This topic came from Mike. The idea of Cornerstone Concepts came from a similar idea in pedagogy studies about threshold concepts. The idea with these is that once a student understands a given concept like this, it completely changes their understanding of a topic, and/or their ability to understand that topic. The student immediately starts making new connections, other things start to fall into place etc. Things just “click.” They re-frame what the student already knows.
For today's episode, we came up with 5 ½ cornerstone concepts to go through:
- Concept 1. Biofeedback and inside/out vs. outside/in
- Concept 2. A concept I’m calling “the broad strokes”
- Concept 3A. Train the muscle not the movement and it’s the muscles that work the weights, not the weights that work the muscles
- Concept 3B. Train for development and strength will come, not the other way around.
- Concept 4. Metabolism as the sum total of all the chemical processes in the body (not just calories in/calories out)
- Concept 5. Calorie burning vs. calorie investing
- Scott mentioned this study: Between-meal Energy Intake Effects On Body Composition, Performance And Total Caloric Consumption In Athletes
- Shout-out and thanks to Stu from Home Studio Basics for emailing his experience with training the muscle, not the movement.
- Mike and Scott debated meal frequency. Scott mentioned studies that support higher meal frequency, but Mike remains unconvinced, as he's seen studies support both higher and lower meal frequency.
Meal frequency studies Scott mentioned (suggesting increased frequency is good):
- Effects of meal frequency on body composition during weight control in boxers
- Effect of Meal Frequency and Timing on Physical Performance
Meal frequency studies Mike's seen that complicate this:
- The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men.
- Meal frequency and energy balance
- Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet.
Studies emphasizing meal-timing regularity:
- Beneficial Metabolic Effects of Regular Meal Frequency on Dietary Thermogenesis, Insulin Sensitivity, and Fasting Lipid Profiles in Healthy Obese Women
- Regular meal frequency creates more appropriate insulin sensitivity and lipid profiles compared with irregular meal frequency in healthy lean women.
- Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women
- Stomach ghrelin-secreting cells as food-entrainable circadian clocks.