Should I take time off or change my training style to re-sensitize muscles for hypertrophy?

The evidence for 're-sensitization' of muscles to hypertrophy, particularly in well-trained lifters, is not definitive. Studies suggesting it often involve extreme interventions or untrained subjects. A practical approach is linear periodization: start a training cycle with higher reps (12-15) and gradually work down to lower reps (5-6), then jump back to higher reps. This significant shift in stimulus can provide a 'sensitizing' effect without needing full time off. (Timestamp: 1410)

How much water do I truly need daily, and is sipping better than chugging?

For males, the recommended total fluid intake is about 3.7 liters (just under a gallon), and for females, 2.7 liters (just under 3/4 of a gallon). This includes water from food and other beverages. Sipping water throughout the day is generally better than chugging large amounts all at once. Consistent intake helps maintain hydration status, whereas chugging can lead to rapid urination and subsequent dehydration. (Timestamp: 1960)

How does water intake before bed affect sleep, and should I taper fluids in the evening?

Mild dehydration before bed can disrupt sleep, but excessive hydration can lead to nocturia (waking up to pee), also disrupting sleep. If you frequently wake up to use the restroom at night, consider tapering your fluid intake 2-3 hours before bed to find a balance where you're not dehydrated but also not waking up. (Timestamp: 2248)

Why are deadlifts often considered more fatiguing than squats, and is this always true?

While conventionally believed that deadlifts are more fatiguing, some research suggests their fatigue measures can be similar to squats. Contributing factors to perceived deadlift fatigue may include hand grip fatigue (due to high sensory nerve density), greater spinal flexion tolerated during deadlifts leading to low back fatigue, and 'path dependency' where lifters are often coached to do less deadlift volume historically, thus reducing their tolerance for it. (Timestamp: 2701)

Do altitude masks worn during training actually simulate altitude and improve performance?

No, altitude masks do not simulate altitude because they do not change the partial pressure of oxygen in the air. Studies show no benefits for VO2 max, peak power, or other aerobic/anaerobic outcomes. They generally only increase perceived exertion, making exercise feel harder without enhancing adaptations. (Timestamp: 3476)

How do standard face masks (like surgical or N95) impact exercise performance and comfort?

Wearing masks like surgical or N95 during exercise can lead to lower maximal power output and VO2 max, primarily due to increased discomfort and perceived exertion, causing premature termination of maximal tests. The impact varies by mask type and exercise intensity, but for healthy individuals without ventilatory conditions, it's generally not a huge deal beyond the discomfort. (Timestamp: 3763)

What are the benefits and risks of using nicotine for appetite suppression or energy during contest prep?

Nicotine is an appetite suppressant and can increase energy/focus. However, habituation occurs, making it less effective for prolonged use. Risks are less studied for non-tobacco nicotine products but generally align with other stimulants, potentially exacerbating high blood pressure or heart conditions. Caffeine is typically a more effective ergogenic aid for exercise and has better-studied health benefits, especially in coffee form. (Timestamp: 4101)

Is there a real connection between cortisol and fat storage, particularly belly fat?

Yes, cortisol absolutely has the potential to impact fat storage, as seen in extreme medical conditions like Cushing's Syndrome, which causes chronically high cortisol, leading to abdominal obesity, thin extremities, and other issues. However, acute, typical fluctuations in cortisol from stress or exercise within normal ranges are generally not a cause for concern or intervention in the fitness context. (Timestamp: 5269)

What are the general feelings on minimalist warm-ups and using just a barbell to warm up?

Minimalist warm-ups can be beneficial for time efficiency, reducing unnecessary activation and mobility drills. It is advisable to troubleshoot your warm-up by gradually reducing steps to find what adequately prepares you without wasting time. However, extreme minimalism for its own sake could be detrimental if it hinders performance or increases injury risk by not sufficiently preparing the body. (Timestamp: 5665)

What kind of blood test anomalies are expected in natural bodybuilders during overreaching or contest prep?

Lifters often have elevated creatinine and creatine kinase. During overreaching phases, a higher cortisol-to-testosterone ratio and elevated pro-inflammatory cytokines can be seen. In contest prep, natural bodybuilders commonly show low testosterone, low thyroid hormone (T3), decreased leptin, fluctuations in white blood cells (immunosuppression), and generally attenuated inflammatory markers. These usually revert post-competition, but require careful interpretation. (Timestamp: 6061)

What is the 'Many Labs 5' study, and what did it reveal about scientific replication?

The 'Many Labs 5' study aimed to improve replicability in psychology by incorporating pre-data collection peer review, including feedback from original authors, and running large-scale replication attempts across multiple labs. Despite these efforts, the effect sizes found in the replications were still significantly smaller (about one-fifth) than those in the original published studies, reinforcing that single studies often overestimate effects and highlight the importance of open science and replication. (Timestamp: 6671)

Key Moments

Q&A: Cortisol, Hydration, Anti-Nutrients, and Deadlift Recovery (Episode 50)

Stronger By Science

Education5 min read126 min video

Nov 19, 2020|7,423 views|203|36

Stronger By Science Podcast

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Key Moments

TL;DR

Q&A on cortisol, hydration, anti-nutrients, deadlift recovery, nicotine, and scientific replication.

