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 76: Fish Oil, Body-Fat Set Points, and Junk Volume
In this week’s episode, Eric presents a Research Review about the effects of fish oil on recovery and body composition, and answers a listener’s question about body-fat set points, settling points, and alternative models to explain weight regulation. In addition, Greg shares a brief research review about sports psychology, and answers listeners’ questions about training at long muscle lengths, micro-workouts, and junk volume. To close out the show, Eric revisits the topic of seed oil scaremongering.
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TIME STAMPS
Intro/Announcements (0:00)
Research Review: Effects of fish oil on recovery and body composition (2:04)
- Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise
- Impact of varying doses of omega-3 supplementation on muscle damage and recovery after eccentric resistance exercise
- Muscle hypertrophy induced by N-3 PUFA supplementation in absence of exercise: a systematic review of randomized controlled trials
- N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review
- Does Fish Oil Have an Anti-Obesity Effect in Overweight/Obese Adults? A Meta-Analysis of Randomized Controlled Trials
Research Review: Sport psychology (21:43)
- Sport psychology and performance meta-analyses: A systematic review of the literature
Q&A: Can you address/summarize the topic of body-fat set points? (34:08)
- Set points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity
Q&A: What is the proposed mechanism by which working muscles at longer muscle lengths produces more hypertrophy? (45:00)
Q&A: Would “micro-workouts” be helpful for building muscle? For example, getting 100 daily reps of bicep curls by doing 10 sets of 10 throughout the day. (53:58)
Q&A: On the topic of “junk volume” - what are your thoughts on a maximum number of sets per session for a given muscle group? (58:57)
- Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals
To Play Us Out: An update on seed oils (1:05:25)
- A Comprehensive Rebuttal to Seed Oil Sophistry
- Of Rats and Sydney Diet-Heart: Drawing a Line Under Polyunsaturated Pseudoscience