Is resting metabolic rate (RMR) a malleable factor for weight loss?

RMR is not particularly malleable; there's little you can do to significantly change it beyond extreme starvation. While gaining muscle mass increases RMR, a substantial 10 kg of muscle only raises it by about 130 calories per day, which isn't a drastic increase in total daily energy expenditure.

When should EMG data be used to choose exercises for muscle growth?

EMG data can be useful as weak evidence for exercise selection when no longitudinal research is available, and you're comparing two biomechanically similar movements. However, for biomechanically dissimilar exercises (e.g., squats vs. hip thrusts), EMG can be misleading due to different EMG angle curves and joint ranges of motion.

Does adding muscle mass significantly increase daily calorie expenditure?

While muscle tissue is more metabolically active than fat, extreme gains in muscle mass (e.g., 10 kg) only increase resting metabolic rate by about 130 calories per day. Non-exercise activity is a more effective way to drastically increase total daily energy expenditure.

What is the best order for unilateral and bilateral exercises in a training session?

The order of exercises largely depends on your priorities. Place exercises that are most important for your goals (strength or hypertrophy) earlier in the session. A general default is to start with bilateral multi-joint movements, then move to unilateral, and finally single-joint exercises unless a specific unilateral movement is a priority.

What were the key findings of the VITAL trial on Vitamin D and Omega-3 supplementation?

The VITAL trial found no reduced risk of cancer or major cardiovascular events from Vitamin D supplementation, though it showed a small reduction in cancer-related death. For omega-3s, there was no reduction in cancer risk or overall major cardiovascular events, but a small reduction in heart attack risk was found in individuals with low fish intake.

Are Vitamin D and Omega-3 supplements effective for general healthy adults?

Supplementation with Vitamin D and Omega-3s mainly benefits individuals correcting dietary deficiencies. If you have normal Vitamin D levels and consume sufficient marine-derived omega-3s, supplemental intake is unlikely to yield significant effects on performance, body composition, or major health outcomes, though some small cardiovascular benefits may exist for omega-3s.

Can exercise and a healthy lifestyle impact the genetics or training response of future generations?

While direct genetic changes (Lamarckian inheritance) are unlikely, parental exercise and healthy eating can lead to epigenetic modifications inherited by offspring. This could make children more responsive to resistance training, even with similar genes, if they have better in-utero and early childhood environments.

Are standing desks effective for burning more calories or improving productivity?

Standing desks offer modest calorie expenditure increases (e.g., 40-60 calories for 4 hours of standing) and no significant impact on productivity or fatigue in studies. While they can break up sedentary time, mobile options like short walks may be more effective. Personal comfort and focus during work should be prioritized.

How do plant-based proteins compare to whey protein for amino acid responses and muscle protein synthesis?

Even when matched for leucine and essential amino acid content and digestibility score, plant-based protein blends caused significantly lower post-meal plasma amino acid responses compared to whey protein. This suggests plant proteins may require higher doses to achieve comparable muscle protein synthesis due to nutritional components affecting digestibility and amino acid utilization.

Is training to failure necessary for strength gains, or can submaximal training be effective?

Meta-analyses and studies using velocity-based training suggest that strength gains are similar whether sets are taken to failure or not, and even training far from failure (e.g., 5+ reps in reserve) can lead to good strength effects. This can be beneficial for reducing fatigue, especially when hypertrophy is not the primary goal.

Are artificial sweeteners safe, and do they affect appetite or the gut microbiome?

The majority of research indicates that common artificial sweeteners are safe, with no clear link to cancer risk at normal consumption levels. Controlled longitudinal studies do not support concerns that they disrupt appetite regulation or glycemic control. While some may alter the gut microbiome, the functional significance of these changes is often unclear.

What are the common criticisms of Matthew Walker's book 'Why We Sleep'?

Matthew Walker's 'Why We Sleep' has been criticized for containing numerous scientific and factual errors, including misrepresenting data and making unsubstantiated claims. Examples include exaggerating the link between short sleep and cancer risk and doubling all-cause mortality risk, often citing studies inaccurately or selectively.

Does poor sleep increase injury risk in athletes?

