Q&A Database:
Nutrition and Body Composition

Every week on the podcast, Greg Nuckols and Eric Trexler discuss recent research and answer listeners’ questions about anything and everything related to training, nutrition, science, and life in general.

Here, we’ve compiled all of the nutrition and body composition topics discussed and questions answered on the podcast along with time-stamped links so you can quickly jump around and find the content you’re most interested in.

You should also subscribe on Apple PodcastsGoogle PodcastsStitcher, or wherever you get your podcasts to make sure you’re getting new episodes and answers to your questions every week.

All nutrition & body comp questions

Contest or Meet Preparation

Eric has mentioned a couple times that he’s gotten down to 1500 calories during prep. Other than copious amounts of shredded chicken, what would the most nutritionally-complete 1500 calorie meal plan look like?

Q&A: Training frequency, reducing caloric intake on rest days, and isometric training


What’s the best way to cut weight for powerlifting, in terms of performance?

Episode 5: Q&A: Dropping Weight, Building Strength to Promote Hypertrophy, and Training Around Pain


What are some different strategies for making weight for strength sports?

Episode 1: Creatine, Genetics, and Dr. Peter Fitschen


How do you decide when to bump up or down a weight class?

Episode 6: Caffeine and Health, Sex-Based Caffeine Differences, and IPF World Champion Natalie Hanson


Is there a big focus on nutrition among higher-level strongman competitors? Are there any specific diets that are currently popular or trending?

Episode 26: Protein, Fiber, Phototherapy, and Intro to Strongman with James Deffinbaugh


What is Eric Helms’ approach to prepping for bodybuilding competitions?
When you get late into a weight loss phase, do you cut down training volume or intensity?

Episode 8: Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms


Is Eric Helms doing anything to proactively address reductions in non-exercise activity thermogenesis (NEAT) during contest prep?

Episode 8: Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms


Cutting

Can Greg elaborate on his hypothesis that strength loss during weight loss may be due to upper body glycogen loss? How long does it take to restore glycogen once you go back to maintenance? 

Bonus Live Q&A: Energy Constraint Model, Training Volume, Creatine Kinase Levels, and More


What’s your take on short bulk/cut cycles?

Episode 62: Energy Deficiency, Training Frequency, and Beginner Gains


Should athletes focused on cutting weight in a caloric deficit be worried about micronutrient deficiency?

Episode 49: Protein & Kidney Function; Cholesterol & Training Adaptations


If strength/size gains come back relatively quickly after a cut, is there any benefit to cutting at a less conservative pace in order to spend a higher percentage of the year in a lean bulking phase?

Episode 48: Breakfast, Glycine, Muscle Knots, and Trigger Points


Can cold exposure be used as a fat loss strategy?

Episode 44: Caffeine Genes, Brown Adipose Tissue, Concurrent Training, and Hangovers


When experiencing strength loss while cutting, how can you tell if the loss in strength is a natural part of being in a caloric deficit, or a result of overreaching?

Q&A: Training frequency, reducing caloric intake on rest days, and isometric training


Coach’s Corner – Programming your training during weight loss

Episode 33: Doping, Collagen, Goals, and Hyperplasia


Non-exercise activity thermogenesis (NEAT) and weight loss/weight regain (With James Krieger)

Episode 30: Fructose, Knee Sleeves, Weight Loss Variability, and James Krieger


Research Roundup – Weight loss success is highly, highly individual

Studies discussed: 1, 2, 3, 4, 5

Episode 30: Fructose, Knee Sleeves, Weight Loss Variability, and James Krieger


There has been a lot of discussion about bulking on recent shows. I would be interested in hearing about practical recommendations regarding the frequency of bulking and cutting. How often is common? Is there a ceiling where it’s no longer effective, or even harmful, over a given time period?

Episode 25: Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters


What is your opinion on mini cuts during an extended gaining phase? How long a mini cut should be, how aggressive should the caloric deficit be, and what should be training like?

Episode 21: Q&A: BCAAs, Mini-Cuts, Sex Differences, and First Meet Tips


What are the repercussions of rapid fat loss? How can you achieve rapid fat loss while minimizing the repercussions as much as possible?

Episode 15: Q&A: Keto, Rapid Fat Loss, Deadlifts, and Faulty Movement Patterns


If you’re trying to lose fat but maintain performance, what is the “optimal” rate of weight loss?

