Podcast
The Stronger By Science Podcast
Hosted by StrongerByScience.com · EN
In each episode, the Stronger By Science team delves into exercise and nutrition research, health and fitness trends, and listener questions. Through deep dives, banter, and anecdotes, you'll learn how to interpret and apply the latest science, how to explain fitness trends to your friends, and what actually matters when it comes to living a strong, healthy life.
8episodes
Episodes
Newest firstAll episodes
Exercise Technique and Minimum Effective Dose Training with Dr. Pak
Jan 10, 2024Tap to summarizeIn this episode, Greg is joined by Dr. Patroklos Androulakis-Korakakis (Dr. Pak) to discuss his research on minimum effective dose training, and his recent narrative review on optimizing exercise technique for muscle growth. While this episode does dig into the research, the lads tried to keep a clear focus on actionable takeaways to help you improve your training results. TIME STAMPSIntro and Plugs (00:00:00)Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Try MacroFactor for free: Use code 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.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.Join the SBS Facebook group and Subreddit.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.Send your Q&A questions to podcast@strongerbyscience.com Dr. Pak Intro, Bio and Projects (00:15:49) Dr. Pak's Paper: Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy (00:34:14)Narrative review: https://sportrxiv.org/index.php/server/preprint/view/349/718Bench vs. incline study mentioned: https://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)Pak’s meta: https://pubmed.ncbi.nlm.nih.gov/31797219/Pak’s doctoral research: 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)Bickel study: 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 TEAMWork 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 PRODUCTSTry 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.
Transcribe →Aspartame: The Surprisingly Interesting Science and History
Jul 19, 2023Tap to summarizeGreg and Lyndsey dive into the history, conspiracies, science, and media coverage of aspartame to present a thorough overview of the recent WHO reports linking aspartame and cancer risk. Is this one of the longest "podcast episodes" ever? Probably. But it's packed with fascinating history, relevant research breakdowns and media criticism, and takeaways for interpreting and navigating our society's abundance of health warnings. TIME STAMPSHistory of artificial sweeteners preceding aspartame (9:43)The very sketchy approval process for aspartame and subsequent media coverage (1:02:35)Breaking down the World Health Organization's decision to classify aspartame as "possibly carcinogenic" (3:17:50) The fallout from the WHO's classification (4:24:27) Closing thoughts (5:22:04)MORE FROM THE SBS TEAMJoin 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.Join the SBS Facebook group and Subreddit.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.Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.RECOMMENDED PRODUCTSMASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.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. SOURCES AND LINKSIntroGreg's recommendation: Factor mealsLyndsey's recommendations: Sturdy Girl Club stand-up series and Casey Johnston’s newsletter “She’s a Beast”WHO Reports WHO: Aspartame hazard and risk assessment results releasedThe Lancet summary: Carcinogenicity of aspartame, methyleugenol, and isoeugenolFull source listWe had too many links to include here (lol), so please go to the page on Stronger By Science for a fully guided tour of our derangement: https://www.strongerbyscience.com/podcast-episode-116/ MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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.
Transcribe →Fireside Chat with Greg Nuckols and Lyndsey Nuckols
Apr 24, 2023Tap to summarizeFireside 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 PODCASTJoin 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.MacroFactorIf 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.CoachingGet personalized training and nutrition plans from our expert coaches: Learn more hereBulk SupplementsFinally, 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 TEAMWork 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 PRODUCTSTry 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.
Transcribe →Bonus Live Q&A: MacroFactor One-Year Anniversary Celebration
Sep 22, 2022Tap to summarizeToday’s episode is a celebration of the one-year anniversary of launching MacroFactor. It was recorded with a live YouTube audience on September 16, 2022. In this episode, Greg and Eric answer some viewers’ questions that are specific to MacroFactor, but they also answer several unrelated questions about a wide range of training and nutrition topics. If you’re a MacroFactor user, this episode is a great opportunity to join in on the celebration and get some previews about what the future has in store for MacroFactor. If you aren’t, this episode is still worth a listen, as it offers plenty of evidence-based training and nutrition information. SUPPORT THE PODCASTJoin the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.CoachingGet personalized training and nutrition plans from our expert coaches: Learn more hereMASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro (0:00)Who’s the host? (1:24)Greg and Eric’s talking speeds (3:09)Thanking everyone for joining us and for supporting MacroFactor in year 1 (5:33)MacroFactor annual report (6:37)https://macrofactorapp.com/annual-report-2022/Biggest unexpected challenges for MacroFactor in year 1 (7:58)A preview of upcoming feature updates for MacroFactor (11:29)Predictors of successful dieting experiences (15:33)Any plans to translate MacroFactor to other languages? (23:05)Getting more protein on a vegetarian diet (27:59)What’s your favorite nutrient? (34:24)Rigid versus flexible cognitive restraint (36:15)Any tips on bouncing out of “the hole” effectively when doing very deep squats? (43:29)How do you determine when a cut is done? How long should a cut take, and how long should a subsequent maintenance phase be? Do you need to periodically insert diet breaks or maintenance phases during a long cut? (47:27)Quick guidance on monitoring rate of weight change within MacroFactor (51:41)How satiety changes in response to weight loss diets (54:34)Greg and Eric’s athletic and fitness-related goals for the near future (1:02:44)Thoughts on 3-minute rest periods between sets for hypertrophy? (1:10:47)Any plans to include protein quality scores in MacroFactor? (1:15:17)Looking back on the first year of MacroFactor, do you have any regrets? Would you do anything differently? (1:18:51)Got any evidence-based information pertaining to the prevention or reversal of hair loss? (1:25:19)Should someone interested in long-term muscle growth do a long, slow bulking phase, or several repeated cycles involving more aggressive bulking and cutting phases? (1:29:51)How many days should you rest between workouts? (1:34:44)Clarifying the podcast publishing schedule (1:37:32)How does MacroFactor account for abrupt scale weight increases related to increased food intake at the beginning of a bulking phase? (1:38:42)https://help.macrofactorapp.com/dashboard/weight_trend/Should people specifically restrict or eliminate dairy intake when focusing on fat loss goals? (1:41:38)How do Greg and Eric approach deloads in their own training? Do they change their calorie targets during a deload? (1:44:01)How much sleep is needed to support recovery from training? (1:51:55)Greg and Eric each share 1-2 recipes (1:56:42)Wrap-up (2:06:21) MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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.
