In this weeks episode, we break down the science of testosterone, debunking common myths and exploring its critical role in health beyond just muscle growth.

You'll discover why this essential hormone impacts everything from metabolic health and bone density to mood regulation and cardiovascular function. Most importantly, you'll learn why our approach to testosterone therapy in modern healthcare is completely backwards—with too much focus on young men who rarely need it, and not enough attention on aging adults who could benefit tremendously.

The conversation covers fascinating insights including:

• The complete physiological pathway of testosterone production and how various lifestyle factors affect it
• Why total testosterone numbers don't tell the whole story—and what metrics actually matter
• The surprising connection between testosterone, glucose regulation, and Type 2 diabetes
• How testosterone replacement therapy can significantly improve body composition, reducing fat mass while increasing muscle mass
• The surprising truth about testosterone's effects on bone density and fracture risk
• Why the "mid-life crisis motorcycle purchase" might actually be your body's way of signaling hormonal changes
• The real facts about supposed cardiovascular risks of testosterone therapy

Whether you're experiencing unexplained fatigue, concerned about healthy aging, or simply curious about this frequently misunderstood hormone, this episode provides the scientific clarity you need without the hype.

We discuss how lifestyle interventions should always be your first approach to optimizing testosterone levels, when it may be appropriate to consider testing, and how proper hormone management could transform health outcomes for adults over 40.

Tune in for a science-based conversation that will change how you think about this crucial hormone and its role in long-term health.

Support the show

In this inspiring episode of Kickback Science, I interview Dr. Victoria Flores, a postdoctoral research associate in the Exercise Neuroscience Research Laboratory at the University of Illinois Chicago, who is helping to revolutionize how we approach multiple sclerosis treatment.

Dr. Flores reveals why exercise isn't just beneficial for MS patients—it's transformative, improving everything from mobility and strength to cognitive function and mental health in ways medication alone cannot achieve.

What you'll learn might surprise you: there are more than 2 million people worldwide living with MS, and exercise interventions are proving to be powerful tools in maintaining and even improving quality of life for these individuals.

Dr. Flores brings exceptional expertise as a Postdoctoral Research Associate specializing in exercise interventions for special populations. 

We explore critical insights about:

• The unique nature of MS and how exercise can be tailored to individual symptoms
• How physical activity helps regenerate neural connections in MS patients
• The behavioral component of exercise adherence and why it matters
• Exercise safety guidelines during MS relapses and flare-ups
• The urgent need to incorporate exercise physiologists into standard MS care

Plus, Dr. Flores discusses the exciting expansion of MS research to include previously underrepresented populations, creating more inclusive and culturally appropriate interventions.

Whether you're living with MS, know someone who is, or work in healthcare, this conversation will transform your understanding of how movement can be medicine for neurodegenerative conditions.

Don't miss this powerful exploration of how exercise is changing lives in the MS community one step—and one rep—at a time.

Support the show

In this eye-opening episode of Kickback Science, I sit down with Dr. Richard Kreider, one of the world's foremost creatine researchers, who reveals why this isn't just another supplement for gym-goers—it's a crucial nutrient for everyone from pregnant women to the elderly.

What you'll discover might shock you: creatine impacts everything from brain development and cognitive function to heart health and immune response. By the end of this conversation, you'll understand why this might be the single most important supplement you're not taking.

Dr. Kreider brings unparalleled expertise as Professor and Department Head at Texas A&M University, where he directs the Exercise & Sport Nutrition Lab. With over 400 published research articles and $12 million in research funding, he's the definitive voice on how this remarkable compound affects human health.

We dive into creatine's surprising benefits for:

• Pregnancy and fetal development
• Children's growth and cognitive function
• Disease prevention including Alzheimer's and cancer
• Long COVID recovery
• Metabolic health optimization

Plus, Dr. Kreider breaks down the alarming government proposal to ban supplements for anyone under 18—revealing how this misguided policy could create widespread creatine deficiency with serious developmental consequences for an entire generation.

Whether you're an athlete, parent, healthcare professional, or simply someone who cares about optimal health—this conversation will completely transform your understanding of nutrition's role in human development.

Trust me, this is the episode that will change how you think about nutrition forever.

Want to dive deeper? Visit creatineforhealth.com for resources from Dr. Kreider, and check out the upcoming Creatine Conference 2025 in Germany where the world's top researchers gather to discuss the latest findings. 

Support the show

In this week's episode we sit down with Dr. Cody Strom PhD, an Assistant Professor at the University of Southern Indiana. Dr. Strom got his PhD in Bioenergetics and Exercise Science from East Carolina University where he studied the effects of exercise and nutrition during pregnancy. 

Join us as we explore the powerful impact of exercise during pregnancy! Learn how staying active benefits both mother and baby, from improving maternal health outcomes to programming lifelong benefits for the developing child. Dr. Strom breaks down decades of research and debunks common myths about pregnancy and exercise.

Key Discussion Points:

1. Benefits of exercise for maternal and fetal health
2. Safe exercise guidelines during pregnancy
3. Debunking common pregnancy exercise myths
4. How exercise affects infant development
5. Latest research on pregnancy and physical activity
6. Prevention of pregnancy complications through exercise
7. Building healthy habits for two
8. 
   

Follow us on social media @kickbackscience for more content! 

Don't forget to visit our website: https://www.kickbackscience.com/ and sign up for the kickback science newsletter!