Observational studies and meta-analyses in workers, youth, and adolescent athletes consistently show that poor sleep or chronic lack of sleep increases injury risk by about 60%. While Matthew Walker's book misrepresented some data, the general conclusion that better sleep reduces injury risk is supported by evidence.

How important is technique versus load management for preventing training injuries?

Technique and training load are interdependent rather than separate factors for injury risk. While tissues are adaptable, poor technique can turn a manageable load into an unmanageable one by improperly diverting forces to non-contractile tissues. Optimizing technique early in a lifter's career is crucial for both injury prevention and performance.

Key Moments

Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training (Episode 35)

Stronger By Science

Education9 min read191 min video

Feb 13, 2020|9,222 views|233|44

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TL;DR

Key takeaways from Strength by Science podcast on RMR, training, nutrition, and more scientific topics.

Key Insights

RMR calculators are imprecise; focus on activity/diet for weight management.

EMG for exercise selection is limited; longitudinal studies preferred.

Building muscle helps RMR, but not dramatically; 10kg gain = ~130 calories/day.

Order exercises based on priority for specific goals (strength/hypertrophy).

Fish oil and Vitamin D are useful for deficiencies, not 'superhuman' effects.

Sedentary time negatively impacts health, even with exercise; standing desks offer minimal caloric burn.

Plant-based proteins may need higher doses for comparable muscle protein synthesis due to digestibility.

Training further from failure (higher Reps in Reserve) can yield similar strength gains to training closer to failure, especially for strength blocks.

Artificial sweeteners are generally safe; concerns about cancer, appetite, and gut microbiome are largely unfounded by well-controlled studies.

Sleep deprivation significantly increases injury risk (approx. 60%), underscoring sleep's importance for physical health.

Technique and load management are intertwined in injury prevention; consider both for optimal training.

Sous-vide cooking offers precise temperature control, enhances moisture retention, and is versatile for various foods.

ACCURACY OF RESTING METABOLIC RATE (RMR) CALCULATORS

Online RMR calculators, while popular for estimating daily energy expenditure, offer limited precision. Studies show these equations can have root mean square errors ranging from 110 to 466 calories, translating to a 7-19% inaccuracy. This means they can get you within a 'few hundred calories' which is useful as a starting point for dietary planning, but not reliable for precise adjustments. The hosts emphasize that RMR itself is not highly malleable, making it less crucial than non-resting energy expenditure in metabolic adaptation discussions. Thus, focusing on activity and overall caloric intake offers more practical levers for weight management than obsessing over RMR metrics.

ELECTROMYOGRAPHY (EMG) FOR EXERCISE SELECTION: CAUTIONS AND BEST USES

EMG measures electrical activity in muscles, often used to infer muscle activation and potential for growth. However, direct translation from EMG readings to muscle growth is oversimplified. EMG is better suited for comparing biomechanically similar movements when longitudinal studies are lacking (e.g., close-grip vs. wide-grip bench press for tricep growth). For biomechanically dissimilar exercises like squats and hip thrusts, EMG readings can be misleading due to varying EMG-angle curves. Higher EMG doesn’t always mean higher tension or more growth, especially when range of motion is considered. In the absence of direct longitudinal research on hypertrophy, EMG can offer weak supportive evidence, but it should not be the sole determinant for exercise selection.

MUSCLE MASS AND METABOLISM: REALISTIC EXPECTATIONS

While fat-free mass (largely muscle) is a significant predictor of RMR, the metabolic contribution of muscle tissue is often overstated. Per kilogram, muscle burns about 13 calories per day at rest, far less than organs like the brain, heart, liver, and kidneys. Gaining a substantial 10 kilograms of muscle would only increase RMR by approximately 130 calories per day. Therefore, gaining muscle is not a dramatic strategy for significantly boosting daily energy expenditure. Focusing on increasing non-exercise activity thermogenesis (NEAT) such as walking or taking stairs is a more effective approach for increasing daily caloric burn than relying solely on increased muscle mass.

