The Stronger By Science Podcast

Greg Nuckols and Eric Trexler from Stronger By Science share evidence, anecdotes, and incoherent ramblings on training, nutrition, science, and life in general.


episode 63: Metabolic Rate, Blood Flow Restricted Training, and Turkesterone

Eric gives a thorough overview of a recent study that has generated a lot of buzz about how age and biological sex relate to metabolic rate and total energy expenditure (20:46). After discussing the new findings, Eric provides several practical strategies for estimating total daily energy expenditure (1:07:50). In addition, Greg presents a research update summarizing some new findings in the area of blood flow restricted training (54:05). Finally, Greg and Eric discuss the research (or lack thereof) assessing the effects of Turkesterone supplementation on exercise performance and resistance training adaptations (1:22:25).

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Intro/Announcements (0:00)

Road to the Stage/Road to Enlightenment (4:50)

Feats of Strength (8:28)

  • Dave Ricks
  • Andrey Sapozhonkov
  • Danial Zamani
  • Hidilyn Diaz
    • This Olympic Weightlifter Was Targeted by Her Government. It Took a Gold Medal for Her to Get an Apology.
  • Shi Zhiyong
  • Lü Xiaojun
  • Lasha Talakhadze

Research Review: Age, sex, and energy expenditure (20:46)

  • Daily energy expenditure through the human life course
  • Doubly labelled water assessment of energy expenditure: principle, practice, and promise
  • Specific metabolic rates of major organs and tissues across adulthood: evaluation by mechanistic model of resting energy expenditure

Research Roundup: Blood flow restricted training (54:05)

  • Effect of resistance training with blood flow restriction on muscle damage markers in adults: A systematic review
  • Frequent blood flow restricted training not to failure and to failure induces similar gains in myonuclei and muscle mass
  • Effects of exercise training with blood flow restriction on vascular function in adults: a systematic review and meta-analysis

Coach’s Corner: Estimating total daily energy expenditure (1:07:50)

  • Some helpful equations: Resting Metabolic Rate: Best Ways to Measure It—And Raise It, Too

Q&A: Turkesterone supplementation (1:22:25)

To Play Us Out: Scacce ragusana (1:38:33)


 2021-08-26  1h45m