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 87: Modified OMAD, Joint-Friendly Warm-Ups, and Muscle Retention While Cutting
Today’s show is an uncharacteristically anecdote-heavy episode of the podcast. After Greg shares some new Feats of Strength, Eric presents a Coach’s Corner segment about a modified version of the “one-meal-a-day” (OMAD) eating pattern. This strategy, which may be described as protein-sparing-modified-time-restricted-eating, aims to capitalize on the potential upsides of OMAD while attenuating the downsides. After that, Greg shares his own Coach’s Corner segment about joint-friendly warm-up strategies, which leads to a broader discussion about where anecdotal evidence fits within an evidence-based approach to training, nutrition, or content creation. Next, Eric answers a listener’s question about how to retain muscle while cutting. Finally, to close out the show, Greg recommends some people you should follow on social media, along with a new media recommendation.
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TIME STAMPS
Intro/Announcements (0:00)
Road to the Stage / Road to Athens (1:20)
Feats of Strength (4:43)
Coach’s Corner: protein-sparing-modified-time-restricted-feeding (modified OMAD) (6:45)
Coach’s Corner: joint-friendly warm-up strategies (25:16)
General discussion about where anecdotal evidence fits within an evidence-based approach to training, nutrition, or content creation (38:18)
Q&A: How to retain muscle while cutting (49:28)
- Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes
- Systematic Review and Meta-analysis: When One Study Is Just not Enough
- Lean mass sparing in resistance-trained athletes during caloric restriction: the role of resistance training volume
People to follow on social media (1:12:58)
- Ben Patrick, Ben Carpenter, Claire Zai, Emma Storey-Gordon
To Play Us Out: Media recommendation (1:24:41)
- Under the Banner of Heaven