OPTIMAL EXERCISE ORDER IN TRAINING SESSIONS

The optimal order for exercises in a training session depends primarily on individual priorities. Exercises most crucial for strength or hypertrophy goals should be performed earlier in the workout when fatigue is lower. For instance, if bilateral exercises are a higher priority, perform those before unilateral movements. While a general guideline might suggest starting with bilateral multi-joint movements then moving to unilateral and single-joint exercises, this isn't rigid. Exceptions exist, such as performing a 'warm-up' exercise (e.g., light leg curls before squats) for anecdotal benefits like improved joint comfort, or activation exercises before main lifts (e.g., hip thrusts before deadlifts) to enhance specific muscle engagement.

VITAMIN D AND OMEGA-3 SUPPLEMENTATION: BENEFITS AND CAVEATS

Vitamin D and omega-3 (fish oil) supplements are primarily beneficial for correcting deficiencies, not for unlocking 'superhuman' performance or physique changes. A large study (VITAL) found minimal to no reduced risk of cancer or major cardiovascular events from Vitamin D, though some small reduction in cancer-related death was noted. Omega-3s showed no cancer risk reduction, and only a modest effect on heart attack risk specifically in individuals with low fish intake. A meta-analysis did find small but statistically significant benefits of fish oil on certain cardiovascular outcomes, with a dose-response relationship. Vitamin D supplementation shows small, precise strength benefits, primarily in those with low baseline levels, and seems less effective for upper body strength, likely due to measurement precision issues. It's recommended to achieve sufficient baseline levels through diet or supplementation guided by a healthcare professional.

EFFICACY OF STANDING DESKS AND SEDENTARY BEHAVIOR

Standing desks offer minimal benefits for increasing calorie expenditure. Research indicates that alternating between sitting and standing adds only about 5.5 calories per hour, and standing for a full hour adds roughly 8 calories per hour, translating to about 40-60 calories for four hours of standing daily. While this slight increase is negligible for weight management, breaking up sedentary time is generally beneficial for health, independent of exercise. Subjectively, standing can improve focus for some tasks. For greater impact on energy expenditure and health, the hosts recommend more mobile options like short walks or stair climbing throughout the day instead of just stationary standing. Treadmill desks might offer a cognitive advantage for learning but require a larger investment.

PLANT VS. DAIRY PROTEINS: AMINO ACID RESPONSES

A study comparing whey protein to plant-based protein blends (equated for leucine, essential amino acids, and digestibility (PDCAAS of 1)) found that whey protein still resulted in significantly higher post-meal plasma levels of leucine and essential amino acids. While plant proteins were safe and did increase amino acid levels, their magnitude was lower. This difference is attributed to anti-nutritional factors in plants (phytates, tannins, trypsin inhibitors) affecting digestibility, and different amino acid kinetics, where plant amino acids may be preferentially directed to deamination or liver protein synthesis. For individuals on plant-based diets, this highlights the importance of consuming a higher total protein intake and carefully selecting diverse plant protein sources to ensure adequate amino acid availability for muscle protein synthesis.

PROXIMITY TO FAILURE FOR STRENGTH GAINS

Recent research and a meta-analysis suggest that training to or very close to failure may not be essential for maximizing strength gains on a per-set basis. Multiple studies using velocity loss thresholds to regulate proximity to failure found similar strength improvements between groups training further from failure (e.g., 25% velocity loss, corresponding to an RPE of 5-6) and those training closer to failure (e.g., 50% velocity loss). This challenges the traditional view that very high RPE is always necessary for strength. The findings suggest that for strength-focused blocks, especially when managing fatigue is critical or aiming for strength without significant hypertrophy, higher reps in reserve or lower RPE work might be just as effective as training closer to failure. This approach could be beneficial for those with recovery challenges or specific strength-gain goals without prioritizing muscle growth.

ARTIFICIAL SWEETENERS: SAFETY AND COMMON CONCERNS

Artificial (non-nutritive) sweeteners are generally considered safe based on extensive research, despite common concerns. Studies on cancer risk, particularly with aspartame, largely show no relationship, with isolated studies often using irrelevant animal models or absurdly high doses not applicable to humans. The FDA has even banned sweeteners (like cyclamate) when safety concerns were deemed valid, indicating regulatory bodies take these issues seriously. Concerns about artificial sweeteners affecting appetite, glycemic control, or causing overeating are largely unfounded by well-controlled longitudinal studies, which typically outperform less reliable cross-sectional data. While some studies suggest minor gut microbiome alterations with certain sweeteners (saccharin, sucralose, stevia), the functional impact of these changes on human health is not yet clear. The hosts conclude that in reasonable doses, artificial sweeteners are benign, but caution that effects can vary between different compounds.

