The Stronger By Science Podcast

The Stronger By Science Podcast Podcast

Greg Nuckols and Eric Trexler from Stronger By Science share evidence, anecdotes, and incoherent ramblings on training, nutrition, science, and life in general.

Effective Reps, Antioxidants, Optimal Training Volume, and Lauren Colenso-Semple
In this episode, Eric Trexler formally announces that he is a different person than Eric Helms. Greg shares some impressive feats of strength, Eric shares a Research Review segment about how antioxidants relate to nitric oxide and hypertrophy, and Greg tells us all about his new article on the concept of “effective reps.” Greg and Eric also interview Lauren Colenso-Semple, who tells us about muscle fiber types, her recent study on training volume for resistance-trained females, and the optimal Doritos flavo...

Effective Reps, Antioxidants, Optimal Training Volume, and Lauren Colenso-Semple
In this episode, Eric Trexler formally announces that he is a different person than Eric Helms. Greg shares some impressive feats of strength, Eric shares a Research Review segment about how antioxidants relate to nitric oxide and hypertrophy, and Greg tells us all about his new article on the concept of “effective reps.” Greg and Eric also interview Lauren Colenso-Semple, who tells us about muscle fiber types, her recent study on training volume for resistance-trained females, and the optimal Doritos flavo...

Q&A: Dreamer Bulks, Concurrent Training, Recovery Modalities, and Valuing Research
In today’s episode, Greg and Eric field listener questions about the optimal rate of weight gain while bulking, rep ranges for hypertrophy, soreness, concurrent training, recovery modalities, and more. To finish off the episode, Greg and Eric explain why research should still broadly be valued and utilized, despite the likelihood that there’s some pretty low-quality research hiding within the overall body of literature.Remember: We have a NEW process for submitting questions! If you want your questions answ...


Q&A: Dreamer Bulks, Concurrent Training, Recovery Modalities, and Valuing Research
In today’s episode, Greg and Eric field listener questions about the optimal rate of weight gain while bulking, rep ranges for hypertrophy, soreness, concurrent training, recovery modalities, and more. To finish off the episode, Greg and Eric explain why research should still broadly be valued and utilized, despite the likelihood that there’s some pretty low-quality research hiding within the overall body of literature. Remember: We have a NEW process for submitting questions! If you want your questions ans...

Changing Your Mind, Internet Arguments, Metabolic Adaptation, and Leigh Peele
In this episode, Eric has some grievances to get off his chest, and Greg and Eric team up on “Feats of Strength” to highlight some impressive lifts and pay tribute to a legend. Eric has a Coach's Corner segment about some practical aspects of metabolic adaptation during weight loss, and a new “Question of the Day” segment challenges Eric and Greg to share some ideas they’ve changed their mind about throughout their careers. Finally, Greg shares some cooking tips for making macro-friendly (but flavorful) ste...

Q&A: Keto, Rapid Fat Loss, Deadlifts, and Faulty Movement Patterns
In today’s episode, Greg and Eric field listener questions about the keto diet, rapid fat loss, carryover between squat and deadlift, corrective exercises for faulty movement patterns, and much more. To finish off the episode, Greg and Eric share some great reading materials for trainers looking to expand their training knowledge, and some tips for students hoping to excel academically. Remember: If you want your questions answered on a future episode, submit them using one of the following links: https://w...


Sleep, Response Heterogeneity, and Dr. Brandon Roberts
TIME STAMPS 0:00:40 Feats of Strength 0:21:26 Research Review: myostatin, follistatin, the hormone hypothesis, and sleep’s effects on fat loss Studies discussed: https://www.ncbi.nlm.nih.gov/pubmed/31240397 https://www.ncbi.nlm.nih.gov/pubmed/11782267/ https://www.ncbi.nlm.nih.gov/pubmed/21327794 https://www.ncbi.nlm.nih.gov/pubmed/29257792 https://www.ncbi.nlm.nih.gov/pubmed/20921542 0:49:32 Research Roundup: sleep’s effects on performance, and new research on caffeine and sleep quality Studies discussed: ...

Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders
Remember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook, Instagram, and Twitter. TIME STAMPS 0:00:49 What is the best way to calculate volume for hypertrophy training? 0:10:23 How does marijuana affect recovery from strength and hypertrophy training when it’s smoked, eaten, or vaped? 0:24:06 How important are warm-ups, and what constitutes an effective warm-up? What are some common misconceptions about warm-ups? 0:37:26 Is it beneficial to in...

Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley
TIME STAMPS 0:00:45 Greg advertises his new premium service for up-and-coming fitness professionals 0:05:16 Feats of Strength (In Memoriam): Gene Rychlak 0:09:23 Coach’s Corner: Bench press tips 0:10:27 Squeezing the bar 0:12:05 Falling into the bench to lock out 0:19:55 The history of intermittent fasting in the fitness world 0:26:49 What research has taught us about intermittent fasting and time-restricted feeding Meta-analyses on intermittent fasting strategies: https://www.ncbi.nlm.nih.gov/pubmed/294196...


Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises
Remember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook, Instagram, and Twitter. TIME STAMPS 0:00:41 Is there any benefit of adding electromyostimulation (EMS) to your training for strength or hypertrophy? If so, how should it be used? Relevant studies: https://www.ncbi.nlm.nih.gov/pubmed/21993042 https://www.ncbi.nlm.nih.gov/pubmed/22067247 0:07:32 What are the effects of alcohol consumption on body composition? 0:19:44 I’ve been lifting fo...

