Kickback Science With Dr. Luke
Dr. Luke
Just a few guys and a dog that want to live long and healthy lives. Kickback Science with Dr. Luke is an educational yet entertaining podcast where the team kicks back and breaks down the science related to the hottest topics in the world of health, fitness, nutrition and more.
Through engaging conversations and a chill atmosphere, "Kickback Science" aims to empower listeners with the knowledge and tools needed to navigate the often confusing landscape of health and wellness. Whether you're a seasoned health enthusiast or just starting your journey, this podcast provides a simple, evidence-based approach to living your best life.
So kick back, relax, and tune in to "Kickback Science with Dr. Luke" for a dose of fun, informative discussions backed by solid science.
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Top 10 Kickback Science With Dr. Luke Episodes
Goodpods has curated a list of the 10 best Kickback Science With Dr. Luke episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to Kickback Science With Dr. Luke for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite Kickback Science With Dr. Luke episode by adding your comments to the episode page.
The Real Testosterone Story: Shocking Science Beyond Muscles & Midlife Crises
Kickback Science With Dr. Luke
04/09/25 • 68 min
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In this weeks episode, we break down the science of testosterone, debunking common myths and exploring its critical role in health beyond just muscle growth.
You'll discover why this essential hormone impacts everything from metabolic health and bone density to mood regulation and cardiovascular function. Most importantly, you'll learn why our approach to testosterone therapy in modern healthcare is completely backwards—with too much focus on young men who rarely need it, and not enough attention on aging adults who could benefit tremendously.
The conversation covers fascinating insights including:
- The complete physiological pathway of testosterone production and how various lifestyle factors affect it
- Why total testosterone numbers don't tell the whole story—and what metrics actually matter
- The surprising connection between testosterone, glucose regulation, and Type 2 diabetes
- How testosterone replacement therapy can significantly improve body composition, reducing fat mass while increasing muscle mass
- The surprising truth about testosterone's effects on bone density and fracture risk
- Why the "mid-life crisis motorcycle purchase" might actually be your body's way of signaling hormonal changes
- The real facts about supposed cardiovascular risks of testosterone therapy
Whether you're experiencing unexplained fatigue, concerned about healthy aging, or simply curious about this frequently misunderstood hormone, this episode provides the scientific clarity you need without the hype.
We discuss how lifestyle interventions should always be your first approach to optimizing testosterone levels, when it may be appropriate to consider testing, and how proper hormone management could transform health outcomes for adults over 40.
Tune in for a science-based conversation that will change how you think about this crucial hormone and its role in long-term health.
Metabolism, Muscle, Hormones, and so much more, with Dr. Zack Roloff
Kickback Science With Dr. Luke
08/07/24 • 176 min
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On this week's episode we have Zack Roloff, PhD - ABD at the University of Minnesota. Zack shares his expertise and ongoing research in muscle physiology and metabolism. DISCLAIMER: we do deeeeep into the molecular biology at the beginning of the episode, so if you aren't interested in those specifics, you can skip forward when we break it down in layman's terms. At around the 53 minute-mark, we summarize the research. Then at around 1 hour and 33 minutes we begin Reid's Reddit Read's and broaden our discussion to apply Zack's research to more concepts in the world of health and wellness.
Zack's is part of a lab that studies skeletal muscle physiology, specifically in terms of aging and sex hormones. Zack, however, is a bit of the black sheep (in a good way) within his lab. His research focuses on the relaxed states of skeletal muscle myosin and how those states are influenced by (or actually do the influencing of) metabolism. This is a very new and exciting area of research, and could change the way we think about metabolic diseases, obesity, type 2 diabetes, and all other areas of metabolism and thermogenesis.
We talk about calorie intake, the influence of biological sex on metabolic function, hormone replacement therapy, cold water immersion, muscle physiology, menopause, aging. There is truly something for everyone in this episode!!!
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Debunking the "Fat Burning Zone" Myth
Kickback Science With Dr. Luke
08/28/24 • 70 min
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Have you ever been told that exercising at lower intensities will burn more fat? Or that you shouldn't do high intensity exercise if you're stressed out, because the added stress isn't good for your body?
These claims are pretty common in the fitness industry.. BUT THEY ARE SO WRONG!!! In this episode we debunk this common "fat burning zone" myth, and explain why high intensity exercise is awesome! At least according to the science..
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Don't forget to visit our website: https://www.kickbackscience.com/ and sign up for the kickback science newsletter!
