In each episode, the Stronger By Science team delves into exercise and nutrition research, health and fitness trends, and listener questions. Through deep dives, banter, and anecdotes, you'll learn how to interpret and apply the latest science, how to explain fitness trends to your friends, and what actually matters when it comes to living a strong, healthy life.
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episode 62: Energy Deficiency, Training Frequency, and Beginner Gains
Greg and Eric provide an update about MacroFactor, their forthcoming nutrition app that is in the final stages of development (8:14). They also cover a variety of topics including relative energy deficiency, diet recovery (25:33), training frequency (41:14), beginner gains (55:49), the “constrained energy model” (1:29:15), ideal durations for bulking and cutting phases (1:06:35), and more.
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TIME STAMPS
Intro/Announcements (0:00).
MacroFactor update (8:14).
- Get more details and sign up for email updates on the MacroFactor "Coming Soon" page.
Road to the Stage/Road to Enlightenment (8:57)
- Monk Yeshe Rabgye's website
Feats of Strength (17:36)
- Abhimanyu Mishra, 12, becomes youngest grandmaster in chess history
- Chris Yip pulls 350 kg/772 lbs at 70 kg/154 lbs BW
Research Review: Recovering from a diet or relative energy deficiency (25:33)
- A Review of Nonpharmacological Strategies in the Treatment of Relative Energy Deficiency in Sport
- The Metabolic Adaptation Manual: Problems, Solutions, and Life After Weight Loss
Research Review: Training frequency for strength gains (41:14)
- Effects of Variations in Resistance Training Frequency on Strength Development in Well-Trained Populations and Implications for In-Season Athlete Training: A Systematic Review and Meta-analysis
- Individual Muscle Hypertrophy and Strength Responses to High vs. Low Resistance Training Frequencies
Q&A (55:30)
Is it possible to make “beginner gains” after years of training if you spent your first years of training with an ineffective approach to exercise and nutrition? (55:49)
What's your take on short bulk/cut cycles? (1:06:35)
Is it a good idea to use caffeine as an ergogenic aid if you can only train in the evening? (1:20:53)
What do Greg and Eric’s cardio routines look like? Have they ever competed in endurance sports? (1:23:43)
Any thoughts about Pontzer's "constrained energy model" and its implications for folks trying to use exercise to increase calorie burn? (1:29:15)
- Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans
It is often said that one pound of fat loss corresponds to a deficit of around 3500 kilocalories. What about one pound of muscle loss? Is it possible to gain weight in an energy deficit, or to lose weight in an energy surplus? (1:41:04)
What are the most common errors that you see people make when interpreting statistics? (1:45:17)
To Play Us Out: Media recommendations from Greg (1:59:51)