Avsnitt
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In this Q&A episode, Eric Trexler and Eric Helms open with a recap of their trip to Norway and announce a new MASS partnership with AFPT International. They then work through a string of listener questions that end up forming a surprisingly cohesive arc: how much total daily energy expenditure actually varies between people, RED-S and low energy availability, what really drives satiety, and a deep dive into building or retaining muscle in a calorie deficit. The back half tackles body recomposition head-on, why the rigid "bulk vs. cut" mindset comes largely from competitive and enhanced bodybuilding, and how natural powerlifters demonstrate that recomp is closer to the default state than most people assume.
Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.
massresearchreview.comIf you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com
If you'd like to submit a question for a future episode, head over to:
massresearchreview.com/ironcultureChapters
0:00 - Intro
10:24 - Q&A begins: Is maintaining 2400 cal "above the mean"? (TDEE variance)
17:00 - RED-S, low energy availability & the female athlete triad
23:10 - What actually drives satiety?
33:14 - Building muscle in a deficit: protein needs & why muscle is lost
49:31 - What bulking studies tell us about surplus size
55:40 - Listener case study: bulk first or recomp while cutting? (Natalia)
1:01:15 - Where the "bulk vs. cut" mindset really comes from
1:12:24 - Powerlifting as a case study in recomposition
1:16:44 - Do drugs break the rules? PEDs & nutrient partitioning
1:18:34 - Wrap-up -
In a monumental moment for the Iron Cult, OMAR RETURNS for a guest appearance.
In this episode, Omar Isuf and Eric Helms discuss the journey of creating the ambitious Iron Culture documentary, highlighting behind-the-scenes challenges, personal sacrifices, and the passion driving their project. They reflect on the collaborative effort, funding, and the cultural significance of their work, offering insights into the process of producing a self-funded, passion-driven documentary. In this episode, Omar Isuf and Eric Helms reflect on the impactful moments of their recent documentary, the evolution of the fitness community, and the importance of intentionality and community in the space. They share behind-the-scenes stories, insights on social media's influence, and the enduring value of authentic connection.
If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com
Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.
massresearchreview.comChapters
00:00 Introduction
01:48 Documentary Journey and Collaboration
13:50 Reflections on the Process
30:35 Documentary Creation and Community Support
42:44 Reflections on Personal Growth and Legacy
57:28 Support throughout the process
01:07:12 The Evolution of Fitness Content and Its Challenges
01:14:06 Navigating the Fitness Landscape Today
01:25:34 Closing Thoughts -
Saknas det avsnitt?
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Eric Helms and Steve Hall discuss training strategies, deloads, body image, and the cultural aspects of bodybuilding, sharing insights from their experiences and recent projects like the bodybuilding documentary.
Chapters
00:00 Introduction and Banter
03:00 Connecting with Omar and Rascal
05:58 The Essence of Bodybuilding and Community
08:49 The Documentary Journey
12:06 Philosophical Reflections on Sports
14:48 The Impact of the Documentary
18:06 Personal Stories and Connections
21:02 Final Thoughts and Future Projects
30:09 The Journey of Giving Back
33:23 Reflections on Life and Legacy
36:12 Future Competitive Aspirations
41:41 The Evolving Perspective on Progress
54:59 Navigating Fatigue and Deloading Strategies
01:07:44 The Importance of Auto-Regulation -
Eric Trexler and Eric Helms recently found themselves in the middle of a debate about optimal protein intakes, all initiated by a social media post from Stu Phillips (a leading researcher in the area). In this episode, they dive into how that scientific discourse played out, the nuances of protein intake, and the implications for recreational lifters and bodybuilders alike. They discuss the complexities of scientific data interpretation, public messaging, and practical recommendations for optimal protein consumption.
If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com
Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.
massresearchreview.comChapters
00:00 Intro
06:13 Social Media Debate on Upper Limits of Protein Intake
13:07 Analysis of Stu Phillips' Post and Scientific Discourse
24:06 Review of Tagawa Meta-Regression Studies
34:58 Nunes Data and Recent Research Insights
39:06 The Refalo et al paper
53:49 Balancing Nuance and Public Messaging
01:03:00 Concluding Thoughts on Science Communication -
Back in episode 375, Helms and Trex briefly mentioned a few "evidence-based fitness" topics for which their views have evolved over the years. In hindsight, they didn't give a few of those topics the time, attention, and explanation they deserve. So in this episode, Helms and Trex take a closer look at two key topics: maximum recoverable (or adaptable) training volume, and various approaches to strategically manipulating leptin levels (such as refeeds and diet breaks).