Youtube: https://www.youtube.com/@KickbackScienceWithDrLuke?sub_confirmation=1
Facebook: facebook.com/kickbackscience
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References:
High intensity resulted in better body composition and glycemic control compared to moderate intensity: https://doi.org/10.1111/dom.13198
High intensity has greater mitochondrial adaptations: https://doi.org/10.1113/JP272570
High intensity results in more fat oxidation ("fat burning"): https://doi.org/10.1007/s00421-020-04409-2
Meta analysis showing the millions of benefits of high intensity exercise compared to moderate: https://pubmed.ncbi.nlm.nih.gov/35859145/
Exercise and Cancer with Dr. Lea Haverbeck-Simon
Kickback Science With Dr. Luke
02/12/25 • 82 min
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In this episode we sit down with Dr. Lea Haverbeck Simon, PhD, MA, ACSM-CEP to talk about how exercise can help treat and prevent Cancer. Dr. Haverbeck-Simon is a Postdoctoral Research Associate at the Huntsman Cancer Institute in Salt Lake City, Utah. Dr. Haverbeck-Simon has spent many years studying the impact of diet and exercise in cancer patients.
Today we talk about cancer, and how it is not just one disease, but rather a variety of diseases that share an underlying problem. Dr. Haverbeck shares what happens to the heart, muscle, immune system, quality of life, and more when a patient develops cancer. We then discuss how exercise and diet can be used to prevent/treat various types and aspects of cancer.
At the end of the episode, Dr. Haverbeck-Simon shares some helpful resources for those who would like to learn more about how to incorporate exercise into cancer care.
Effects of Exercise on Health-Related Outcomes in those with Cancer:
----https://www.acsm.org/docs/default-source/files-for-resource-library/cancer-infographic-sept-2022.pdf
American College of Sports Medicine Moving Through Cancer Initiative:
----https://www.exerciseismedicine.org/eim-in-action/moving-through-cancer/
----https://www.exerciseismedicine.org/wp-content/uploads/2023/04/MTC-brochure-DIGITAL-update.pdf
Exercise Oncology Program Directory:
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Don't forget to visit our website: https://www.kickbackscience.com/ and sign up for the kickback science newsletter!
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Podcast: kickbackscience.buzzsprout.com/share
What's Worse, SUGAR or FAT? Low Carb Vs Low Fat Debate!
Kickback Science With Dr. Luke
05/22/24 • 91 min
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Tune in as we break down the science related to a low carbohydrate and a low fat diet. We compare and contrast the research and pick a winner at the end!
During the episode we talk about the history of nutritional research, the anti-sugar community (as well as the anti-fat community), whether or not sugar is addictive, is sugar bad for you, is fat bad for you, what is the optimal approach for weight/fat loss, the obesity epidemic as it relates to food availability, the satiety index of different foods, and SO MUCH MORE!
REFERENCES:
2015 systematic review and meta analysis (Harvard) comparing LONG TERM (>1 year) of Low fat vs Higher fat and weight loss: https://www.sciencedirect.com/science/article/abs/pii/S2213858715003678
2021 Meta analysis - Low Carb (<40% carb) vs Low fat (<30% fat) - on markers of metabolic syndrome - minimum of 6 months: https://academic.oup.com/nutritionreviews/article/79/4/429/5901338?login=false
Increased food availability is associated with obesity accross THE ENTORE GLOBE (52 countries assessed): https://www.scielosp.org/article/ssm/content/raw/?resource_ssm_path=/media/assets/bwho/v93n7/0042-9686-bwho-93-07-00446.pdf
No difference of satiety in fats and carbs when given in same amount: https://www.sciencedirect.com/science/article/pii/S0002916523187570?via%3Dihub
2019 meta analysis - dietary fat, fiber, and satiety. (12 studies assessing the satiety effects of fat and carbs with different amounts of fiber): https://pubmed.ncbi.nlm.nih.gov/30166637/
Satiety index of different foods: https://pubmed.ncbi.nlm.nih.gov/7498104/
Kevin Hall 2021 study showing increased energy intake on low carb vs low fat: https://pubmed.ncbi.nlm.nih.gov/33479499/
CALORIE EQUATED STUDIES SHOWING NO DIFFERENCE BETWEEN LOW CARB AND OTHER DIETS:
2014 systematic review and meta analysis of Low Carb vs isoenergetic balanced diet on weight and CVD risk: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4090010/
Kevin hall 2017 review of 32 studies MATCHED CALORIES AND PROTEIN - found that low fat was actually superior to low carb in fat loss and TEE: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/
2006 Meta analysis of RCTs - low carb (max of 60g carbs) vs low fat (less than 30%fat) on weight loss and CVD: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/409791#:~:text=We conclude that low-carbohydrate,and probably HDL-C values.
study on overweight nondiabetic women (11) isocaloric, showed that low fat decreased liver fat, and high fat increased it. Insulin also increased in low fat diet: https://pubmed.ncbi.nlm.nih.gov/15741262/
Another study with calories and protein equated that showed that h
Let's Talk Protein!
Kickback Science With Dr. Luke
04/10/24 • 73 min
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Lets talk protein! Kick back and tune in as we discuss all things PROTEIN! What is protein? can protein be utilized for fat loss? how much protein do we need? Is there such thing as too much protein? Can our body only utilize a certain amount? AND MORE!!
