最高の Stronger By Science ポッドキャスト (2024)

1
SBS Podcast Final Q&A 1:42:14

1M ago1:42:14

1:42:14

TIME STAMPS 00:05:58 - Question 01 - Strength & Longevity 00:25:23 - Question 02 - Progressive Overload and Bodyweight 00:34:40 - Question 03 - Resistance Curve vs. Range of Motion 00:41:43 - Question 04 - Bulking, Metabolism and Weight Gain 00:51:15 - Question 05 - Hypertrophy vs. Rest Times 01:03:15 - Question 06 - PEDs in Professional Sports 01:…

1
Everything you Need to Know About Basal Metabolic Rate 1:31:03

2M ago1:31:03

1:31:03

Email your questions to podcast@strongerbyscience.com! Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com BMR article series: https://macrofactorapp.com/articles/bmr/ TIME STAMPS 0:00:32 – Important announcement 0:12:00 – Why discuss BMR? 0:16:00 – What is BMR (terminology)? 0:20:40 – Determinants of …

1
Warming-Up to Build Muscle 1:11:22

2M ago1:11:22

1:11:22

In this episode, Pak and Milo break down the research around how to warm-up for maximum muscle growth and strength. What should your warm-up strategy be? Finally, they cover some questions asked by listeners. TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-142 here 00:15…

1
Warm-Ups, Stretching, and Injuries 2:00:01

2M ago2:00:01

2:00:01

In this episode, Greg, Pak, and Milo cover the research on warming-up. Does warming-up reduce injury risk? Does stretching help you stay healthy? How solid is the evidence for warming up? TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-141 00:06:30 - Personal Experience …

1
Weak Muscle Growth Beliefs 1:27:18

3M ago1:27:18

1:27:18

TIME STAMPS Note: The full list of sources and notes can be found on the episode page on https://www.strongerbyscience.com/podcast-episode-140 00:10:26 - Forcing Advanced Periodization 00:38:42 - High Reps for Hypertrophy 00:49:00 - Getting Strong to Get Big 01:01:17 - All You Need Is A Few Exercises 01:07:18 - Audience Q&A Want to get your questio…

1
Battle Royale 2 2:09:59

4M ago2:09:59

2:09:59

In this episode, Pak, Greg, and Milo gear up for another round of Battle Royale debates. They cover aggressive fat loss, cheat reps vs strict reps, whether studies in beginners should apply to advanced lifters, exercise stability for building muscle, optimal doesn't exist, experimenting for best progress, science vs broscience, the pump, and the ov…

1
Is Bulking Necessary for Muscle Gain? 1:50:10

4M ago1:50:10

1:50:10

In this episode, Greg, Pak & Milo go over the current literature on bulking and whether you actually need to bulk to maximize muscle growth. Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-138 TIME STAMPS 00:03:47 - Personal Experiences with Bulking 00:12:42 - Most relevant studies …

1
Time-Efficient Training for Hypertrophy and Strength 1:38:56

5M ago1:38:56

1:38:56

In this episode, Pak and Milo discuss time-efficient training strategies for hypertrophy and strength, debunking the myth that you need to spend countless hours in the gym to see significant gains. TIME STAMPS 00:07:40 - Why is Time Efficiency Important? 00:14:21 - Antagonistic Paired Supersets 00:30:42 - Drop Sets 00:43:03 - Additional Tips 01:07:…

1
How to Powerbuild 1:48:14

5M ago1:48:14

1:48:14

In this episode, Pak and Milo break down some of the research surrounding how to powerbuild. Can you grow muscle and get stronger simultaneously? How can you best do both? What are the differences between hypertrophy training and strength training? TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbysc…

1
How To Train The Back 3:04:06

6M ago3:04:06

3:04:06

From back training anecdotes to practical recommendations, this episode has got your....back when it comes to back training (apologies for the pun). In this podcast episode, the SBS team goes over back training, including why the current literature directly examining changes in the back musculature is so limited. Note: The full list of sources and …