THE CRITICAL ROLE OF SLEEP IN INJURY RISK

Sleep deprivation significantly increases injury risk, a fact supported by several systematic reviews and meta-analyses, despite popular misrepresentations by some sleep 'experts.' Observational studies across various populations (workers, adolescent athletes, juveniles) consistently show that individuals with sleep problems have a roughly 60% higher risk of injury compared to those with good sleep habits. This effect is independent of the direct structural damage and might also involve an increased perception of pain due to poor sleep. Matthew Walker's book "Why We Sleep" is critiqued for misrepresenting data, such as cherry-picking results from small cohorts to create a cleaner linear trend, underscoring the importance of consulting comprehensive systematic reviews. Adequate sleep is a critical, yet often overlooked, factor in injury prevention and overall physical well-being.

TECHNIQUE, LOAD, AND INJURY PREVENTION

The relationship between lifting technique, training load, and injury risk is intertwined, making it incorrect to view them as entirely separate factors. Poor, inefficient technique can divert forces from contractile muscle tissues to non-contractile structures like joints and ligaments, effectively transforming a manageable training load into an unmanageable one. While tissues are highly adaptable, relying solely on adaptation to poor technique is a gamble. Early intervention to correct significant technique flaws, especially in newer lifters, can not only reduce injury risk but also improve lifting efficiency and performance. Coaches shouldn't wait for pain or dysfunction to occur before addressing glaring technical issues, as improved technique can allow for greater overall training loads safely and enhance long-term progress.

SOUS-VIDE: A VERSATILE KITCHEN TOOL FOR MEAL PREP

Sous-vide, a cooking method involving submerging food in a temperature-controlled water bath, offers exceptional benefits for meal preparation and results. By cooking food in a sealed bag, it ensures precise temperature control, prevents moisture loss (unlike conventional cooking methods), and results in incredibly juicy and tender meat. It's ideal for lean meats like chicken breast, providing perfect doneness and texture. Sous-vide can also break down collagen in tough cuts (e.g., beef ribs) over longer cooking times (24-48 hours) and facilitates even seasoning by drawing salt into the meat during cooking. Beyond meat, it allows for perfectly cooked eggs (hard-boiled, soft-boiled to specific yolk consistencies) and even pasteurizing eggs for safe consumption in raw applications like cookie dough. While the circulator is an initial investment, its versatility, time-efficiency (set-it-and-forget-it), and the ability to consistently produce high-quality results make it a valuable kitchen gadget for fitness enthusiasts and home cooks alike. However, caution should be exercised regarding overcooking, as prolonged heating can turn food mushy.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Tools

●Companies

●Organizations

●Books

●Studies Cited

●Concepts

●People Referenced

Sous-Vide Cooking for Better Food Prep

Practical takeaways from this episode

Do This

Use sous-vide to perfectly cook lean meats like chicken breasts to prevent dryness and maintain juiciness.

Season meat before placing it in the sous-vide bag to create a pseudo-brine, ensuring flavor penetration.

Use the water displacement method with Ziploc bags for air removal if you don't have a vacuum sealer.

Cook collagenous meats like beef ribs at lower temperatures (e.g., 160-170°F) for 24-48 hours to break down collagen for super tender results.

Sear sous-vide cooked meat briefly at a high temperature (e.g., in a cast-iron pan) to develop a flavorful Maillard crust without overcooking the interior.

Use sous-vide to achieve precise egg consistencies, from perfectly hard-boiled without green yolks to perfectly runny or custardy soft-boiled eggs.

Pasteurize eggs for raw consumption (e.g., in cookie dough) by cooking them at 134°F for 20-30 minutes using sous-vide.

Avoid This

Don't leave food in the sous-vide bath for excessively long periods (e.g., 8 hours for chicken breast), as it can break down proteins too much and turn the food mushy.

Don't solely rely on vacuum seal bags; Ziploc bags with the water displacement method work just as well for most sous-vide applications.