Episode 9: Q&A: Hormonal Contraceptives, Rates of Weight Loss/Weight Gain, Timeline of Training Adaptations


What should you do after a weight loss goal is achieved?

Episode 16:Changing Your Mind, Internet Arguments, Metabolic Adaptation, and Leigh Peele


Bulking

What’s your take on short bulk/cut cycles?

Episode 62: Energy Deficiency, Training Frequency, and Beginner Gains


Is there a simple way to judge if I’m gaining too much fat during a bulk?

Episode 49: Protein & Kidney Function; Cholesterol & Training Adaptations


Do you think it would be beneficial to implement “diet breaks” while bulking?

Episode 34: Cell Swelling, Genetic Ceilings, Touch-and-Go Deadlifts, and Load-Specific Adaptations


Do “hardgainers” benefit from exceeding one gram of protein per pound of body weight? Do you see much in the literature about “hardgainers” who are female?

Episode 29: Q&A: High Protein Diets, Hardgainers, Exercise Variety, and Bone Adaptations


What is your opinion on mass gainers?

Episode 27: Q&A: Bands, Chains, Useful Supplements, and Tweaking Your Program


There has been a lot of discussion about bulking on recent shows. I would be interested in hearing about practical recommendations regarding the frequency of bulking and cutting. How often is common? Is there a ceiling where it’s no longer effective, or even harmful, over a given time period?

Episode 25: Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters


When bulking, what are the pros and cons of utilizing a rapid rate of weight gain?

Studies discussed: 1, 2

Episode 17: Q&A: Dreamer Bulks, Concurrent Training, Recovery Modalities, and Valuing Research


When bulking, should you continuously re-calculate your maintenance calorie requirements as you go?

Episode 9: Q&A: Hormonal Contraceptives, Rates of Weight Loss/Weight Gain, Timeline of Training Adaptations


Fasting

How much does fasted training impair performance? How much does this actually matter for goals related to health and body composition (rather than performance goals)?

Episode 58: Q&A Extravaganza


How your Myers-Briggs score dictates your intermittent fasting protocol.

Episode 55: BMI, Plant-Based Protein, Stretching, and Mouthguards


Are there any merits to this study (https://tinyurl.com/y2mzemnw)? Are its conclusions accurate?

Episode 27: Q&A: Bands, Chains, Useful Supplements, and Tweaking Your Program


Are there benefits of fasted cardio for performance?

Episode 19: Q&A: Fasted Training, Training Frequency, and How Much Research is Enough?


Is fasting more effective than normal calorie restriction when it comes to retaining muscle mass whilst losing body fat?

Episode 13: Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders


What is the history of intermittent fasting in the fitness industry?

Episode 12: Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley


What has the research taught us about intermittent fasting and time-restricted feeding?

Meta-analyses on intermittent fasting strategies:
https://www.ncbi.nlm.nih.gov/pubmed/29419624
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924195/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6304782/

Studies on time-restricted feeding:
https://www.ncbi.nlm.nih.gov/pubmed/27550719
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4635036/
https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-1044-0?s=ovzgowspzgzjrjm83r95
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645638/
https://www.ncbi.nlm.nih.gov/pubmed/29754952

Episode 12: Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley


What are the potential mechanisms by which time-restricted feeding could be superior?

Episode 12: Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley


Is it ever beneficial to lift weights in a fasted state?

Episode 23: Q&A: Carbs, Sodium, and Experimenting with Your Training


I train very early in the morning and drink a protein shake prior to training. Anything else you recommend to do or eat before working out in a fasted state?

Episode 23: Q&A: Carbs, Sodium, and Experimenting with Your Training


Metabolic Adaptation

Research Review: Age, sex, and energy expenditure

Episode 63: Metabolic Rate, Blood Flow Restricted Training, and Turkesterone


Coach’s Corner: Estimating total daily energy expenditure 

Episode 63: Metabolic Rate, Blood Flow Restricted Training, and Turkesterone


Research Review: Constrained energy model, hot dogs & lifespan. 

Episode 64: Constrained Energy, Modeling Hypertrophy, and Effects of Aging on Performance


Energy compensation and energy constraint model (Pontzer study)  

Bonus Live Q&A: Energy Constraint Model, Training Volume, Creatine Kinase Levels, and More


Can surplus calories eventually become maintenance calories? 

