What new training technologies showed promise in 2020?

Several technological aids for training showed positive research findings in 2020. These included continued positive results for phototherapy (low-level laser therapy), hypoxic preconditioning, and emerging research on transcranial direct current stimulation.

What personal lessons did Eric learn in 2020?

Eric learned the importance of good sleep hygiene and a consistent sleep-wake cycle, recognizing that irregular patterns negatively impacted his cognitive sharpness. He also found the benefit of flexible structure in his schedule, rather than rigid adherence or complete lack of structure.

How did Greg's personal habits improve in 2020?

Greg made progress in several areas, including maintaining a more normal schedule, reducing all-nighters, and taking more intentional time off from work. He also improved his productivity by working less but more efficiently and spent more meaningful time with loved ones.

What are the risks associated with 'rise and grind' culture?

The 'rise and grind' culture is often glorified, but the significant risk of failure is rarely discussed. Many businesses fail, and investing years of your life into a venture that doesn't succeed can lead to significant regret, especially if it involves debt.

What is Greg's approach to training progression?

Greg has embraced rep-based progression, focusing on increasing reps rather than just weight. He finds this psychologically and physiologically more sustainable, especially as he isn't making rapid weight gains anymore, and it allows for unambiguous progress.

Why is 'feel good' work important for Greg's training?

Greg finds that dedicating time to 'feel good' work, like static stretching, foam rolling, and accessory exercises, is crucial for preventing back pain and stagnation. Consistently doing these exercises keeps him healthy and moving forward, while neglecting them leads to plateaus and injuries.

What are Eric's main goals for 2021?

Eric's primary goals involve building better habits, which include waking up at the same time daily (near sunrise), improving hydration by drinking at least two liters of water, reducing alcohol intake, having two high-fiber meals per day, and dedicating two hours daily to uninterrupted writing.

What are Greg's lifting goals for 2021?

Greg aims to hit specific lifting numbers: an 800-pound squat, a 500-pound bench press, and an 800-pound deadlift. He feels confident about the squat and expects the bench to be doable, though he expresses less enthusiasm for benching.

What is Greg's main business goal for 2021?

Greg's primary business goal is to increase the amount of free written content available on the Stronger by Science website, as he personally prefers written content and enjoys making it accessible to a wider audience.

What is Eric's advice for people trying to achieve goals in 2021?

Eric encourages people not to internalize goal shortfalls as objective failures. Instead, he advises using setbacks as learning opportunities, focusing on modifying approaches and environments to increase the likelihood of success, rather than viewing it solely as a willpower battle.

What is Greg's practical advice for improving chicken breasts?

Greg strongly recommends brining boneless, skinless chicken breasts in a 1-3% salt solution (optionally with sugar) overnight. This process significantly enhances juiciness and flavor, making them much more delicious.

Key Moments

Fireside Chat #9: 2020 Year in Review and Goals for 2021

Stronger By Science

Sports3 min read81 min video

Jan 7, 2021|2,204 views|93|23

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Key Moments

TL;DR

2020 review and 2021 goals emphasizing habits, structure, and learning from setbacks.

Key Insights

2020 saw significant research advancements in sports nutrition and training technologies.

Personal growth in 2020 involved better habit formation, sleep hygiene, and structured flexibility.

Work-life balance is a continuous challenge, especially for entrepreneurs, with no one-size-fits-all solution.

The "rise and grind" culture can be detrimental if not balanced with rest and personal well-being.

Reframing setbacks as learning opportunities is crucial for goal achievement.

Practical advice includes brining lean meats for improved juiciness and flavor.

REVIEW OF RESEARCH ADVANCEMENTS IN 2020

The year 2020 was highlighted as a strong year for scientific research, particularly in sports nutrition with notable findings on nitric oxide boosters, glycogen, carbohydrate availability, and insulin sensitivity's role in hypertrophy. On the training front, velocity-based training literature matured significantly. Exciting developments also occurred in technological training aids, including positive research on phototherapy and hypoxic preconditioning. While skepticism remains regarding transcranial direct current stimulation due to early marketing claims, ongoing positive research suggests potential benefits for motor output.

PERSONAL LESSONS AND GROWTH FROM 2020

Both hosts identified key personal lessons learned in 2020. Eric Trexler emphasized the importance of consistent sleep hygiene and a balanced schedule, moving from excessive structure to flexible structure. He also reinforced the value of solitude and managing social energy. Greg Nuckols noted overall improvement in personal habits like time management, sleep, and training, despite acknowledging room for growth. A significant lesson for Nuckols was the psychological benefit and practical maintenance power of even low-volume training, and the realization that certain physical discomforts, like hip and back pain, are persistent regardless of training style.

