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 77: Weight Loss Plateaus, Tough Love, and Energy Audits
In this week’s episode, Greg shares some incredible Feats of Strength, followed by an in-depth discussion about how to do an “energy audit” to troubleshoot weight loss plateaus. The conversation covers topics including metabolic adaptation, energy compensation, and a long list of factors that may lead us to overestimate energy expenditure or underestimate energy intake. After covering some of the most common physiological (and non-physiological) variables that may contribute to erroneous tracking, blunted energy expenditure, and increased energy intake, the conversation shifts toward practical solutions. Finally, to close out the show, Greg and Eric discuss some unbelievable 40-yard dash times at the 2022 NFL combine.
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TIME STAMPS
Intro/Announcements (0:00)
Road to the Stage / Road to Athens (1:35)
Feats of Strength (7:22)
- Jimmy Kolb
- Chloe Brennan
Coach’s Corner: Troubleshooting weight loss plateaus (23:55)
- Adaptive thermogenesis in humans
- The Metabolic Adaptation Manual: Problems, Solutions, And Life After Weight Loss
- Daily energy expenditure through the human life course
- Energy compensation and adiposity in humans
- Energy compensation and metabolic adaptation: "The Biggest Loser" study reinterpreted
- Physical Activity and Total Daily Energy Expenditure in Older US Adults: Constrained versus Additive Models
- Acute Behavior of Oxygen Consumption, Lactate Concentrations, and Energy Expenditure During Resistance Training: Comparisons Among Three Intensities
- Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspective
The general approach (27:47)
Issues with “tough love” in coaching (30:27)
- How you provide corrective feedback makes a difference: the motivating role of communicating in an autonomy-supporting way
How to conduct an “energy audit” (37:50)
Drawing conclusions and planning solutions (53:43)
To Play Us Out: Unbelievable 40-yard dash times at the 2022 NFL combine (1:03:56)
- NFL Scouting Combine 2022 tracker: Measurements, top individual performances from NFL Draft prospects