MASS Office Hours MASS Research Review

In this episode of MASS Office Hours Live, Dr. Eric Trexler welcomes special guest Dr. Lauren Colenso-Semple, who recently defended her PhD dissertation on the influence of ovarian hormones on skeletal muscle adaptations to exercise. Trexler first discusses the importance of properly interpreting scientific evidence and understanding the hierarchy of evidence, using recent MASS articles on time-restricted eating and apple cider vinegar for weight loss as examples. The episode then transitions into a Q&A segment, covering topics such as leveraging a psychology degree to become a personal trainer, perceived muscle atrophy during specialization phases, the caloric value of dietary protein used for synthesis, the relationship between abdominal skinfold thickness and visible abs, training during pregnancy, intermittent fasting/time-restricted eating, and much more. The hosts also engage in an in-depth discussion on whether men and women should be trained differently, considering the available evidence, practical factors, and the influence of sociological aspects and client expectations on program design.



The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!



If you'd like to submit a question ahead of time, please use this link:



https://massresearchreview.com/office-hours/



Time stamps:



0:00 - Intro


0:42 - Colenso-Semple discusses her dissertation research on the influence of ovarian hormones on skeletal muscle adaptations to exercise


8:27 - Announcement: Mike Zourdos will be hosting a live subscriber-only video on Monday, May 6th at 9am ET about prescribing training


10:24 - Discussion about interpreting science and the hierarchy of evidence, using examples from recent MASS articles on time-restricted eating and apple cider vinegar for weight loss


38:04 - Q&A from the live chat begins


38:18 - Question about leveraging a psychology degree to transition into personal training


43:57 - Question about why muscles might appear to shrink/flatten during a specialization phase


49:36 - Question about why dietary protein is counted toward total calories despite some being used for protein synthesis


55:51 - Question about training and nutrition recommendations during pregnancy


1:00:19 - Discussion of psychological factors that can influence subjective perceptions of muscle growth or loss


1:03:02 - Question about intermittent fasting / time restricted feeding


1:10:56 - Question about the relationship between abdominal skinfold thickness and visible abs


1:16:53 - Question about whether men and women should be trained differently; discussion of evidence, practical considerations, and the influence of sociological factors and client expectations

In this episode of MASS Office Hours Live, Dr. Eric Trexler and Dr. Eric Helms dive into a comprehensive discussion on the topic of mini cuts, exploring their definition, common justifications for their use, and the hosts' perspectives on their potential benefits and drawbacks. The conversation then shifts to answering a variety of listener questions from the live chat, covering nutrition-related topics such as blood sugar management in healthy individuals, the necessity of a "maintenance" phase between bulking and cutting, saturated fat intake recommendations for high-calorie diets, fiber intake guidelines, and strategies for troubleshooting gastrointestinal issues related to specific foods. The hosts also address training-related questions, including the role of unilateral exercises in preventing muscle imbalances and injuries, optimal rep ranges for specific adaptations, high-frequency training for smaller muscle groups, and the challenge of distinguishing between diet fatigue and pushing beyond one's lower intervention point during a cutting phase. Trexler and Helms round out the episode by discussing the concept of energy compensation in the context of high-energy expenditure sports, touching on research related to metabolic ceilings and the limits of sustainable energy expenditure, as well as the notion of low energy availability in athletes.

You can download the free time-efficient training guide here:

https://massresearchreview.com

The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! 

If you'd like to submit a question ahead of time, please use this link: 

https://massresearchreview.com/office-hours/

Time stamps:

0:00 - Intro

0:40 - Helms discusses his recent trip to Australia for the Sports Nutrition Association conference

8:16 - Discussion on mini cuts - what they are, why people use them, and Trexler and Helms' thoughts on their utility and drawbacks

39:18 - Q&A from the live chat begins

42:29 - Question about whether blood sugar spikes should be minimized in healthy individuals

44:13 - Question about whether a break is needed between bulking and cutting phases for muscle to "solidify"

49:12 - Does being sick accelerate muscle loss while in a caloric deficit?