Tissue Metabolic Rates at Rest (per kg/day)

Data extracted from this episode

Tissue	Calories per kg/day
Adipose (Fat Tissue)	4.5
Miscellaneous (Bones, Skin, Intestines, Glands)	12
Muscle	13
Liver	200
Brain	240
Heart	400
Kidneys	400

Common Questions

Online RMR calculators generally provide estimates within a few hundred calories of actual measured rates. For men, the error can be around 300-400 calories (12-19% off), and for women, 110-228 calories (7-15% off). They offer a starting point but lack high precision.

Topics

Injury Prevention Strength Training Health & Longevity Nutrition & Diet Mental Health & Psychology Human Performance Sleep Science Dietary Protein Exercise Technique Metabolic Rate Cooking Methods

Mentioned in this video

People

Jamal Browner

Exceptional deadlifter known for outrageous lifts with straps, who recently set a new world record in the 110 kg class at 971 pounds.

Yuriy Belkin

Previous world record holder for deadlift, whose record of 440 kilos was surpassed by Jamal Browner.

Kevin Oak

Powerlifter who broke Amit Sapir's world record for the no-wraps squat in the 110 kg class, then added 10 kilos to his own record.

Hafþór Björnsson

Known as 'Thor the Mountain' from Game of Thrones, a strongman who impressively pulled 455 kilos (1003 pounds) for a smooth double in the gym using an elephant bar.

Eddie Hall

Strongman known for his 500-kilo deadlift record, which Hafþór Björnsson is reportedly planning to attempt.

Iván Makárov

Russian strongman who previously came very close to pulling 501 kilos, mentioned in the context of other lifters with legitimate shots at the 500-kilo deadlift record.

Greg Schulz

Dietitian at Stronger By Science, who prompted a discussion on the accuracy of online RMR calculators.

Omar Isuf

YouTube channel host where Eric and Greg participated in a discussion about injury risk and training.

Jordan Feigenbaum

One of the Barbell Medicine guys who participated in a roundtable discussion with Eric and Greg.

Casey Romero

Female powerlifter who performed the heaviest raw deadlift by a female lifter ever on video (625 pounds), noted for competing at super heavyweight.

Becca Swanson

Legendary equipped powerlifter who pulled 695 pounds in multiple-ply gear, mentioned as a comparison for impressive female deadlifts.

Daiki Kodama

Japanese bench press specialist who consistently breaks his own world record, most recently benching 226 kg at 74 kg bodyweight.

Johnny Harris

Bench presser who posted a gym lift of 700 pounds, making him only the sixth person ever to bench over 700 pounds and comfortably the lightest.

Scott Mendelson

Previous bench presser known for benching 700 pounds in the 308-pound class, serving as a benchmark for Johnny Harris.

James Henderson

Bench presser mentioned alongside Scott Mendelson as one of the few who had benched 700 pounds in the past.

John Meadows

A figure in the fitness industry whose tip of doing light leg curls before squats was found anecdotally helpful for knee comfort.

Matthew Walker

Well-known sleep researcher and author of 'Why We Sleep,' whose popular claims about sleep's effects on health and injury risk have been publicly debunked for lacking scientific accuracy and misrepresenting data.

Michael Ray

One of the Barbell Medicine guys and a guest on a previous podcast episode, who discussed pain.

Boris Sheiko

Famous powerlifting coach whose programs frequently feature high volumes of doubles and triples at 80% 1RM, aligning with research on effective training far from failure.

Alexey Guzey

Author of a blog article titled 'Matthew Walker's Why We Sleep Is Riddled with Scientific and Factual Errors,' which meticulously debunks several claims made in Walker's book.

Mike Israetel

Joined Eric and Greg in a roundtable discussion on Omar Isuf's YouTube channel, speaking about various training topics.

Products

Elephant Bar

A specialty barbell, wider than standard, used by Hafþór Björnsson for his 1003lb deadlift. Its use sometimes sparks contention regarding whether it aids lifting.

Organizations

ISSN

An organization whose position statements include tables on metabolic rates of different tissues.

Stanford University

Academic institution where Matthew Walker held a career before moving to Google, although he might still maintain a position there.

