Key Moments
Doping, Collagen, Goals, and Hyperplasia (Episode 33)
Stronger By ScienceKey Moments
The podcast discusses doping scandals, athletic longevity, collagen and glycine benefits, muscle hyperplasia, training goals, and homemade caramel recipes.
Key Insights
Weightlifting faces significant doping allegations and corruption claims, potentially impacting its Olympic status.
Athletes across various sports demonstrate remarkable career longevity, highlighting the importance of smart training, recovery, and potentially genetics.
Collagen and glycine supplementation show promise for connective tissue and skin health, though evidence for muscle growth benefits is limited.
Muscle growth primarily occurs through fiber hypertrophy, but hyperplasia (creation of new fibers) may play a non-negligible role, especially in trained individuals.
Effective goal setting involves SMART principles (Specific, Measurable, Achievable, Relevant, Time-bound) with a focus on intermediate checkpoints.
Maintaining motivation during weight loss requires proactive strategies like incorporating bodyweight exercises and varied training variations.
SEASON 2 AND PODCAST CHANGES
The Stronger By Science podcast returns for Season 2 with a bi-weekly schedule, aiming to provide dense information for listeners. The hosts joke about their podcast setup, featuring intellectual and physical power symbols, and playfully discuss their political preferences for the upcoming US election as a potential shift in the show's focus.
GAME CHANGERS UNIVERSE AND ATHLETIC LONGEVITY
The podcast touches upon updates from the 'Game Changers' documentary, with a lengthy analysis sparking extensive debate. More concretely, it highlights incredible feats of career longevity in professional sports, referencing Vince Carter's NBA record of playing in four different decades and discussing other athletes like Tom Brady, George Blanda, Nolan Ryan, and Gordie Howe, who achieved remarkable career spans.
DOPING ALLEGATIONS IN WEIGHTLIFTING
A German documentary, 'Lord of the Lifters,' has surfaced with serious allegations of fraud and corruption within the International Weightlifting Federation (IWF). These claims include a high rate of doping in the sport, instances of medalists not being drug tested, potential cover-ups by testing organizations like IWF or 'Who Nado,' and financial corruption. The IWF has acknowledged some new information may warrant investigation.
GOAL SETTING AND MUSCLE GROWTH MECHANISMS
The Q&A segment addresses effective goal setting, emphasizing the SMART criteria (Specific, Measurable, Achievable, Relevant, Time-bound) and the importance of setting intermediate goals. It also delves into muscle hypertrophy, differentiating between fiber hypertrophy (size increase) and hyperplasia (new fiber creation), with the hosts positing that hyperplasia likely contributes to muscle growth, especially in advanced lifters, though it's not a primary focus of current research.
COLLAGEN AND GLYCINE SUPPLEMENTATION
The discussion explores the benefits of collagen and glycine supplementation, noting collagen's abundance in connective tissues. Studies suggest potential improvements in collagen synthesis, joint health, and skin elasticity. Vitamin C is highlighted as crucial for collagen synthesis. While beneficial for connective tissues and skin, collagen's direct impact on muscle growth is considered minimal due to its amino acid profile.
PROGRESSIVE OVERLOAD AND TRAINING STIMULUS
The podcast examines the concept of progressive overload, questioning the common interpretation that simply increasing weight or volume is the sole driver of progress. An alternative view suggests that increased capacity allows for heavier lifting and more volume, implying that adaptations enable progression. The hosts advocate for viewing training stimulus as sub-adaptive, adaptive, or maladaptive, emphasizing appropriate stimulus for desired adaptations rather than focusing solely on load increases.
RESEARCH ROUNDUP: SUPPLEMENTS AND METABOLISM
Two studies are reviewed: one on the effects of caffeine, theanine, and tyrosine on performance (noting issues with disclosed dosages and exercise selection), and another indicating that higher protein intake during weight loss maintenance may reduce adaptive thermogenesis and improve energy balance. The latter study reinforces the importance of protein for post-weight loss recovery and metabolic health.
COACH'S CORNER: TRAINING DURING A DEFICIT
Strategies for making training less unpleasant during a caloric deficit are discussed. Recommendations include increasing focus on bodyweight exercises like dips and pull-ups, and incorporating more variations of core lifts (squat, bench, deadlift) to maintain motivation and skill. The goal is to preserve muscle mass and manage psychological challenges associated with performance drops during cutting phases.