Transcribe →Buffering Strategies, Calorie Counting, and Estimating TDEE
Jun 2, 2022Tap to summarizeToday’s episode begins with a spoiler in the Feats of Strength segment, as we discuss the winner of this year’s World’s Strongest Man competition. After that, Eric presents a Research Roundup segment about buffering strategies. The segment is mostly about new research on beta-alanine and a couple of related ingredients (carnosine and anserine), but also includes discussions about hyperventilation and the mechanisms involved with various buffering strategies. After that, Greg discusses his newest article on the MacroFactor website, which is called “The Problems with Calorie Counting.” It explores the shortcomings of many common strategies implemented by calorie counters, such as aiming for generic calorie targets or using wearable technologies or predictive equations to estimate energy expenditure. Finally, the show closes with a music recommendation from Eric, and some interesting lichen facts presented by Greg. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf 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.MASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (3:18)Feats of Strength (4:26)Research Roundup: Buffering strategies (6:36)Beta-alanine (7:34)Does beta-alanine supplementation enhance adaptations to resistance training? A randomized, placebo-controlled, double-blind studyMechanisms (17:41)Hyperventilation (23:41)Hyperventilation-Aided Recovery for Extra Repetitions on Bench Press and Leg PressCarnosine and Anserine (30:55)The ergogenic effect of acute carnosine and anserine supplementation: dosing, timing, and underlying mechanismErgogenic effect of pre-exercise chicken broth ingestion on a high-intensity cycling time-trialSBS Article Discussion: The Problems with Calorie Counting (43:20)Issues with generic calorie targets (46:53)Issues with wearables for estimating energy expenditure (54:05)Issues with common TDEE estimation equations (1:00:56) To Play Us Out: Wilco and Lichens (1:19:21) MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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.
Transcribe →Energy Compensation, Interference Effect, Underestimating Supplements
Feb 17, 2022Tap to summarizeIn this week’s episode, Eric shares a research review with an updated perspective on the constrained energy expenditure model and compensation for calories burned during exercise. After that, Greg shares a research update on whether or not lifters need to worry about the interference effect when they add some cardio to their weekly routine. Finally, Greg and Eric discuss the possibility that we may be underestimating the effects of some fairly well-known dietary supplements, and share their thoughts on the NFL playoffs and Super Bowl. SUPPORT THE PODCASTReceive our Research Spotlight newsletter, and check out our Facebook group and subreddit.MacroFactorIf 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 SupplementsFinally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)Road to the Stage / Road to Athens (1:40)Research Review: Energy balance influences compensation for calories burned during exercise (6:28)Research Review: Revisiting concurrent training and the interference effect (32:00)Bonus Segment: Are we underestimating the effects of certain supplements due to a lack of dose-response studies? (47:27)To Play Us Out: The Super Bowl (1:05:15) MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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.
Transcribe →Bonus: MacroFactor Launch Party and Live Q&A
Sep 21, 2021Tap to summarizeThis special bonus episode of the Stronger By Science Podcast is a recording of the show’s live launch party for the MacroFactor diet app. In the future, we’ll be streaming more live podcast episodes right from the Stronger By Science YouTube channel. We hope you can join us live for the next one! To stay up to date and get reminders about upcoming live episodes, be sure to join our email newsletter, Facebook group and subreddit.If you want to learn more about our diet app (on sale through September 30), check it out at https://www.strongerbyscience.com/macrofactor/Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Time StampsIntro/Announcements (0:00)About the MacroFactor team (1:52)Q&A (MacroFactor) (14:28)Q&A (fitness topics) (22:14)Q&A (MacroFactor) (33:46)Our favorite features of MacroFactor (43:17)Q&A (MacroFactor + off-topic) (52:58)More MacroFactor features (1:28:00) MORE FROM THE SBS TEAMWork 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 PRODUCTSTry 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.
Transcribe →
EMERGENCY CORRECTION: Greg's Episode 54 correction
Jan 23, 2021Tap to summarizeGreg issues an emergency correction to a false claim he made in the most recent episode of the podcast. 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.
Transcribe →