Key Insights

Anti-nutrients in plants are real but not a major concern for most, as a varied diet and cooking methods mitigate their effects.

Re-sensitizing muscles to hypertrophy may not be necessary and can be achieved through progressive training cycles rather than complete rest.

Adequate hydration is crucial for performance and health; focus on consistent intake throughout the day rather than excessive chugging, and taper fluids before bed to avoid nocturia.

Deadlifts may feel more fatiguing than squats due to hand discomfort and increased spinal flexion tolerance, not necessarily inherent physiological difference.

No significant benefits or harm from wearing masks during typical exercise for healthy individuals, beyond potential discomfort and a slight increase in perceived exertion.

Nicotine can suppress appetite short-term and may offer a slight motivational boost, but caffeine is generally a more reliable and safer stimulant for exercise performance.

Cortisol is essential but chronic elevation from stress can negatively affect body composition; focus on stress management rather than cortisol supplementation.

Minimalist warm-ups can be effective, but the ideal approach balances time efficiency with adequate preparation to prevent injury and optimize performance.

Lifting can alter blood test profiles (e.g., elevated creatinine, CK); bodybuilders in prep often show more significant hormonal and inflammatory marker changes.

Scientific replication efforts, even with expert review of methods, often yield smaller effect sizes than original studies, highlighting the need for skepticism and meta-analysis.

INTRODUCTION AND SPECIAL ANNOUNCEMENTS

The episode kicks off with hosts Eric Trexler and Greg Nuckols discussing listener questions on various fitness and nutrition topics. A significant announcement is made about an upcoming bonus episode featuring the entire MASS research review team (Drs. Eric Helms and Mike Zourdos) to discuss their favorite studies from 2020, coinciding with their annual charity sale for the American Foundation for Suicide Prevention.

NEWS AND ENTERTAINMENT SEGMENT

The hosts share 'bad news' about drug decriminalization in Oregon and 'good news' about the first person with Down syndrome completing an Ironman triathlon. They humorously discuss a survey indicating many Americans believe their cooking skills improved significantly during 2020, attributing it to overconfidence and a shallow learning curve with complex menus.

UNDERSTANDING ANTI-NUTRIENTS

The discussion delves into anti-nutrients, compounds found in plants that can hinder nutrient absorption. While acknowledging their existence (e.g., phytates, tannins, oxalates), the hosts emphasize they are not a cause for major concern for most individuals. A varied diet, diverse preparation methods, and cooking significantly reduce their impact, making them a non-issue for those with balanced eating habits.

MUSCLE RESENSITIZATION AND TRAINING CYCLES

Addressing the concept of re-sensitizing muscles to hypertrophy, the hosts present research suggesting it might not be necessary or beneficial long-term. Studies show continuous training or structured cycles of alternating rep ranges (e.g., high reps to low reps) can yield similar or better results than prolonged rest periods, particularly for well-trained individuals.

OPTIMIZING HYDRATION STRATEGIES

The Q&A covers hydration needs, debunking the 'gallon a day' myth for everyone. Key advice includes maintaining consistent fluid intake throughout the day, not just chugging water. For those waking up to use the restroom at night (nocturia), tapering fluid intake 2-3 hours before bed is recommended to balance hydration with uninterrupted sleep, with urine color serving as a simple monitoring tool.

DEADLIFT FATIGUE VS. SQUAT FATIGUE

The perception that deadlifts are inherently more fatiguing than squats is challenged. Factors contributing to this feeling might include hand fatigue and tearing, and the body's ability to tolerate more spinal flexion during deadlifts compared to squats. Sumo deadlifts and weightlifting pulls are often cited as examples of variations allowing for higher volume or frequency.

ALTITUDE MASKS AND EXERCISE PERFORMANCE

The effectiveness of 'altitude masks' for simulating altitude and enhancing training is largely dismissed due to a lack of supporting scientific evidence. While they may increase perceived exertion, studies show no conclusive benefits for physiological adaptations. The discussion differentiates these from masks worn for health reasons, noting potential discomfort but minimal impact on actual performance for healthy individuals.

NICOTINE USE AND ITS EFFECTS

Nicotine, often used by bodybuilders for appetite suppression and energy, is explored. While it can offer short-term appetite control and a motivational boost, its effectiveness diminishes over time, and caffeine emerges as a superior and safer stimulant for exercise performance. The risks are discussed, with non-tobacco forms like gum being less harmful than smoking, but long-term data on pure nicotine is limited.

THE ROLE AND MISCONCEPTIONS OF CORTISOL

Cortisol is a vital hormone for stress response, but chronic elevation, particularly from severe stress, can negatively impact body composition, including fat storage (especially abdominal). However, the common fitness narrative often overstates the impact of minor, normal cortisol fluctuations. The focus should be on managing the actual stressors rather than targeting cortisol levels directly.

