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

Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders: In today’s episode, Greg and Eric field listener questions about why (and how) to warm up, practical ways to quantify volume and assess fatigue, how to tell if you’re a non-responder to creatine, and much more. As an added bonus, Greg gives a detailed explanation of how to make really, really good homemade ice cream. by The Stronger By Science Podcast

96 min listen

Changing Your Mind, Internet Arguments, Metabolic Adaptation, and Leigh Peele: In this episode, Eric has some grievances to get off his chest, and Greg and Eric team up on “Feats of Strength” to highlight some impressive lifts and pay tribute to a legend. Eric has a Coach's Corner segment about some practical aspects of metabolic adaptation during weight loss, and a new “Question of the Day” segment challenges Eric and Greg to share some ideas they’ve changed their mind about throughout their careers. Finally, Greg shares some cooking tips for making macro-friendly (but flavorful) stews, and Eric and Greg share predictions for the forthcoming college football season. Greg and Eric also interview Leigh Peele, who tells us about the early days of the evidence-based fitness movement, weight loss, and metabolic adaptation. by The Stronger By Science Podcast

185 min listen

Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms: In episode 8, Greg and Eric settle the dispute about who truly started the first ever fitness podcast. They go on to discuss advancements in athlete drug testing, research pertaining to protein and overfeeding, a surprising new study on ecdysterone supplementation, and which muscle groups are really targeted by the back squat. Then they interview Dr. Eric Helms about all things bodybuilding, including macro tracking, optimal training frequency, and management of training intensity and volume. by The Stronger By Science Podcast

153 min listen

Supplement Regulation, Steroids, and Rick Collins, Esq.: In Episode 4, Eric discusses the challenges of being an ultra-elite two-sport athlete with a bad hip, and Greg shares some crazy feats of strength. Greg and Eric are joined by Rick Collins, Esq., CSCS, one of the top legal experts in the world of dietary supplements, for an in-depth discussion about how supplements are regulated, notable instances in which supplement regulation has failed, and how consumers can make safe and informed decisions about their own supplement use. Specific topics include CBD oil, SARMs, designer stimulants, and more. by The Stronger By Science Podcast

138 min listen

Creatine, Genetics, and Dr. Peter Fitschen: In episode 1 of the Stronger By Science Podcast, Eric and Greg explain the format of the show and set an impossibly low bar for expectations. Topics discussed include the link between creatine and hair loss, the interaction between creatine and caffeine, avoiding stomach discomfort when taking creatine, and how simply knowing about your genetics can influence your physiology and performance. For the interview portion, we are joined by Dr. Peter Fitschen to discuss his research on HMB supplementation, blood flow restricted training, bodybuilding, and more. by The Stronger By Science Podcast

125 min listen

Sex Differences in Fatigue and Recovery, and Dr. Jason Cholewa: In Episode 2, Eric Trexler was confused at The Avengers, Greg Nuckols shares a couple of crazy feats of strength, and Greg gives us a detailed rundown of his recent study evaluating sex-based differences in rates of bench press fatigue and recovery. Greg explains how he ran the study, what he found, and how it might affect the way you train. In the interview portion, Eric interviews Dr. Jason Cholewa about his research on betaine supplementation, the state of research in exercise science, and the state of higher education in general. by The Stronger By Science Podcast

122 min listen

Q&A: CBD, Junk Volume, Eccentric Training, and Building a Following in Fitness: In today’s episode, Greg and Eric field listener questions about CBD, volume versus intensity for strength gains, the concept of “junk volume,” eccentric-focused training, and how Greg managed to build a business in the fitness industry. by The Stronger By Science Podcast

85 min listen

Q&A: Carbs, Sodium, and Experimenting with Your Training: In today’s episode, Greg and Eric field listener questions about carbohydrate intake, sodium intake, training to improve speed or strength-endurance, experimenting with training styles and variables to find out what works for you, the minimum necessary volume per session, and more. To finish off the episode, Greg and Eric discuss Bayesian statistics, and how to start a fitness career without a formal academic background in exercise or nutrition. by The Stronger By Science Podcast

124 min listen

Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises: In today’s episode, Greg and Eric field listener questions about electromyostimulation, the effects of alcohol consumption on body composition, fruit consumption during weight loss, weightlifting shoes for squatting, overrated and underrated exercises, and much more. by The Stronger By Science Podcast