Youtube: https://www.youtube.com/@KickbackScienceWithDrLuke?sub_confirmation=1

Facebook: facebook.com/kickbackscience

Instagram: instagram.com/kickbackscience?fbclid=IwAR1EhSV_iD-HQYpTJ7OFFU4wE0bSYxnaxbwsp1w2sSshuLFhuLvh88ogGTs

tiktok: tiktok.com/@kickbackscience?fbclid=IwAR2VFnxdQYgbRnCrou_nUPvs0-wbWZJUaGsVPTPZWmVBQeDVI1OtNWAyke4

Podcast: kickbackscience.buzzsprout.com/share

Support the show

In this episode we sit down with Dr. Lea Haverbeck Simon, PhD, MA, ACSM-CEP to talk about how exercise can help treat and prevent Cancer. Dr. Haverbeck-Simon is a Postdoctoral Research Associate at the Huntsman Cancer Institute in Salt Lake City, Utah. Dr. Haverbeck-Simon has spent many years studying the impact of diet and exercise in cancer patients. 

Today we talk about cancer, and how it is not just one disease, but rather a variety of diseases that share an underlying problem. Dr. Haverbeck shares what happens to the heart, muscle, immune system, quality of life, and more when a patient develops cancer. We then discuss how exercise and diet can be used to prevent/treat various types and aspects of cancer. 

At the end of the episode, Dr. Haverbeck-Simon shares some helpful resources for those who would like to learn more about how to incorporate exercise into cancer care.

- Effects of Exercise on Health-Related Outcomes in those with Cancer: 

     ----https://www.acsm.org/docs/default-source/files-for-resource-library/cancer-infographic-sept-2022.pdf

- American College of Sports Medicine Moving Through Cancer Initiative:

   ----https://www.exerciseismedicine.org/eim-in-action/moving-through-cancer/

   ----https://www.exerciseismedicine.org/wp-content/uploads/2023/04/MTC-brochure-DIGITAL-update.pdf

Exercise Oncology Program Directory:

    ----https://www.exerciseismedicine.org/eim-in-action/moving-through-cancer/exercise-program-registry/

Follow us on social media @kickbackscience for more content! 

Don't forget to visit our website: https://www.kickbackscience.com/ and sign up for the kickback science newsletter!

Youtube: https://www.youtube.com/@KickbackScienceWithDrLuke?sub_confirmation=1

Podcast: kickbackscience.buzzsprout.com/share

Support the show

In this weeks episode we talk about sexual health with Toni Krynski, a licensed professional clinical counselor and clinical director of Steps For Change Residential. Toni is has spent the past 8 years working as a therapist in the sexual health field.

Tune in as we talk sex! We talk about how sexual health plays a direct role in overall health (much more than you think). We talk about various sexual dysfunctions such as erectile dysfunction, premature ejaculation, anorgasmia, and more! We discuss what happens with sexual function as we age, especially with menopause. We also cover topics such as: the science behind early sex education, how to improve sexual health communication in healthcare Toni also shares tips for people that want to improve their sexual health. 

Follow us on social media @kickbackscience for more content! 

Don't forget to visit our website: https://www.kickbackscience.com/ and sign up for the kickback science newsletter!

Youtube: https://www.youtube.com/@KickbackScienceWithDrLuke?sub_confirmation=1

Facebook: facebook.com/kickbackscience

Instagram: instagram.com/kickbackscience?fbclid=IwAR1EhSV_iD-HQYpTJ7OFFU4wE0bSYxnaxbwsp1w2sSshuLFhuLvh88ogGTs

tiktok: tiktok.com/@kickbackscience?fbclid=IwAR2VFnxdQYgbRnCrou_nUPvs0-wbWZJUaGsVPTPZWmVBQeDVI1OtNWAyke4

Podcast: kickbackscience.buzzsprout.com/share

Support the show

Join us this week as we dive deep into the science of habit formation and sustainable health changes with health coach Austin Witt, M.S.. Discover evidence-based strategies for maintaining healthy habits, and explore how technology is revolutionizing personal health coaching. 

PLUS, get an exclusive 20% discount on health coaching services with Coach Austin through FittWave! Use code KICKBACK at checkout at https://fittwave.com/hire-a-coach/

Key Discussion Points:

1. The psychology behind New Year's resolution success and failure
2. Evidence-based approaches to habit formation
3. Strategies for weight loss
4. Tips for staying healthy while on vacation
5. Technology's role in health coaching
6. The importance of preventative healthcare
7. Breaking down barriers to health access

Learn more from Coach Austin:
- @thatphysiquecoach
- Contact Information: (719) 297-5482
- Website: fitwave.com
- Download the FittWave coaching app!

Follow us on social media @kickbackscience for more content! 

Don't forget to visit our website: https://www.kickbackscience.com/ and sign up for the kickback science newsletter!

Youtube: https://www.youtube.com/@KickbackScienceWithDrLuke?sub_confirmation=1

Facebook: facebook.com/kickbackscience

Instagram: instagram.com/kickbackscience?fbclid=IwAR1EhSV_iD-HQYpTJ7OFFU4wE0bSYxnaxbwsp1w2sSshuLFhuLvh88ogGTs

tiktok: tiktok.com/@kickbackscience?fbclid=IwAR2VFnxdQYgbRnCrou_nUPvs0-wbWZJUaGsVPTPZWmVBQeDVI1OtNWAyke4

Podcast: kickbackscience.buzzsprout.com/share

Support the show

Happy New Year! In this week’s episode we dive into the research surrounding the popular new weight loss injections (Wegovy, Ozempic, Zepbound, Mounjaro, etc.). 

