Cheat Meals, Sauna, and Time Off From Training

In today’s episode, Eric discusses his newest article that describes the drawbacks of “cheat meals” while recommending some more advisable alternatives. After that, Greg presents a Research Review about the time course of detraining when you take some time off from the gym. Finally, Eric answers a listener’s question about the potential health benefits of sauna bathing, then closes out the show with some bluegrass music recommendations.

 

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

• 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 (1:10)

Feats of Strength (9:04)

• Front squats 260 x 3
• 281kg front squat at 99kg bodyweight

SBS Article Discussion: Cheat meals (11:26)

• The Drawbacks of “Cheat Meals” (and More Advisable Alternatives)

Planned hedonic deviation (29:59)

Slack with a cost / “calorie reserve” (31:53)

Research Review: Time off from training (41:27)

• Effect of training cessation on muscular performance: A meta-analysis
• Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failure
• Effect of Immobilisation on Neuromuscular Function In Vivo in Humans: A Systematic Review
• Exercise dosing to retain resistance training adaptations in young and older adults
• How To Return To Strength Training After An Extended Break

Q&A: Is sauna bathing actually beneficial, or does it just feel nice? (1:03:53)

• Association between sauna bathing and fatal cardiovascular and all-cause mortality events
• Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review
• The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review
• Sauna use as a lifestyle practice to extend healthspan
• What Is the Impact of Energy Expenditure on Energy Intake?

To Play Us Out: Bluegrass music recommendations (1:23:36)

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.