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Good news: COVID vaccines, open science (0:04:12).
Feats of Strength (0:17:16).
Research Roundup (0:24:33).
Optimal Protein Intake (0:25:15).
- Article discussed: Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials.
Essential Amino Acids (0:35:39).
- Article discussed: Essential Amino Acids and Protein Synthesis: Insights into Maximizing the Muscle and Whole-Body Response to Feeding
Meal Timing (0:42:55).
- Articles discussed: Late eating is associated with cardiometabolic risk traits, obesogenic behaviors, and impaired weight loss.
- Higher eating frequency is associated with lower adiposity and robust circadian rhythms: a cross-sectional study.
- Impact of Meal Frequency on Anthropometric Outcomes: A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials.
- Danny Lennon’s article on chrononutrition.
Preceding a Hypertrophy Phase with a Strength Phase (0:52:22).
- Article discussed: Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men.
Sleep and Hunger (1:13:45).
- Article discussed: Caloric and Macronutrient Intake and Meal Timing Responses to Repeated Sleep Restriction Exposures Separated by Varying Intervening Recovery Nights in Healthy Adults.
- Articles discussed: The emerging role of lactate as a mediator of exercise-induced appetite suppression.
- Resistance to exercise-induced weight loss: compensatory behavioral adaptations.
- Potential involvement of lactate and interleukin-6 in the appetite-regulatory hormonal response to an acute exercise bout.
- Lactate as a Signaling Molecule That Regulates Exercise-Induced Adaptations.
Muscle Memory (1:40:07).
- Article discussed: Muscle memory: myonuclear accretion, maintenance, morphology, and miRNA levels with training and detraining in adult mice.
To Play Us Out: Major food conspiracies (1:49:15).