3rd party testing site used by Dr. Luke: https://labdoor.com/
Protein that Dr. Luke uses: Impact Whey Protein Powder
REFERENCES:
Resistance training preserves muscle mass in kidney failure patients on a low protein diet: https://pubmed.ncbi.nlm.nih.gov/11730397/
Protein synthesis in a dose dependent manner: https://pubmed.ncbi.nlm.nih.gov/19056590/
Protein helps lose fat and build muscle during a calorie deficit: https://www.sciencedirect.com/science/article/pii/S0002916522065595?via%3Dihub
Cool recent study with 100g protein supplement and anabolic window: https://pubmed.ncbi.nlm.nih.gov/38118410/
Older adults lose muscle faster (bedrest study) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276215/
Early morning vs equal protein distribution: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018950/
Protein can be effective for weight loss, body composition, and metabolic health: https://pubmed.ncbi.nlm.nih.gov/12566475/
https://pubmed.ncbi.nlm.nih.gov/12566475/
https://pubmed.ncbi.nlm.nih.gov/19158228/
MUSCLE MANIA! Why Muscle is The Most Important Organ in Your Body
Kickback Science With Dr. Luke
07/10/24 • 69 min
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Thanks for tuning in! Don't forget to like, subscribe, leave a review, and follow our social media pages @kickbackscience!
In this week's episode, we discuss why muscle is the most important organ in your body!! If you think of muscle as an organ that just helps us move and lift heavy things, you've got it all wrong. Muscle is involved in nearly every aspect of our health. It is an incredibly unique organ that directly impacts the brain, heart, lungs, kidney, liver, etc. Muscle is absolutely essential to our overall health and longevity.
Listen as we break down all the incredible research in the world of muscle. I promise you'll never think of muscle the same again!
If you find the podcast content interesting, please like, share, subscribe, and follow! You can also submit feedback, comments, questions, or request the next podcast topic on our website (www.kickbackscience.com). We will answer submitted questions live during the podcast episodes!
REFERENCES:
Muscle declines with age: https://onlinelibrary.wiley.com/doi/10.1002/jcsm.13522
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8574623/
Muscle has antiinflammatory properties: https://link.springer.com/article/10.1007/s40477-024-00917-5#:~:text=Skeletal%20muscle%20tissue%20showed%20a,%2Dinflammatory%20reactions%20%5B11%5D
Muscle impacts the brain:
https://academic.oup.com/biomedgerontology/article/77/10/1959/6602136?login=false
Muscle can treat symptoms of depression and anxiety: https://onlinelibrary.wiley.com/doi/full/10.1111/eip.13528#:~:text=We%20reported%20that%20resistance%20training,elevated%20depressive%20or%20anxiety%20symptoms
More muscle = longer life:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11147802/#:~:text=Performing%20any%20amount%20of%20weight%20training%20was%20associated%20with%20lower,observed%20among%20women%20than%20men
It's never to late to start!
https://pubmed.ncbi.nlm.nih.gov/37875254/
GO TO BED!! The Unbelievable Health Benefits of Sleep: Part 1
Kickback Science With Dr. Luke
06/26/24 • 72 min
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Tune in to the latest Kickback Science Episode where we talk all about SLEEP!! There is soooo much to discuss in this episode, so we broke it into 2 parts.
For part 1, we discuss what sleep is, why it's important, how much sleep you need, how to determine if you're getting enough, and how you can improve your sleep. We touch on how sleep impacts learning, memory, studying, and test taking. We also discuss chronotypes, circadian rhythm, blue light, alcohol, caffeine, and so much more!!
In part 2 we discuss various sleep disorders, and talk more about how alcohol, caffeine, marijuana, and other substances impact sleep. We also touch on sleep medications and some crazy cool research on how sleep can impact literally every component of your life. You wont want to miss this one!!!
If you find the podcast content interesting, please like, share, subscribe, and follow! You can also submit feedback, comments, questions, or request the next podcast topic on our website (www.kickbackscience.com). We will answer submitted questions live during the podcast episodes!
REFERENCES:
2023 - AUSTRALIA - systematic review of 17 RCTs - found no evidence of blue light and sleep quality in short term use (from 1 day to 5 weeks) - https://pubmed.ncbi.nlm.nih.gov/37593770/
2014 Harvard study - digital screen resulted in a harder time falling asleep, reduced melatonin, and shifted circadian rhythm - https://www.pnas.org/doi/10.1073/pnas.1418490112
Impact of sleep on Alzheimer's - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3669060/
Impact of sound machines on sleep - https://pubmed.ncbi.nlm.nih.gov/34964434/#:~:text=Nineteen studies had positive findings,noise (2.36%2F0.81).
