Key Moments
Cooling Gloves, Cardio Considerations, and Protein in Aging
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Key Moments
Cooling gloves may improve strength gains by up to 144% but the research is highly suspect, and while cardio is generally beneficial, its interference effect on strength is often overstated.
Key Insights
Regular sauna use reduces cardiovascular death risk by 50% compared to once-weekly use.
Greg lost over 30 pounds, hitting a new low weight and seeing his estimated energy expenditure decrease, indicating the dynamic nature of TDEE.
The original marathon story involves a soldier running over 175 miles with combat in between, not just the 25 miles to Athens.
A meta-analysis suggests concurrent aerobic and strength training does not compromise muscle hypertrophy or maximal strength, though explosive strength may be attenuated if performed in the same session.
Clinical nutrition literature commonly prescribes very low-calorie diets (800-1000 calories) for individuals with obesity, contradicting the notion that any intake below 1200-1400 calories is inherently dangerous.
Exercise is crucial for weight loss maintenance, primarily by regulating hunger, with members of the National Weight Control Registry reporting high levels of activity.
Black Friday sale and MASS research review expansion
The episode kicks off with an announcement for the Stronger By Science Black Friday sale on their MASS Research Review, running from November 22nd to 29th. This year's sale coincides with a significant expansion of the 'research briefs' section within MASS, effectively doubling the number of studies covered monthly and emphasizing practical application. Subscriptions during the sale lock in the lowest prices for the life of the subscription, with options for monthly, annual, or lifetime plans. A portion of the proceeds from monthly and annual/lifetime subscriptions will go to charity. They also mention supporting the show via MacroFactor or using code SBS POD at bulksupplements.com.
Greg's weight loss milestone and TDEE dynamics
Greg shares an update on his 'Road to the Stage' journey, announcing he has surpassed the 30-pound weight loss mark. He notes that his estimated energy expenditure (TDEE) had previously plateaued and then decreased, which he now realizes was an accurate reflection of his body's adaptation to eating less. This highlights the dynamic nature of TDEE, which can fluctuate and doesn't remain static. Having this data, even when it indicates a need for further calorie restriction, is presented as more motivating than dealing with uncertainty, allowing for a controlled approach to weight loss without resorting to extreme measures.
The 'Road to Athens' and lessons from running
Eric announces his pivot from 'The Road to Enlightenment' to 'The Road to Athens,' with the goal of running a marathon by late spring. He admits to 'cheating' by starting to run before announcing it, a strategy born from past failures due to overexertion and lower extremity injuries (plantar fasciitis, knee pain). This time, he focused on building a foundation for his feet and knees before increasing mileage, and strategically started during a busy period to limit excessive runs. His advice for beginners is to abandon 'optimal' and focus on the biggest obstacle, prioritizing recovery and injury prevention over textbook perfect programming. He also debunks the common marathon myth, explaining the historical account of Pheidippides involves a much longer journey with significant combat, not just a 25-mile run, suggesting the 'dying after a marathon' anecdote may be a misinterpretation that has led to overstating the accomplishment and historically impacted perceptions of women's capabilities.
Cooling interventions: aerobic vs. anaerobic and resistance training
Greg discusses the literature on intra-exercise cooling. A meta-analysis showed a moderate effect size (Cohen's d ≈ 0.6) for improving aerobic performance, which is about twice the effect of caffeine, and a smaller effect (Cohen's d ≈ 0.27) for anaerobic performance, particularly in hot conditions (>28°C). Cooling methods included drinking cold beverages, neck wraps, and full-body suits. For resistance training, studies on between-set cooling showed mixed results. Some found improvements in specific exercises like open-hand pull-ups or more reps in bicep curls, while others indicated potential benefits only in later sets or possibly due to placebo effects, especially when comparing cooling to heating interventions. The key takeaway is that while cooling might offer some benefit, particularly for aerobic exercise and possibly in specific resistance training scenarios, the evidence is not overwhelmingly strong, and placebo effects are a significant consideration.