Bonus Live Q&A: Energy Constraint Model, Training Volume, Creatine Kinase Levels, and More


Research Review: Recovering from a diet or relative energy deficiency

A Review of Nonpharmacological Strategies in the Treatment of Relative Energy Deficiency in Sport

The Metabolic Adaptation Manual: Problems, Solutions, and Life After Weight Loss

Episode 62: Energy Deficiency, Training Frequency, and Beginner Gains


Research Roundup – Metabolic adaptation

Study

Episode 57: Caffeinated Naps, Intuitive Eating, and Q&A Catch-Up


The First Bodybuilding Refeed Research (with Eric Helms)

Episode 51: 2020’s Most Notable Research (with guests Eric Helms and Mike Zourdos)


Metabolic adaptation is an illusion, only present when participants are in negative energy balance

Study Reviewed

Episode 47 – Bench Angles, Appetitive Traits, and Mesocycle Progression


Can you cover the (in)accuracy of online RMR calculators?

Episode 35: Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training


How long does it take to metabolically recover from long-duration diets?

Episode 19: Q&A: Fasted Training, Training Frequency, and How Much Research is Enough?


What are the best strategies to reverse the effects of metabolic adaptation from a fat loss phase, while minimizing fat gain?

Episode 11: Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises


In regards to re-feeds and/or diet breaks, from what I understand at least 2 consecutive days of re-feeding is needed to have any impact on the metabolic adaptations of a prolonged calorie deficit (3 days is probably better). That being said, how much of an effect does it really have, and is the cost to benefit ratio really worth it?

Episode 7: Q&A: CBD, Junk Volume, Eccentric Training, and Building a Following in Fitness


Is starvation mode a real thing?

Episode 16: Changing Your Mind, Internet Arguments, Metabolic Adaptation, and Leigh Peele


Protein

What’s the lowest protein intake someone could eat while still building an appreciable amount of muscle? 

Episode 67: Calorie Restriction, Protein Restriction, App Updates


Why don’t MPS results match up with hypertrophy results? 

Episode 67: Calorie Restriction, Protein Restriction, App Updates


How does MPS caused by protein consumption compare to the magnitude of MPS caused by resistance training?

Episode 58: Q&A Extravaganza


You’ve already met your calorie intake target for the day, but you haven’t reached your protein target yet. Should you eat more protein and go over your calorie target?

Episode 58: Q&A Extravaganza


Research Review: Plant proteins revisited

Studies reviewed: 1, 2, 3, 4.

Episode 55: BMI, Plant-Based Protein, Stretching, and Mouthguards


Research Roundup – Protein
  • Studies discussed: 1, 2

Episode 53: Protein, Fish Oil, Glycogen, and What Limits Muscle Growth


Research Roundup – Optimal Protein Intake

Article discussed

Episode 52: Protein, Lactate, and Strength Phases to Boost Hypertrophy


Research Review: High-protein diets and kidney function

Studies discussed: 1, 23

Episode 49: Protein & Kidney Function; Cholesterol & Training Adaptations


What is the optimal speed for consumption of a protein bolus?

Episode 46: Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up


Is there a link between high-protein diets and kidney stones?

Episode 46: Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up


Two protein questions. 1) There are huge discrepancies with protein recommendations. Some organizations recommend as low as 0.36g per pound, but some bodybuilders eat 400-500g per day. Where is the sweet spot, and is it possible to over-do it? 2) For my total daily protein intake, should I only count proteins from animal and dairy sources, since they are considered “high-quality” or “complete” proteins?

Episode 38: Immune Function, Home-Based Workouts, Fat Burners, and Lifting with Long Limbs


Research Roundup – Differential Responses of Blood Essential Amino Acid Levels Following Ingestion of High-Quality Plant-Based Protein Blends Compared to Whey Protein-A Double-Blind Randomized, Cross-Over, Clinical Trial.

Study

Episode 35: Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training


How does my pre-workout meal look? 2 scoops of whey, 10g of dextrose, 30-45 minutes before working out. Also, would there be any benefit of a post-workout shake?

