Key Moments
Protein, Fiber, Phototherapy, and Intro to Strongman with James Deffinbaugh (Episode 26)
Stronger By ScienceKey Moments
Podcast episode covers lactate research, feats of strength, nutrition, phototherapy, bread baking, and strongman with pro James Deffinbaugh.
Key Insights
New research suggests lactate may have previously unknown roles in metabolism and gene regulation, extending beyond exercise physiology.
Several impressive feats of strength were highlighted, including Julius Maddox's bench press, Joseph Amendola's bench press, and Max Shaffer's deadlift.
Sodium bicarbonate supplementation may be more tolerable when administered incrementally, potentially achieving similar blood bicarbonate levels with fewer GI symptoms.
Phototherapy (laser therapy) shows promise in improving acute exercise performance and recovery, and potentially enhancing long-term muscle adaptations, though cost and product validation are concerns.
Adequate fiber intake is a significant predictor of successful weight loss and adherence to dietary plans, primarily by increasing satiety.
Strongman offers various weight classes and opportunities for beginners, emphasizing event-specific training and a supportive community culture.
The bread baking technique 'Pongsiong' (using a water roux) can significantly improve the softness and shelf-life of homemade bread.
While drug use is prevalent at the highest levels of strongman, drug-free athletes can still be competitive, particularly in lower weight classes or at amateur events.
EMERGING RESEARCH ON LACTATE AND METABOLISM
The episode begins by discussing a new discovery linking lactate to histone acetylation, which impacts metabolism and gene regulation. While the immediate implications for exercise physiology are unclear, the discovery suggests lactate's role may extend beyond its known effects during intense exercise. This opens up new avenues for research into cellular signaling and epigenetic modifications, with potential applications in various health fields, including oncology and exercise science.
IMPRESSIVE FEATS OF STRENGTH AND ATHLETIC ACHIEVEMENTS
The podcast highlights several remarkable achievements in the strength sports world. Julius Maddox demonstrated incredible power with a 700lb bench press for three repetitions. Joseph Amendola achieved an unofficial world record in the bench press for his weight class. Young Max Shaffer set a new record for the heaviest deadlift by a 17-year-old. Yuri Belkin injured himself during a meet but still broke his own world record total. Dave Hof broke through the 3100-pound barrier in multi-ply powerlifting, showcasing the remarkable progression in strength across disciplines.
OPTIMIZING SUPPLEMENTATION AND DIETARY STRATEGIES
This segment delves into research on improving the tolerability of sodium bicarbonate supplementation through incremental dosing, potentially reducing gastrointestinal distress. It also debunks the efficacy of 'detoxification' supplements, presenting a study that found no measurable benefits from a proprietary blend. Discussions then shift to protein intake, suggesting that around 2.0-2.2 grams per kilogram of body weight may maximize anabolic response in resistance-trained individuals, with some evidence pointing to higher intakes for competitive bodybuilders in a deficit.
THE ROLE OF FIBER AND GUT HEALTH IN WEIGHT MANAGEMENT
The importance of dietary fiber in weight loss is emphasized, with research indicating it's a key predictor of success and adherence. Fiber contributes to satiety, making it easier for individuals to stick to calorie-restricted diets. The conversation touches upon the complex relationship between the gut microbiome and dietary responses, noting that individual gut bacteria profiles (enterotypes) may influence how effectively people utilize high-fiber diets for weight loss. While the science is still evolving, it highlights the personalized nature of nutritional responses.
PHOTOTHERAPY: A PROMISING THERAPEUTIC MODALITY
An overview of phototherapy, or laser therapy, is presented, explaining its interaction with mitochondria and hemoglobin/myoglobin to enhance ATP synthesis and oxygen delivery. Meta-analyses suggest it can improve exercise capacity, increase repetitions, enhance time to exhaustion, and reduce lactate levels. Furthermore, phototherapy appears to aid in post-exercise recovery and may even promote greater muscle hypertrophy over time. However, a significant drawback is the high cost of research-grade equipment compared to affordable consumer products, raising questions about their efficacy.
MASTERING BREAD BAKING AND STRONGMAN FUNDAMENTALS
Greg shares a practical tip for baking exceptionally soft and fresh bread using the 'Pongsiong' technique, a Chinese method involving a water roux that dramatically improves moisture retention and texture. The conversation then transitions to an in-depth interview with professional strongman James Deffinbaugh. He discusses his journey into the sport, highlights the various weight classes and opportunities for beginners, and offers advice on training, finding equipment, and navigating competitions. Deffinbaugh contrasts strongman's event-focused approach with powerlifting's technique specificity.
INSIGHTS INTO STRONGMAN TRAINING, COMPETITION, AND NUTRITION
James Deffinbaugh elaborates on strongman training, emphasizing event-specific preparation over general strength. He discusses programming for events like carries and holds and highlights the importance of finding a training community or gym. Nutrition in strongman is evolving, with athletes moving towards more structured diets, often incorporating intra-workout carbohydrates. The discussion also touches upon the prevalence of performance-enhancing drugs in the sport, the challenges for drug-free athletes, and the potential for drug-tested competitions at the amateur level to encourage broader participation.
