The Stronger By Science Podcast
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Top 10 The Stronger By Science Podcast Episodes
Goodpods has curated a list of the 10 best The Stronger By Science Podcast episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to The Stronger By Science Podcast 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 The Stronger By Science Podcast episode by adding your comments to the episode page.
Q&A: Protein Overfeeding, Individualizing Training, and Strength Changes During Weight Loss
The Stronger By Science Podcast
02/10/22 • 73 min
In this week’s episode, Greg and Eric answer a number of questions from listeners. Topics include protein overfeeding, aches and pains during deloads, ashwagandha supplementation, the impact of weight loss on strength, interval training versus steady state cardio, and the potential value of personalizing/individualizing training programs. To close out the show, Eric shares a couple unbelievable facts about longevity in the animal kingdom.
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MacroFactor
- If you want to learn more about our MacroFactor diet app, check it out here.
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Bulk Supplements
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
TIME STAMPS
Intro/Announcements (0:00)
Can extra calories from protein be stored as fat? (1:33)
- The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals
- Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training
- Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial
Why do I feel more aches and pains during a deload compared to a typical training week? (17:43)
Does ashwagandha improve performance? (26:50)
How has Greg’s weight loss impacted his strength? (40:31)
Is interval training better than steady state cardio for body composition purposes? (46:25)
- Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training
- Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis
Have there been attempts to quantify the benefits associated with personalizing/individualizing training programs? (54:25)
- Effectiveness of an Individualized Training Based on Force-Velocity Profiling during Jumping
- Effect of direct supervision of a strength coach on measures of muscular strength and power in young rugby league players
- Influence of supervision ratio on muscle adaptations to resistance training in nontrained subjects
- The influence of direct supervision of resistance training on strength performance
Eric clarifies one part of his ashwagandha answer (1:06:36)
To Play Us Out: Unbelievable animal physiology (lifespan) (1:09:34)
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 ...
1 Listener
Interview with Jeff Nippard: On genetic limits, FFMI, training, and nutrition
The Stronger By Science Podcast
04/30/20 • 106 min
In today’s episode, Greg and Eric sit down for an interview with Jeff Nippard. Topics of discussion include genetic limits, fat-free mass index, high-frequency training, how Jeff’s training and nutrition approaches have evolved over the years, Jeff’s process for creating high-quality content, and the applications and limitations of EMG research.
TIME STAMPS
How does it feel to be fake natty? (discussion on FFMI and genetics and FFMI) (0:01:12).
How has your training evolved over the years? (0:13:55).
High-frequency training (0:36:12).
- Jeff's video: https://www.youtube.com/watch?v=_jD2WvvP0Jw.
What’s your diet history? (discussion on bulking, post-cut weight gain, etc.) (1:06:50).
The content side (discussion about Jeff’s process for creating content) (1:19:12).
Applications and limitations of EMG research (1:32:43).
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.
1 Listener
Goal Setting and Behavior Change
The Stronger By Science Podcast
12/30/21 • 120 min
In preparation for the new year (and the resolutions that come with it), today’s episode is all about goal setting and behavior change. 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.
SUPPORT THE PODCAST
Receive our Research Spotlight emails, and check out our Facebook group and subreddit.
MacroFactor
- If you want to learn more about our MacroFactor diet app, check it out here.
- To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Bulk Supplements
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
TIME STAMPS
Intro/Announcements (0:00)
Road to the Stage / Road to Athens (2:29)
Feats of Strength (4:12)
Research Review: Goal setting and behavior change (9:54)
Fake urgency (12:06)
Success rates of New Year’s Resolutions (14:36)
- Auld lang syne: success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers
- A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals
Temporal landmarks (22:19)
- The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior
- Anticipated Temporal Landmarks Undermine Motivation for Continued Goal Pursuit
SMART goals (27:31)
Creating a goal hierarchy (30:19)
Superordinate goals (34:16)
Equifinality and Multifinality (41:12)
Mental contrasting (44:12)
- Mental contrasting for health behaviour change: a systematic review and meta-analysis of effects and moderator variables
- A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal Attainment
Approach versus avoidance (52:37)
Flexible versus rigid restraint (56:16)
Process versus outcome (1:01:28)
Mastery versus performance (1:06:05)
Goal difficulty; “slack with a cost” (1:13:44)
- Goal Setting and Action Planning for Health Behavior Change
- The Benefits of Emergency Reserves: Greater Preference and Persistence for Goals that Have Slack with a Cost
Setting specific goals (1:23:12)
Implementation intentions (1:23:47)
Hunger and Appetite Management
The Stronger By Science Podcast
01/23/23 • 89 min
Whether 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 PODCAST
Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
MacroFactor
- If you want to learn more about our MacroFactor diet app, check it out here.
- To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Coaching
- Get personalized training and nutrition plans from our expert coaches: Learn more here
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.