52:26 - Question about whether unilateral exercises are needed to prevent muscle imbalances and injuries

56:42 - Question about how to determine optimal high rep ranges for specific benefits

1:01:38 - Question about saturated fat intake recommendations for individuals with very high calorie needs

1:03:46 - Question about fiber intake recommendations and troubleshooting GI issues that may be related to certain foods

1:13:27 - Question about distinguishing between diet fatigue and pushing past one's lower intervention point when cutting

1:16:55 - Question about training smaller muscles with high frequency and volume

1:18:26 - Question about whether energy compensation can be overcome with high energy expenditure sports; Trexler discusses research on metabolic ceilings and limits to sustainable energy expenditure

In this episode of MASS Office Hours Live, Dr. Eric Trexler and special guest Dr. Mike Zourdos celebrate the 7th anniversary of MASS by walking viewers through a new (free) training guide on time-efficient upper body training techniques, including rest-pause sets, supersets, and drop sets.

Trexler then delves into a thorough discussion of weight loss mechanisms, the role of calorie balance, the importance of overall dietary patterns, and how the gut microbiome may impact energy extraction from food. Eric and Mike proceed to answer a variety of listener questions from the live chat, covering topics such as the use of appendicular lean mass in DEXA scans, optimal fruit and vegetable intake, the protein leverage hypothesis and obesity, physiological differences between cycling and running, the impact of pre-game rituals on performance and psychological readiness, the viability of powerbuilding as a long-term training approach, and the distinction between work capacity and conditioning. Throughout the episode, Trexler and Zourdos provide evidence-based insights and practical applications for fitness enthusiasts and professionals alike.

You can download the free time-efficient training guide here:

https://massresearchreview.com/

The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! 

If you'd like to submit a question ahead of time, please use this link: 

https://massresearchreview.com/office-hours/

Time stamps:

0:00 - Intro

3:17 - Zourdos walks through the new free MASS training guide on time-efficient training techniques for the upper body, including rest-pause sets, supersets, and drop sets

17:06 - Trexler answers a listener question about core mechanisms of weight loss, different diets and foods, and exercise - discusses calorie balance, energy density of foods, importance of overall dietary patterns, and research on how the gut microbiome may impact energy extraction from food

37:24 - Q&A from the live chat begins

39:38 - Question about using only appendicular lean mass from DEXA scans to assess lean mass changes

45:03 - Question about fruit and vegetable intake - how much is optimal and when do benefits plateau?

51:07 - Question about the protein leverage hypothesis as an explanation for the obesity epidemic

57:05 - Question about optimal carbohydrate intake for lifters

58:37 - Question about environmentally sustainable diets

1:01:46 - Question about performance and physiological differences between cycling and running

1:04:04 - Question about the impact of pre-lift/pre-game rituals and routines on performance and psychological readiness

1:16:07 - Question about powerbuilding as a long-term training approach vs periodized strength and hypertrophy blocks

1:19:39 - Question about the difference between work capacity and conditioning

In this episode of MASS Office Hours Live, Dr. Eric Trexler and Dr. Eric Helms dive into a recent study exploring the use of expandable gel capsules taken before meals as a strategy to reduce energy intake and promote weight loss. The duo then discusses potential ways to apply these findings in practice, such as utilizing whole food, protein shake, or water preloads before meals to enhance satiety and reduce overall food intake. The conversation then shifts to protein intake recommendations for bodybuilders during a cutting phase, with Helms offering insights on when and how to adjust protein levels based on individual needs and goals. The episode concludes with a rapid-fire Q&A segment, addressing topics such as building neck musculature while minimizing sleep apnea risk, the recent surge in baseball elbow injuries, and the coursework requirements for pursuing a health-related graduate degree with an unrelated undergraduate background.

The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! 