How do they work? Are they safe? Are they effective? Why is everyone and their mother on them all of the sudden?!! Tune in to learn more! 

Follow us on social media @kickbackscience for more content! 

Don't forget to visit our website: https://www.kickbackscience.com/ and sign up for the kickback science newsletter!

Youtube: https://www.youtube.com/@KickbackScienceWithDrLuke?sub_confirmation=1

Facebook: facebook.com/kickbackscience

Instagram: instagram.com/kickbackscience?fbclid=IwAR1EhSV_iD-HQYpTJ7OFFU4wE0bSYxnaxbwsp1w2sSshuLFhuLvh88ogGTs

tiktok: tiktok.com/@kickbackscience?fbclid=IwAR2VFnxdQYgbRnCrou_nUPvs0-wbWZJUaGsVPTPZWmVBQeDVI1OtNWAyke4

Podcast: kickbackscience.buzzsprout.com/share

Support the show

This week we have Dr. Peter Smoak on to talk about Type 2 Diabetes. Dr. Smoak is an Assistant Professor at New Mexico State University, and his research focuses on the effects of medicinal, dietary, and botanical interventions as well as exercise on the improvement of pancreatic islets and diabetes. 

In this episode we discuss how we develop and treat diabetes, mainly type 2 diabetes. We discuss the role of probiotics, botanical interventions, and other dietary interventions in the prevention and treatment of diabetes. We discuss gut health, and how our gut impacts the rest of our body. We also discuss some issues within the healthcare system that impact diabetes treatment. And of course.... we discuss how incredibly important exercise is for treatment/prevention of diabetes. 

Follow us on social media @kickbackscience for more content! 

Don't forget to visit our website: https://www.kickbackscience.com/ and sign up for the kickback science newsletter!

Youtube: https://www.youtube.com/@KickbackScienceWithDrLuke?sub_confirmation=1

Facebook: facebook.com/kickbackscience

Instagram: instagram.com/kickbackscience?fbclid=IwAR1EhSV_iD-HQYpTJ7OFFU4wE0bSYxnaxbwsp1w2sSshuLFhuLvh88ogGTs

tiktok: tiktok.com/@kickbackscience?fbclid=IwAR2VFnxdQYgbRnCrou_nUPvs0-wbWZJUaGsVPTPZWmVBQeDVI1OtNWAyke4

Podcast: kickbackscience.buzzsprout.com/share

Support the show

Have you ever been told that exercising at lower intensities will burn more fat? Or that you shouldn't do high intensity exercise if you're stressed out, because the added stress isn't good for your body? 

These claims are pretty common in the fitness industry.. BUT THEY ARE SO WRONG!!! In this episode we debunk this common "fat burning zone" myth, and explain why high intensity exercise is awesome! At least according to the science.. 

Follow us on social media @kickbackscience for more content! 

Don't forget to visit our website: https://www.kickbackscience.com/ and sign up for the kickback science newsletter!

Youtube: https://www.youtube.com/@KickbackScienceWithDrLuke?sub_confirmation=1

Facebook: facebook.com/kickbackscience

Instagram: instagram.com/kickbackscience?fbclid=IwAR1EhSV_iD-HQYpTJ7OFFU4wE0bSYxnaxbwsp1w2sSshuLFhuLvh88ogGTs

tiktok: tiktok.com/@kickbackscience?fbclid=IwAR2VFnxdQYgbRnCrou_nUPvs0-wbWZJUaGsVPTPZWmVBQeDVI1OtNWAyke4

Podcast: kickbackscience.buzzsprout.com/share

 

References:
 
High intensity resulted in better body composition and glycemic control compared to moderate intensity: https://doi.org/10.1111/dom.13198

High intensity has greater mitochondrial adaptations: https://doi.org/10.1113/JP272570

High intensity results in more fat oxidation ("fat burning"): https://doi.org/10.1007/s00421-020-04409-2

Meta analysis showing the millions of benefits of high intensity exercise compared to moderate: https://pubmed.ncbi.nlm.nih.gov/35859145/

Support the show

On this week's episode we have Zack Roloff, PhD - ABD at the University of Minnesota. Zack shares his expertise and ongoing research in muscle physiology and metabolism. DISCLAIMER: we do deeeeep into the molecular biology at the beginning of the episode, so if you aren't interested in those specifics, you can skip forward when we break it down in layman's terms. At around the 53 minute-mark, we summarize the research. Then at around 1 hour and 33 minutes we begin Reid's Reddit Read's and broaden our discussion to apply Zack's research to more concepts in the world of health and wellness. 

Zack's is part of a lab that studies skeletal muscle physiology, specifically in terms of aging and sex hormones. Zack, however, is a bit of the black sheep (in a good way) within his lab. His research focuses on the relaxed states of skeletal muscle myosin and how those states are influenced by (or actually do the influencing of) metabolism. This is a very new and exciting area of research, and could change the way we think about metabolic diseases, obesity, type 2 diabetes, and all other areas of metabolism and thermogenesis. 

We talk about calorie intake, the influence of biological sex on metabolic function, hormone replacement therapy, cold water immersion, muscle physiology, menopause, aging. There is truly something for everyone in this episode!!!

Follow us on social media @kickbackscience for more content! 

Don't forget to visit our website: https://www.kickbackscience.com/ and sign up for the kickback science newsletter!