Episode 34: Cell Swelling, Genetic Ceilings, Touch-and-Go Deadlifts, and Load-Specific Adaptations


Research Roundup – Effects of Dietary Protein Quantity on Bone Quantity following Weight Loss: A Systematic Review and Meta-analysis

Episode 34: Cell Swelling, Genetic Ceilings, Touch-and-Go Deadlifts, and Load-Specific Adaptations


High Compared with Moderate Protein Intake Reduces Adaptive Thermogenesis and Induces a Negative Energy Balance during Long-term Weight-Loss Maintenance in Participants with Prediabetes in the Postobese State: A PREVIEW Study.

Episode 33: Doping, Collagen, Goals, and Hyperplasia


Are there any downsides associated with high protein diets? Is the “one gram per pound of body weight” rule good?

Study referenced: 1

Episode 29: Q&A: High Protein Diets, Hardgainers, Exercise Variety, and Bone Adaptations


Research Roundup – Castro et al: Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners

Episode 28: Glycogen Loading, Lower Back Pain, PowerBuilding, and Physical Culture with Ben Pollack


Is there any benefit to a “personalized” protein supplement blend, or is it just an excuse to increase the price?

Episode 27: Q&A: Bands, Chains, Useful Supplements, and Tweaking Your Program


Considering the result of this 2014 study, would you see similar long-term results from eating a normal amount of a whole protein source, or a smaller protein dose that is supplemented with extra leucine?

Article on dietary amino acid balance and hyperphagia.

Episode 3: Q&A: Beltless Training, Leucine, and the Health Benefits of Strength


What does the research say about protein and overfeeding?

Papers discussed: Charidemou et alKassis et alJohannsen et al.

Episode 8: Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms


Research suggests there is a refractory period for muscle protein synthesis following protein ingestion. Will eating a snack with protein between meals disrupt protein synthesis?

Articles discussed: 1, 2

Episode 11: Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises


Keto

Keto for hypertrophy

Studies Reviewed: 1, 2.

Episode 60: Capsaicin, Multivitamins, and Time Off


How do you define a ketogenic diet?

Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull


What are the potential benefits of adopting a ketogenic diet?

Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull


For a ketogenic diet, how low do carbs need to be? Does it vary from person to person?

Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull


Does high protein intake kick you out of ketosis?

Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull


How do you know if you’re in ketosis or not?

Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull


Do you really need to have high fat intake, or is carb restriction sufficient?

Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull


How good or bad is the adherence rate in keto diet studies?

Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull


What are the potential drawbacks of a ketogenic diet? What micronutrients might be missing?

Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull


Do ketogenic diets have negative effects on cholesterol/blood lipids or hair loss?

Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull


Is it possible to predict who will respond relatively well (or poorly) to a ketogenic diet?

Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull


What are the effects of keto on fat loss, muscle gain, and muscle retention?

Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull


What are the effects of keto on physical performance?

Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull


Is keto potentially helpful for any conditions other than certain types of epilepsy?

Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull


Are there any applications for ketone supplements?

Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull


Who is keto good for?

Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull


Gut Health

What exactly is “gut health”? (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro


Are “enterotypes” legit? (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro


Fiber (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro


Meat (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro


Artificial sweeteners and sugar alcohols (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro


Fermentable foods (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro


Prebiotics and probiotics (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro


Antibiotics (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro


Fecal transplants (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro


General Nutrition Questions

Research Review: Carbohydrate-insulin model versus energy balance model 

Episode 65: Carbohydrate-Insulin Model, Counting Calories, and Setting Up a Diet


SBS Article Discussion: The Definitive Diet Setup Guide 

Episode 65: Carbohydrate-Insulin Model, Counting Calories, and Setting Up a Diet


Research Review: Revisiting Diet Breaks and Refeeds 

Episode 66: Refeeds, Diet Breaks, Fructose, and Sodium


Thoughts on high sodium for strength sports? 

Episode 66: Refeeds, Diet Breaks, Fructose, and Sodium


Can athletes get around the negative effects of high sugar consumption because they are more active?

Episode 66: Refeeds, Diet Breaks, Fructose, and Sodium


I am a fitness instructor, and I have a female client who wishes to lose weight. I tried putting her on a caloric deficit, but she is not losing weight. Is it because she is lying about her diet or there might be other external factors? 

