The Stronger By Science Podcast

Walking Benefits and Pre-Sleep Protein

Episode Summary

In today’s episode, Greg presents a deep dive into the multifaceted benefits of walking. Rather than focusing exclusively on correlations from observational studies, this Research Roundup covers several meta-analyses of randomized controlled trials. During the conversation, Greg and Eric discuss how walking might impact general health and wellness, in addition to performance, recovery, and body composition. After that, Eric answers a listener’s question about pre-bed protein consumption, and Greg shares some interesting biographical information about the host of the show.

Episode Notes

In today’s episode, Greg presents a deep dive into the multifaceted benefits of walking. Rather than focusing exclusively on correlations from observational studies, this Research Roundup covers several meta-analyses of randomized controlled trials. During the conversation, Greg and Eric discuss how walking might impact general health and wellness, in addition to performance, recovery, and body composition. After that, Eric answers a listener’s question about pre-bed protein consumption, and Greg shares some interesting biographical information about the host of the show.

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TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (4:54)

Research Roundup: the multifaceted benefits of walking (6:26)

• Research Spotlight: Walking away from an early grave

Walking - general health and wellness implications (6:59)

• Daily Step Count and All-Cause Mortality: A Dose-Response Meta-analysis of Prospective Cohort Studies
• The effect of walking on fitness, fatness and resting blood pressure: A meta-analysis of randomised, controlled trials
• The effect of walking intervention on blood pressure control: a systematic review
• A meta-analysis of pedometer-based walking interventions and weight loss
• Walking for depression or depressive symptoms: A systematic review and meta-analysis
• Walking and primary prevention: a meta-analysis of prospective cohort studies
• Inactivity Causes Resistance to Improvements in Metabolism After Exercise
• Is there evidence that walking groups have health benefits? A systematic review and meta-analysis

Sedentary time - body composition and performance implications (33:30)

• Sedentary behaviours and their relationship with body composition of athletes
• Avoiding Cardio Could Be Holding You Back

Q&A: How much should I stress over a pre-bed protein feeding? (44:58)

• The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update
• Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men
• Casein Protein Supplementation in Trained Men and Women: Morning versus Evening
• Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation
• Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men

To Play Us Out: Get to know your host (57:38)

• Facts Buddy article