Youtube: https://www.youtube.com/@KickbackScienceWithDrLuke?sub_confirmation=1

Facebook: facebook.com/kickbackscience

Instagram: instagram.com/kickbackscience?fbclid=IwAR1EhSV_iD-HQYpTJ7OFFU4wE0bSYxnaxbwsp1w2sSshuLFhuLvh88ogGTs

tiktok: tiktok.com/@kickbackscience?fbclid=IwAR2VFnxdQYgbRnCrou_nUPvs0-wbWZJUaGsVPTPZWmVBQeDVI1OtNWAyke4

Podcast: kickbackscience.buzzsprout.com/share

Support the show

This week we break down the science related to strength training. We discuss the research on how to optimize your training to increase strength. We talk about the reps, sets, rest, frequency, type of workouts, recovery, progression, intensity, and supplements to get you as strong as possible.

We also talk about the impressive research showing how strength is one of the best metrics for health and longevity. We discuss how to improve strength at any age (even in your 90's), and why everyone should care about how strong they are. You'll be amazed at the impact that strength has on all aspects of your health. 

Kick back and listen! If you find the podcast content interesting, please like, share, subscribe, and follow! You can also submit feedback, comments, questions, or request the next podcast topic on our website (www.kickbackscience.com). We will answer submitted questions live during the podcast episodes!

Support the show

Hopefully we've convinced you that muscle is the most important organ in the body after listing to last week's episode. This week we discuss the science of HOW to build muscle. There is a little bit of something for everyone in this episode, whether you're just beginning your fitness journey and want to know how to structure a workout, or you've been lifting weights for decades and want to know how to grow the biggest muscles possible. 

We cover it all by breaking down the latest research on muscle hypertrophy (size). We talk about everything from blood flow restriction to supplements to the optimum amount of sets, reps, time, days, fuel, and rest that are needing to maximize muscle building. By the end of the episode, you'll have the knowledge and tools needed to become the next Arnold Schwarzenegger!

 

Support the show

Thanks for tuning in! Don't forget to like, subscribe, leave a review, and follow our social media pages @kickbackscience! 

In this week's episode, we discuss why muscle is the most important organ in your body!! If you think of muscle as an organ that just helps us move and lift heavy things, you've got it all wrong. Muscle is involved in nearly every aspect of our health. It is an incredibly unique organ that directly impacts the brain, heart, lungs, kidney, liver, etc. Muscle is absolutely essential to our overall health and longevity.

Listen as we break down all the incredible research in the world of muscle. I promise you'll never think of muscle the same again!

If you find the podcast content interesting, please like, share, subscribe, and follow! You can also submit feedback, comments, questions, or request the next podcast topic on our website (www.kickbackscience.com). We will answer submitted questions live during the podcast episodes! 

REFERENCES:
Muscle declines with age: https://onlinelibrary.wiley.com/doi/10.1002/jcsm.13522
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8574623/

Muscle has antiinflammatory properties: https://link.springer.com/article/10.1007/s40477-024-00917-5#:~:text=Skeletal%20muscle%20tissue%20showed%20a,%2Dinflammatory%20reactions%20%5B11%5D

Muscle impacts the brain:
https://academic.oup.com/biomedgerontology/article/77/10/1959/6602136?login=false

Muscle can treat symptoms of depression and anxiety: https://onlinelibrary.wiley.com/doi/full/10.1111/eip.13528#:~:text=We%20reported%20that%20resistance%20training,elevated%20depressive%20or%20anxiety%20symptoms

More muscle = longer life:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11147802/#:~:text=Performing%20any%20amount%20of%20weight%20training%20was%20associated%20with%20lower,observed%20among%20women%20than%20men

It's never to late to start!
https://pubmed.ncbi.nlm.nih.gov/37875254/

Support the show

In this week's episode, we discuss various sleep disorders, and talk more about how alcohol, caffeine, marijuana, and other substances impact sleep. We also touch on sleep medications and some crazy cool research on how sleep can impact literally every component of your life. You won't want to miss this one!!! Here is the link (also see link in bio)

If you find the podcast content interesting, please like, share, subscribe, and follow! You can also submit feedback, comments, questions, or request the next podcast topic on our website (www.kickbackscience.com). We will answer submitted questions live during the podcast episodes! 

**SEE PART 1 EPISODE DESCRIPTION FOR RESEARCH CITATIONS**

Support the show

Tune in to the latest Kickback Science Episode where we talk all about SLEEP!! There is soooo much to discuss in this episode, so we broke it into 2 parts.

For part 1, we discuss what sleep is, why it's important, how much sleep you need, how to determine if you're getting enough, and how you can improve your sleep. We touch on how sleep impacts learning, memory, studying, and test taking. We also discuss chronotypes, circadian rhythm, blue light, alcohol, caffeine, and so much more!!

In part 2 we discuss various sleep disorders, and talk more about how alcohol, caffeine, marijuana, and other substances impact sleep. We also touch on sleep medications and some crazy cool research on how sleep can impact literally every component of your life. You wont want to miss this one!!! 

If you find the podcast content interesting, please like, share, subscribe, and follow! You can also submit feedback, comments, questions, or request the next podcast topic on our website (www.kickbackscience.com). We will answer submitted questions live during the podcast episodes!

REFERENCES:
 2023 - AUSTRALIA - systematic review of 17 RCTs - found no evidence of blue light and sleep quality in short term use (from 1 day to 5 weeks) - https://pubmed.ncbi.nlm.nih.gov/37593770/

2014 Harvard study - digital screen resulted in a harder time falling asleep, reduced melatonin, and shifted circadian rhythm - https://www.pnas.org/doi/10.1073/pnas.1418490112

Impact of sleep on Alzheimer's - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3669060/

Impact of sound machines on sleep - https://pubmed.ncbi.nlm.nih.gov/34964434/#:~:text=Nineteen studies had positive findings,noise (2.36%2F0.81).

