MASS Office Hours Episode 15 (Plateaus, Caffeine, Warming Up)

In episode #15 of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Mike Zourdos. They discuss optimal protein intake per meal, warming up, caffeine and sleep disruption, tracking body weight throughout the menstrual cycle, calorie surplus consistency while bulking, artificial sweeteners, why plateaus occur, how to individualize training and break through plateaus, post-workout nutrition for evening workouts, how to get better at using RPE, and much more.

Our next episode will be a pre-recorded episode, and it will be uploaded on Wednesday, December 27th. We'll be back to live episodes at 7pm (eastern time) on Wednesday, January 3rd.

If you'd like to submit a question for a future episode, please use this link:

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Time Stamps

0:00 Introduction

0:35 New study on protein intake per meal

2:56 MASS CEUs/CECs

5:45 Is warming up worth it?

21:40 Caffeine and sleep disruption

34:27 How to track body weight for regularly menstruating women

36:36 Does your daily surplus need to be consistent while bulking up?

38:43 Do artificial sweeteners cause insulin resistance?

44:15 How to individualize training and break through plateaus

50:16 Why do plateaus occur?

1:00:04 Post-workout nutrition for evening workouts

1:02:30 Non-fitness book recommendation

1:05:35 How to get better at using RPE/RIR