NUTRITION DISCLOSURES AND MEAT CONSUMPTION
A listener question prompts a discussion about recent controversies surrounding a meta-analysis on red and processed meat consumption. The hosts address the disclosure of a funding conflict of interest, emphasizing that the study's pre-registered, systematic review methodology makes it less susceptible to bias. Their interpretation remains that while moderate intake is advisable, the paper's findings haven't significantly altered their view on healthy dietary patterns.
HOMEMADE CARAMEL RECIPE AND TIPS
Greg shares a detailed recipe for making homemade caramels, highlighting the superior taste and texture compared to store-bought versions. The process involves careful temperature control while combining sugar, corn syrup, butter, and cream. Variations for caramel syrup and chewy to hard candy are also mentioned, with a strong emphasis on safety due to the high temperatures involved.
Mentioned in This Episode
●Supplements
●Products
●Software & Apps
●Tools
●Companies
●Organizations
●Studies Cited
●Concepts
●People Referenced
Training Strategies for Weight Loss (Cutting)
Practical takeaways from this episode
Do This
Avoid This
Dietary Protein's Impact on Energy Expenditure Post-Weight Loss
Data extracted from this episode
| Diet Type | Protein Intake (% Calories) | Fat Intake (% Calories) | Resting Energy Expenditure (REE) vs. Predicted REE |
|---|---|---|---|
| High-Protein | 25% | 30% | No significant difference (48 calories lower than predicted) |
| Moderate-Protein | 15% | 30% | Significantly lower (119 calories lower than predicted) |
Collagen/Gelatin Supplementation Dosing Recommendations
Data extracted from this episode
| Supplement | Dose per Day | Combined with |
|---|---|---|
| Gelatin or Collagen | 5-15 grams (usually 10-15g) | 50 mg Vitamin C |
Common Questions
The most effective way to set lifting goals is to use the SMART acronym: Specific, Measurable, Attainable, Relevant, and Time-bound. Break down large goals into smaller, achievable intermediate checkpoints, aligning them with your broader objectives. Focus on overcoming your biggest barriers to progress.
Topics
Mentioned in this video
Former MLB pitcher, mentioned as a current active player with over 3,000 strikeouts.
Democratic presidential primary candidate that Greg decided to go 'all-in' for.
Former NFL kicker, initially thought by Greg to hold the record for the longest NFL career.
Former Democratic presidential primary candidate that Greg initially supported.
Co-host of the Stronger by Science podcast, known for his in-depth knowledge of strength training and nutrition science.
A WADA-accredited German drug tester who corroborated claims of fraudulent urine samples being submitted to HU NADO.
Researcher whose 2017 paper rated collagen with a protein quality score of 0, indicating poor quality for general muscle growth.
MLB pitcher, mentioned as a current active player with over 3,000 strikeouts and still pitching hard.
A coach and researcher who views progressive overload similarly to Brian Miner's theory.
Host of the Stronger by Science podcast and a scientist who published an article on caffeine.
Billionaire and former US President, mentioned as a relatable candidate option for Eric.
Film director and creator of Star Wars, humorously suggested to create a movie series about Game Changers.
Investigator for the FIFA scandal, who claims the financial corruption in the IWF case is even more brazen.
Author of an article on progressive overload, whose theory suggests that increased lifting capacity is a result of hypertrophy, rather than the cause.
Strength coach whose work on auto-regulation and RPE implies the same progressive overload concept as Brian Miner's theory.
Billionaire presidential candidate, mentioned as a relatable candidate option for Eric.
NBA player who became the first to play in four different decades, noted for his career longevity.
Former MLB pitcher, mentioned as another incredible strikeout artist with great longevity, second to Nolan Ryan.
Advocate for plant-based diets, known for the phrase 'let's use what we know' in nutrition, and an interviewee in the Game Changers documentary.
Billionaire presidential candidate, mentioned as a relatable candidate option for Eric.
NFL quarterback with remarkable career longevity, though not spanning four decades like Vince Carter.
Canadian hockey player who controversially played in six decades, including one game at age 69.
Doctor who wrote a comprehensive analysis of the Game Changers documentary on the Renaissance Periodization website.