If you'd like to submit a question ahead of time, please use this link: 

https://massresearchreview.com/office-hours/

Time stamps:

0:00 - Intro

1:16 - Trexler discusses a recent study on consuming expandable gel capsules before meals to reduce energy intake, followed by discussion of energy density and water, protein, and whole food preloads

37:18 - Trexler and Helms discuss protein intakes for prepping bodybuilders and when to increase protein during a cut

50:46 - Rapid fire Q&A begins

51:13 - Question about building neck musculature and risk of sleep apnea

54:15 - Question about the current wave of baseball elbow injuries in MLB

56:33 - Question about coursework needed for a health-related graduate degree with an unrelated undergrad degree

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms dive into the psychology of refeeds in bodybuilding, discussing a recent study that found relationships between intuitive eating skills, emotional coping ability, and controlled calorie intake during refeed meals. They also touch on the evolving research on physiological benefits of refeeds and diet breaks, and the importance of individualization in approach. Listener questions are addressed, including the viability of using refeeds while staying lean year-round, the utility of "fat loss sprints," thoughts on measuring cortisol, and the trustworthiness of GMP certification for supplements. The episode concludes with a discussion on the differences and similarities between competitive bodybuilding, recreational/"Instagram" bodybuilding, and general fat loss, with Helms noting key distinctions in process and end goals, but emphasizing that anyone can claim the bodybuilder title.

The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!

If you'd like to submit a question ahead of time, please use this link:

https://massresearchreview.com/office-hours/

Time stamps:

0:00 - Intro

2:00 - Helms notes research in the field is building upon previous work, allowing more advanced topics to be explored now compared to 10 years ago.

5:02 - Overview of ways listeners can engage with and support the podcast.

6:02 - Main topic introduced: The psychology of refeeds in bodybuilding.

9:31 - Helms reviews a recent study he covered in MASS on adaptive eating and refeeds in bodybuilders.

16:35 - Discussion of the study design and how the refeeds were implemented.

19:08 - Review of the psychometric scales used in the study to assess mindful eating, intuitive eating, hunger, and stress coping strategies.

25:58 - Key findings.

31:55 - Practical takeaways.

34:31 - Trexler shares how his perspective on refeeds has evolved.

37:51 - Importance of self-awareness and only using dietary strategies that align with your individual psychology and readiness.

43:08 - When implementing refeeds, consider the individual's personality.

47:20 - Rapid fire question segment begins.

47:32 - Helms gives his take on "fat loss sprints" - short periods of large deficits with frequent maintenance breaks. Some preliminary data suggests it may be viable for some but individual differences are key.

51:33 - Living at the intersection of BroScience and Real Science.

54:38 - Using refeeds during long-term maintenance phases.

1:00:23 - Neural adaptations to specific exercises and changing exercise selection.

1:05:28 - Helms' thoughts on different progression strategies.

1:09:50 - A listener asks about measuring cortisol to evaluate stress. Trexler advises against it unless directed by a doctor. Discusses cortisol's normal functions and issues with accurate testing.

1:13:56 - Helms is asked about supplement contamination and whether he would trust certified GMP supplements. He explains the differences between basic GMP and third-party certified GMP.

1:18:18 - Final question on differences/similarities between competitive bodybuilding, "Instagram/recreational bodybuilding", and general fat loss. Helms sees them as distinct groups but notes anyone can claim the bodybuilder title. Discusses key differences in the process and end goals between the groups.

1:31:22 - Trexler begins wrapping up the episode, thanking listeners for engaging in the chat and reminding them how to submit questions for future episodes.

1:32:44 - Outro music

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include rest intervals for acute performance, rest intervals for long-term outcomes, factors impacting rest interval length, practical recommendations for rest intervals, adjusting protein intake based on energy expenditure, estimating maintenance calories, accessory lifts for powerlifting, increasing aerobic fitness to improve hypertrophy potential, optimal set volume per session, optimal set volume per week, avoiding the interference effect from concurrent training, and much more.

The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! 

If you'd like to submit a question ahead of time, please use this link: 

https://massresearchreview.com/office-hours/

Time stamps:

0:00 intro

9:25 rest intervals for acute performance

11:55 rest intervals for long-term outcomes

19:21 factors impacting rest interval length

26:17 practical recommendations for rest intervals

43:04 adjusting protein intake based on energy expenditure

49:33 estimating maintenance calories

56:53 accessory lifts for powerlifting

1:02:52 increasing aerobic fitness to improve hypertrophy potential

1:09:39 optimal set volume per session

1:15:31 optimal set volume per week

1:21:56 avoiding the interference effect from concurrent training