IPF

A powerlifting federation mentioned in the context of different weight classes for female lifters.

Brigham and Women's Hospital

A hospital in Boston that sponsored the VITAL trial on Vitamin D and Omega-3 findings.

Jama

Medical journal where paper was published circa 2012-2013 discussing how meta-analyses based on small studies can differ from results of large RCTs.

MASS

A publication by Stronger by Science where Eric Trexler reviewed a Vitamin D meta-analysis.

FDA

US government agency that has banned non-nutritive sweeteners in the past, cited as evidence that regulations can occur when warranted.

Supplements

Vitamin D3

A fat-soluble vitamin (2000 IU dose in VITAL trial) discussed for its importance in health and its potential small effects on strength performance, particularly in deficient individuals.

Sucralose

An artificial sweetener that tastes good and has shown no meaningful effect on glycemic control or the gut microbiome in recent studies, even at high doses.

Whey protein

Dairy-based protein shown to be superior to plant-based protein blends in terms of the magnitude of post-meal amino acid responses, even when leucine and essential amino acid content were equated.

Omega-3 fatty acids

Essential fatty acids, particularly EPA and DHA derived from marine sources, discussed for their physiological functions in the eyes, brain, and other tissues, and for their small potential benefits on cardiovascular health.

Stevia

A natural, non-nutritive sweetener, whose limited research suggests it might lower appetite sensation without increasing food intake or blood glucose, but some in-vitro studies have raised concerns about high doses.

Aspartame

An artificial sweetener with extensive research generally indicating its safety, despite some studies on rodents raising specific cancer concerns not directly extrapolatable to humans due to metabolic differences.

Saccharin

An artificial sweetener possibly discovered by a chemistry student tasting a sample, and one of a few that might alter the gut microbiome to some degree.

Studies & Research

Hahn et al.

Meta-analysis on Vitamin D supplementation's effect on strength performance in athletes, reviewed by Eric in Mass, which uncovered issues with initial statistical handling.

Gibbs et al.

Study from 2017 that measured energy expenditure over a one-hour period in sitting, standing, and mixed sitting/standing conditions, finding only a small increase in calories burned with standing.

Brennan et al.

2019 double-blind randomized crossover clinical trial comparing blood essential amino acid responses after ingesting high-quality plant-based protein blends versus whey protein.

Jaggim Study

A study that evaluated the accuracy of several resting metabolic rate equations, finding them generally within a few hundred calories of measured rates.

Vital Trial

A large, well-funded study involving nearly 26,000 participants across the U.S., investigating Vitamin D3 and omega-3 fatty acid supplementation on cancer and cardiovascular outcomes.

Davies

Meta-analysis titled 'Effective training leading to repetition failure on muscular strength' that found strength gains were similar regardless of whether sets were taken to failure, after correcting statistical issues.

Books

Why We Sleep

Popular book by Matthew Walker, criticized for containing numerous scientific and factual errors, particularly in its claims about sleep duration and cancer/mortality risk.

Companies

Google

The tech company where Matthew Walker took a job, illustrating his success stemming from his sleep research and public profile.

Barbell Medicine

A group associated with coaches Jordan and Michael Ray, who participated in a roundtable discussion with Eric and Greg.

Duolingo

Language learning app, jokingly mentioned by Greg Nickels for his two weeks of learning Portuguese.

Tools & Products

Sous-vide

A cooking method where food is placed in a bag, submerged in water, and cooked at a precise, consistent temperature using a circulator, resulting in moist, juicy meat and perfect temperature control.

Concepts

Plant-based Protein

Protein derived from plant sources, discussed in comparison to whey protein, noting potential issues with digestibility due to compounds like phytates and tannins, and different amino acid kinetics.

Cunningham Equation

A predictive equation for resting metabolic rate that primarily factors in fat-free mass.

Drugs & Medications

Cyclamate

A non-nutritive sweetener banned in the US in 1969 due to evidence of increased bladder cancer in rats, but not banned in the European Union, suggesting differing scientific interpretations.

Media

TED Talk

Matthew Walker's popular TED Talk, mentioned as part of his public intellectual persona, which aligns with the broad message that sleep is good.