next level.

New article – "How to Make Gains Without a Gym" – https://www.strongerbyscience.com/no-gym/.

If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa.

If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators.

Finally, keep an eye out for some extra, off-topic episodes in the days to come.

TIME STAMPS

News and Announcements (0:01:35).

Coach’s Corner (0:06:55).

Supporting immune function (0:07:00).

Home-based workouts with no (or minimal) equipment (0:20:29).

Good News (0:48:20).

Q&A (0:54:18).

What is the evidence around nutrition and injury prevention or recovery? Specifically, is there any research on prolonged cuts and effect on risk of injury? (0:54:26).
Should long-limbed lifters train differently than lifters with more typical proportions? Does this advice change if the focus is strength versus hypertrophy? (1:00:05).
Two protein questions. 1) There are huge discrepancies with protein recommendations. Some organizations recommend as low as 0.36g per pound, but some bodybuilders eat 400-500g per day. Where is the sweet spot, and is it possible to over-do it? 2) For my total daily protein intake, should I only count proteins from animal and dairy sources, since they are considered “high-quality” or “complete” proteins? (1:17:29).
Is there enough evidence to justify modifying training to include some bench pressing with a particularly long range of motion? For example, adding in some bench pressing with a flatter back arch and narrower grip? (1:30:57).
I am currently taking a stim-free fat burner with several ingredients, and I feel like it helps curb my appetite. Are these ingredients actually doing anything, or am I just wasting my money? (1:41:13).

To Play Us Out: How to make risotto (1:52:46).

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Heart Rate Variability, Antagonist Stretching, and Chrononutrition Mar 12, 2020

Show notes

Greg 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 lifting. Then, Greg and Eric answer a few listener questions, share a very tentative recommendation for the “On the Rise” segment, and share a very confident recommendation for the “On the Rise” segment. To close the episode, Greg discusses some of his favorite sources of fun, informative educational content that is not fitness related, and Eric one-ups him by sharing the only source of information a person would ever need.

If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa

If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators

– TIME STAMPS –

New program for sale: Average to Savage 2.0: https://www.strongerbyscience.com/average-to-savage/ (0:00:59).

Lamenting the untimely terminations of the Klobuchar and Bloomberg campaigns (0:05:30).

Coronavirus (COVID-19) impacts the fitness world (0:07:29).

Article from Beth Skwarecki: https://vitals.lifehacker.com/no-the-keto-diet-wont-give-you-special-protection-from-1842057362.

Feats of Strength (0:13:20).

Research Review: Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner On High-Calorie as Well as Low-Calorie Meals (0:21:03).

Study: https://academic.oup.com/jcem/article-abstract/105/3/dgz311/5740411?redirectedFrom=fulltext.
SBS Guest Article by Danny Lennon: https://www.strongerbyscience.com/chrononutrition/.

Research Roundup (0:35:31).

The stress of chess players as a model to study the effects of psychological stimuli on physiological responses: an example of substrate oxidation and heart rate variability in man: https://www.ncbi.nlm.nih.gov/pubmed/18987876.
Effect of acute antagonist static stretching on upper-body agonist power: https://journals.sagepub.com/doi/full/10.1177/1747954119884441.
Profiles of Heart Rate Variability and Bar Velocity following Resistance Exercise: https://journals.lww.com/acsm-msse/Abstract/publishahead/Profiles_of_Heart_Rate_Variability_and_Bar.96369.aspx.

Q&A (0:59:44).

Advice for reducing the interference effect for recreational lifters? (0:59:49).
Do you need to worry about your muscle fiber type when it comes to power and rate of force development? From a training perspective, what can be done to improve power and rate of force development? (1:10:31).
Given its osmolytic properties, could taking trimethylglycine (betaine) during “peak week” be a good idea for natural bodybuilders? Has it been tried before? (1:27:59).
Are programs limited by our natural tendency to think in weeks? Could it be beneficial to have microcycles that last, for example, 5 days or 9 days? (1:45:15).

On the Rise? Marco Sterpa (1:52:21).

https://www.science2muscle.it/.
https://www.instagram.com/marco.sterpa/.
Science to Muscle on YT: https://www.youtube.com/channel/UCyJ5Mu0exw8ol89Y3Vu8FfA.

On the Rise: Travis Pollen (1:57:10).

To Play Us Out (2:01:00)

Sources of fun, informative educational content that is not fitness-related.

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Antioxidants, Injury Risk Factors, and the Conjugate Method Feb 27, 2020

Show notes

We’re back with a new episode after a week of exhausting President’s Day and National Sticky Bun Day celebrations. In today’s episode, Greg shares some Feats of Strength, along with an announcement about how to participate in a Reddit Program Party featuring his new program, Average to Savage 2.0. This episode also features discussions about two new articles on the website; one article discusses everything lifters would want to know about antioxidants, and the other discusses which factors influence injury risk in powerlifters. After that, we discuss some research about muscle protein synthesis and links between artificial sweeteners and stroke risk, followed by some Q&A questions. We also debut a new segment called “On the Rise,” in which we showcase up-and-coming creators of fitness content that are worth a follow. Finally, to close out the show, Greg shares some cooking-related information, then I totally upstage and outshine him with my spicy chicken recipe.

TIME STAMPS

Preparing for Leap Day (0:00:53).

Announcement: Reddit Program Party, featuring Average to Savage 2.0 (0:01:32).

Link.

Happy President’s Day and National Sticky Bun Day from the Stronger By Science Family (0:03:22).

Feats of Strength (0:04:47).

SBS Article Discussion: “Antioxidants for Lifters: A Review of the Evidence” (0:10:17).

Link.

SBS Article Discussion: “What Factors Influence Injury Risk in Powerlifters? (Injury series, Part 3)” (0:36:57).

Link.

Artificial Sweeteners and Risk of Stroke and Dementia (0:51:04).

Links:

Quick Research Review about factors influencing muscle protein synthesis (1:08:05)

Study title: The effect of sleep restriction, with or without high‐intensity interval exercise, on myofibrillar protein synthesis in healthy young men.
Link: https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP278828?fbclid=IwAR0rI37tD9XvmnkVCmknqqsRzZSLobHkQ4QPIyqFv_qq2A1XanfHYWpENlE.

Q&A (1:21:02).

Does mouthwash affect blood pressure and muscle pumps by altering nitric oxide production? (1:21:09).
What is Greg’s stance on the conjugate method for raw lifters? How would he adjust it, if necessary, for a raw lifter? (1:24:45).
Is it okay to mix your creatine drink the night before you drink it? (1:35:50).

New segment: On the Rise (1:39:55).

Meghan Callaway: https://www.instagram.com/meghancallaway

To Play Us Out: Dueling Cooking Tips (1:45:41).

Greg’s attempt: Cooking with mushrooms.
Eric’s triumph: Easy spicy chicken recipe.

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

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