Impact of sex/orgasms on sleep- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6409294/

Melatonin has antioxidant properties and improves insulin sensitivity - https://onlinelibrary.wiley.com/doi/10.1111/jpi.12137
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6332205/

Amount of melatonin on the label is not usually accurate - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5263083/

Sleep impact on immune function -
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2629403/
https://pubmed.ncbi.nlm.nih.gov/12243633/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3242694/

Caffeine as early as 7am can influence sleep - https://pubmed.ncbi.nlm.nih.gov/7796154/

Sleep and cardiovascular risk - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7271997/

Sleep impacts the gut -
ttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5123208/
https://www.cell.com/cell/fulltext/S0092-867

Support the show

In this weeks episode, we discuss VO2max. If you haven't heard of it before, I encourage you to listen. VO2max is the single greatest tool we have to determine someone's overall health. Knowing your VO2max will tell you more about your risk of disease and mortality than any other metric used in healthcare (blood pressure, HbA1c, cholesterol, etc.)

Tune in to hear all about what VO2max is, why you should know yours, how you measure it, how to improve it, and more!

References:
VO2max and mortality risk: 2019 paper- https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2707428
2022 paper - https://www.sciencedirect.com/science/article/pii/S0735109722052603?via%3Dihub#undfig2

How METS correlate with mortality risk: https://www.sciencedirect.com/science/article/pii/S2095254621000703?via%3Dihub#fig0004

Sprint training influence on VO2max: https://onlinelibrary-wiley-com.ezp3.lib.umn.edu/doi/10.1111/sms.12092

ways to ESTIMATE your VO2max: https://sites.uni.edu/dolgener/Fitness_Assessment/CV_Fitness_Tests.pdf

Support the show

Our first guest on the Kickback Science podcast!!

Dr. Salah Sharif, PhD
Research Fellow in the Department of Cardiovascular Medicine at the Mayo Clinic

Dr. Sharif joins our show to talk about his experience working as a Physician in Benghazi, Libya. He shares what it was like to live in the heart of a civil war, and the many tragedies that him and his family were forced to endure. We then discuss how he eventually came to the United States and earned a Master's Degree and PhD studying Exercise Physiology. 
Dr. Sharif shares his knowledge and expertise as it relates to exercise as a prevention/treatment for cardiovascular disease. 

Support the show

Let's talk about gut health!! Tune in while we break down the importance of your gut, and how it can influence virtually EVERY aspect of your health. We talk about the role that the gut plays in immune function, metabolic health, cognitive function, mental health, and more! We also talk about how to determine if your gut is healthy or not, and what you can do to improve/maintain it! You won't want to miss this one!

Support the show

Tune in as we break down the science related to a low carbohydrate and a low fat diet. We compare and contrast the research and pick a winner at the end!

During the episode we talk about the history of nutritional research, the anti-sugar community (as well as the anti-fat community), whether or not sugar is addictive, is sugar bad for you, is fat bad for you, what is the optimal approach for weight/fat loss, the obesity epidemic as it relates to food availability, the satiety index of different foods, and SO MUCH MORE!

REFERENCES:
 2015 systematic review and meta analysis (Harvard) comparing LONG TERM (>1 year) of Low fat vs Higher fat and weight loss: https://www.sciencedirect.com/science/article/abs/pii/S2213858715003678

2021 Meta analysis  - Low Carb (<40% carb) vs Low fat (<30% fat) - on markers of metabolic syndrome - minimum of 6 months:  https://academic.oup.com/nutritionreviews/article/79/4/429/5901338?login=false

Increased food availability is associated with obesity accross THE ENTORE GLOBE (52 countries assessed): https://www.scielosp.org/article/ssm/content/raw/?resource_ssm_path=/media/assets/bwho/v93n7/0042-9686-bwho-93-07-00446.pdf

No difference of satiety in fats and carbs when given in same amount: https://www.sciencedirect.com/science/article/pii/S0002916523187570?via%3Dihub

  2019 meta analysis - dietary fat, fiber, and satiety. (12 studies assessing the satiety effects of fat and carbs with different amounts of fiber): https://pubmed.ncbi.nlm.nih.gov/30166637/

Satiety index of different foods: https://pubmed.ncbi.nlm.nih.gov/7498104/

Kevin Hall 2021 study showing increased energy intake on low carb vs low fat: https://pubmed.ncbi.nlm.nih.gov/33479499/

CALORIE EQUATED STUDIES SHOWING NO DIFFERENCE BETWEEN LOW CARB AND OTHER DIETS:

2014 systematic review and meta analysis of Low Carb vs isoenergetic balanced diet on weight and CVD risk: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4090010/

Kevin hall 2017 review of 32 studies MATCHED CALORIES AND PROTEIN - found that low fat was actually superior to low carb in fat loss and TEE: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/

2006 Meta analysis of RCTs - low carb (max of 60g carbs) vs low fat (less than 30%fat) on weight loss and CVD: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/409791#:~:text=We conclude that low-carbohydrate,and probably HDL-C values.

study on overweight nondiabetic women (11) isocaloric, showed that low fat decreased liver fat, and high fat increased it. Insulin also increased in low fat diet: https://pubmed.ncbi.nlm.nih.gov/15741262/

Another study with calories and protein equated that showed that h

Support the show

This is a fun one!! The title is Exercise vs Nutrition, where we debate which intervention is MORE IMPORTANT and impactful on overall health and longevity. This is simply a debate for fun, as obviously they are BOTH extremely important, and should be done in combination. BUT there is a clear winner in terms of which intervention has more health implications.