INJURIES, LONGEVITY, AND THE FUTURE OF STRONGMAN
The episode addresses injury rates in strongman, noting they may be higher than in powerlifting due to the variety of events and specialized equipment, though longevity in the sport is also evident. Common injuries like bicep tears are discussed, along with preventative measures and rehabilitation. Deffinbaugh shares personal experiences, emphasizing the importance of listening to one's body. The interview concludes with a look at up-and-coming strongmen and women across different weight classes, showcasing the growing talent pool and the sport's continuous evolution.
Mentioned in This Episode
●Supplements
●Software & Apps
●Companies
●Organizations
●Books
●Concepts
●People Referenced
Strongman Training & Competition Quick Guide
Practical takeaways from this episode
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Common Questions
Histone lactylation is a newly characterized post-translational histone modification that links metabolism and gene regulation. Histones organize DNA, and modifications to them can affect gene expression, ultimately influencing protein production and cellular function. This discovery is particularly relevant in fields like oncology but has potential implications for exercise physiology.
Topics
Mentioned in this video
Host of the Stronger By Science podcast and leads the discussion.
Runs the website SUPversity.com and reviewed a study on lactate and caffeine in 2015.
The first drug-free bencher to go 600+ pounds, achieving this in 2006.
Figurative potential permanent co-host of the podcast, joked about by the hosts.
An established middleweight strongwoman in the top tier of competitors.
One of the historical top heavyweights in women's strongman.
One of the historical top heavyweights in women's strongman.
A top heavyweight woman strongman competitor.
A top heavyweight woman strongman competitor.
A top heavyweight woman strongman competitor.
Guest host of the podcast, known for his expertise in strength training and research analysis.
A newer competitor in the men's 105kg class, known for his pure strength and potential despite less refined technique.
Doctor who published a review suggesting 2.3 to 3.1 grams of protein per kilogram of lean mass for bodybuilders in a deficit.
In the process of buying a stake in Strongman Corporation, aiming to influence the organization towards health initiatives, potentially including drug-tested nationals.
Last high-level top heavyweight athlete known to have competed drug-free and won World's Strongest Man in 2006.
An Australian ultramarathon runner known for his unique 'shuffle' running technique and ability to run long distances without sleep.
Top contender in heavyweights, predicted to beat Martins Licis at World's Strongest Man.
Powerlifter who recently benched 700 pounds for a triple with a pause, aiming for 800+ pounds.
A legendary powerlifting coach known for coaching successful bench pressers, currently working with Julius Maddox.
USA Powerlifting lifter in the 105 kg class who unofficially benched 580 pounds, aiming to be the second drug-free bencher over 600 pounds.
Creator of the Vertical Diet, popular among top strongman athletes.
One of the top strongman athletes, whose diet is managed by Nathan Payton.
One of the top American strongmen in the 105kg class, currently dealing with injuries.
A 17-year-old powerlifter who deadlifted 722 pounds, setting a new record for his age group.
Strongman who broke his own world record in the 110 kg class, totaling 1070 kg despite an injury.
Multi-ply powerlifter who broke the 3100-pound barrier in competition, known for his unique position in the sport.
Researcher whose work on time-restricted feeding and intermittent fasting has been discussed.
Researcher known for studies on high protein intake, with some participants consuming over 4 grams per kilogram per day.
A very athletic strongman contender, despite not having the frame of bigger guys, expected to contend at World's Strongest Man.
An established middleweight strongwoman in the top tier of competitors.
Star of the YouTube series 'What's Eating Dan?' where the Tangzhong technique was originally discovered by the speaker.
Pro strongman and owner of Spider Strength Gym, interviewed on the podcast about strongman sports.
A nutritionist popular among top strongman athletes for his work on insulin sensitivity and diets.
A strongman known for his exceptional longevity in the sport, remaining a top competitor for fifteen years.
A strongman competitor, potentially to be beaten by Mikhail Shivlyakov at World's Strongest Man.
Lightweight strongwoman champion, winner of World’s Strongest Woman Under 140, with a nearly 600-pound deadlift.
A new contender in the middleweight women's class, who achieved a 285-pound log press.
A strongman who transitioned from heavyweight to 105kg, showing potential to be a top competitor.
One of the top American strongmen in the 105kg class, whose future plans are uncertain due to heart issues.
A common strongman implement, large spherical stones used in various events.
A strongman implement, a large cylindrical object lifted overhead.
A website and Facebook group that helps people find strongman gyms, crews, and competitions.
A website run by Adel Musa that featured a write-up on a study regarding lactate and caffeine.
International Powerlifting Federation, affiliation mentioned in comparison to USA Powerlifting testing standards.
One of the two major strongman federations in the United States, which lists upcoming competitions.
A powerlifting organization that collapsed, leading to changes in multiply powerlifting judging standards.
A strength gym in Raleigh, North Carolina, owned by James Deffinbaugh, focusing on powerlifting, strongman, and weightlifting.
One of the two major strongman federations in the United States, which lists upcoming competitions.
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