Impact of sex/orgasms on sleep- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6409294/
Melatonin has antioxidant properties and improves insulin sensitivity - https://onlinelibrary.wiley.com/doi/10.1111/jpi.12137
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6332205/
Amount of melatonin on the label is not usually accurate - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5263083/
Sleep impact on immune function -
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2629403/
https://pubmed.ncbi.nlm.nih.gov/12243633/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3242694/
Caffeine as early as 7am can influence sleep - https://pubmed.ncbi.nlm.nih.gov/7796154/
Sleep and cardiovascular risk - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7271997/
Sleep impacts the gut -
ttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5123208/
https://www.cell.com/cell/fulltext/S0092-867
How to get JACKED! The science of building muscle
Kickback Science With Dr. Luke
07/17/24 • 67 min
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Hopefully we've convinced you that muscle is the most important organ in the body after listing to last week's episode. This week we discuss the science of HOW to build muscle. There is a little bit of something for everyone in this episode, whether you're just beginning your fitness journey and want to know how to structure a workout, or you've been lifting weights for decades and want to know how to grow the biggest muscles possible.
We cover it all by breaking down the latest research on muscle hypertrophy (size). We talk about everything from blood flow restriction to supplements to the optimum amount of sets, reps, time, days, fuel, and rest that are needing to maximize muscle building. By the end of the episode, you'll have the knowledge and tools needed to become the next Arnold Schwarzenegger!
Lets Get Chilly! The Science of Cold Water Immersion
Kickback Science With Dr. Luke
04/24/24 • 84 min
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Kick back and listen as we dive in (pun intended) to the science surrounding Cold Water Immersion. The trendy new health hack that everyone and their mother seems to be trying. We talk all about the benefits, potential risks (yes it's true, cold water immersion will NOT solve all the worlds problems), common misconceptions and misinterpretations of the data, and who should/shouldn't be hopping in a cold tub.
REFERENCES:
DELAYED ONSET MSUCLE SORENESS:
- 52 studies of adults who exercise regularly. The best meta-analysis we have of cold water immersion https://doi.org/10.1007/s40279-022-01644-9 - Hot and cold therapy meta analysis of RCTS and DOMS from 2021 https://pubmed.ncbi.nlm.nih.gov/33493991/
COLD WATER (CWI) vs CRYOTHERAPY (CRYO):
- Recovery From Exercise-Induced Muscle Damage: Cold-Water Immersion Versus Whole-Body Cryotherapy https://doi.org/10.1123/ijspp.2016-0186- Recovery following a marathon: A comparison of cold water immersion, whole body cryotherapy and a placebo control https://doi.org/10.1007/s00421-017-3757-z - 2022 review of CWI vs CRY eccentric exercise (downhill running)https://www.frontiersin.org/articles/10.3389/fspor.2022.940516/full
- comparing CWI to WBC in middle and long distance runners https://meridian.allenpress.com/jat/article/55/4/329/433867/Cryotherapy-Models-and-Timing-Sequence-Recovery-of
MENTAL HEALTH
- Human physiological responses to immersion into water of different temperature https://doi.org/10.1007/s004210050065 - 2020 RCT using CRY vs CONTROL on depression symptoms https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2020.00522/full
COLD SHOWER PROTOCOL
https://link.springer.com/article/10.1007/s00421-004-1239-6
COLD WATER AND BROWN ADIPOSE TISSUE (BAT)
- Cold water in winter swimmers - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8561167/- Cold water increases energy intake - https://www.ncbi.nlm.nih.gov/books/NBK232851/#:~:text=Situations that increase energy expenditure,live may also influence appetite.
STRENGTH AND MUSCLE GROWTH (hypertrophy):
- The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-Analysis https://doi.org/10.1007/s40279-020-01362-0*
CWI impairs muscle protein synthesis rates in recreational athletes.https://doi.org/10.1113/JP278996*
Post-exercise cold water immersion attenuates
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FAQ
How many episodes does Kickback Science With Dr. Luke have?
Kickback Science With Dr. Luke currently has 29 episodes available.
What topics does Kickback Science With Dr. Luke cover?
The podcast is about Learning, Health & Fitness, Exercise, Nutrition, Research, Medical, Wellness, Fitness, Podcasts, Education, Science, Diet and Longevity.
What is the most popular episode on Kickback Science With Dr. Luke?
The episode title 'Cardiovascular Medicine with Dr. Salah Sharif' is the most popular.
What is the average episode length on Kickback Science With Dr. Luke?
The average episode length on Kickback Science With Dr. Luke is 77 minutes.
How often are episodes of Kickback Science With Dr. Luke released?
Episodes of Kickback Science With Dr. Luke are typically released every 7 days.
When was the first episode of Kickback Science With Dr. Luke?
The first episode of Kickback Science With Dr. Luke was released on Mar 23, 2024.
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