References:

 Healthy eating patterns in 75K participants: https://pubmed.ncbi.nlm.nih.gov/36622660/

2023 study out of the European Heart Journal. 245,000 participants in 80 different countries: https://academic.oup.com/eurheartj/article/44/28/2560/7192512

Weight loss is not always healthy:  https://www.sciencedirect.com/science/article/pii/S2589004221009639;
https://www.cambridge.org/core/journals/nutrition-research-reviews/article/review-and-metaanalysis-of-the-effect-of-weight-loss-on-allcause-mortality-risk/26226C6DF1BA32BEB00AAC87FC416667
https://journals.lww.com/md-journal/fulltext/2018/08310/Weight_loss_increases_all_cause_mortality_in.55.aspx?utm_sq=fv1q51vkjq

New York Times Article in 2022 titled: “YOU WONT LIVE LONGER BY DIET or EXERCISE ALONE, STUDY SAYS”: https://www.nytimes.com/2022/07/13/well/move/exercise-diet-disease.html

All-cause mortality was lower in ACTIVE but non-healthy diet compared to healthy diet but nonactive : https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-022-01374-1#:~:text=Adhering%20to%20one%20of%20the,unhealthy%20diet%20and%20inactive%20lifestyle

Study showing that PA is associated with reduced risk of mortality REGARDLESS of diet: https://doi.org/10.1016/j.nut.2023.112186

Estimated daily step numbers have declined ~50% to ~70% since the introduction of powered machinery: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/

Exercise works BETTER than certain medications: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/

SOOOOO MUCH DATA ON THE BENEFITS OF EXERCISE!!
https://www.sciencedirect.com/science/article/abs/pii/S003306201830135X
https://doi.org/10.1155%2F2012%2F243958
https://doi.org/10.1111/j.1600-0838.2009.00972.x
https://doi.org/10.1249/mss.0b013e31817c65d0
https://doi.org/10.1001/jamanetworkopen.2018.3605
https://doi.org/10.1016/j.jshs.2021.06.004

Support the show

Tune in for part 2 of the Kickback Science Diet Series matchup featuring Calorie Restriction and Intermittent Fasting/Time Restricted Eating. This week we cover the science related to ALL THINGS FASTING! We then pick a winner!

REFERENCES:

Media making people think time restricted eating causes cardiovascular disease: https://newsroom.heart.org/news/8-hour-time-restricted-eating-linked-to-a-91-higher-risk-of-cardiovascular-death?preview=bc4c&preview_mode=True

Fasting mimicking diet: https://www.science.org/doi/full/10.1126/scitranslmed.aai8700

Calorie restriction can impact circadian gene expression: https://www.nature.com/articles/srep25970#:~:text=Calorie restriction (CR) is a,both transcriptionally and post-transcriptionally.

RCT from Australia with calories and protein equated: https://pubmed.ncbi.nlm.nih.gov/36546330/

RCT from UAB: https://pubmed.ncbi.nlm.nih.gov/35939311/

TRF vs calorie restriction: https://www.nejm.org/doi/full/10.1056/NEJMoa2114833

Chicago study on different feeding windows: https://www.cell.com/cell-metabolism/pdf/S1550-4131(20)30319-3.pdf

TRF with different feeding windows vs standard calorie restriction: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10708501/#:~:text=Results showed that TRE with,95%25 CI%3A −2.36 cm

Should we space out our meals? https://pubmed.ncbi.nlm.nih.gov/36087576/

Cool Wisconsin intermittent fasting mouse study:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8544824/

Matt Kaeberline meta analysis on TRF and intermittent fasting: https://www.science.org/doi/10.1126/science.abe7365

Old but well controlled studies: https://www.sciencedirect.com/science/article/pii/S0002916523280168
https://www.sciencedirect.com/science/article/abs/pii/S0026049507002806

Support the show

Tune in to part 1 of the latest Kickback Science Diet Series Matchup featuring Calorie Restriction vs Intermittent Fasting. This week's episode is Part 1, where we cover all the science related to Calorie Restriction. We take a deep dive into the research on overconsumption, obesity, and cover one of the most controversial studies to date. So kick back and listen!

REFERENCES:
Wisconsin monkey study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2812811/

Maryland Monkey Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2812811/

Reconciliation Paper: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5247583/

Mouse study on calorie restriction started in early vs late life: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6861129/

Meta analysis on calorie restriction and health outcomes in humans: https://www.mdpi.com/2072-6643/12/8/2290

"CALERIE" randomized controlled trial on long term calorie restriction: https://www.nia.nih.gov/research/resource/comprehensive-assessment-long-term-effects-reducing-intake-energy-calerie

Support the show

Kick back and listen as we dive in (pun intended) to the science surrounding Cold Water Immersion. The trendy new health hack that everyone and their mother seems to be trying. We talk all about the benefits, potential risks (yes it's true, cold water immersion will NOT solve all the worlds problems), common misconceptions and misinterpretations of the data, and who should/shouldn't be hopping in a cold tub.