Former NFL quarterback and kicker who holds the record for the longest NFL career.
Historical strongman whose training approach seemed to inherently follow the nuanced progressive overload concept.
Historical strongman whose training approach seemed to inherently follow the nuanced progressive overload concept.
Powerlifter who recently hit squat and bench press PRs, showing continued strength gains.
Individual mentioned on a podcast with Greg, known for unconventional background displays during virtual appearances.
Author who wrote an article about hyperplasia for the ISSN blog, providing convincing evidence for its occurrence.
Documentary filmmaker known for his thorough historical miniseries, humorously suggested to cover the Game Changers debate.
Baseball pitcher with the longest MLB career (27 seasons) and an incredible strikeout record.
Study that found vitamin C enriched gelatin supplementation before jumping rope enhanced collagen synthesis post-exercise.
Recent review of literature on collagen supplements and skin, indicating positive effects on elasticity, hydration, and dermal collagen density.
Study that looked at the effects of collagen on cartilage thickness in people with arthritic conditions, finding a statistically significant increase.
A 1982 study comparing muscle fiber characteristics between untrained, 6-month trained, and experienced lifters, providing indirect evidence for hyperplasia.
Study examining collagen peptides in recreationally active men, finding an increase in fat-free mass but no change in muscle fiber cross-sectional area, suggesting connective tissue growth.
Study that explored the effects of 10 grams of collagen on collegiate athletes over 24 weeks, finding statistically significant improvements in joint pain related outcomes.
A vitamin crucial for collagen synthesis; insufficient intake leads to scurvy.
An amino acid that is a key limiting factor in collagen synthesis, often found in collagen supplements.
A non-dietary amino acid found in teas, associated with relaxation without sedation, and often paired with caffeine to mitigate jitters.
A compound chemically similar to caffeine but different from theanine, providing stimulant effects.
An amino acid found in collagen and gelatin, high doses of which could potentially contribute to kidney stone formation.
An amino acid and precursor to dopamine and norepinephrine, linked to energy, alertness, and cognitive function, potentially more effective during sleep deprivation.
A stimulant discussed for its potential to improve alertness and cognitive function, especially when combined with theanine and tyrosine.
A precursor to dopamine, part of the metabolic pathway from tyrosine to dopamine.
A protein supplement that provides raw materials for collagen synthesis, shown to have benefits for bone, tendon, cartilage, and skin.
A documentary film discussed in the podcast, which sparked extensive debate and analysis.
The international governing body of association football, which had a major corruption scandal, compared to the IWF allegations.
TV show mentioned as having an enjoyable first season but a very bad ending.
TV show with a much-criticized final season, used as an example of a destination invalidating the journey.
A specific video from America's Test Kitchen used as a guide for making homemade caramel.
A fictional naval expedition show where scurvy played a significant role in the plot.
Used as a hypothetical example of a university receiving funding from 'Big Pharma', illustrating how general university funding differs from direct industry sponsorship.
The anti-doping agency for the US, which insisted on handling drug testing at the 2015 World Weightlifting Championships, leading to a higher rate of positive tests.
Organization whose blog published an article by Jose Antonio on hyperplasia.
Website where Dr. Mel Davis published a write-up on the Game Changers documentary.
The podcast's official website where articles on various fitness and nutrition topics are published.
A university-directed program that was an undisclosed funding source for a controversial meta-analysis on red meat, receiving partial funding from the beef industry.
One of its national team doctors claimed that HU NADO officials could be paid to falsify drug test results.
The governing body for weightlifting, currently facing allegations of massive fraud and corruption related to doping and financial misconduct.
Music group, humorously mentioned not to be confused with Brian Miner.
Professional hockey organization where Gordie Howe officially played his last game.
An organization used by the IWF for drug testing, alleged in the documentary to be covering for lifters using performance-enhancing drugs.
An international organization responsible for promoting, coordinating, and monitoring the fight against drugs in sport.
An International Hockey League team that Gordie Howe played one game for in 1997.
Website that published a summary of the 'Lord of the Lifters' documentary, used as a source for the podcast discussion.
A podcast that hosted a debate related to the Game Changers documentary.
Website where Brian Miner published his article 'Is load progression necessary for hypertrophy?'
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