Key Moments
BMI, Plant Based Protein, Stretching, and Mouthguards
Key Moments
Stronger By Science S4 E1: Plant protein gains, BMI/mortality, research ethics, and training tips.
Key Insights
A new diet app from Stronger By Science aims to simplify nutrition tracking and adjustments.
Recent research suggests plant-based proteins can be as effective as animal proteins for muscle growth, provided total protein intake and distribution are adequate.
Higher BMI in individuals with greater fat-free mass (muscle) may not be associated with increased mortality risk, challenging BMI's universal applicability.
The retraction of controversial sports science studies highlights the importance of data integrity and publication ethics.
Neck strength may reduce concussion risk in certain sports, but its effect is less clear in high-impact activities like football and hockey.
Training modifications during calorie deficits should be reactive rather than proactive, leaning towards variables that minimize fatigue.
SEASON 4 KICKOFF AND APP ANNOUNCEMENT
The Stronger By Science podcast returns for Season 4 with Greg and Eric discussing personal updates, including the development of a new diet app. This app aims to combine Greg's love for data analytics with Eric's preference for simplicity and laziness, making nutrition tracking and goal management more accessible and less cumbersome than existing platforms. This new tool is highlighted as a significant project the team has been focused on.
RESEARCH ETHICS AND PUBLICATION INTEGRITY
A significant portion of the episode is dedicated to a recent retraction by 'Medicine & Science in Sports & Exercise' concerning two studies with statistically anomalous data. The thorough retraction statement from the journal is praised, emphasizing transparency and accountability in scientific publishing. This event is seen as a win for publication ethics and helps to clarify the body of research on training volume and hypertrophy.
PLANT-BASED PROTEINS AND HYPERTROPHY
Contrary to previous understanding, newer research suggests that plant-based protein sources can be comparable to animal-based proteins for supporting muscle hypertrophy and strength gains. Studies examining longitudinal changes in body composition over several weeks indicate that when total protein intake is sufficient (e.g., 1.6-2.0g/kg/day), protein is distributed effectively, and quality plant-based sources like soy or mycoprotein are used, the gap between plant and animal proteins significantly narrows, challenging older notions based solely on acute muscle protein synthesis response.
BMI, MORTALITY, AND BODY COMPOSITION
A meta-analysis of seven cohort studies explored the relationship between BMI, fat mass index (FMI), and fat-free mass index (FFMI) with all-cause mortality. Unsurprisingly, higher FMI was linked to increased mortality. However, FFMI showed a consistent inverse relationship with mortality up to a certain point, after which it plateaued. This suggests that higher BMIs, particularly those driven by substantial muscle mass (high FFMI) in individuals who are also relatively lean (approachable body fat percentages), may not be associated with elevated health risks.
TRAINING TIPS AND EXERCISE VARIATIONS
The 'Coach's Corner' segment offers practical advice. Pin squats are highlighted for improving explosiveness out of the bottom position. Wall squats with a foam roller are suggested as an effective home-based quad accessory exercise. Adjusting squat grip, particularly using a false grip and wedging the bar lower, is recommended for comfort and stability. The Spoto press is also endorsed as a valuable bench press accessory.
Q&A: SUPPLEMENTS, STRENGTH, AND DIETING
Several Q&A topics are covered. Mouthguards show mixed results for strength performance, with potential minor benefits for jaw clenching, but not enough evidence for a universal recommendation. Flexibility's direct link to hypertrophy and strength is debated, with potential minor drawbacks at extreme ranges. ATP supplementation appears to have poor bioavailability and unreliable performance benefits. Phosphatidic acid shows weak evidence for hypertrophy. Sugary drinks may not be detrimental if activity levels are high and weight is stable due to fructose metabolism. Neck strength's role in concussion prevention is complex, potentially beneficial in lower-impact sports but less so in high-impact ones. Finally, modifying training volume/intensity during calorie deficits should be reactive, adapting to individual recovery capacity.
COOKING AND MEAL PREP IDEAS
The episode concludes with culinary recommendations. Olive oil blondies are highly praised for their unique flavor profile. Greg also shares his recent success with meal prepping diverse, macro-friendly dishes like ziti, taco casserole, and dumpling casserole, documented on his Instagram saved stories, offering healthier alternatives to standard chicken and rice preps.
Mentioned in This Episode
●Supplements
●Products
●Software & Apps
●Tools
●Companies
●Organizations
●Books
●Studies Cited
●Concepts
●People Referenced
Common Questions
Stronger By Science is developing a diet app that functions as a slick macro tracker and provides guidance on adjusting macro targets for weight management goals. It's designed to be user-friendly for both data-oriented individuals and those who prefer a more lazy approach to tracking.
Topics
Mentioned in this video
The U.S. Food and Drug Administration, noted for being responsive to clarification requests from the hosts during the Trump administration.
The current US presidential administration, which reportedly dismissed staff who admitted to marijuana use.
Researchers whose recent 12-week study compared high-protein vegan and omnivorous diets on strength and hypertrophy outcomes.
A food logging app that Eric previously used, but found frustrating due to many incorrect database entries.
The sponsor of the podcast, offering a 5% discount with a promo code.
The previous US presidential administration, with whom the podcast hosts mentioned having an 'advisory relationship'.
A type of supplement whose legality was clarified by the FDA at the request of the podcast hosts.
The current US president, who received a letter from the hosts regarding federal policy.