1
SBS Battle Royale 2:43:45

6M ago2:43:45

2:43:45

In this podcast episode, Greg, Pak, and Milo enter the impromptu-debate arena for the first SBS Battle Royale. Mental gymnastics, science, drama, and the signature SBS banter you all know and love are all packed into a pilot episode that will either be remembered forever or forgotten in a few weeks. TIME STAMPS: 00:22:03 - Topic 01 - Are the "big 3…

1
Does Lifting Really Improve Mental Health? 2:26:18

7M ago2:26:18

2:26:18

Greg, Pak, and Milo review the literature on lifting for mental health. Does exercising improve your mood? How long does this last? What about lifting? Can we improve our long-term mental health through physical activity and lifting weights? TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.c…

1
Is Stretch-Mediated Hypertrophy Overhyped? 3:24:09

7M ago3:24:09

3:24:09

In this episode, Milo, Greg, and Pak sit down to discuss the concept of stretch-mediated hypertrophy, from the foundational animal studies, to human stretching studies, to present day hype around stretch-mediated hypertrophy and lengthened partials. They also discuss how they're currently implementing lengthened training into their workout routines…

1
All About Sleep (Part 2) 2:37:09

8M ago2:37:09

2:37:09

In this episode, Greg, Pak, and Milo delve into research on sleep's impact on lifting and sports performance, recount sleep-related anecdotes from their college days, and explore strategies to counteract poor sleep when enhancing sleep quality is not feasible. Note: The full list of sources and notes can be found on the episode page on strongerbysc…

1
All About Sleep (Part 1) 2:36:40

8M ago2:36:40

2:36:40

In this episode, Greg, Pak, and Milo take a deep dive in the research around sleep and health, from sleep duration to the latest data on sleep regularity and shift work. 00:00:00 - Intro & Plugs 00:20:48 - Sleep duration and all-cause mortality 00:42:58 - Sleep regularity and all-cause mortality 01:15:13 - Shift work & sleeping irregular hours 01:2…

1
Is Body Fat Spot Reduction Really a Myth? 2:03:50

9M ago2:03:50

2:03:50

In this episode, Greg, Pak, and Milo tackle the research around body fat spot reduction. First, they tackle the research on various ointments, creams, garments, and whole body vibration. Following this, they discuss the evidence for spot reduction as an adaptation to different exercise types such as endurance and resistance training. TIME STAMPS No…

1
Extreme Volumes, Extreme Gains? (Part 2) 4:39:22

9M ago4:39:22

4:39:22

In the second and final part of the extreme volume for hypertrophy series, Greg, Pak, and Milo delve into the research on volume for hypertrophy. They review the remainder of the evidence and practical concerns, then answer audience questions. TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience…

1
Extreme Volumes, Extreme Gains? (Part 1) 2:29:01

9M ago2:29:01

2:29:01

In this episode, the SBS team begins their deep dive into the data around really high training volumes and hypertrophy, going over the history of training volume practices and research while also taking an in-depth look at the latest high volume study by Enes et al. Most of the research discussed in this episode can be found here: https://pubmed.nc…

1
Q&A: Insulin resistance and hypertrophy, stimulant metabolism, and BMR variability 2:21:53

10M ago2:21:53

2:21:53

In this Q&A episode of the podcast, Greg and Lyndsey answer questions about how to research a new subject, the effect of diabetes or insulin resistance on hypertrophy, how a pump might affect moment arms in movements, how much is too much isolation work, and more. They also give an update on the future of the podcast and announce that Dr Pak and Dr…

1
Long Muscle Length Training with Dr. Milo Wolf 3:19:48

10M ago3:19:48

3:19:48

In this episode, Greg sits down with Dr. Milo Wolf to discuss long muscle length training. Long-length partials are a hot topic, and Dr. Wolf is one of the folks doing research in this area, and popularizing long-length partials as a training method to increase muscle growth. Enjoy! TIME STAMPS AND NOTES Most of the research discussed in this episo…