Episode 66: Refeeds, Diet Breaks, Fructose, and Sodium


Research Review: Calorie restriction and protein restriction for longevity 

Episode 67: Calorie Restriction, Protein Restriction, App Updates


Does alkaline water increase blood pH? Is it possible to eat or drink anything that would change blood pH? Does it matter? 

Episode 67: Calorie Restriction, Protein Restriction, App Updates


Coach’s Corner: How to set calorie targets 

Episode 64: Constrained Energy, Modeling Hypertrophy, and Effects of Aging on Performance


What is a normal creatine kinase level for people who are lifting? 

Bonus Live Q&A: Energy Constraint Model, Training Volume, Creatine Kinase Levels, and More


Research Review: Carbohydrate-insulin model versus energy balance model 

Episode 65: Carbohydrate-Insulin Model, Counting Calories, and Setting Up a Diet


SBS Article Discussion: The Definitive Diet Setup Guide

Episode 65: Carbohydrate-Insulin Model, Counting Calories, and Setting Up a Diet


Thoughts on the OMAD (one-meal-a-day) diet? How important is it to get protein and leucine right before sleep to continue muscle protein synthesis throughout the night?

Episode 61: Responders, Non-Responders, and Fish Oil


It is often said that one pound of fat loss corresponds to a deficit of around 3500 kilocalories. What about one pound of muscle loss? Is it possible to gain weight in an energy deficit, or to lose weight in an energy surplus?

Episode 62: Energy Deficiency, Training Frequency, and Beginner Gains


I have an upcoming surgery that will require 3-4 weeks without training. How should I eat to maintain my gains? How quickly can I return to lifting?

Episode 58: Q&A Extravaganza


Research Roundup: Effects of non-nutritive sweeteners on body weight

Study link
Episode 59: Beta-Alanine, Training Frequency, and Strength for Hypertrophy


Research Roundup – Intuitive eating

Study

Episode 57: Caffeinated Naps, Intuitive Eating, and Q&A Catch-Up


How important is good food, really?

Episode 57: Caffeinated Naps, Intuitive Eating, and Q&A Catch-Up


Are sugar-sweetened beverages inherently bad for health?

Relevant studies: 1, 2, 3.

Episode 55: BMI, Plant-Based Protein, Stretching, and Mouthguards


Research Roundup – Meal timing
  • Articles discussed: 1, 2, 3, 4

Episode 52: Protein, Lactate, and Strength Phases to Boost Hypertrophy


Research Review: Dietary cholesterol and training adaptations

Studies discussed: 1, 2, 3, 4, 5, 6

Episode 49: Protein & Kidney Function; Cholesterol & Training Adaptations


Should people be worried about “anti-nutrients?”

Episode 50: Q&A: Cortisol, Hydration, Anti-Nutrients, and Deadlift Recovery


How much water does the typical lifter need? Does timing of ingestion matter? Should water intake be reduced at night?

Episode 50: Q&A: Cortisol, Hydration, Anti-Nutrients, and Deadlift Recovery


What are the risks and benefits of using nicotine to suppress appetite and increase energy?

Episode 50: Q&A: Cortisol, Hydration, Anti-Nutrients, and Deadlift Recovery


Optimal breakfast to fuel training

Relevant studies: 1, 2, 3 

Episode 48: Breakfast, Glycine, Muscle Knots, and Trigger Points


Appetitive traits as targets for weight loss: The role of food cue responsiveness and satiety responsiveness

Study Reviewed

Episode 47 – Bench Angles, Appetitive Traits, and Mesocycle Progression


Based on its mercury content, how much canned tuna can you eat on a weekly basis?

FDA advice

Episode 46: Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up


Research Roundup – Four Weeks of Time-Restricted Feeding Combined With Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood Biomarkers

Study reviewed: Stratton et al.

Episode 44: Caffeine Genes, Brown Adipose Tissue, Concurrent Training, and Hangovers


Should nutrition be altered during a deload?

Episode 44: Caffeine Genes, Brown Adipose Tissue, Concurrent Training, and Hangovers


Best hangover cure/prevention tips?

