Today’s episode begins with an exciting announcement about the forthcoming Black Friday Sale for the MASS Research Review, which extends from November 22 to November 29. After that, Greg shares a Road to the Stage update, and Eric takes a sharp turn onto the Road to Athens. That’s followed by Feats of Strength, and a Tech Support segment sharing MacroFactor reminders and updates related to the knowledge base, food database expansion, and the new public roadmap. Next, Greg provides an in-depth review of the literature related to cooling gloves and performance, and Eric gives some contextualized clarifications about low-calorie diets, age-related protein considerations, and positive aspects of cardio. Finally, Greg answers some listener questions, and Eric closes out the show by issuing a sobering warning about the grave consequences of Fat Bear Week.
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- Check out a free issue of the MASS Research Review. If you’re interested in taking advantage of our MASS Black Friday sale (November 22 - November 29), you can subscribe at https://www.strongerbyscience.com/mass/
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TIME STAMPS
Intro/Announcements: MASS Black Friday Sale (0:00)
Road to the Stage / Road to Enlightenment (3:17)
- Why Are Marathons 26.2 Miles Long?
Feats of Strength (21:20)
Tech Support: Knowledge base, database expansion, public roadmap (28:05)
- Learn more about MacroFactor
- MacroFactor Knowledge Base
- MacroFactor Roadmap and Feedback
Research Review (32:28)
- Cooling during exercise enhances performances, but the cooled body areas matter: A systematic review with meta-analyses
- Effect of two recovery methods on repeated closed-handed and open-handed weight-assisted pull-ups
- Resistance exercise inter-set cooling strategy: effect on performance and muscle damage
- Palm cooling delays fatigue during high-intensity bench press exercise
- Intermittent Palm Cooling's Impact on Resistive Exercise Performance
- Work volume and strength training responses to resistive exercise improve with periodic heat extraction from the palm
Contextualized Clarifications: Low-calorie diets, age-related protein considerations, and positive aspects of cardio (59:56)
Low-calorie diets (1:00:49)
- The evolution of very-low-calorie diets: an update and meta-analysis
Age-related protein considerations (1:13:57)
- Anabolic Resistance of Muscle Protein Turnover Comes in Various Shapes and Sizes
- Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves
- Should You Cut Before You Bulk?: How Body-Fat Levels Affect Your P-Ratio
Positive aspects of cardio and physical activity (1:22:23)
- Exercise and longevity
- Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis
Q&A (1:33:36)
“If I'm not in a hurry to get somewhere in my fitness journey, what would happen if I just progress incrementally by adding half (or even a quarter of) a pound to the bar each week, and concentrate on good form, technique, and contraction?” (1:33:41)
“What factors seem to be predictive of successful weight loss maintenance?” (1:38:59)
- Weight-loss maintenance for 10 years in the National Weight Control Registry
“In terms of training, what’s the most I can get done in the least amount of time?” (1:48:17)
- The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis
“How big of a deal are the negative effects of NSAIDs on hypertrophy?” (1:54:29)
- High doses of anti-inflammatory drugs compromise muscle strength and hypertrophic adaptations to resistance training in young adults
To Play Us Out: The grave consequences of Fat Bear Week (2:00:34)
- Grizzly bear takes cubs for wander through Jackson Hole, Wyoming