Sponsors
- 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 at BulkSupplements.com.
- Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.
TIME STAMPS
Intro/Announcements (0:00)
Practical strategies for managing hunger (4:23)
Adopt an acceptance-based approach (4:53)
Eat slow and savor (speed, focus while eating) (16:18)
- https://www.sciencedirect.com/science/article/abs/pii/S0950329318300582
- https://pubmed.ncbi.nlm.nih.gov/30591684/
- https://pubmed.ncbi.nlm.nih.gov/20351697/
Titrate your amount of non-lifting exercise (21:42)
- https://pubmed.ncbi.nlm.nih.gov/29289613/
- https://pubmed.ncbi.nlm.nih.gov/30131457/
- https://pubmed.ncbi.nlm.nih.gov/24355667/
Reduce meal-level energy density, and make the easy swaps first (35:57)
Opt for harder food textures (49:55)
Minimize foods that are hyperpalatable (53:01)
End the meal strategically (green tea, capsaicin) (1:02:14)
Eat enough fiber and protein (1:07:29)
Summary of strategies (1:15:31)
Strategies for bulking / weight gain (1:16:36)
Conclusions and practical applications (1:25:28)
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
Protein & Kidney Function; Cholesterol & Training Adaptations
The Stronger By Science Podcast
11/05/20 • 133 min
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.
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 STAMPS
Intro/Announcements (0:00:30).
Good news (0:02:33).
Feats of Strength (0:08:43).
Research Review: High-protein diets and kidney function (0:09:58).
Studies discussed:
- https://academic.oup.com/ndt/article/35/1/1/5614387
- https://academic.oup.com/ndt/article-abstract/35/1/98/5511599
- https://academic.oup.com/ndt/article/35/1/106/5320337
Research Review: Dietary cholesterol and training adaptations (0:48:57).
Studies discussed:
- https://pubmed.ncbi.nlm.nih.gov/32576297/
- https://pubmed.ncbi.nlm.nih.gov/28978542/
- https://faseb.onlinelibrary.wiley.com/doi/10.1096/fasebj.25.1_supplement.lb563
- https://journals.lww.com/acsm-msse/Fulltext/2007/05001/Effect_of_Dietary_Cholesterol_on_Muscle.1949.aspx
- https://link.springer.com/article/10.1007/s12603-009-0016-y
- https://academic.oup.com/biomedgerontology/article/62/10/1164/568431
Q&A (1:29:05).
Is there a simple way to judge if I'm gaining too much fat during a bulk? (1:29:14).
When we talk about CNS fatigue, what are we actually talking about mechanistically? Is there anything we can specifically do to improve CNS recovery? (1:41:52).
Rapid fire for Eric (1:55:56):
- Is there any benefit regarding creatine cycling?
- What's your take on supplementing with leucine at every meal to optimize MPS?
- Does the effect of citrulline malate decrease with continuous use?
- If you are supplementing with collagen to help repair soft tissue and possibly mitigate pain, do you think it would be beneficial to antagonize the problem areas during your workouts to elicit an inflammatory response?
- For body comp and performance purposes, what are your thoughts on “behavior based” dietary interventions, rather than focusing solely on macro targets?
- Should athletes focused on cutting weight in a caloric deficit be worried about micronutrient deficiency?
To play us out: Off-topic question (2:04:46).
Given how you both train, what’s the biggest animal you think you could fight with caveman technology and win?
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.
EMERGENCY CORRECTION: Greg's Episode 54 correction
The Stronger By Science Podcast
01/23/21 • 1 min
How To Train The Back
The Stronger By Science Podcast
06/12/24 • 184 min
From 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-135
TIME STAMPS
00:45:45 - Fiber orientation and neuromechanical matching
01:41:36 - Ad Break
01:41:41 Why the lack of direct evidence for back training?
02:01:09 - Practical takeaways
02:17:59 - Audience Q&A
Want to get your question answered on the show? Send a voice memo to [email protected]
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 #7: Open science and biggest gym fails
The Stronger By Science Podcast
08/06/20 • 71 min
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #7, Greg sits down with Eric Trexler to discuss the open science movement and their biggest gym fails.
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
Quick “good news segment” update (0:00:19).
What’s your take on the “open science” movement? (0:01:49).
Article mentioned: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1420798/.
Organization mentioned: http://storkinesiology.org/.
What are your most hilarious gym fails? (0:59:32).
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.
Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up
The Stronger By Science Podcast
07/02/20 • 151 min
Description: 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 questions for aspiring trainers and research interpreters To Play Them Out.
Summer break begins with the conclusion of this episode, but Greg & Eric will be back with regular episodes in the fall. In the meantime, keep an eye out for the bonus audio content that will be released throughout the summer.
To access the full Meta-Analysis Master List, you can go to https://www.strongerbyscience.com/master-list/.
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.
If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/.
TIME STAMPS
Announcements (0:01:30).
