Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up (Episode 46)

Used by a library in Virginia to drop off books for children, described as a 'flying library'.

Suggested as a better alternative to L-Carnitine for mitigating post-exercise soreness due to its rich antioxidant and phytonutrient content, available from whole foods or extracts.

Categorized by the FDA as a 'choice to avoid' due to its highest mercury levels, not recommended as a weekly staple.

Categorized by the FDA as a 'good choice' for fish consumption for adults, with a recommendation of one serving per week due to mercury levels.

A technology that appears to reliably improve strength and strength endurance performance, though the efficacy of consumer-grade devices is questioned due to electrode placement precision.

The Supreme Court decision regarding employment discrimination against LGBTQ+ individuals in America.

Discussed as a physical therapy treatment that shows effectiveness compared to no treatment, but not when compared to sham acupuncture (placebo).

An enzyme irreversibly inhibited by aspirin, potentially making aspirin slightly worse for hypertrophy than NSAIDs, which primarily affect COX-2.

An enzyme that is a bottleneck in the inflammatory response; NSAIDs and aspirin inhibit it, which can then reduce hypertrophy signaling, especially in healthy young subjects.

Discussed in a meta-analysis, showing that exercise interventions (resistance and aerobic) can lead to small, but potentially meaningful, increases in RMR, independent of lean mass gains.

Discussed as a small but meaningful effect in sport performance studies, which can be comparable to the effects of many supplements, and its magnitude can depend on the intensity of the placebo.

The inverse of the placebo effect, where negative expectations lead to worse performance, discussed in relation to sport performance.

Mentioned in the context of extreme interventions for hypothalamic amenorrhea, where injecting leptin alongside dietary and exercise modifications showed highly variable restoration of the menstrual cycle.

A study comparing beetroot juice to a nitrate-matched dose of sodium nitrate, finding beetroot juice to be slightly more effective, suggesting other compounds in food contribute to benefits.

Another study that also found beetroot juice to be slightly more effective than sodium nitrate, reinforcing the idea of synergistic effects from compounds in whole foods.

A systematic review and meta-analysis on the placebo and nocebo effect on sport performance, finding small but meaningful effects, often comparable to actual supplements.

A meta-analysis titled 'Acute effects of foam rolling on range of motion in healthy adults: a systematic review with multi-level meta-analysis,' concluding that foam rolling improves range of motion as much as static stretching.

Early studies on splitting workouts found promising but not always statistically significant beneficial effects for soccer players and weightlifters doing the same volume in multiple daily sessions.

A powerlifter known for his exceptional peaking ability for strength on the platform, an example of how athletes can significantly improve their performance on meet day.

A powerlifter mentioned for his recent missed 790lb bench press attempt and an upcoming televised attempt at 800lb.

Mentioned metaphorically in a discussion about human performance under extreme conditions, not as a direct subject.

Author of the review paper 'Resistance Training for Children and Adolescents,' recommended for insights on youth resistance training.

An article Greg Knuckles wrote for Stronger by Science about his nuclear domain theory, which is due for an overhaul due to recent review papers.

An article published on Stronger by Science in 2014-2015 reviewing research on powerlifting belts. It is considered up-to-date, with only one minor mechanistic addition since its publication.

A county in Virginia started using drones to deliver books to kids whose schools and public libraries were closed, creating a 'flying library'.

Their guidelines on mercury levels in different types of fish, particularly tuna, are referenced to answer listener questions about safe consumption amounts.

The US Supreme Court recently ruled that employment discrimination against LGBTQ+ people is unconstitutional, which is highlighted as positive news.

The podcast's parent organization, which maintains a large list of meta-analyses on training and nutrition, and sends out research roundup emails.

A common NSAID, discussed in the context of inhibiting hypertrophy in healthy young subjects due to its action as a COX-2 inhibitor.

Plausibly could blunt hypertrophy or strength gains, similar to NSAIDs, as it works via similar mechanisms (COX-2 inhibition) and also irreversibly inhibits COX-1, potentially making it worse for hypertrophy than NSAIDs.

Including ibuprofen and naproxen, shown to inhibit hypertrophy in healthy young subjects due to COX-2 inhibition, but may improve it in older or high-inflammation subjects by normalizing inflammatory levels.

Another common NSAID, discussed alongside ibuprofen for its potential to inhibit hypertrophy in healthy young subjects.

Mentioned in the context of placebo studies, where subjects believing they received EPO experienced a large placebo effect on endurance performance.

Discussed in the context of placebo studies, where subjects who believed they received steroids experienced a very large placebo effect on strength performance.

A supplement that promotes relaxation without sedation, often paired with caffeine to reduce jitters and anxiety. Recommended dosing is 100-200mg.

Discussed as a stimulant whose jittery and anxious side effects can be attenuated by L-Theanine, especially at high doses.

A supplement shown to have a statistically significant but modest positive effect on strength and power outcomes (effect size ~0.2) in a meta-analysis, with recent studies showing lower effect sizes.

Used as a benchmark for supplement effectiveness; citrulline malate and beta-alanine are explicitly stated as 'no creatine,' highlighting creatine's superior efficacy.

Compared to citrulline malate as a second-tier supplement, not as effective as creatine, despite early hopes.

High-dose vitamin C supplementation showed modest effects on oxidative stress and inflammation biomarkers but no significant impact on soreness or strength recovery, with no clear upside for healthy individuals.

A meta-analysis on betaine's effect on adiposity showed results primarily driven by two studies, highlighting the need for caution when interpreting meta-analyses with limited data.

Supplementation significantly increases strength endurance but not maximal strength, with an inflated effect size in one meta-analysis due to an outlier, suggesting a more modest effect (0.2-0.25).

A meta-analysis suggests it can reduce soreness and Creatine Kinase levels in the first 48 hours post-exercise, but literature is inconsistent and other phytonutrient-rich supplements might be better for recovery.

Mentioned as a phytonutrient-rich food that can aid in recovery and reduce soreness, similar to pomegranate and beetroot.

A meta-analysis claimed large effects on aerobic performance (0.84) and smaller effects on anaerobic performance (0.24), but the analysis had calculation issues. Due to poor bioavailability, citrulline is recommended over arginine for nitric oxide production.

Used in a study for comparison against beetroot juice to assess the independent effects of nitrate, found to be less effective than food-derived nitrate.

Mentioned as a potential broadcaster for Julius Maddox's 800lb bench press attempt, though confirmation for streaming was not found.