A conservative talk show host, mentioned as an inspiration for the podcast's long-term presence over transient politicians.
An investigation led by Greg and others into statistically anomalous data in fitness research, leading to paper retractions.
A key individual involved in the Barbalho investigation alongside Greg.
A key individual in the Barbalho investigation, co-author on retracted papers who raised concerns.
A key individual involved in the Barbalho investigation.
A key individual involved in the Barbalho investigation.
A key individual in the Barbalho investigation, co-author on retracted papers who raised concerns.
A key individual involved in the Barbalho investigation.
A prestigious journal that retracted two studies from the implicated lab group after the Barbalho investigation.
The editor-in-chief of Medicine and Science in Sport and Exercise, credited for publishing a strong retraction statement.
An organization whose processes Medicine and Science in Sport and Exercise followed in handling research integrity concerns.
Current squat world record holder in the 83kg class, seen squatting 310kg for reps in training with good depth.
A strong IPF lifter in the 83kg class, seen squatting 332.5kg for a double in training, indicating a potential world record.
Equipped lifter who benched 490kg (1080 lbs) in single-ply, breaking his own world record with a solid lockout.
One of the first two people to bench press 1000 lbs in multiply lifting.
One of the first two people to bench press 1000 lbs in multiply lifting.
Powerlifter whose 1075 lbs multiply bench press was cited as the last 'solid' multiply world record before lockouts became 'iffy'.
IPF lifter who pulled 420kg (925 lbs) in training, potentially the heaviest deadlift ever on a stiff bar and in IPF affiliate.
Former IPF competitor who pulled 920 lbs (417.5 kg) in tested competition, cited as the previous highest IPF deadlift.
Untested female middleweight lifter who squatted 615 lbs in training with immaculate form, one of few women to achieve this.
A US shotput thrower who squatted 870 lbs for a set of four, an impressive feat for someone not primarily a powerlifter.
A documentary that made exaggerated claims about plant-based diets, though the hosts acknowledge positive aspects of these diets.
Executive producer of The Game Changers documentary.
Researchers who published a review paper on muscle protein synthesis, noted as a good resource for acute responses to protein intake.
Researchers who published a meta-analysis comparing soy protein and whey protein supplementation on longitudinal changes in strength and body composition.
Researchers who conducted a three-day intervention comparing a mycoprotein-supplemented vegan diet to an omnivorous diet.
A fungus-derived protein source with a good amino acid profile, used to supplement a vegan diet in a study.
A plant-based protein source with a favorable amino acid profile and good digestibility, used to supplement a vegan diet in a study.
A method used in a study to measure whole leg lean mass.
A colleague of the hosts who published a review paper on newer strength and hypertrophy supplements, including phosphatidic acid.
A method used in a study to measure hypertrophy at the whole muscle level.
Host of a debate with the podcasters on p-ratios and training modifications.
Biotest's phosphatidic acid supplement, mentioned for its outlandish sales page and requirements for use.
Creator of an olive oil blondies recipe featured on a YouTube food channel.
Researchers who conducted a study titled 'Relation of Body Fat Mass and Fat-Free Mass to Total Mortality', examining BMI components.
A dessert recipe recommended for its exceptional and unique flavor profile, using olive oil as the primary fat.
A company advertising a quiz to determine the best intermittent fasting type based on blood type and Myers-Briggs personality.
A theoretical pathway stimulated by phosphatidic acid to facilitate hypertrophy.
A personality inventory criticized by the hosts as being unscientific and unvalidated, incorrectly used by 'Do Fasting' to recommend diets.
A supplement company known for its humorous sales copy and past extravagant promotions.
A YouTube channel where the olive oil blondies recipe by Sola L. Whaley was found.
A more scientifically supported personality model preferred over Myers-Briggs, noting its additional 'neuroticism' dimension.
One of the participants in a debate about p-ratios and training that the hosts mentioned.
A lower body accessory exercise, providing a good quad stimulus, especially useful for home training with limited equipment.
A fitness website and associated brand with a supplement compound; its 'compound' was part of the Indigo 3G promotion.
A study that found for every pound of neck strength, concussion risk decreased by 5% among contact sport athletes.
A journal criticized for publishing most of the research supporting Myers-Briggs and having a conflict of interest by selling the test on its website.
A bench press accessory exercise recommended for its effectiveness.
A sugar type that, coupled with inactivity, can negatively impact the liver and lead to metabolic consequences.
Researchers who published a 2018 review examining neck strength, neck training, vision training, and reaction time training on concussion risk.
Author associated with a specific intermittent fasting approach (Eat Stop Eat) often involving 24-hour fasts.
Platform where the host shares meal prep recipes and videos in saved stories.
An exercise variation recommended for improving explosiveness out of the hole and cueing technique during squats.
A supplement questioned for its bioavailability and effectiveness for performance enhancement dûe to skepticism about its mechanistic impact on readily available energy.
A past Biotest supplement launch with an extravagant, application-based sales promotion, featuring kevlar cases and intensive training programs.
Used in conjunction with wall squats to allow comfortable sliding, described as a suitable replacement for a hack squat machine.
Mentioned in the context of Biotest's Indigo 3G promotion, as someone who would lead intensive workouts.
A supplement promoted for hypertrophy by stimulating the mTOR pathway, but existing studies show inconsistent or negligible improvements in strength and hypertrophy.
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