Episode 44: Caffeine Genes, Brown Adipose Tissue, Concurrent Training, and Hangovers


What exactly influences our relationship with food, and how might we go about improving it? (with Dr. Krista Scott-Dixon)

Behavior Change and Eating Habits with Dr. Krista Scott-Dixon


What are some big or common mistakes that nutrition coaches make with their clients? (with Dr. Krista Scott-Dixon)

Behavior Change and Eating Habits with Dr. Krista Scott-Dixon


I’ve heard meal timing throughout the day is fairly inconsequential, but does the literature show any meaningful benefits to having high calorie workout days and low calorie rest days? Specifically for limiting fat accumulation?

Q&A: Training frequency, reducing caloric intake on rest days, and isometric training


Do you try to limit things like caffeine, artificial sweeteners, diet soda, or any calorie-free things, either during a weight loss diet or during maintenance or bulking phases?

Q&A: Training frequency, reducing caloric intake on rest days, and isometric training


Research Review: Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner On High-Calorie as Well as Low-Calorie Meals

Study

SBS Guest Article by Danny Lennon

Episode 37: Heart Rate Variability, Antagonist Stretching, and Chrononutrition


Research Roundup – Artificial Sweeteners and Risk of Stroke and Dementia

Studies discussed: 1, 2, 3, 4, 5, 6

Episode 36: Antioxidants, Injury Risk Factors, and the Conjugate Method


Article Discussion: “Antioxidants for Lifters: A Review of the Evidence”

Link to Eric’s article

Episode 36: Antioxidants, Injury Risk Factors, and the Conjugate Method


Research Roundup – Artificial sweeteners. Effects of Stevia Extract on Postprandial Glucose Response, Satiety and Energy Intake: A Three-Arm Crossover Trial.

Study

Episode 35: Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training”


Research Roundup – Short-Term Impact of Sucralose Consumption on the Metabolic Response and Gut Microbiome of Healthy Adults.

Study

Episode 35: Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training”


Coach’s Corner: Changing health-related habits and behaviors

Episode 32: Year in Review, Effective Reps and Antioxidants Revisited, Behavior Change, and Mike Tuchscherer


Hot Off the Presses: Antioxidants. Studies discussed:

Episode 32: Year in Review, Effective Reps and Antioxidants Revisited, Behavior Change, and Mike Tuchscherer


Can Eric discuss the recent “Game Changers” debate on the Joe Rogan podcast? Can he defend his indefensible review of the “Game Changers” movie, and defend his honor and integrity in the process?

Episode 31: Q&A: Myonuclei, Sodium Bicarbonate, Bands For Hypertrophy, and More Game Changers


Insulin hypothesis: Definition and shortcomings (With James Krieger)

Episode 30: Fructose, Knee Sleeves, Weight Loss Variability, and James Krieger


Hot Off The Press (Research Roundup) – High fructose diets

Study Discussed: 1

Episode 30: Fructose, Knee Sleeves, Weight Loss Variability, and James Krieger


More and more studies show that a plant based diet is healthier than one that includes meat and other animal products. How does this relate to gains and weight loss?

Episode 25: Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters


What are the evidence-based recommendations for red meat and processed meat consumption?

Episode 22: Red Meat, Deloads, and Pain with Dr. Michael Ray


What is your take on intuitive eating? Does our body have a built in mechanism which will increase hunger when our body registers the necessity for muscle growth?

Episode 19: Q&A: Fasted Training, Training Frequency, and How Much Research is Enough?


Is keto the best diet for weight loss?

Episode 15: Q&A: Keto, Rapid Fat Loss, Deadlifts, and Faulty Movement Patterns


What are the effects of alcohol consumption on body composition?

Episode 11: Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises


Can you eat fruit during a contest prep (or weight loss) diet?

Relevant studies: 1, 2, 3

Episode 11: Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises


Is there any benefit to manipulating dietary fat distribution throughout the week (in essence, “fat cycling”)?

Episode 9: Q&A: Hormonal Contraceptives, Rates of Weight Loss/Weight Gain, Timeline of Training Adaptations


Does blending your food render it less nutritious?

Episode 9: Q&A: Hormonal Contraceptives, Rates of Weight Loss/Weight Gain, Timeline of Training Adaptations


A recent paper came out stating that people who drink diet soda are more likely to have a stroke… is this actually true? Are there any legit concerns about artificial sweeteners?

Episode 10: Coaching Cues, Fat-Free Mass Index, Non-Responders, and Dr. Brad Dieter


What effect does processed food have on total daily calorie intake?

