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episode #223

New Study: Increase Strength, Testosterone, and Decrease Body Fat % By Eating This!

February 6, 2023 in Podcast


This week I discuss a 12 week study comparing 30 trained males who consumed Egg Whites vs. Whole Egg consumption after 12 weeks of resistance training.

This study looked at knee extensor muscle mass, lean body mass and body fat percentage, muscular strength (knee extension, handgrip strength), Wingate (cycle ergometer), and serum concentrations of hormones. It concluded that postexercise whole egg ingestion increases knee extension and handgrip strength, testosterone, and reduces body fat percentage compared with postexercise egg white ingestion, despite no group differences in muscle mass, in resistance-trained young males.

Whole egg consumption may be preferable during resistance trained programs geared toward the improvement of muscular strength and body fat percentage.

No surprise here! Add those egg yolks to your routine if you are looking to build strength, increase testosterone, and decrease body fat percentage!

Brian (1s):

Hello, and welcome to the Get Lean and Eat Clean podcast. My name is Brian grn. I'm a certified health coach, trainer and author, and this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. All right, welcome to the Get Lean e Clean podcast. My name is Brian Grin. I hope you had a great weekend and maybe enjoyed some football. There were some great games on Sunday night, I should say.

Brian (42s):

One good, great game. The other one wasn't so good, but hopefully your team advanced and moved on. My team did not even play in it. That's the Chicago Bears, but we do have the first pick in the draft. So excited for that. But anyways, hope you listened to my last interview with Chip Baker. We discussed all about having effective conversations to ignite relationships. We also talked about his book Impact of Influence, so definitely check that out. You know, it's a different topic that we normally talk about on the podcast, but I think now more than ever, building relationships and creating effective conversations with loved ones is, is truly important. So hopefully you, you listen to it.

Brian (1m 22s):

If not, check that out. Episode 2 22. And today, I wanna touch on, you know, on the micro podcast, it's a topic that comes up with some of my clients from time to time because I'm a big fan of eating whole legs. I've always been like that. And you know, back in the day, the body building, old school, body building day, egg whites were like the thing. But hopefully after this study, maybe you'll realize that this is something that you should start adding into your routine if, if you haven't already, the egg yolk has a ton of benefits and you're gonna see why in this study that was done in 2021. And so actually one of the, the participating doctors that put this study together, Dr.

Brian (2m 11s):

Andy Galpin, was on my podcast not too long ago. So I was excited to see that. This was in the Journal of Strength and Conditioning Research in February, 2021, where they did whole leg verse egg white ingestion during a 12 weeks of resistance training in young males. And, you know, the primary purpose was to compare the effects of, you know, whole legs versus ag whites for 12 weeks of resistance training. And they did all these different measurements, cross-sectional areas of body composition, muscular strength, anaerobic power in, in these resistance trained young males.

Brian (2m 52s):

So they took 30 resistance, trained young males of randomly assigned them whether they should ingest whole eggs or egg whites after, after their workout, immediately after the, the resistance training session. And I believe, yes, three, three sessions per week of 12 weeks, whole body. So, and they measured pretty much everything, knee extensor, muscle mass, lean body mass body fat percentage, muscular strength, and serum of concentrations. Serum concentrations of hormones. So really interesting. I, I think this is a cool study because this is, you know, this is I think something that comes up a lot.

Brian (3m 37s):

People wondering, well, should I eat the whole egg or should I eat the egg white? Well, the results were pretty dramatic in the sense that post-exercise, whole leg ingestion, increased knee extension and hand grip strength, so it increased strength testosterone and reduced body fat percentage compared with the post-exercise egg white ingestion. That's pretty big. So strength testosterone and reduction in body fat percentage from the wholei group. So at the end it concludes whole legs consumption. Wholei consumption may be preferable during resistance training. Pro programs geared towards the improvement of muscular strength and body fat percentage.

Brian (4m 20s):

Wow. So there you have it. I mean, and if you look even deeper, egg yolks, gosh, they have more B, you know, vitamin B, six, b12, thiamine, they're a great source of iron, excellent source of vitamin A, vitamin D and calcium. You know, they also have, hi, they're higher in saturated fats and cholesterol, but as you can tell, if you're, if you're doing resistance training, you're missing out if you're not having the egg yolk. So I think that's the moral of the story from this study. I'm gonna put a link in the show notes regarding the study if you wanna read a little bit more into it. But I thought this would be advantageous and something that, you know, you might, if you haven't done already, maybe this is something that's worth adding to your routine.

Brian (5m 3s):

So there you have it for today. Eat whole eggs. And I love, the one thing I love about eggs is you can do, you can do a lot with them, add some meat to them, or, you know, you could put 'em with ketchup. Some people do whatever, whatever, whatever works for you. But I I, I highly recommend adding them. If you're just using egg whites, I would switch out or at least add a little bit of egg yolk into your life. So there you have it. Hopefully you got some benefit from this study. I will put a link in the show notes. And thanks again for listening. If you have any questions, email me, brian brian gr.com, and I will talk down Friday with a great interview.

Brian (5m 43s):

Thanks for listening to the Get Lean ean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.

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