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 understandable and fun to listen to. Going forward, we'll be releasing new episodes every two weeks on Wednesdays. In this episode, Greg and Lyndsey delv...
Jul 05, 2023•2 hr 22 min•Ep. 115
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 transitioning into tech product people. Raccoon video: https://www.youtube.com/watch?v=rfbb4yRBH64 SUPPORT THE PODCAST Join the Research Spotlight newslett...
Apr 24, 2023•1 hr 8 min
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 expenditure or underestimate energy intake. The discussion yields several practical, evidence-based tips for overcoming challenges and breaking through platea...
Mar 13, 2023•1 hr 14 min
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 negative impacts of insufficient sleep. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every ...
Jan 30, 2023•1 hr 32 min•Ep. 114
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 newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and ...
Jan 23, 2023•1 hr 30 min•Ep. 113
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 effect, and practical ways to incorporate non-exercise physical activity or structured cardio into your daily or weekly schedule. SUPPORT THE PODCAST Jo...
Jan 16, 2023•1 hr 38 min•Ep. 112
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 misconceptions along the way. While many people think that mindful eating is the same thing as intuitive eating, or that mindful eating is incompatibl...
Jan 09, 2023•1 hr 58 min•Ep. 111
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 fasting, the Mediterranean diet, seed oils, and the DASH diet. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of on...
Jan 02, 2023•1 hr 36 min•Ep. 110
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 diet, the Paleo diet, and the carnivore diet. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent stu...
Dec 26, 2022•1 hr 35 min•Ep. 109
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 Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about ...
Dec 19, 2022•2 hr 1 min•Ep. 108
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 motivation and behavior change. He begins by reviewing evidence-based goal setting strategies, then discusses how we can leverage self-determination ...
Dec 12, 2022•1 hr 51 min•Ep. 107
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 discussion yields several evidence-based tips for setting better goals and maximally supporting your ability to achieve them. To learn even more about goal ...
Dec 05, 2022•1 hr 51 min
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 Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up t...
Nov 28, 2022•1 hr 34 min•Ep. 106
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 Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the ...
Nov 21, 2022•1 hr 40 min•Ep. 105
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 the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to d...
Nov 14, 2022•1 hr 56 min•Ep. 104
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 when generalized to other populations (that is, most people). Finally, Eric presents a segment that addresses a very common question: what is the heal...
Nov 07, 2022•2 hr 43 min•Ep. 103
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 can be used to facilitate greater strength gains, and provides practical recommendations about when and how to incorporate this style of training. That...
Oct 31, 2022•1 hr 50 min•Ep. 102
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 actions, while failing to meaningfully impact maximal strength. That’s followed by Eric’s segment that clears up some misconceptions about the actual ...
Oct 24, 2022•1 hr 40 min•Ep. 101
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 accurate (or inaccurate) they are for individuals (rather than groups), and some better strategies for monitoring progress toward fitness goals. After th...
Oct 17, 2022•2 hr 4 min•Ep. 100
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 from person to person. After that, Greg leans on the available research to provide evidence-based advice about what you can actually do about it, parti...
Oct 10, 2022•1 hr 59 min•Ep. 99
Mechanical tension, muscle damage, and metabolic stress are often viewed as the key stimuli for muscle hypertrophy. A new study asserts that mechanical activation of fast-twitch muscle fibers is the strongest determinant of muscle hypertrophy, which suggests that mechanical tension is the most noteworthy stimulus for muscle growth. This is an intuitive idea, but Greg’s segment explains why the results of this study fail to support the conclusions that were stated in the paper (and shared widely ...
Oct 03, 2022•1 hr 42 min•Ep. 98
It’s very common to assume that group-level findings from research will reliably predict how you (or your clients) will respond to a particular training strategy, but that’s not always the case. In today’s episode, Greg discusses the substantial amount of inter-individual variability observed in responses to training interventions, and how to navigate training decisions in light of these hard-to-predict differences among individuals. After that, Eric discusses protein quality: what it is, what a...
Sep 26, 2022•1 hr 32 min•Ep. 97
Today’s episode is a celebration of the one-year anniversary of launching MacroFactor. It was recorded with a live YouTube audience on September 16, 2022. In this episode, Greg and Eric answer some viewers’ questions that are specific to MacroFactor, but they also answer several unrelated questions about a wide range of training and nutrition topics. If you’re a MacroFactor user, this episode is a great opportunity to join in on the celebration and get some previews about what the future has in ...
Sep 22, 2022•2 hr 12 min
We’re officially back for a brand new season! In today’s episode, Greg discusses the research behind how resistance training range of motion impacts muscle growth, with a special focus on stretch-mediated hypertrophy. After that, Eric dives deep into the topic of reverse dieting, which is often touted as a remedy for metabolic adaptation and a strategy to facilitate easier and more sustainable weight loss. However, this popular approach was originally driven by industry marketing rather than sci...
Sep 15, 2022•2 hr 33 min•Ep. 96
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #13, Greg sits down with Eric Trexler to discuss cooking, leisure time activities (other than exercise), organization and efficiency tips, the loneliness epidemic, and a bunch of other miscellaneous topics. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with...
Sep 08, 2022•1 hr 38 min
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #12, Greg sits down with Eric Trexler to discuss celebrity look-alikes, facial hair, student loan forgiveness, pivotal life moments, least favorite jobs, music, movies, trolley problems, the Road to Enlightenment, and a bunch of other miscellaneous topics. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our new...
Sep 01, 2022•1 hr 38 min
Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #11, Greg sits down with Eric Trexler to discuss freak athletes, pets, luxury items, alternative careers, podcast recommendations, and a bunch of other miscellaneous topics. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutritio...
Aug 25, 2022•1 hr 32 min
In today’s episode, Eric kicks things off by answering two questions from listeners. The first is about proper mixing and storage of creatine, and the second is about rediscovering and restoring motivation to work out. Next, Greg provides a research-packed answer to a listener’s question about whether or not there is a point of diminishing returns when it comes to weight loss and walking. After that, Eric discusses a few issues in the world of research and academic publishing that should impact ...
Jul 14, 2022•1 hr 28 min•Ep. 95
In today’s episode, Eric shares a sauna update that explores the effects of sauna bathing on exercise recovery and training adaptations. Next, Greg presents a research review segment that covers the surprisingly positive effects of plyometric exercises on muscle hypertrophy. After that, Eric answers a listener’s questions related to intuitive eating, mindful eating, and health at every size. Finally, to play out the show, Eric revisits the topic of cultural life in Ohio. SUPPORT THE PODCAST Join...
Jul 07, 2022•1 hr 24 min•Ep. 94
In today’s episode, Eric discusses his newest article that describes the drawbacks of “cheat meals” while recommending some more advisable alternatives. After that, Greg presents a Research Review about the time course of detraining when you take some time off from the gym. Finally, Eric answers a listener’s question about the potential health benefits of sauna bathing, then closes out the show with some bluegrass music recommendations. SUPPORT THE PODCAST Receive our Research Spotlight newslett...
Jun 30, 2022•1 hr 30 min•Ep. 93
