Mechanical Tension for Hypertrophy and Strategic Food Selection (Episode 98)

Mechanical tension, muscle damage, and metabolic stress are often viewed as the key stimuli for muscle hypertrophy. A new study asserts that mechanical activation of fast-twitch muscle fibers is the strongest determinant of muscle hypertrophy, which suggests that mechanical tension is the most noteworthy stimulus for muscle growth. This is an intuitive idea, but Greg’s segment explains why the results of this study fail to support the conclusions that were stated in the paper (and shared widely on social media). After that, Eric presents a segment that’s all about food selection. As flexible dieting and “IIFYM” continue to gain popularity, it’s indisputable that dieters can succeed using a virtually limitless variety of food sources, as long as they (approximately) hit their calorie or macro targets consistently. While it’s very true that dieters enjoy a great deal of flexibility in their food choices, this doesn’t mean that food source selection is irrelevant or inconsequential. In Eric’s segment, he discusses some evidence-based guidance for making food choices to facilitate a smoother dieting experience. SUPPORT THE PODCAST If you want to learn more about our MacroFactor diet app, check it out at https://macrofactorapp.com/macrofactor/ To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Facebook group:   / macrofactorcommunity   Subreddit:   / macrofactor   If you’d like to receive our Research Spotlight emails, please sign up for our email list at https://www.strongerbyscience.com/new... To join in on the SBS conversation, check out our Facebook group and subreddit. Facebook Group:   / strongerbysciencecommunity   Subreddit:   / strongerbyscience   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 0:00 Intro/Announcements 2:15 Shampoo versus conditioner 6:10 Artificial intelligence for summarizing research https://consensus.app/ https://elicit.org/ 16:01 What’s the primary mechanism of muscle hypertrophy? 20:32 Confirmation bias 22:46 Abstract and summary of new study by Hatanaka and Ishii https://www.jstage.jst.go.jp/article/... 27:47 Estimating the mechanical activation of fast twitch muscle fibers 31:33 How validation studies work 34:30 Exploring the equations used to estimate mechanical activation of fast twitch muscle fibers https://www.jstage.jst.go.jp/article/... 41:18 Implications of the model used by Hatanaka and Ishii 48:07 Comparing and contrasting with longitudinal data https://www.ncbi.nlm.nih.gov/pubmed/3... 50:28 Conclusions 58:25 Flexible dieting and “IIFYM” work, but specific food selection still matters 1:05:24 Regulation of food intake 1:15:53 The satiety index https://pubmed.ncbi.nlm.nih.gov/7498104/ 1:18:43 Effect Of Different Food Groups On Energy Intake Within And Between Individuals https://link.springer.com/article/10.... 1:28:10 Some key food characteristics to consider https://pubmed.ncbi.nlm.nih.gov/31105... https://pubmed.ncbi.nlm.nih.gov/35285... https://pubmed.ncbi.nlm.nih.gov/35488... 1:32:10 Practical applications