93 min listen

Q&A: Beltless Training, Leucine, and the Health Benefits of Strength: In Episode 3, Greg and Eric answer listener questions about performance and recovery as you age, leucine, spinal loading and joint health, beltless training, the heath benefits of getting stronger, Terry Tao, and the reproducibility of exercise science research. by The Stronger By Science Podcast

87 min listen

Q&A: Hormonal Contraceptives, Rates of Weight Loss/Weight Gain, Timeline of Training Adaptations: In today’s episode, Greg and Eric field listener questions about how birth control and the menstrual cycle affect periodization, optimal rates of weight loss, adjusting calorie intake while bulking, how long it takes muscles and connective tissues to adapt to resistance training, a quick tip to turn a good hypertrophy program into a good strength program, and much more. by The Stronger By Science Podcast

97 min listen

Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley: In this episode of the Stronger By Science Podcast, Greg shares some bench press tips, Greg and Eric discuss intermittent fasting, and Greg answers a listener’s question about mistakes to avoid when coaching beginners. Greg and Eric also interview Dr. Grant Tinsley, who tells us about some of his research on body composition, physique athletes, intermittent fasting, and determining which fruit your body is shaped like. by The Stronger By Science Podcast

126 min listen

Q&A: Dropping Weight, Building Strength to Promote Hypertrophy, and Training Around Pain: In today’s episode, Greg and Eric discuss how to cut weight for powerlifting, dealing with exercises that cause pain, the acceptability of putting pineapple on pizza, and much more. by The Stronger By Science Podcast

77 min listen

Doping, Collagen, Goals, and Hyperplasia: We’re back from our winter break with an excellent episode to kick off Season 2. This episode features an important update from the Game Changers cinematic universe, and some incredible feats of strength involving athletes with unbelievable longevity in a variety of physically demanding sports. Greg discusses a new documentary with some explosive allegations about doping in weightlifting, and then we get into some science-heavy segments with a Q&A and a Research Roundup. Topics include collagen supplementation, muscle hyperplasia, new caffeine research, and more. Finally, we discuss some more practical information about goal setting, programming your training during weight loss, and how to make really, really good caramel. by The Stronger By Science Podcast

149 min listen

Heart Rate Variability, Antagonist Stretching, and Chrononutrition: 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 f by The Stronger By Science Podcast

130 min listen

Coaching Cues, Fat-Free Mass Index, Non-Responders, and Dr. Brad Dieter: In this episode of the Stronger By Science Podcast, Greg shares a coaching tip on using exaggerated cues for lifting technique, then Greg and Eric discuss a ton of new studies that came out this month. Topics include fat-free mass index, dietary nitrate, caffeine, sleep, statistics, grape Kool-Aid, and more. Eric also interviews Dr. Brad Dieter, who tells us about research on artificial sweeteners, processed foods, body fat set points, and much more. by The Stronger By Science Podcast

145 min listen

The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull: In this episode, Greg and Eric judge a carnivore diet book by its cover. After feats of strength, Greg and Eric discuss “The Game Changers,” a recent documentary with some bold claims about vegan diets, followed by a Research Roundup segment in which Greg discusses recent studies about foam rolling and training. Finally, Greg and Eric interview Michael Hull from Examine.com, who tells us all about the pros and cons of ketogenic diets. by The Stronger By Science Podcast

171 min listen

Q&A: Training frequency, reducing caloric intake on rest days, and isometric training: 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. by The Stronger By Science Podcast

92 min listen

Q&A: Fasted Training, Training Frequency, and How Much Research is Enough?: In today’s episode, Greg and Eric field listener questions about fasted training, peaking for meets, recovering from a diet, training frequency, and more. To finish off the episode, Greg and Eric discuss how much evidence is needed before they consider applying a new strategy to their own training or coaching. by The Stronger By Science Podcast

118 min listen

Caffeine and Health, Sex-Based Caffeine Differences, and IPF World Champion Natalie Hanson: In Episode 6, Greg and Eric discuss two recent studies about caffeine. One paper has been all over the media, with headlines suggesting that there’s no harm in drinking 25 cups of coffee per day. The other study sought to determine if men and women have the same response to a pre-exercise dose of caffeine. Greg and Eric are also joined by IPF World Champion Natalie Hanson to discuss her most recent world championship, raw vs. equipped powerlifting, and some challenges that women face in fitness and powerlifting. by The Stronger By Science Podcast