Controversial findings on cooling and resistance training
A single study by Gran et al., involving Craig Heller, stands out by examining cooling's impact on longitudinal training outcomes. This study is presented with significant caveats due to its unusual findings. It reported dramatic improvements in pull-up volume (144% increase over 6 weeks with palm cooling vs. 4% without) and faster strength gains in trained vs. untrained individuals. Furthermore, participants who met strict criteria for a bench press plateau added 14% to their 1RM in six weeks with palm cooling. The authors express skepticism, noting these results are outliers, potentially perplexing, and may not be reliably generalizable. The possibility of placebo effects or methodological issues is raised, particularly given the magnitude of gains reported, which would be extraordinary if consistently replicable.
Contextualizing low-calorie diets and energy needs
Eric provides clarification on low-calorie diets. He argues that the common 'sticker shock' and negative reactions to diets below 1200-1400 calories, often seen in fitness circles, are not always evidence-based when compared to clinical nutrition literature. Studies in this field frequently prescribe 800-1000 calorie diets to individuals with obesity. The key is context: body composition, body size, goals, and desired rate of weight loss. He emphasizes that a higher rate of weight loss necessitates a larger calorie deficit, which can lead to reduced TDEE and requires careful management. Social media often highlights extreme cases, creating unrealistic expectations about energy needs, while individuals with lower-than-average energy expenditure for their body size may face greater challenges that are not often discussed.
Aging, protein needs, and anabolic resistance
The discussion shifts to protein intake and aging. While it's common to hear that protein needs increase with age, the current understanding suggests that resistance exercise significantly mitigates 'anabolic resistance' – the reduced muscle protein synthesis response to protein ingestion in older adults. Studies often baked in the assumption of sedentary individuals; however, regular physical activity, not necessarily intense resistance training alone, seems sufficient to largely abolish this effect. For active, fit individuals in their 40s, 50s, and 60s, protein intake recommendations may not need significant increases beyond typical fitness guidelines (often already well above the RDA). The concept of anabolic resistance is also discussed in relation to obesity, suggesting that physical activity can rescue protein response even in individuals with excess adiposity.
Cardio's role: interference effect and general health
Eric revisits the topic of cardio, clarifying his past criticisms. He acknowledges that while excessive cardio can be detrimental during contest prep (affecting hunger, recovery, and lean mass) and the 'interference effect' with concurrent training is a concern, its impact is often overblown, especially on strength and hypertrophy. A recent meta-analysis suggests no significant compromise to hypertrophy or maximal strength, with only a potential attenuation of explosive strength, particularly when cardio and strength training occur in the same session. However, he maintains the interference effect is real and emphasizes the importance of total weekly volume. Crucially, he highlights the profound health and longevity benefits of regular cardiovascular exercise, noting that its positive impact on systems like the brain, vascular system, and inflammation management is immense and often overlooked by those solely focused on strength and hypertrophy. He regrets taking exercise for granted and stresses its multifaceted physiological advantages.
Minimal effective dose for training and NSAID use
The final segments address optimizing training time and the impact of NSAIDs. For those seeking maximum results with minimal time investment, a stripped-down approach is recommended: train twice weekly with compound lifts (squat, overhead press, rows/pull-ups on one day; deadlift, bench press, rows/pull-ups on another), using moderate loads for 5-15 reps, training to or near failure, and incorporating progressive overload. This can be done in about 30 minutes per session and should yield significant gains. Regarding NSAIDs, the negative effects on hypertrophy and strength are likely overblown for occasional use at standard doses. Most research showing significant blunting involved high, chronic dosages. While some inflammation is beneficial for muscle adaptation (hormesis), occasional use for pain relief is unlikely to be detrimental, and might even be beneficial in older, more inflamed populations.
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Common Questions
The MASS research review has expanded its 'research briefs' segment, effectively doubling the number of studies covered monthly, offering more concise summaries with practical application.
Topics
Mentioned in this video
A powerlifting federation that is reverting to old weight classes, which the hosts view positively due to improved representation for larger lifters.
The international governing body for powerlifting, whose new weight classes were criticized by the hosts.
An American registry for individuals who have successfully lost at least 30 pounds and maintained it for at least a year, used to identify common factors in weight loss maintenance.
A researcher who was the senior author on a study about periodic heat extraction from the palm and its impact on resistive exercise performance, and a guest on the Huberman Lab podcast.
A natural bodybuilder and expert discussed in the context of contest prep dieting and protein needs in aging.
A famous brown bear mother in Grand Teton National Park, mentioned humorously in the context of Fat Bear Week.
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