MINIMALIST WARM-UPS AND TRAINING PREPARATION

The trend towards minimalist warm-ups is discussed, with the consensus being that while excessive warm-ups can be time-consuming and yield diminishing returns, overly short warm-ups might hinder performance or increase injury risk. The key is finding a balance that adequately prepares the body without being time-prohibitive, using a process of elimination to find what works best individually.

BLOOD TEST ABNORMALITIES IN ATHLETES

Lifting itself can alter certain blood markers (e.g., creatinine, creatine kinase). Bodybuilders in contest prep experience more significant fluctuations, often showing low testosterone, thyroid hormones, and changes in inflammatory and immune markers. These abnormalities are typically transient and related to intense training, caloric deficits, and low body fat, requiring careful interpretation by medical professionals.

SCIENTIFIC REPLICATION AND OPEN SCIENCE

The episode concludes by discussing a study on pre-registration and peer review of replication protocols in psychology. Even with rigorous methods and large sample sizes, replication attempts often yield smaller effect sizes than original findings. This highlights the critical importance of replication, open science practices, and skepticism towards single study results, emphasizing context and meta-analysis for reliable understanding.

Mentioned in This Episode

●Supplements

●Products

●Companies

●Organizations

●Books

●Studies Cited

●Concepts

●People Referenced

Optimizing Training & Health: Quick Tips

Practical takeaways from this episode

Do This

Eat a broad, diverse selection of food sources with varied cooking/preparation methods to mitigate anti-nutrient effects.

Aim for slightly more than the recommended daily water intake (e.g., a gallon for men, 3/4 gallon for women) if you have an active lifestyle.

Get hydrated upon waking and maintain consistent sips throughout the day rather than chugging large amounts at once.

Monitor urine color using a chart as a simple indicator of hydration status (unless consuming highly pigmented foods like beets).

Troubleshoot your warm-up routine by systematically removing steps to find the most efficient yet adequate preparation for your workout.

Prioritize stress management strategies to address chronically high cortisol caused by severe, constant stress.

Avoid This

Completely avoid all foods containing anti-nutrients, as many healthy foods contain them and preparation methods can reduce their impact.

Drink all your daily water in one brief window, as it leads to excessive urination and possible dehydration throughout the day.

Consume stimulants like caffeine or nicotine too close to bedtime, especially caffeine, due to their significant half-lives.

Assume acute, normal fluctuations in cortisol from exercise or psychological stress require intervention.

Push for the absolute shortest warm-up for its own sake if it compromises performance or increases injury risk.

Ignore persistent, significant blood test abnormalities during contest prep without consulting a doctor, even if expected in bodybuilders.

Common Questions

Yes, anti-nutrients like phytates, tannins, lectins, and oxalates are real compounds in plants that can interfere with nutrient absorption. However, their impact is often exaggerated. To minimize their effects, consume a broad and diverse selection of food sources, use various cooking and preparation methods, and if following a fully plant-based diet, aim for slightly higher than recommended intake of certain micronutrients. (Timestamp: 880)

Topics

Health & Longevity Nutrition & Diet Mindset & Self-Improvement Hypertrophy Training Deadlift Technique Hydration Strategies Cortisol Management Warm-up Routines Nicotine And Performance Bodybuilding Health Markers Scientific Replication

Mentioned in this video

personEric Trexler

Co-host of the Stronger by Science podcast.

personGreg Nuckols

Guest co-host of the Stronger by Science podcast, who discusses various training and nutrition topics.

organizationMASS Research Review

A monthly publication covering notable exercise and nutrition studies, with Volume 4 specifically covering research from 2020.

personEric Helms

One of the reviewers for the MASS Research Review and a guest for an upcoming bonus episode.

personMike Zourdos

One of the reviewers for the MASS Research Review and a guest for an upcoming bonus episode also conducted research on squat vs. deadlift fatigue.

companyBulkSupplements.com

A company offering supplements, promoted with a discount code 'SBS POD'.

locationOregon

A US state that decriminalized small amounts of all drugs, leading to humorous speculation about societal breakdown.

toolFlorida

A US state mentioned in a good news story about an Ironman triathlon.

personPaul Saladino

A figure known for promoting the idea that vegetables are harmful, particularly from carnivore/keto/paleo perspectives.

othercoffee

A beverage containing anti-nutrients, but defended as a healthy food choice.

bookStarting Strength

A popular novice strength training program known for frequent heavy squatting and low deadlift volume.

companyBane

A fictional character from Batman, referenced when describing how people look wearing altitude masks.

productN95 Mask

A type of mask that, when worn during exercise, led to lower maximal power and VO2 max, and increased discomfort.

supplementCaffeine

A stimulant with ergogenic effects that can increase strength and power, helps with focus and perceived effort, and has a longer half-life than nicotine.

supplementCreatine

A supplement that, along with high meat intake and muscle mass, can lead to elevated creatinine levels in lifters, affecting eGFR estimates.

conceptCushing's syndrome

A medical condition characterized by chronically very high cortisol levels, leading to specific body composition changes like thin extremities and increased abdominal adiposity.

personBrad Schoenfeld

Lead author of a case study on blood test outcomes in bodybuilders during contest prep.

companyBarbell Medicine

A company (or group) that promotes a minimalist approach to warm-ups in strength training.