Good news (0:02:13):
- Supreme court decision: employment discrimination for LGBTQ+ people ruled unconstitutional.
- Creative solution for library book delivery.
Feats of Strength: Prediction Edition (0:03:56).
Research Roundup: Meta-analysis update highlights (0:09:15).
Greg’s metas (0:11:01):
- The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis. MacKenzie-Shalders et al. (2020).
- The Placebo and Nocebo effect on sports performance: A systematic review. Hurst et al. (2019).
- A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Wiewelhove et al. (2019).
- Acute Effects of Foam Rolling on Range of Motion in Healthy Adults: A Systematic Review with Multilevel Meta-analysis. Wilke et al. (2019).
- Is tDCS an Adjunct Ergogenic Resource for Improving Muscular Strength and Endurance Performance? A Systematic Review. Machado et al. (2019).
Eric’s metas (0:40:00):
- Acute Effects of Citrulline Supplementation on High-Intensity Strength and Power Performance: A Systematic Review and Meta-Analysis. Trexler et al. (2019).
- Effects of vitamin C on oxidative stress, inflammation, muscle soreness, and strength following acute exercise: meta-analyses of randomized clinical trials. Righi et al. (2020).
- Effect of Betaine on Reducing Body Fat—A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Xiang et al. (2019).
- Effects of Sodium Bicarbonate Supplementation on Muscular Strength and Endurance: A Systematic Review and Meta-analysis. Grgic et al. (2020).
- The Effects of Alcohol Consumption on Recovery Following Resistance Exercise: A Systematic Review. Lakićević. (2019).
- The Effect of L-Carnitine Supplementation on Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Yarizadh et al. (2020).
- Effects of Arginine Supplementation on Athletic Performance Based on Energy Metabolism: A Systematic Review and Meta-Analysis. Viribay et al. (2020).
Q&A (1:14:18):
- Based on its mercury content, how much canned tuna can you eat on a weekly basis? (1:14:26). https://www.fda.gov/fo...
Bench Angles, Appetitive Traits, and Mesocycle Progression
The Stronger By Science Podcast
10/08/20 • 125 min
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.
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 STAMPS
Intro/Announcements: new Facebook group, subreddit, and sponsor (0:00:36).
Good news: animal edition (0:07:00).
Feats of Strength (0:16:05).
Research Roundup (0:18:49).
Acute effects of cannabis consumption on exercise performance: a systematic and umbrella review (https://pubmed.ncbi.nlm.nih.gov/32734752/) (0:19:10).
Caffeine increases strength and power performance in resistance‐trained females during early follicular phase (https://onlinelibrary.wiley.com/doi/10.1111/sms.13776) (0:26:15).
Appetitive traits as targets for weight loss: The role of food cue responsiveness and satiety responsiveness (https://www.sciencedirect.com/science/article/abs/pii/S0031938420303322) (0:33:37).
Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7449336/) (0:43:28).
Creatine Supplementation Does Not Influence the Ratio Between Intracellular Water and Skeletal Muscle Mass in Resistance-Trained Men (https://pubmed.ncbi.nlm.nih.gov/32916658/) (0:50:15).
μ-Opioid receptor–induced synaptic plasticity in dopamine neurons mediates the rewarding properties of anabolic androgenic steroids (https://stke.sciencemag.org/content/13/647/eaba1169) (1:00:11).
Metabolic adaptation is an illusion, only present when participants are in negative energy balance (https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqaa220/5897225) (1:10:30).
Are questionable research practices facilitating new discoveries in sport and exercise medicine? The proportion of supported hypotheses is implausibly high (https://pubmed.ncbi.nlm.nih.gov/32699001/) (1:18:01).
Call to increase statistical collaboration in sports science, sport and exercise medicine and sports physiotherapy (https://pubmed.ncbi.nlm.nih.gov/32816788/) (1:25:37).
Coach’s Corner: how to progress load throughout a mesocycle (1:28:33).
Q&A: what is Ant-Man’s Wilks score? (1:45:31).
To play us out: football season barbecue tips (1:54:38).
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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FAQ
How many episodes does The Stronger By Science Podcast have?
The Stronger By Science Podcast currently has 165 episodes available.
What topics does The Stronger By Science Podcast cover?
The podcast is about Health & Fitness, Nutrition, Weightlifting, Strength, Bodybuilding, Fitness, Podcasts and Muscle.
What is the most popular episode on The Stronger By Science Podcast?
The episode title 'Goal Setting and Behavior Change' is the most popular.
What is the average episode length on The Stronger By Science Podcast?
The average episode length on The Stronger By Science Podcast is 118 minutes.
How often are episodes of The Stronger By Science Podcast released?
Episodes of The Stronger By Science Podcast are typically released every 7 days.
When was the first episode of The Stronger By Science Podcast?
The first episode of The Stronger By Science Podcast was released on May 9, 2019.
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