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 64: Constrained Energy, Modeling Hypertrophy, and Effects of Aging on Performance
In today’s episode, the show transforms from the Stronger By Science Podcast to the Stronger By Science Multimedia Experience. In other words, a video of the recording session will now be posted to YouTube rather than audio only.
Today’s show features a research review segment in which Eric covers a couple papers that made headlines: one reported that we offset some of the calories burned during exercise by saving energy elsewhere, and another reported that hot dogs can shorten our lives by about 36 minutes. After that, Greg discusses a new paper about modeling muscle growth that also generated plenty of headlines, along with an important update about the performance effects of caffeine for women. This episode also features a Coach’s Corner segment about setting calorie targets for a wide range of diet goals, and a Q&A segment addressing topics including the effects of aging on performance, the long-term health ramifications of bulking and cutting, the effect of pre-bed meals on sleep quality, and more.
If you want to learn more about our diet app (available on September 16), check it out here.
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TIME STAMPS
Intro/Announcements (0:00).
Road to the Stage / Road to Enlightenment (2:39).
Feats of Strength (7:29).
- Thomas Davis.
Research Review: Constrained energy model, hot dogs & lifespan (10:05).
- Energy compensation and adiposity in humans
- Small targeted dietary changes can yield substantial gains for human health and the environment
Research Roundup: Modeling muscle growth, ankle mobility for squats, caffeine for women (31:52).
- Mathematical model predicts best way to build muscle
- Why exercise builds muscles: titin mechanosensing controls skeletal muscle growth under load
- Ankle mobility for squats – SBS Instagram post
- Ergogenic Effects of Acute Caffeine Intake on Muscular Endurance and Muscular Strength in Women: A Meta-Analysis
Coach’s Corner: How to set calorie targets (54:32).
- Setting a Calorie Target – SBS Instagram post
Q&A: Press out rule, organic food, effects of aging on performance, long-term health ramifications of bulking and cutting, effects of pre-bed meals on sleep quality (1:02:50).
To Play Us Out: Fruit bars (1:34:17).