BMI, Plant-Based Protein, Stretching, and Mouthguards

The Stronger By Science Podcast

Summary

Greg and Eric are back for Season 4! This episode begins with a big announcement about what Greg and Eric have been up to (0:01:17), followed by some Good News (0:06:11) and Feats of Strength (0:19:49). After that, Eric discusses some new research that appears to vindicate plant-based proteins (0:28:48), and Greg discusses new research about how BMI, fat mass, and fat-free mass relate to mortality risk (0:49:03). They close out the show with some practical tips from a Coach’s Corner segment (1:15:33), a few miscellaneous Q&As (1:20:12), and some cooking info to wrap up the episode (2:13:58).

Links

• If you’d like to receive Research Roundup emails, please sign up for our email list.
• To join in on the SBS conversation, check out our Facebook group and subreddit
• Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

Time Stamps

We’ve been building a diet app! (0:01:17).

Good news (0:06:11).

Feats of Strength (0:19:49).

Research Review (0:28:48).

• Plant proteins revisited:
  https://pubmed.ncbi.nlm.nih.gov/26224750/.
  https://pubmed.ncbi.nlm.nih.gov/33670701/.
  https://pubmed.ncbi.nlm.nih.gov/33172506/.
  https://pubmed.ncbi.nlm.nih.gov/33599941/.
• Relation of body fat mass and fat-free mass to total mortality (0:49:03):
  https://academic.oup.com/ajcn/article/113/3/639/6092216

How your Myers-Briggs score dictates your intermittent fasting protocol (1:03:16).

Very brief p-ratio update (1:13:46).

• https://www.strongerbyscience.com/p-ratios/.
• https://www.strongerbyscience.com/p-ratios-rebuttal/.
• https://www.strongerbyscience.com/p-ratios-rebuttal-2/.
• https://www.youtube.com/watch?v=QACnWACSZrs.

Coach’s Corner (1:15:33).

Q&A (1:20:12).

Do mouthguards impact performance? (1:20:58).

• https://onlinelibrary.wiley.com/doi/10.1111/idj.12406.
• https://pubmed.ncbi.nlm.nih.gov/16888465/.
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6323169/.
• https://pubmed.ncbi.nlm.nih.gov/19583574/.
• https://pubmed.ncbi.nlm.nih.gov/22290521/.
• https://pubmed.ncbi.nlm.nih.gov/25187241/.

What are the connections between flexibility and hypertrophy or strength training? (1:24:44).

Is ATP supplementation effective for performance enhancement? (1:36:34).

Is phosphatidic acid supplementation effective? (1:40:40).

• https://www.researchgate.net/publication/340968601_Emerging_Nutritional_Supplements_for_Strength_and_Hypertrophy_An_Update_of_the_Current_Literature

Are sugar-sweetened beverages inherently bad for health? (1:49:26).

• https://academic.oup.com/ajcn/advance-article-abstract/doi/10.1093/ajcn/nqz271/5651310?redirectedFrom=fulltext
• https://pubmed.ncbi.nlm.nih.gov/31116420/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4199877/

Does neck strength influence concussion risk? (1:56:33).

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6222152/

Should volume, intensity, and/or frequency of training be titrated based on whether one is cutting or bulking? (2:04:51).

To Play Us Out: Olive oil blondies of Sohla El-Waylly (2:13:58): https://www.youtube.com/watch?v=oQk9JmtJ2Fc

Check Greg’s Instagram for macro-friendly meal prep recipes: https://www.instagram.com/gregnuckols/

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.