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 91: Cognitive Effects of Creatine, Nasal Breathing, and Current Trends in Science
Today’s show begins with a recap of results from the women’s division of the IPF world champions. After that, Greg shares a hybrid Article Discussion/Tech Support segment about a new article covering MacroFactor’s revamped food logging system, which makes it (objectively) the fastest food logger on the market. After that, Greg and Eric debut the “Armchair Scientist’s Corner,” a spinoff of the Coach’s Corner segment, in which they discuss some unfavorable trends in the scientific literature. That’s followed by a Q&A segment covering topics including how to make incremental changes to your daily calorie target, creatine’s effects on hydration and cognitive function, nasal breathing, and how exercise might (or might not) impact certain health-oriented nutrition recommendations. Finally, to close out the show, Eric presents a history lesson about how the field of exercise science came to be.
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TIME STAMPS
Intro/Announcements (0:00)
Road to the Stage (1:12)
Feats of Strength (8:00)
- Results of the 2022 World Open Classic Powerlifting Championships
SBS Article Discussion / Tech Support: Confirming MacroFactor’s top spot as the fastest food logger on the market (14:20)
- What is the Fastest Food Logger? We Designed a System to Find Out
Armchair Scientist’s Corner: The state of science, and rethinking the hierarchy of evidence (25:24)
- Tweet about systematic reviews and RCTs
- New evidence pyramid
- Many researchers were not compliant with their published data sharing statement: mixed-methods study
Q&A (50:58)
Once you set an initial daily calorie target based on your estimated total daily energy expenditure, how do you adjust your diet from there? (51:07)
- From Mass To Energy: The Basic Physiology Of Calories
- MacroFactor’s Algorithms and Core Philosophy
Can you actually “use” the extra water that’s associated with intramuscular creatine storage? (55:37)
- The Physiological Effects of Creatine Supplementation on Hydration: A Review
What does the research on the cognitive benefits of creatine supplementation look like these days? (59:10)
- Creatine Supplementation and Brain Health
Is there any detriment to mouth breathing versus nose breathing? (1:10:04)
Why do some people assume that many health-oriented nutrition principles don't apply to them just because they’re lean, well-trained, or physically active? (1:16:18)
- Metabolic effects of a prolonged, very-high-dose dietary fructose challenge in healthy subjects
To Play Us Out: The history of exercise physiology (1:30:58)