Refeeds, Diet Breaks, Fructose, and Sodium

The Stronger By Science Podcast

Today’s episode begins with some good vibes from the Road to the Stage, Road to Enlightenment, and Feats of Strength segments. After that, Eric shares a research-heavy update on diet breaks and refeeds, followed by a Tech Support segment in which Greg discusses food databases and some practical tips for easy and efficient food logging. That’s followed by a Q&A segment featuring questions about topics including sleep, sodium, fructose, accuracy of self-reported food intake, managing exercise and nutrition during vacations, and much more. Finally, Eric and Greg graciously and nobly accept defeat while recapping the final results of Fat Bear Week 2021.

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TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage (1:01)

Road to Enlightenment (8:56)

Feats of Strength (13:25)

• Tamara Walcott
• John Haack

Research Review: Revisiting Diet Breaks and Refeeds (19:00)

• www.strongerbyscience.com/metabolic-adaptation
• https://www.sciencedirect.com/science/article/abs/pii/S1057740815000443
• https://pubmed.ncbi.nlm.nih.gov/28975722/
• https://pubmed.ncbi.nlm.nih.gov/28925405/
• https://pubmed.ncbi.nlm.nih.gov/33467235/
• https://pubmed.ncbi.nlm.nih.gov/33587549/
• https://pubmed.ncbi.nlm.nih.gov/33630880/
• https://pubmed.ncbi.nlm.nih.gov/33375938/

Tech Support: Food Databases and Efficient Food Logging (1:01:17)

Q&A (1:28:33)

• I’m on a 2-week vacation. How bad could fat gain/muscle loss be? (1:28:43)
  • https://pubmed.ncbi.nlm.nih.gov/32469388/
  • https://pubmed.ncbi.nlm.nih.gov/21131862/
• Thoughts on high sodium for strength sports? (1:35:33)
  • https://pubmed.ncbi.nlm.nih.gov/26835607/
• Can athletes get around the negative effects of high sugar consumption because they are more active? (1:43:43)
  • https://pubmed.ncbi.nlm.nih.gov/31796953/
• 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? (1:49:03)
• Simple question(s): recognizing needs will vary by person, how critical is adequate sleep to gains? To body comp? And are negative effects more acute or chronic? (2:02:08)
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/
• Much of sport science studies are conducted on young males. Are there any studies/areas in particular that we have reasons to think female physiology would give different results? (2:13:10)
• Is there anything within the industry that Greg and Eric fundamentally disagree on? (2:24:08)
• If there is to be another major breakthrough in powerlifting training, which area of training do you see it being? (2:24:31)

To Play Us Out: Bear Week is Cancelled (2:30:29)

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