144 min listen

Sleep, Response Heterogeneity, and Dr. Brandon Roberts: In this episode of the Stronger By Science Podcast, Greg and Eric split the “Feats of Strength” duties, then take a deep dive into some research on how sleep affects performance and body composition. Finally, Eric takes a trip to Flavortown and shares six easy, delicious chicken recipes for the calorie counters out there. Greg and Eric also interview Dr. Brandon Roberts, who tells us about his current bodybuilding prep, why some people respond better to training than others, and why sleep is so important for lifters. by The Stronger By Science Podcast

146 min listen

Fructose, Knee Sleeves, Weight Loss Variability, and James Krieger: Greg kicks off the episode with an insincere but legally valid apology, followed by some impressive feats of strength. Then, Eric covers a brand new fructose study in a new segment called “Hot Off the Presses,” and Greg shares some new research related to knee sleeves. After that, Eric has a big Research Roundup segment about why some people struggle to lose weight, and Greg provides some tips to help you perfect your turkey roasting. Finally, Greg and Eric interview James Krieger about topics including the insulin hypothesis, non-exercise activity thermogenesis, why you should or shouldn’t get your body composition measured, and more. by The Stronger By Science Podcast

169 min listen

Year in Review, Effective Reps and Antioxidants Revisited, Behavior Change, and Mike Tuchscherer: The final episode of the year begins with a brief recap of the wins and losses we experienced in 2019, and an announcement about our podcasting plans for 2020. After that, Greg shares some Feats of Strength, along with a “Hot Off the Presses” segment about recent research on the effective reps concept and antioxidant supplementation. In addition, Eric discusses some key behavior change theories to help you (or your clients) successfully modify their health-related habits and behaviors in 2020. Finally, Greg and Eric interview world champion powerlifter Mike Tuchscherer about all things powerlifting. by The Stronger By Science Podcast

164 min listen

Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training: Just in time for Valentine’s Day, Greg and Eric are back with another episode. First, Greg shares some recent Feats of Strength. Next, Greg & Eric answer some listeners’ questions about topics such as resting metabolic rate prediction equations, electromyography, vitamin D and fish oil supplementation, standing desks, and more. That’s followed by a Research Roundup segment, which covers recent research on plant-based proteins, training shy of failure, and artificial sweeteners, in addition to a critical review of “Why We Sleep.” Finally, the relationship between lifting technique and injury risk is discussed in a brief Coach’s Corner segment, and Greg shares some sous vide cooking tips to close out the episode. by The Stronger By Science Podcast

191 min listen

Antioxidants, Injury Risk Factors, and the Conjugate Method: 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 outsh by The Stronger By Science Podcast

118 min listen

Q&A: BCAAs, Mini-Cuts, Sex Differences, and First Meet Tips: In today’s episode, Greg and Eric field listener questions about branched chain amino acids, mini-cuts, potential differences between males and females, tips for your first powerlifting meet, and more. To finish off the episode, Greg and Eric discuss their favorite quad exercises for building up big legs and a big squat. by The Stronger By Science Podcast

93 min listen

Fireside Chat #8: Motivation, sports, steroids, and more: Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #8, Greg sits down with Eric Trexler to discuss motivation, sports, steroids, and more. by The Stronger By Science Podcast

79 min listen

Red Meat, Deloads, and Pain with Dr. Michael Ray: In this episode, Greg and Eric provide a thorough report on the Stronger By Science trip to Iceland. After feats of strength, Greg and Eric discuss a recent paper that has caused some controversy related to red meat and processed meat, followed by a practical discussion on how and why to implement deloads in your training. Finally, Greg and Eric interview Dr. Michael Ray, who tells us all about pain science, specifically in the context of lifting weights. by The Stronger By Science Podcast

169 min listen

Q&A: High Protein Diets, Hardgainers, Exercise Variety, and Bone Adaptations: In today’s episode, Greg and Eric field listener questions about the use of machines versus free weights, the importance of exercise variety, why some “hardgainers” struggle to gain weight, some interesting physiological roles of bone, and much more. To finish off the episode, Greg and Eric share some advice on how aspiring students can obtain good letters of recommendation, and how to make your way into the world of research. If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa by The Stronger By Science Podcast

98 min listen

Q&A: Dreamer Bulks, Concurrent Training, Recovery Modalities, and Valuing Research: In today’s episode, Greg and Eric field listener questions about the optimal rate of weight gain while bulking, rep ranges for hypertrophy, soreness, concurrent training, recovery modalities, and more. To finish off the episode, Greg and Eric explain why research should still broadly be valued and utilized, despite the likelihood that there’s some pretty low-quality research hiding within the overall body of literature. by The Stronger By Science Podcast

98 min listen

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

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

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