If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com
Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com
Chapters
00:00 Intro
04:11 The origins of MRV/MAV
07:08 Updated perspectives on MRV/MAV
14:26 Practically applying MRV/MAV
17:11 Helms' current volume adjustments
24:30 Updating models in science
29:20 The importance of leptin
32:42 The origins of Trex's interest in manipulating leptin
38:47 Running studies on diet breaks and refeeds
44:27 Recent meta-analysis on intermittent dieting strategies
50:19 Trex's current perspective on refeeds and diet breaks
53:47 Behavioral versus physiological effects
59:09 Contextual use of intermittent dieting
1:06:34 Wrapping up
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Join us for a rare Iron Culture episode with co-hosts who are not only on the same continent, but actually in the same ROOM. Helms and Trexler are in Australia for the Sports Nutrition Association Annual Conference, so they got together to record an episode about Trex's presentation topic: resistance to weight loss. Specifically, why being a true "outlier" who is resistant to weight loss efforts is quite rare, particularly when looking at the energy expenditure side of the equation.
If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com
Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.
massresearchreview.comChapters
00:00 Introduction
07:09 Tracking errors and energy absorption
22:21 Myths and realities related to medical conditions
50:48 Metabolic adaptation & exercise energy compensation
56:36 Weight loss friction as a spectrum -
Join Drs Eric Helms and Eric Trexler as they discuss the importance of humility in science, and a few key areas where their perspectives have changed over the years.
If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com
Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.
massresearchreview.com
Chapters
00:00 Intro
13:11 The Iron Culture Documentary Release
18:03 Criticism and Public Perception
28:20 Intellectual Humility and Changing Perspectives
38:33 Evolving Views on Nutrition and Training -
Join Steve Hall and Eric Helms as they explore the nuances of bodybuilding, nutrition, and training strategies.
From caffeine timing and body composition tracking to posing techniques and mental models, this conversation offers practical insights for athletes and enthusiasts aiming to optimize their performance and physique.
Iron Culture is presented by the MASS Research Review
massresearchreview.com
If you're in the market for some new gym gear or apparel, be sure to use code "MRR10" for a 10% discount at elitefts.com
Chapters
00:00 Morning Rituals: Caffeine Choices and Preferences
02:43 Caffeine Cycling: Strategies for Bodybuilding Performance
05:19 Caffeine and Sleep: Finding the Right Balance
08:27 Diet Sodas: The Hidden Caffeine Dilemma
10:52 Navigating Post-Show Eating: The Recovery Phase
13:53 Protein Intake: Debating the Optimal Amount
16:45 Training vs. Nutrition: Prioritizing Muscle Gain
19:26 Understanding Protein Recommendations: Context Matters
22:17 The Importance of Training Intensity
25:06 Blue Light Blockers: Effects on Sleep Quality
35:20 Blue Light Blockers and Sleep Quality
37:11 Body Weight and Recovery Insights
39:11 Stage Weight and Body Composition Changes
41:34 Tracking Progress: Measurements and Photos
45:10 The Importance of Posing in Bodybuilding
50:39 Online Coaching and Posing Techniques -
This episode begins with a slightly defensive rant by Eric Trexler, followed by a very defensive rant by Eric Helms. After that, they dive into new research uncovering the complexities of ultraprocessed foods, their impact on obesity, binge eating, and the food industry's role in creating and promoting hyperpalatable ultraprocessed foods.
Iron Culture is proudly presented by the MASS Research Review (massresearchreview.com)
If you're in the market for some high-quality gym gear or apparel, be sure to support our friends at elitefts.com and use code "MRR10" for a 10% discount.