Coaching Cues, Fat-Free Mass Index, Non-Responders, and Dr. Brad Dieter
0:00:41 The Stronger By Science Media Empire expands to SoundCloud, joining the likes of Lil Yachty, Lil Uzi Vert, Lil Pump, and Takeshi 6ix9ine 0:01:27 Feats of strength 0:10:32 Coach’s Corner: Using over-exaggerated cues. The MASS article that was referenced. The research article it was based on. 0:22:50 Research Roundup 0:23:14 Fat-free mass index. Studies discussed: one, two. 0:34:45 Dietary nitrate. Studies discussed: one, two. 0:44:11 Caffeine. Studies discussed: one, two. 0:53:09 Statistics. Studie...

Q&A: Hormonal Contraceptives, Rates of Weight Loss/Weight Gain, Timeline of Training Adaptations
Remember: If you want your questions answered on a future episode, submit them using one of the following links: https://www.facebook.com/gregory.nuckols/posts/10156245869443779 https://www.instagram.com/p/Bx0ugZHl1GV/ https://twitter.com/GregNuckols/status/1131711576426389513 TIME STAMPS 0:00:41 – USA > The Netherlands 0:03:12 – How do birth control and menstrual cycle hormones affect periodization? Should I program with that in mind? 0:12:02 – If you’re trying to lose fat but maintain performance, what is...


Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms
Time stamps: 0:00:28 Addressing the ludicrous allegations that we didn’t create the first ever fitness podcast 0:03:05 Addressing the very true allegations that we are mad at Omar Isuf and Eric Helms 0:05:44 Feats of strength; Greg forgets that Brian Shaw is American 0:18:53 A discussion on drug testing in sport Papers discussed: Cohen et al 2014, Van Wagoner et al 2017 0:40:10 Research round-up: New studies on protein and overfeeding Papers discussed: Charidemou et al, Kassis et al, Johannsen et al. 0:55:...

Q&A: CBD, Junk Volume, Eccentric Training, and Building a Following in Fitness
Remember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook, Instagram, and Twitter. TIME STAMPS 3:31 “What is your opinion on CBD?” 10:07 “Does volume or intensity drive strength gains?” 20:10 “Is ‘junk volume’ a real thing?” 23:53 “If we say that metabolite accumulation may play a causative role in hypertrophy, shouldn’t that mean that supplements designed to enhance the pump actually increase hypertrophy?” 39:14 “I’ve read that having a lower ...

Caffeine and Health, Sex-Based Caffeine Differences, and IPF World Champion Natalie Hanson
Time stamps: 1:01 Fitness podcasters: you’re on notice 3:01 Feats of strength 15:38 Research Review. “25 cups of coffee per day is not unhealthy”- any truth to this? Study abstract 19:43 Who the hell is drinking 25 cups of coffee a day? 21:09 What happens when you turn a continuous variable into a grouped variable? 33:43 Is caffeine bad for heart health? 35:18 What’s the highest daily caffeine dose that seems to be okay? 37:52 What factors affect caffeine metabolism and the relationship between caffeine and...


Q&A: Dropping Weight, Building Strength to Promote Hypertrophy, and Training Around Pain
Remember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook, Instagram, or Twitter. TIME STAMPS 0:57 “Is there any carry over or need to develop strength in the 1-5 rep range in order for that strength to be carried over into the 8-12 rep range for hypertrophy promotion?” Meta-analysis of high load vs. low-load training; similar hypertrophy in spite of different strength gains. Also worth noting that the theory behind reverse linear periodizatio...

Supplement Regulation, Steroids, and Rick Collins, Esq.
To keep up with Rick Collins and all of his work in the realm of steroid and supplement law, check him out on Facebook, Instagram, his website, or his regular column in Muscular Development magazine. TIME STAMPS 0:36 Eric is sick of being called “The Next Bo Jackson” 5:50 Greg shares some feats of strength 27:39 Eric defends himself against baseless accusations of methamphetamine use 30:08 How exactly are dietary supplements regulated by the government? Note: For more information on this topic, be sure to c...

Q&A: Beltless Training, Leucine, and the Health Benefits of Strength
Stronger By Science will now be releasing an episode every single week. Every other episode will be a “Question & Answer” (Q&A) episode, in which Eric and Greg answer questions submitted by listeners. If you want your questions answered on a future episode, please submit them using any of the following links: Facebook post Instagram post Twitter post Timestamps 1:30 Should you change the way you train as you approach the age of 40 (and beyond)? How and why do performance and recovery change as we age? 11:42...


Sex Differences in Fatigue and Recovery, and Dr. Jason Cholewa
Timestamps 00:02:09 Introducing Master Greg Nuckols 00:06:06 Eric was confused at The Avengers: Endgame 00:09:44 Feats of Strength: John Haack, Marianna Gasparyan 00:16:35 Background and rationale for Greg’s study (fatigue and recovery differences between men and women) 00:32:26 Study design and methods for Greg’s study 00:42:18 A summary of the results of the study 00:46:38 How do Greg’s results apply to “real world” training? 00:52:33 To Play Us Out: Advice for pursuing a degree in Exercise Science 01:06:...

Creatine, Genetics, and Dr. Peter Fitschen
Outline and Timestamps 0:00:00 Preview of today’s topics 0:01:15 Introductions 0:02:38 Format of the podcast and (low) expectations 0:10:59 Discussion on the link between creatine and hair loss 0:17:48 Summary of study linking creatine to hair loss 0:24:16 Does an increase in DHT necessarily mean more rapid hair loss? And how does this relate to anabolic steroids and hair loss? 0:26:28 Interesting theories from the hair loss literature 0:31:40 The interaction between caffeine and creatine, and gastrointesti...