The Stronger By Science Podcast

Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training

Episode Summary

Just in time for Valentine’s Day, Greg and Eric are back with another episode. First, Greg shares some recent Feats of Strength. Next, Greg & Eric answer some listeners’ questions about topics such as resting metabolic rate prediction equations, electromyography, vitamin D and fish oil supplementation, standing desks, and more. That’s followed by a Research Roundup segment, which covers recent research on plant-based proteins, training shy of failure, and artificial sweeteners, in addition to a critical review of “Why We Sleep.” Finally, the relationship between lifting technique and injury risk is discussed in a brief Coach’s Corner segment, and Greg shares some sous vide cooking tips to close out the episode.

Episode Notes

Just in time for Valentine’s Day, Greg and Eric are back with another episode. First, Greg shares some recent Feats of Strength. Next, Greg & Eric answer some listeners’ questions about topics such as resting metabolic rate prediction equations, electromyography, vitamin D and fish oil supplementation, standing desks, and more. That’s followed by a Research Roundup segment, which covers recent research on plant-based proteins, training shy of failure, and artificial sweeteners, in addition to a critical review of “Why We Sleep.” Finally, the relationship between lifting technique and injury risk is discussed in a brief Coach’s Corner segment, and Greg shares some sous vide cooking tips to close out the episode.

Time Stamps

(0:00:26) Happy Valentine’s Day from the Stronger By Science Family.

(0:02:41) Feats of Strength.

Q&A:

• (0:14:06) Can you cover the (in)accuracy of online RMR calculators?
• (0:25:34) Lots of questions about EMG, stemming from the recent Barbalho study.
• Study link: https://www.ncbi.nlm.nih.gov/pubmed/31975359. 
• (0:40:10) I've heard that having additional muscle mass can have effects on metabolism. Is this true?
• (0:44:58) When combining unilateral and bilateral training in the same session, is it more advantageous to do unilateral or bilateral first?
• (0:50:53) Do either of you guys still see a point in vitamin D and fish oil supplementation?
• (1:23:19) If I was born with poor lifting genes, yet continued to perform resistance exercises out of passion, and then give birth to a child who inherited my poor genes, who also performed resistance exercise...how many generations of children would be needed before a noticeable difference in lifting-specific genes was present?
• (1:32:16) Are standing desks scientifically any better for athletes then sitting all day and how is that quantifiable?

Research Roundup

• (1:42:43) Differential Responses of Blood Essential Amino Acid Levels Following Ingestion of High-Quality Plant-Based Protein Blends Compared to Whey Protein-A Double-Blind Randomized, Cross-Over, Clinical Trial. Study: https://www.ncbi.nlm.nih.gov/pubmed/31817691. 
• (1:51:41) Non-failure training for strength. Study: https://www.ncbi.nlm.nih.gov/pubmed/26666744. 
• (2:06:32) Artificial sweeteners.
• Effects of Stevia Extract on Postprandial Glucose Response, Satiety and Energy Intake: A Three-Arm Crossover Trial. Study: https://www.ncbi.nlm.nih.gov/pubmed/31842388. 
• Short-Term Impact of Sucralose Consumption on the Metabolic Response and Gut Microbiome of Healthy Adults. Study: https://www.ncbi.nlm.nih.gov/pubmed/31258108.

(2:28:04) A critical review of “Why We Sleep.” Article: https://guzey.com/books/why-we-sleep/.

(2:43:39) Coach’s Corner: Lifting technique and injury risk. Roundtable link: https://www.youtube.com/watch?v=Tt1869DNYLY.

(2:54:45) To Play Us Out: Sous vide cooking tips.