Is it okay to mix creatine with coffee?

Yes, creatine can likely be mixed with coffee. Early studies used hot and acidic beverages like coffee or tea with creatine successfully. While there's some research suggesting potential interaction with caffeine, the main concern might be GI discomfort if high doses of both are taken together.

What should I do if I've lost motivation to work out and don't enjoy it anymore?

Revisit your goal hierarchy to ensure subordinate goals align with your superordinate goals. Also, assess if your needs for perceived autonomy, competence, and relatedness are being met, as these are crucial for intrinsic motivation.

How can I regain enjoyment in fitness if progress has slowed?

If motivation wanes after initial progress slows (e.g., after 2-3 years), try a different physical pursuit that supports similar outcomes but allows for more rapid skill acquisition and visible progress, such as calisthenics, weightlifting, or strongman.

What is the point of diminishing returns for walking for weight loss?

Research suggests that benefits for weight loss from leisure-time walking increase up to about 2-3 miles per day (or 5,000-7,000 steps). Beyond this point, the marginal benefits are likely to be quite small.

Does the journal 'Medical Hypotheses' publish reliable science?

'Medical Hypotheses' is known for publishing speculative and sometimes baseless or harmful ideas. While it can be an outlet for novel concepts, readers should exercise extreme caution and not assign it the same credibility as more rigorous journals.

How common is it for retracted scientific papers to still be cited?

A study found that a significant majority of citations to retracted COVID-19 papers were published *after* the retraction date and were often uncritically cited, indicating research flaws and retractions do not effectively or quickly correct the scientific record.

Is science truly self-correcting?

While science aims to be self-correcting, the process is fraught with challenges. Journals may be reluctant to investigate concerns, and retractions often don't receive the same visibility as original findings, making error detection a difficult and often unappreciated task.

What music is good for training?

Rage Against the Machine and Audioslave are highly recommended for training music, offering a blend of rock, metal, and sometimes rap influences.

Restoring Motivation, Issues in Research, and Walking for Weight Loss (Ep 95)

Stronger By Science

Sports3 min read88 min video

Jul 14, 2022|5,917 views|219|29

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Key Moments

TL;DR

Podcast covers creatine, motivation, walking for weight loss, and research issues.

Key Insights

Mixing creatine in warm water aids solubility, but boiling is unnecessary and may cause breakdown.

Losing workout motivation may require re-evaluating goal hierarchies or nurturing autonomy, competence, and relatedness.

Finding alternative physical pursuits can reignite motivation when progress in a primary activity slows.

Walking offers diminishing returns for weight loss, with significant benefits observed up to 2-3 miles daily.

The scientific literature contains journals with varied rigor; critical evaluation of sources, especially 'Medical Hypotheses,' is crucial.

Retracted studies continue to be cited, and the scientific publishing model struggles with effective correction and accountability.

CREATINE MIXING AND STORAGE GUIDELINES

The podcast addresses practical questions about creatine, starting with optimal mixing and storage. While warm water enhances creatine's solubility, especially compared to cold water, boiling is deemed excessive and may lead to creatine breaking down into creatinine, a less effective waste product. Storing mixed creatine in cold, neutral pH water overnight is generally fine, with minimal breakdown. However, acidic conditions or prolonged storage of pre-mixed solutions, particularly in commercial beverages, can significantly increase degradation to creatinine, impacting effectiveness.

REIGNITING WORKOUT MOTIVATION

When workout motivation wanes, the first step is to revisit one's 'goal hierarchy' to ensure alignment between daily tasks and overarching objectives. If the hierarchy is sound, consider the principles of self-determination theory, focusing on enhancing perceived autonomy, competence, and relatedness, which foster intrinsic motivation. Sometimes, the issue isn't the goal itself, but how it's pursued, leading to a disconnect from enjoyment.

