Lifting & Mortality, Global Versus Localized Hypertrophy, and Pre-Sleep Meals

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 per week, and potentially worse than doing none at all. In this Research Review, Greg gets to the bottom of it and provides some tentative but practical conclusions. After that, Greg and Eric answer a few questions from listeners, covering topics including potential sleep disruption from pre-bed meals, cannabis for lifters, creatine timing, what to do when you’ve met your daily protein target but you’re below your total calorie target, the way overhead press strength scales with body weight, consequences of insufficient protein intake, how volume for one muscle influences hypertrophy for other muscles, and the role of debates in evidence-based fitness. To close out the show, Eric presents his second (but very disappointing) installment of the fan-favorite segment, “Eric’s Seder Stories.” SUPPORT THE PODCAST Receive our Research Spotlight newsletter , and check out our Facebook group and subreddit . MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Get a free 130-page issue of MASS Research Review . This brand new "Best Of" issue of MASS contains 5 articles, 2 videos, and 10 Research Brief articles breaking down some of the best and most relevant nutrition, strength, and physique research from 2021-2022. Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Bulk Supplements 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 Intro/Announcements (0:00) Road to the Stage / Road to Athens (3:21) Research Review: The effects of lifting on mortality risk (11:10) Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies Q&A (42:23) Is a high-protein meal before bed worth the potential boost for muscle protein synthesis if it causes sleep disruption? (43:07) Walking Benefits and Pre-Sleep Protein Any updates on the effects of cannabis on strength or hypertrophy? (48:35) Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders Cannabis Use and Sport: A Systematic Review Cannabis and Athletic Performance Should creatine be consumed after workouts to maximize its effects? (52:55) Timing of Creatine Supplementation around Exercise: A Real Concern? Creatine guide: Addendum about gastrointestinal (GI) discomfort in response to creatine ingestion You’re planning for three meals per day, but already hit your protein target within the first two meals. How much protein should you eat in your third meal? (55:12) Why does the strict overhead press scale so hard with bodyweight compared to other lifts, particularly the jerk? (1:01:36) What happens if you massively undereat protein? (1:07:46) How much does one’s volume for any given muscle affect (positively or negatively) hypertrophy for other muscles? (1:09:29) Why don’t you debate ? (1:18:19) To Play Us Out: Eric’s Seder Stories, Part 2 (1:32:09) Episode 1: Creatine, Genetics, and Dr. Peter Fitschen 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.