Cheat Meals, Sauna, and Time Off From Training

The Stronger By Science Podcast

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.

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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)

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• 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.