Constrained Energy, Modeling Hypertrophy, and Effects of Aging on Performance

The Stronger By Science Podcast

In today’s episode, the show transforms from the Stronger By Science Podcast to the Stronger By Science Multimedia Experience. In other words, a video of the recording session will now be posted to YouTube rather than audio only.

Today’s show features a research review segment in which Eric covers a couple papers that made headlines: one reported that we offset some of the calories burned during exercise by saving energy elsewhere, and another reported that hot dogs can shorten our lives by about 36 minutes. After that, Greg discusses a new paper about modeling muscle growth that also generated plenty of headlines, along with an important update about the performance effects of caffeine for women. This episode also features a Coach’s Corner segment about setting calorie targets for a wide range of diet goals, and a Q&A segment addressing topics including the effects of aging on performance, the long-term health ramifications of bulking and cutting, the effect of pre-bed meals on sleep quality, and more.

If you want to learn more about our diet app (available on September 16), check it out here.

Sign up to get 28 free training programs and research spotlight emails.

To join in on the SBS conversation, check out our new Facebook group and subreddit.

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 Enlightenment (2:39).

Feats of Strength (7:29).

• Thomas Davis.

Research Review: Constrained energy model, hot dogs & lifespan (10:05).

• Energy compensation and adiposity in humans
• Small targeted dietary changes can yield substantial gains for human health and the environment

Research Roundup: Modeling muscle growth, ankle mobility for squats, caffeine for women (31:52).

• Mathematical model predicts best way to build muscle
• Why exercise builds muscles: titin mechanosensing controls skeletal muscle growth under load
• Ankle mobility for squats – SBS Instagram post
• Ergogenic Effects of Acute Caffeine Intake on Muscular Endurance and Muscular Strength in Women: A Meta-Analysis

Coach’s Corner: How to set calorie targets (54:32).

• Setting a Calorie Target – SBS Instagram post

Q&A: Press out rule, organic food, effects of aging on performance, long-term health ramifications of bulking and cutting, effects of pre-bed meals on sleep quality (1:02:50).

To Play Us Out: Fruit bars (1:34:17).

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.