Episode 10: Coaching Cues, Fat-Free Mass Index, Non-Responders, and Dr. Brad Dieter


There was recently a debate between Gary Taubes and Stephan Guyenet. To use the prompt from this debate… What is the REAL cause of obesity?

Episode 10: Coaching Cues, Fat-Free Mass Index, Non-Responders, and Dr. Brad Dieter


What are the theoretical reasons for favoring high meal frequency?

Episode 12: Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley


What effects does sugar intake have on performance and composition?

Episode 23: Q&A: Carbs, Sodium, and Experimenting with Your Training


Does the relative split of daily dietary intake of carbs and fat really matter for hypertrophy, strength, and body composition?

Episode 23: Q&A: Carbs, Sodium, and Experimenting with Your Training


General Body Composition Questions

Date in 3 days: Anything you can do to enhance your physique? 

Bonus Live Q&A: Energy Constraint Model, Training Volume, Creatine Kinase Levels, and More


What is brown adipose tissue? 

Bonus Live Q&A: Energy Constraint Model, Training Volume, Creatine Kinase Levels, and More


How do excessively low body-fat percentages impact strength and hypertrophy gains?

Episode 58: Q&A Extravaganza


Research Review: Relation of body fat mass and fat-free mass to total mortality

Study reviewed

Episode 55: BMI, Plant-Based Protein, Stretching, and Mouthguards


Very brief p-ratio update

Links: 1, 2, 3. 4.

Episode 55: BMI, Plant-Based Protein, Stretching, and Mouthguards


Can you gain muscle while eating at maintenance calories if you’re getting adequate protein and have body fat to spare?

Episode 54: P-Ratios, Ischemic Preconditioning, and Q&A


Research Review: P-Ratios and Hypertrophy

Relevant studies: 1, 2, 3, 4 

Episode 54: P-Ratios, Ischemic Preconditioning, and Q&A


For body comp and performance purposes, what are your thoughts on “behavior based” dietary interventions, rather than focusing solely on macro targets?

Episode 49: Protein & Kidney Function; Cholesterol & Training Adaptations


Does cortisol really impact body composition and fat storage?

Research for further reading

Episode 50: Q&A: Cortisol, Hydration, Anti-Nutrients, and Deadlift Recovery


Do you buy the idea that certain ethnicities have a genetic tendency to store fat in different places?

Episode 44: Caffeine Genes, Brown Adipose Tissue, Concurrent Training, and Hangovers


What are the biggest mistakes you see people make when they have an unsuccessful diet attempt? (with Dr. Krista Scott-Dixon)

Behavior Change and Eating Habits with Dr. Krista Scott-Dixon


Are eating habits particularly hard to change? How do we successfully change them? (with Dr. Krista Scott-Dixon)

Behavior Change and Eating Habits with Dr. Krista Scott-Dixon


Discussion on bulking, post-cut weight gain, and diet history (with Jeff Nippard)

Interview with Jeff Nippard: On genetic limits, FFMI, training, and nutrition


Discussion on FFMI and genetics (with Jeff Nippard)

Interview with Jeff Nippard: On genetic limits, FFMI, training, and nutrition


Are standing desks scientifically any better for athletes then sitting all day and how is that quantifiable?

Episode 35: Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training


I’ve heard that having additional muscle mass can have effects on metabolism. Is this true?

Episode 35: Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training


What percentage of guys do you think can achieve a fat-free mass index above 25?

Episode 34: Cell Swelling, Genetic Ceilings, Touch-and-Go Deadlifts, and Load-Specific Adaptations


Body composition measurement: What are the most accurate methods? How bad is too bad for individual use? (With James Krieger)

Episode 30: Fructose, Knee Sleeves, Weight Loss Variability, and James Krieger


Is body mass index (BMI) still accurate for people who are much taller (or shorter) than average?

Episode 25: Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters


What is a “set point” for body fat or body weight? Can we reset it?

Episode 10: Coaching Cues, Fat-Free Mass Index, Non-Responders, and Dr. Brad Dieter


How can a person get their body fat percentage accurately estimated?

Episode 12: Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley


Are body composition tests useful for the typical lifter? If so, how can people get their body composition tested in a reliable manner?

Episode 12: Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley


What’s up with these new 3-D body composition scanners? What are some potential uses?

Episode 12: Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley

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