THE COMPLEXITY OF WORK-LIFE BALANCE AND ENTREPRENEURSHIP

Discussions delved into the challenges of work-life balance, especially for business owners. Nuckols shared his past struggles with a workaholic mentality, which, while potentially fueling early business growth, was detrimental to his mental health without adequate time off. He highlighted that the transition to self-employment often involves mortgaging personal time for business success, a trade-off whose value is often only clear in hindsight. Both hosts cautioned against overgeneralizing their experiences, emphasizing that the 'rise and grind' culture carries risks, including the significant possibility of failure.

THE VALUE OF REFRAMING SETBACKS AND EMBRACING PROCESS

A central theme for 2021 goals revolves around process-oriented and habit-building strategies. Trexler stressed the importance of reducing friction for desired habits and increasing it for undesirable ones, focusing on approach versus avoidance goals. He advocated for using setbacks not as failures of willpower, but as learning opportunities to adjust strategies and environments. Nuckols echoed this, emphasizing intentionality in improving time management, taking full advantage of downtime, and prioritizing quality time with loved ones.

SPECIFIC HABIT AND PRODUCTIVITY GOALS FOR 2021

Trexler outlined several actionable goals for 2021, including waking up at the same time daily (around sunrise), drinking at least two liters of water, consuming two high-fiber meals, exercising for at least 30 minutes daily, and dedicating two uninterrupted hours each morning to writing. These goals are designed to build better habits and reduce unnecessary habits, like excessive phone use or late-night alcohol consumption, thereby improving overall well-being and productivity.

STRENGTH TARGETS AND BUSINESS OBJECTIVES FOR THE YEAR

Nuckols shared his specific strength goals, aiming for an 800-pound squat, a 500-pound bench press, and an 800-pound deadlift, expressing confidence in achieving the squat and bench press milestones. Business-wise, his primary goal is to increase the amount of free written content published on the Stronger by Science website, leveraging the recently updated and finalized lifting programs to free up time. He also aims to continue improving his time management, focusing on high-impact tasks and genuine relaxation.

PARTING ADVICE: LEARNING FROM INSTANCES AND COOKING TIPS

Greg Nuckols reflected on how Facebook Memories serve as epistemic checks, revealing past advice to be likely ill-informed or self-righteous. He reiterated a previously shared tip: brining lean meats, particularly boneless, skinless chicken breasts, with a 1-3% salt solution (optionally with sugar) significantly enhances juiciness and flavor. This practical advice aims to improve cooking outcomes and provide a guilt-free hobby that benefits others, contrasting with personal-solely-focused activities.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Tools

●Companies

●Books

●Concepts

●People Referenced

Common Questions

In 2020, research in sports nutrition saw significant advancements in areas like nitric oxide boosters, a topic relevant to Eric's dissertation. There was also substantial work on glycogen and carb availability, as well as insulin sensitivity in relation to hypertrophy.

Topics

Entrepreneurship Habit Formation Goal Setting Health & Longevity Mindset & Self-Improvement Business & Entrepreneurship Personal Growth Work-life Balance Exercise Science Productivity Strategies Research Interpretation

Mentioned in this video

conceptlow-level laser therapy

Research in 2020 continued to show positive results for training, previously discussed on the podcast.

mediaStronger by Science Podcast

The podcast series that this episode is part of.

conceptInsulin sensitivity

Research on insulin sensitivity and hypertrophy was a growing area in 2020.

conceptHypertrophy

A topic with emerging research in 2020, particularly in relation to insulin sensitivity.

bookMass (Monthly Applications in Strength Sport)

A publication by Stronger by Science where Greg writes articles. Its monthly release is seen as beneficial for productivity.

conceptGlycogen

Discussed as a key area of sports nutrition research in 2020, with Eric and Helms spending significant time interpreting literature on it.

personEric Trexler

Co-host of the Fireside Chat, discussing lessons learned and goals for 2021. He focuses on research interpretation, training, personal habits, and structured goal setting.

companyFacebook

Mentioned for its 'Memories' feature, which hosts finds useful for self-reflection and promoting epistemic honesty.

conceptPhototherapy

Also known as low-level laser therapy, research in 2020 continued to show positive results for training.

organizationStronger by Science

The company hosting the podcast, discussed in relation to business growth, content development, and product offerings.