How does the Biden administration's marijuana policy affect federal employees?

The Biden administration reportedly asked incoming staff about past recreational marijuana use and indicated that those who admitted to it were dismissed. The hosts satirically suggest this highlights a lack of common sense in being truthful about federally illegal drug use when applying for government positions.

What was the outcome of the Barbalho investigation regarding fitness research?

The Barbalho investigation uncovered statistically anomalous data in several studies from one lab group. This led to retractions of two volume-training studies in Medicine and Science in Sport and Exercise (MSSE), which had reported greater hypertrophy and strength with lower training volumes, contradicting most other research.

Are plant-based proteins as effective as animal-based proteins for muscle growth?

Recent studies suggest that high-protein vegan diets, especially when supplemented with quality plant proteins like soy or mycoprotein and distributed well, can support muscle protein synthesis and hypertrophy similarly to omnivorous diets. The previously observed gap favoring animal proteins appears to shrink in a longitudinal context.

Is high BMI always a health risk if it's mostly muscle?

A study found that a high Body Mass Index (BMI) due to high fat-free mass (muscle) is not associated with elevated all-cause mortality risk, as long as fat mass index remains reasonably low (below 20-25% body fat range). This supports the idea that for muscular individuals, BMI alone may not be an accurate health indicator.

Is the Myers-Briggs Type Indicator a valid tool for diet recommendations?

No, the Myers-Briggs Type Indicator is criticized as unscientific and unvalidated, largely created without psychological or psychometric rigor. Using it to determine intermittent fasting types, as proposed by some companies, is considered absurd and unsupported by research.

Do mouthguards improve strength performance during lifting?

Research on mouthguards and strength performance is mixed, with some studies showing slight positive effects and others showing no effect. While they may offer comfort for those who habitually clench their jaw or grind teeth during training, there isn't enough consistent evidence to recommend them for general strength enhancement.

How does flexibility impact hypertrophy and strength training?

Intense static stretching immediately before resistance training can negatively affect acute performance and potentially hinder hypertrophy. Chronic static stretching not performed in the same session, or low-intensity stretching between sets, may be neutral to slightly positive. Being excessively flexible might slightly reduce the contribution from the stretch-shortening cycle, but this effect is generally considered negligible for strength gains.

Is ATP or phosphatidic acid supplementation effective for muscle growth or performance?

The hosts are skeptical about both. ATP has extremely poor bioavailability and its impact on performance is generally negligible, despite some isolated positive findings. Phosphatidic acid, while theoretically stimulating mTOR, lacks strong and reliable evidence of efficacy in strength and hypertrophy interventions.

Are sugar-sweetened beverages inherently unhealthy?

The health impact of sugar-sweetened beverages, particularly those high in fructose, is highly contextual. If an individual is weight-stable, physically active, and not displacing other important nutrients from their diet, the negative ramifications typically associated with high sugar/fructose intake are largely blunted or alleviated.

Does neck strength reduce concussion risk?

Evidence suggests that a stronger neck can reduce concussion risk in sports with less severe head trauma (e.g., basketball, lacrosse, rugby, soccer). However, in high-impact sports like American football and hockey, the sheer magnitude of head trauma may make neck strength less effective in preventing concussions.

Should training volume or intensity be adjusted when cutting or bulking?

There's no definitive direct evidence. The hosts suggest that if in a calorie deficit, the best approach is often reactive: adjust training (volume, intensity, or frequency) based on how recovery and performance are actually impacted. For significant deficits or when already lean, prioritizing lower fatigue burden can be beneficial, often meaning reduced volume for many lifters to maintain intensity.

Key Moments

BMI, Plant Based Protein, Stretching, and Mouthguards

Stronger By Science

Sports3 min read142 min video

Apr 8, 2021|10,943 views|201|35

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Key Moments

TL;DR

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

Intermittent Fasting Health & Longevity Nutrition & Diet Mental Health & Psychology Human Performance Body Composition Training Periodization Research Ethics Plant-based Nutrition Powerlifting Records Diet App Development Strength Training Techniques Concussion Prevention Meal Preparation

Mentioned in this video

Organizations

FDA

The U.S. Food and Drug Administration, noted for being responsive to clarification requests from the hosts during the Trump administration.

Biden Administration

The current US presidential administration, which reportedly dismissed staff who admitted to marijuana use.

Trump administration

The previous US presidential administration, with whom the podcast hosts mentioned having an 'advisory relationship'.

Software & Apps

MyFitnessPal

A food logging app that Eric previously used, but found frustrating due to many incorrect database entries.

Companies

BulkSupplements.com

The sponsor of the podcast, offering a 5% discount with a promo code.

Instagram

Platform where the host shares meal prep recipes and videos in saved stories.

People

Joe Biden

The current US president, who received a letter from the hosts regarding federal policy.

Rush Limbaugh

A conservative talk show host, mentioned as an inspiration for the podcast's long-term presence over transient politicians.

James Steele

A key individual in the Barbalho investigation, co-author on retracted papers who raised concerns.

Jeff Nippard

Host of a debate with the podcasters on p-ratios and training modifications.

Mike Israetel

One of the participants in a debate about p-ratios and training that the hosts mentioned.

Christian Thibaudeau

Mentioned in the context of Biotest's Indigo 3G promotion, as someone who would lead intensive workouts.

Brad Schoenfeld

A key individual involved in the Barbalho investigation.

James Heathers

A key individual involved in the Barbalho investigation.

James Krieger

A key individual involved in the Barbalho investigation.

Jamar Royster

A strong IPF lifter in the 83kg class, seen squatting 332.5kg for a double in training, indicating a potential world record.

James Cameron

Executive producer of The Game Changers documentary.

Supplements

Soy protein

A plant-based protein source with a favorable amino acid profile and good digestibility, used to supplement a vegan diet in a study.

Mycoprotein

A fungus-derived protein source with a good amino acid profile, used to supplement a vegan diet in a study.

Concepts

DEXA Scan

A method used in a study to measure whole leg lean mass.

ultrasound

A method used in a study to measure hypertrophy at the whole muscle level.

mTOR pathway

A theoretical pathway stimulated by phosphatidic acid to facilitate hypertrophy.

Myers-Briggs Type Indicator

A personality inventory criticized by the hosts as being unscientific and unvalidated, incorrectly used by 'Do Fasting' to recommend diets.

The Big Five personality traits

A more scientifically supported personality model preferred over Myers-Briggs, noting its additional 'neuroticism' dimension.

Fructose

A sugar type that, coupled with inactivity, can negatively impact the liver and lead to metabolic consequences.

ATP (Adenosine Triphosphate)

A supplement questioned for its bioavailability and effectiveness for performance enhancement dûe to skepticism about its mechanistic impact on readily available energy.

Products

Foam roller

Used in conjunction with wall squats to allow comfortable sliding, described as a suitable replacement for a hack squat machine.

Media

The Game Changers

A documentary that made exaggerated claims about plant-based diets, though the hosts acknowledge positive aspects of these diets.