REFERENCES:

DELAYED ONSET MSUCLE SORENESS:
- 52 studies of adults who exercise regularly. The best meta-analysis we have of cold water immersion https://doi.org/10.1007/s40279-022-01644-9

 - Hot and cold therapy meta analysis of RCTS and DOMS from 2021 https://pubmed.ncbi.nlm.nih.gov/33493991/

COLD WATER (CWI) vs CRYOTHERAPY (CRYO):
- Recovery From Exercise-Induced Muscle Damage: Cold-Water Immersion Versus Whole-Body Cryotherapy https://doi.org/10.1123/ijspp.2016-0186

- Recovery following a marathon: A comparison of cold water immersion, whole body cryotherapy and a placebo control https://doi.org/10.1007/s00421-017-3757-z

 - 2022 review of CWI vs CRY eccentric exercise (downhill running)https://www.frontiersin.org/articles/10.3389/fspor.2022.940516/full

- comparing CWI to WBC in middle and long distance runners  https://meridian.allenpress.com/jat/article/55/4/329/433867/Cryotherapy-Models-and-Timing-Sequence-Recovery-of

MENTAL HEALTH
- Human physiological responses to immersion into water of different temperature https://doi.org/10.1007/s004210050065

 - 2020 RCT using CRY vs CONTROL on depression symptoms https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2020.00522/full

COLD SHOWER PROTOCOL
https://link.springer.com/article/10.1007/s00421-004-1239-6

COLD WATER AND BROWN ADIPOSE TISSUE (BAT)
- Cold water in winter swimmers - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8561167/

- Cold water increases energy intake - https://www.ncbi.nlm.nih.gov/books/NBK232851/#:~:text=Situations that increase energy expenditure,live may also influence appetite.

STRENGTH AND MUSCLE GROWTH (hypertrophy):
- The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-Analysis https://doi.org/10.1007/s40279-020-01362-0*

CWI impairs muscle protein synthesis rates in recreational athletes.https://doi.org/10.1113/JP278996*

Post-exercise cold water immersion attenuates

Support the show

Welcome to another matchup of the Kickback Science Diet Series! This week's matchup is; Vegetarian vs Flexible Dieting.

In this episode, we talk a lot about the research surrounding meat intake. Is meat good/bad? Is red meat better/worse? Why the nutrition industry has failed you when it comes to the interpretation of the literature, and some crazy stuff that seems to be happening behind the scenes within the industry itself.

We also talk about flexible dieting. How it works/doesn't work for some people, and how you could potentially utilize the approach to meet your dieting goals.

And of course, we pick a winner at the end of the matchup, which is entirely based on the available evidence suggesting benefits/risks of the various dieting approaches.

REFERENCES:
7th Day Adventists study on meat intake: https://academic.oup.com/aje/article/148/8/761/69260

THE OH SO CLASSIC 2012 RED MEAT AND MORTALITY PRESS RELEASE FROM HARVARD!!!  https://www.hsph.harvard.edu/news/press-releases/red-meat-consumption-linked-to-increased-risk-of-total-cardiovascular-and-cancer-mortality/

RCT of different types of meat on CVD risk: https://www.sciencedirect.com/science/article/pii/S0002916522011492?via%3Dihub

Restricted diets are more associated with eating disorders: https://www.sciencedirect.com/science/article/pii/S0195666301904453?via%3Dihub

Systematic review of meta analyses showing that meat is NOT harmful to our health (the article that cause a lot of controversy among the "non meat" folks: https://www.acpjournals.org/doi/10.7326/M19-0622

Meat intake has no risk, as long as you have additional fruit, vegetables, and specifically fiber!: https://pubmed.ncbi.nlm.nih.gov/32751091/

Study from Italy showing that meat intake REDUCED mortality risk: https://pubmed.ncbi.nlm.nih.gov/34849845/

Potential corporate ties within the nutrition industry: https://jamanetwork.com/journals/jama/article-abstract/2759201

Crazy email from the "plant based" community to the Cheif Editor of the Annals of Internal Med: https://www.foodpolitics.com/wp-content/uploads/Annals-letter.9-30-19.pdf

top 10 foods consumed in the US: https://www.health.harvard.edu/nutrition/top-10-sources-of-calories-in-the-us-diet

Harvard complaining about the 2019 studies regarding red meat and the lack of health risks associated: https://www.hsph.harvard.edu/nutritionsource/2019/09/30/flawed-guidelines-red-processed-meat/

Support the show

Lets talk protein! Kick back and tune in as we discuss all things PROTEIN! What is protein? can protein be utilized for fat loss? how much protein do we need? Is there such thing as too much protein? Can our body only utilize a certain amount? AND MORE!!

3rd party testing site used by Dr. Luke: https://labdoor.com/

Protein that Dr. Luke uses: Impact Whey Protein Powder

REFERENCES:
Resistance training preserves muscle mass in kidney failure patients on a low protein diet: https://pubmed.ncbi.nlm.nih.gov/11730397/

Protein synthesis in a dose dependent manner: https://pubmed.ncbi.nlm.nih.gov/19056590/

Protein helps lose fat and build muscle during a calorie deficit: https://www.sciencedirect.com/science/article/pii/S0002916522065595?via%3Dihub

Cool recent study with 100g protein supplement and anabolic window: https://pubmed.ncbi.nlm.nih.gov/38118410/

Older adults lose muscle faster (bedrest study) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276215/

Early morning vs equal protein distribution: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018950/

Protein can be effective for weight loss, body composition, and metabolic health: https://pubmed.ncbi.nlm.nih.gov/12566475/
https://pubmed.ncbi.nlm.nih.gov/12566475/
https://pubmed.ncbi.nlm.nih.gov/19158228/

Support the show

Tune in as we discuss the science (or lack thereof) related to to the trendy new "carnivore diet". This is part 2 of the Kickback Science Diet Series featuring our first matchup: Vegan vs Carnivore. At the end of the episode, we will pick our winner!! The winner of the matchup is based on which diet has more supporting evidence. So kick back, and talk science with us!