1
Exercise Technique and Minimum Effective Dose Training with Dr. Pak 2:33:01

11M ago2:33:01

2:33:01

In this episode, Greg is joined by Dr. Patroklos Androulakis-Korakakis (Dr. Pak) to discuss his research on minimum effective dose training, and his recent narrative review on optimizing exercise technique for muscle growth. While this episode does dig into the research, the lads tried to keep a clear focus on actionable takeaways to help you impro…

1
Does the Evidence Now Support Effective Reps? (From the Data Driven Strength Podcast) 4:03:00

11M ago4:03:00

4:03:00

Greg was recently on the Data Driven Strength Podcast to chat about their meta-regression on proximity to failure and hypertrophy. In the episode, Greg, Zac, and Josh discuss what we know about the mechanisms underpinning muscle growth and the weaknesses of the "effective reps" model. We think it's a conversation worth sharing, so we're re-releasin…

1
Busting Myths about Cortisol with Beth Skwarecki 2:29:59

12M ago2:29:59

2:29:59

In this episode, Greg and Lyndsey sit down for a discussion about cortisol with Beth Skwarecki, the senior health editor at Lifehacker. The dangers of high cortisol are a persistent topic of content on social media content, so the discussion focuses on the types of claims that are being made, the dubious methods of self-diagnosis and “treatment” be…

1
Q&A: Muscle size and strength, advice for minimalistic workout routines, and training to failure 1:40:19

1y ago1:40:19

1:40:19

In this Q&A episode, Greg and Lyndsey answer listener questions about how close you should be to your macro targets, the relationship between muscle size and muscle strength, advice for minimalistic workout routines, training to failure, and the benefits of CrossFit. To submit your question for a future episode, email a 30- to 60-second voice memo …

1
Which Micronutrients Are Worth Monitoring? 2:37:26

1y ago2:37:26

2:37:26

In the final episode of our micronutrient series, Greg and Lyndsey discuss which micronutrients are most worth monitoring and good food sources for the micronutrients you may be under-consuming. Then, we talk more broadly about why you shouldn’t allow a focus on micronutrients specifically to detract from the pursuit of a generally healthy diet. Wa…

1
Understanding Micronutrient Targets: What Do They Mean, and Where Do They Come From? 2:51:13

1y ago2:51:13

2:51:13

In this episode (which is Part 2 of our micronutrient series), Greg and Lyndsey discuss nutrient targets: where they come from, what they mean, and how to think about them. They also talk about the relative imprecision of micronutrient tracking, why micronutrient content can differ so much within a single food, and why it can be challenging to trac…

1
Micronutrients Deserve More Attention 2:42:27

1+ y ago2:42:27

2:42:27

Micronutrients deserve more attention. There's very little content about micronutrients, and the content that *is* out there is often full of fear-mongering or wild claims about wonder drugs and super foods. In this episode, we aim to provide a solid foundation for building a better understanding of micronutrients. Along the way, Greg also shares s…

1
Sleep and Nutrition: Pre-Sleep Snacks, and How Your Diet Impacts Your Sleep 2:29:19

1+ y ago2:29:19

2:29:19

The industry for pre-sleep supplements, foods, and products is booming. But what actually works, and how much does our diet actually impact our sleep quality and quantity? Greg and Lyndsey talk about how pre-sleep products are marketed, break down the science behind popular sleep supplements (like melatonin, magnesium, lavender, and more), and disc…

1
Creatine Myths: Hair Loss, Bloating, Dosing, and More 3:02:45

1+ y ago3:02:45

3:02:45

Does creatine cause hair loss? What about bloating? In this episode, Greg and Lyndsey bust myths and misconceptions about creatine, one of the most popular supplements on the market. Greg also explains how creatine actually works to increase muscle growth and discusses myths related to creatine dosing (is 5g per day enough?). Then, they play a few …

1
Aspartame: The Surprisingly Interesting Science and History 5:43:57

1+ y ago5:43:57

5:43:57

Greg and Lyndsey dive into the history, conspiracies, science, and media coverage of aspartame to present a thorough overview of the recent WHO reports linking aspartame and cancer risk. Is this one of the longest "podcast episodes" ever? Probably. But it's packed with fascinating history, relevant research breakdowns and media criticism, and takea…