ALTERNATIVE PURSUITS FOR SUSTAINED PROGRESS

For individuals experiencing a motivation slump, particularly after a few years of training when progress slows, exploring different physical activities can be beneficial. Engaging in pursuits like calisthenics, weightlifting, or strongman training can offer new challenges and skill development, mimicking the 'newbie gains' feeling. This variety not only supports overall fitness but also reintroduces the gratification of seeing quantifiable progress on a more frequent basis, making the fitness journey more sustainable and enjoyable.

OPTIMIZING WALKING FOR WEIGHT LOSS

Regarding walking for weight loss, research suggests diminishing returns exist. While purposeful walking positively impacts weight loss, the benefits become marginal after a certain point. Studies indicate that walking approximately 2-3 miles per day, or 5,000-7,000 additional leisure-time steps, yields significant benefits. Exceeding this amount may offer some marginal gains, but the effectiveness plateaus, likely due to factors like energy compensation and metabolic adaptation.

NAVIGATING THE SCIENTIFIC LITERATURE

The podcast highlights crucial issues within scientific publishing. It emphasizes that not all PubMed-indexed journals carry equal weight, using 'Medical Hypotheses' as an example of a journal prioritizing interesting speculation over rigorous proof. Readers are cautioned to critically assess the source, understand its aims, and be aware of potential biases. The complexities of scientific discourse and the need for responsible interpretation of research findings are stressed, especially when engaging with less conventional or preliminary ideas.

CHALLENGES IN RESEARCH ACCOUNTABILITY AND PUBLICATION

The existing scientific publishing model is criticized for its shortcomings in accountability. A significant issue is the continued citation of retracted studies, often without critical commentary, which proliferates incorrect information. Furthermore, journals and editors may be reluctant to investigate concerns or retract papers due to reputational risks or the sheer workload involved. This creates an environment where flawed or even fraudulent research can persist, making it challenging for both researchers and the public to rely on the integrity of published findings.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Companies

●Organizations

●Studies Cited

●Concepts

●People Referenced

Common Questions

Mixing creatine with hot water can improve solubility, but boiling is likely overkill and may cause some breakdown into creatinine. Storing mixed creatine overnight in cold, neutral pH water is generally fine with minimal breakdown (around 3% over 72 hours).

Topics

Exercise Motivation Fitness Progression Exercise Dosage Scientific Literature Research Integrity Publication Bias Retractions

Mentioned in this video

personTravis View

A host of the 'Q Anon Anonymous' podcast.

organizationKillswitch Engage

A band featuring vocalist Howard Jones.

studyPandey et al.

A study titled 'Relationship between physical activity, body mass index and risk of heart failure' used to examine the relationship between leisure time physical activity and BMI.

personChris Cornell

The vocalist for Audioslave, considered by the speaker to be his favorite rock vocalist of all time.

organizationLight the Torch

A band featuring vocalist Howard Jones.

productBang Energy

Discussed in the context of creatine breakdown in beverages. The speaker finds the flavor terrible and speculates their processing might aim to minimize creatine breakdown.

mediaQ Anon Anonymous

A podcast mentioned for its Patreon series 'Trickle Down', which explores how ideas bubble up or down societal influence.

personNick Brown

Mentioned alongside James Heathers as researchers who were controversially labeled 'data thugs' for their work in error detection.

studyRichardson et al.

The authors of a meta-analysis titled 'A meta-analysis of pedometer-based walking interventions and weight loss'.

personHoward Jones

Vocalist for Killswitch Engage and Light the Torch.

conceptMET minutes

A unit of measuring physical activity, defined as burning three times the energy burned at rest. Used in studies on walking dosage and weight loss.

personAlan Gaby

Author of the paper 'Is there an epidemic of research fraud in natural medicine?' He is also the author of 'Nutritional Medicine' and former president of the American Holistic Medical Association.

organizationAudioslave

A band recommended for training music, featuring Chris Cornell.

companyElsevier

The publisher that owns the journal 'Medical Hypotheses'.

organizationRetraction Watch

A database used to track retracted scientific papers.

toolH. pylori

mediaRage Against the Machine