REFERENCES:

Dietary fiber prevents autoimmune disease https://doi.org/10.1038/s41598-018-28839-3

Some phytochemicals have been shown to be beneficial   https://doi.org/10.3390/molecules21121626

Another example of beneficial phytochemicals. https://doi.org/10.3390/ijms21062187

Fruits and vegetables are beneficial (regardless of meat intake)  https://doi.org/10.3390/nu12082265

Is everything we eat associated with cancer?  https://doi.org/10.3945/ajcn.112.047142

Top 10 sources of calories in the U.S. diet. Harvard Health. https://www.health.harvard.edu/nutrition/top-10-sources-of-calories-in-the-us-diet

The Immunomodulatory and Anti-Inflammatory Role of Polyphenols.  https://doi.org/10.3390/nu10111618

Association between dietary fiber and lower risk of all-cause mortality https://doi.org/10.1093/aje/kwu257

Support the show

Tune in for part 1 of a science showdown between the Vegan diet and the Carnivore diet. In this episode, we explore all the research related to the vegan diet. We cover the benefits, risks, protein intake, dairy consumption, and A LOT MORE!! Next week we will do the same for the carnivore diet, and then pick a winner!


REFERENCES:

nitrogen balance study: https://www.mdpi.com/2072-6643/15/14/3159

plant vs milk protein effects on muscle protein synthesis: https://www.sciencedirect.com/science/article/pii/S0022316623086625?via%3Dihub

exercise adaptation on a vegan diet with 1.6g/kg protein intake: https://link.springer.com/article/10.1007/s40279-021-01434-9

Study from "you are what you eat" documentary: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2812392

Iron deficiency on a vegan diet: https://journals.sagepub.com/doi/10.1177/1559827616682933

Milk and dairy are NOT bad for you:

1. https://www.sciencedirect.com/science/article/pii/S2161831322002034?via%3Dihub
2. https://www.sciencedirect.com/science/article/pii/S0002916522013065?via%3Dihub
3. https://www.nmcd-journal.com/article/S0939-4753(20)30044-2/abstract

Intake and adequacy of the vegan diet. A systematic review:   https://doi.org/10.1016/j.clnu.2020.11.035

Soy protein supplementation is not androgenic or estrogenic: https://doi.org/10.1038/s41598-018-29591-4

Therapeutic Potential of Volatile Terpenes and Terpenoids from Forests for Inflammatory Diseases: https://doi.org/10.3390/ijms21062187

Co-consumption of Vegetables and Fruit, Whole Grains, and Fiber in combination with meat, does not increase risk of cancer https://doi.org/10.3390/nu12082265

Backlash Over Meat Dietary Recommendations Raises Questions About Corporate Ties to Nutrition Scientists https://doi.org/10.1001/jama.2019.21441

Rigid diets associated with eating disorder symptoms in women https://doi.org/10.1006/appe.2001.0445

The Immunomodulatory and Anti-Inflammatory Role of Polyphenols https://doi.org/10.3390/nu10111618

Support the show

Kickback as we break down the science related to sauna utilization! Learn the incredible health implications that come from heat exposure. We discuss the beneficial effects of the dry sauna, infrared sauna, and hot tub. You’ll be amazed at the amount of positive (and he lack of negative) health outcomes that heat exposure can provide. After this episode you’ll have the knowledge on how to utilize the sauna to achieve your health goals!

RESEARCH STUDY CITATIONS:

Sauna improves soreness and muscle recovery - https://doi.org/10.5114/biolsport.2023.119289

Sauna may help with pain - https://doi.org/10.1097/MD.0000000000017092

Heat exposure improves sleep (when done 90 minutes prior to bed) - https://doi.org/10.1177/089198879600900203

Sauna PRIOR to exercise results in an impairment in resistance training - https://journals.lww.com/nsca-jscr/abstract/2002/08000/the_effects_of_acute_heat_exposure_on_muscular.4.aspx

Sauna improves mood, relaxation, sleep, etc - https://doi.org/10.1016/j.ctim.2019.03.012

Heat exposure is basically identical to exercise https://doi.org/10.4085/1062-6050-47.2.184

Sauna improves muscle protein synthesis - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2020.00839

Sauna can improve endothelial function in people already at risk of coronary artery disease - https://doi.org/10.1016/S0735-1097(01)01467-X

Combining sauna with exercise is better than doing wither on their own - https://doi.org/10.1080/07853890.2017.1387927

Response of plasma endorphins, prolactin and catecholamines in women to intense heat in a sauna. https://doi.org/10.1007/BF00691246

Sauna improves cardiovascular and mortality risk in men. https://doi.org/10.1001/jamainternmed.2014.8187

Sauna improves cardiovascular risk and mortality in women - https://doi.org/10.1186/s12916-018-1198-0

A single bout of sauna (30 minutes) improves blood pressure, arterial function, and other blood-based biomarkers - https://doi.org/10.1038/s41371-017-0008-z

Sauna decreases the risk of Alzheimers and dementia - https://doi.org/10.1093/ageing/afw212

Sauna improves arterial function - https://doi.org/10.1177/2047487317737629

Sauna increases immune cells and plasma/blood Volume - https://doi.org/10.1055/a-1186-1716

Heat improves endurance performance - https://doi.org/10.1016/j.jsams.2006.06.009

Heat improves body composition and increases bone mineral density - https://doi.org/10.3390/ijerph18094458

Support the show