1
Vibration plates, lifting during pregnancy, and a new era for the SBS podcast 2:22:19

1+ y ago2:22:19

2:22:19

The Stronger By Science podcast is back, and it's the start of a new era for the show! We've got a new hosting line-up, new segments, new cover art, new music, and new way for you to get your questions answered. But a lot remains unchanged: We're still aiming to break down the latest health and fitness research and trends in a way that's easily und…

1
Fireside Chat with Greg Nuckols and Lyndsey Nuckols 1:08:09

1+ y ago1:08:09

1:08:09

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In this Fireside Chat, Greg sits down with a special guest: his business partner and wife Lyndsey Nuckols. They discuss who's a better cook, their most underwhelming talents, trolley problems, their recent foray into reality TV, and their experiences trans…

1
Weight Loss Plateaus, Tough Love, and Energy Audits (Replay of Episode 77) 1:14:00

1+ y ago1:14:00

1:14:00

While we continue preparing to get our next season up and running, we’re replaying Episode 77, which is all about troubleshooting weight loss plateaus. In this episode from the SBSPOD archive, Eric and Greg discuss topics including metabolic adaptation, energy compensation, and a long list of factors that may lead us to overestimate energy expendit…

1
Sleep, Health, and Fitness 1:31:59

2y ago1:31:59

1:31:59

In today’s episode, Eric Trexler discusses the relationships between sleep, health, and fitness. First, he discusses how sleep impairments can negatively impact health-related outcomes and impede progress toward a variety of fitness-related goals. After that, he describes a number of practical strategies to get better sleep and to mitigate the nega…

1
Hunger and Appetite Management 1:29:59

2y ago1:29:59

1:29:59

Whether you’re trying to gain, lose, or maintain weight, strategic management of hunger and appetite can come in handy. In today’s episode, Eric Trexler discusses a variety of practical strategies for managing hunger and appetite to support a more successful and enjoyable dieting experience. SUPPORT THE PODCAST Join the Research Spotlight newslette…

1
Cardio for Health and Weight Management 1:38:11

2y ago1:38:11

1:38:11

In today’s episode, Eric takes a comprehensive look at how physical activity and cardiovascular exercise can impact general health and weight management. Specific topics of discussion include non-exercise physical activity, exercise snacks, step counts, appetite, exercise energy compensation, interval versus steady-state cardio, the interference ef…

1
Diet Tracking and Mindful Eating 1:57:31

2y ago1:57:31

1:57:31

In today’s episode, Eric responds to a few pieces of listener feedback, then covers two popular nutrition topics. In the first, he discusses the utility of calorie counting or diet tracking, and how to make the process as feasible and effective as possible. After that, he provides a thorough overview of mindful eating, while addressing some common …

1
Popular Diets and Common Nutrition Misconceptions (Part 2) 1:36:23

2y ago1:36:23

1:36:23

In today’s episode, Eric Trexler continues his discussion about some of the advantages and disadvantages of popular diets, and explores some common misconceptions in the world of nutrition. Topics include low-fat diets, the Ornish diet, vegetarian diets, vegan diets, cleanses, detoxes, single-food diets, time-restricted feeding, intermittent fastin…

1
Popular Diets and Common Nutrition Misconceptions (Part 1) 1:34:40

2y ago1:34:40

1:34:40

In today’s episode, Eric Trexler discusses some of the advantages and disadvantages of popular diets, and explores some common misconceptions in the world of nutrition. Topics include low-carb diets, the Zone diet, the South Beach diet, the glycemic index, continuous glucose monitors, gluten-free diets, “eating clean,” ketogenic diets, the Atkins d…

1
Common Questions About Weight Loss Diets 2:00:58

2y ago2:00:58

2:00:58

Today’s show is a continuation of our series leading into the New Year. Weight loss is one of the most common New Year’s Resolutions, so this episode explores and answers some of the most common questions about weight loss diets. SUPPORT THE PODCAST Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesd…

