The Stronger By Science Podcast

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 res...

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-p...

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...

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 wei...

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 br...

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 R...

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...

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 th...

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. Final...

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 wi...

Today’s show begins with a recap of results from the men’s division of the IPF world championships and USAPL Mega-Nationals. After that, Eric revisits the topic of beta-ecdysterone and turkesterone supplementation in light of some controversy within the supplement industry. Next, Greg discusses the newest Stronger By Science article by Cameron Gill, which explores the most commonly neglected movem...

Today’s show begins with a recap of results from the women’s division of the IPF world champions. After that, Greg shares a hybrid Article Discussion/Tech Support segment about a new article covering MacroFactor’s revamped food logging system, which makes it (objectively) the fastest food logger on the market. After that, Greg and Eric debut the “Armchair Scientist’s Corner,” a spinoff of the Coac...

In today’s episode, Greg and Eric revisit the topic of buffering supplements and fatigue as Eric presents a Research Review about the mechanisms driving neuromuscular fatigue. After that, Greg discusses his cover story from the most recent issue of the MASS Research Review, which is also available at strongerbyscience.com. In the article, Greg explores under-representation of female participants w...

Today’s episode begins with a spoiler in the Feats of Strength segment, as we discuss the winner of this year’s World’s Strongest Man competition. After that, Eric presents a Research Roundup segment about buffering strategies. The segment is mostly about new research on beta-alanine and a couple of related ingredients (carnosine and anserine), but also includes discussions about hyperventilation...

Today’s episode begins with two unconventional but remarkable Feats of Strength. After that, Eric presents a Research Review segment about the deleterious effects of sedentary time (even in people who regularly exercise), and some practical strategies for reducing sedentary time. Next, Greg reviews a study linking certain masculine traits to mating success, which has been spread widely (and misint...

Today’s show is an uncharacteristically anecdote-heavy episode of the podcast. After Greg shares some new Feats of Strength, Eric presents a Coach’s Corner segment about a modified version of the “one-meal-a-day” (OMAD) eating pattern. This strategy, which may be described as protein-sparing-modified-time-restricted-eating, aims to capitalize on the potential upsides of OMAD while attenuating the...

Today’s episode features two remarkable Feats of Strength – one from a human, and one from a tree. After that, Eric presents a Research Review segment in defense of dietary fiber, and Greg responds to some feedback about previous segments on oral contraceptives and the impact of exercise on mortality. Finally, the show closes with a discussion about how to encourage people to start exercising (and...

Today’s episode features a crazy (and historic) Feat of Strength, which leads into a discussion about whether or not sumo deadlifting is cheating. After that, Eric answers a few questions from listeners about topics including easy vegetarian protein sources, how to deal with a tendency to procrastinate, how long a weight loss phase can last, and whether or not you should have a maintenance phase i...

Today’s episode features a huge breakthrough in Eric’s Road to Athens segment, which leads to a mini Coach’s Corner segment about training around hip pain. After that, Eric discusses his recent Stronger By Science article about body recomposition and gaining strength or muscle mass while in a caloric deficit. Finally, much of the show is dedicated to reviewing the research covered in the newest “B...

Today’s episode features a big milestone in Greg’s Road to the Stage update, followed by a Research Review that’s sure to stir up some controversy and debate. Researchers recently reported that a little bit of resistance training is associated with lower risk of chronic disease and mortality, but doing more than 2-2.5 hours per week appeared to be considerably worse than doing only 30-60 minutes p...

Today’s episode features a Road to the Stage update by Greg, followed by a fascinating Research Review about the effects of spirulina supplementation on symptoms of allergic rhinitis. After that, Greg and Eric answer a few questions from listeners, covering topics including the effects of dietary fat intake on satiety, the pros and cons of supplementing with vitamins and fish oil, and the utility...

To begin today’s episode, Greg and Eric clear the air and provide some updates about the recent chaos within the Stronger By Science Cinematic Universe. After that, Greg shares some Feats of Strength, followed by a Q&A segment. Topics covered include scaling protein recommendations to various body size metrics, how muscle fiber types should (or should not) impact your approach to training, how con...

In today’s episode, Greg and Eric explore the art and science of “peaking” for physique athletes. The discussion covers carbohydrate loading, water intake adjustments, and electrolyte manipulation for the purpose of transient physique optimization. This conversation digs into the limited research available, while also providing practical recommendations guided by a combination of scientific eviden...

In today’s episode, Eric discusses the ins and outs of protein digestion speed, and why you probably don’t have to worry about consuming “fast proteins” post-workout and “slow proteins” pre-bed. After that, Greg and Eric field a number of questions from listeners, covering a range of topics including the relationship between exercise variety and hypertrophy, how to train for greater bone density,...

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 co...