1
Meta-Analysis Errors; Motivation and Behavior Change 1:51:19

2y ago1:51:19

1:51:19

In today’s episode, Greg and Eric discuss a new study reporting that 85% of highly cited meta-analyses in the field of strength and conditioning research contain at least one statistical error. The conversation covers common meta-analysis errors, how to spot them, and how to critically interpret meta-analyses. After that, Eric presents a segment on…

1
Goal Setting and Behavior Change (Replay of Episode 71) 1:51:07

2y ago1:51:07

1:51:07

In preparation for the new year (and the resolutions that come with it), we’re replaying Episode 71, which is all about goal setting and behavior change. In this episode from the SBSPOD archive, Eric and Greg have a long, evidence-based conversation about the research on setting effective goals and successfully changing health behaviors. The discus…

1
Q&A: Exercise Selection, Fitness Testing, and Work-Life Balance 1:34:10

2y ago1:34:10

1:34:10

In today’s episode, Greg and Eric field listener questions about exercise selection for general strength purposes, testing protocols for overall fitness levels, vegan diets, optimizing exercise selection and execution based on anatomical principles, incline bench pressing, deadlifting on an uneven floor, and work-life balance. SUPPORT THE PODCAST J…

1
Q&A: Ergogenic Effect of Music, Testosterone Replacement, and Misinformation in Fitness 1:39:38

2y ago1:39:38

1:39:38

In today’s episode, Greg and Eric field listener questions about dietary fat targets, future competition plans, ergogenic effects of music, testosterone replacement therapy (TRT), statistics-focused content, and the circulation of misinformation and disinformation in the world of health, fitness, and nutrition. SUPPORT THE PODCAST Join the Research…

1
Q&A: Deltoid Training, NSAIDs, Controversial Fitness Opinions, and More 1:56:03

2y ago1:56:03

1:56:03

In today’s episode, Greg and Eric field listener questions about insulin, maintenance phases, controversial fitness opinions, maintaining muscle while cutting, the effects of NSAIDs on training adaptations, deltoid training, ashwagandha supplementation, content creation, social media, and the best gauge of overall strength. SUPPORT THE PODCAST Join…

1
Misapplications of Popular Weight Loss Advice, and Identifying the “Healthiest” Diet 2:43:12

2y ago2:43:12

2:43:12

After Eric’s first earthquake experience, today’s episode begins with a brief discussion of natural disasters. That’s followed by Greg’s segment, which covers popular weight loss advice that may do more harm than good. While most of the ideas that catch on and get popular originate with bodybuilders and physique athletes, they are often misapplied …

1
Partial ROM Training for Strength, and Protein Requirements for Muscle Growth 1:49:42

2y ago1:49:42

1:49:42

Today’s episode begins with a discussion about an ambitious experiment in the world of academic publishing, and the real-world costs of striving for bench press excellence. After that, Greg presents a segment about partial range-of-motion (ROM) training for strength outcomes. Greg digs into the available research about whether or not partial reps c…

1
Accommodating Resistance for Power; Net Energy Cost of Exercise 1:40:22

2y ago1:40:22

1:40:22

Today’s episode begins with a discussion about the very predictable scandal that rocked Fat Bear Week. After that, Greg presents a segment about accommodating resistance (that is, training with bands and chains). Greg digs into the available research and explains why accommodating resistance is beneficial for power development and explosive muscle …

1
Shortcomings of Body Composition Assessments, and Fitness-Related Applications of Mindfulness and Meditation 2:04:21

2y ago2:04:21

2:04:21

In today's episode, Greg and Eric pat themselves on the back for breaking the 100 episode barrier, in addition to sharing their picks for Fat Bear Week 2022. After that, Greg encroaches on Eric’s territory with a segment about body composition assessments. In the segment, Greg discusses what common body composition devices actually measure, how acc…

1
Differences in Gains Between Individuals, and What You Can Do About It 1:58:59

2y ago1:58:59

1:58:59

In today's episode, Eric briefly addresses some feedback and responses to his previous article and segment about reverse dieting. After that, it’s all about differences in gains between individuals. Greg begins by exploring research that describes the degree to which training-induced improvements in strength, muscularity, and aerobic fitness vary f…

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