Chapters
00:00 Intro
10:14 Trexler & Helms respond to social media criticism
15:48 Slightly defensive rant by Trexler
23:10 Extremely defensive rant by Helms
32:25 Roles in The Ecosystem of Science Communication
41:39 Exploring the Impact of Ultra-Processed Foods
46:20 Understanding Ultra-Processed Foods and Their Nuances
51:16 The Role of Food Processing in Feeding a Growing Population
55:53 Hyper-Palatable Foods and Their Effects on Eating Behavior
59:07 The Evolution of Eating Disorder Treatment Perspectives
01:04:30 The Relationship Between Hyper-Palatable Foods and Binge Eating
01:09:05 Neurophysiology of Food Consumption and Addiction
01:12:20 Conclusions & practical applications for food selection -
This episode begins with a discussion about the importance of scientific rigor in fitness research and science communication. After that, hosts Eric Trexler and Eric Helms discuss the relationship between skeletal structure and muscle growth, including whether or not your bone structure can predict how much muscle you gain in response to training or your maximum level of muscularity.
Iron Culture is proudly presented by the MASS Research Review (massresearchreview.com)
If you're in the market for some high-quality gym gear or apparel, be sure to support our friends at elitefts.com and use code "MRR10" for a 10% discount.
Chapters
00:00 Intro
11:19 Expert Creep and Science Communication
21:22 Responsibly Expanding Your Domain of Expertise
31:42 Exploring Bone Structure and Muscle Growth
32:51 Study Overview: Bone Characteristics and Hypertrophy
41:13 Interpreting the results of a new study
47:50 Methodological nuances
58:30 Hypertrophy versus total muscularity
01:02:48 Finding the right sport for your frame and bone structure
01:12:23 Practical applications -
In this episode, Eric Trexler and Eric Helms discuss the latest updates in resistance training research, the evolution of training principles since 2009, and practical applications for trainers and athletes. They explore key points from the new ACSM position stand, the importance of training frequency, volume, and specificity, and reflect on how scientific understanding has advanced over the years. In this engaging discussion, Eric Trexler and Eric Helms explore the evolution of training philosophies, hypertrophy research, and practical applications for lifters. They reflect on past training trends, dissect scientific findings, and share insights on optimizing workout strategies for strength and muscle growth.
If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discount
Chapters
00:00 Introduction and Personal Updates
07:37 The new ACSM Position Statement
17:50 Overview
34:47 Key findings
37:44 The Impact of Training Frequency on Strength
44:45 The Role of Volume in Strength Training
59:12 Training For Hypertrophy & Proximity to Failure
01:09:17 Eccentric Training
01:12:57 How Perspectives About Training to Failure Have Changed
01:19:08 The Role of Structured Training Programs
01:25:06 The Evolution of Fitness Communities
01:30:25 "Power Training"
01:39:05 Wrapping Up -
Join us for an in-depth discussion with Steve Hall & Eric Helms on supplement testing, polygraph use in bodybuilding, sleep optimization, and the power of acceptance in training and life.
This episode offers practical insights for natural bodybuilders and fitness enthusiasts looking to optimize health, performance, and mental resilience.
If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discount
Chapters
00:00 Introduction and Connection
02:09 Understanding Supplementation and Third-Party Testing
08:04 Microplastics and Health Concerns
09:58 The Importance of Third-Party Testing for Competitors
15:59 The Risks of Supplements and Marketing Influence
21:56 Polygraphs in Natural Bodybuilding
30:06 Navigating False Positives in Polygraph Testing
37:11 The Stress of Competition and Polygraph Testing
38:45 Personal Struggles with Lifestyle Constraints
40:59 Sleep Quality Challenges and Optimization
43:41 Navigating Workload and Recovery
45:01 Injury Management and Training Adjustments
50:14 Mental Strategies for Performance and Recovery
58:56 Acceptance and Its Role in Bodybuilding and Life -
In this episode, Eric Trexler and Eric Helms delve into the complexities of scientific research integrity, recent controversies in nutrition studies, and debunk common myths in health and fitness. They emphasize the importance of transparency, ethics, and critical thinking in science and everyday beliefs. In this episode, Eric Helms and Eric Trexler debunk popular myths in psychology, medicine, and animal behavior, exploring the science behind Stockholm syndrome, the hungry judge effect, stress ulcers, sugar hyperactivity, and the Stanford Prison Experiment. They emphasize critical thinking and scientific rigor in understanding complex topics.
If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discount
Chapters
00:00 Introduction
03:23 Update on LDL Research Controversy
14:30 "Ethics" in the Research Context
26:45 Conspiratorial thinking and communication in science/research
29:45 Pop Science Myths and Misconceptions
39:25 Debunking Learning Styles
48:17 Debunking Stockholm Syndrome
1:02:04 Debunking the "Hungry Judges Study"
1:07:53 Stress Ulcers: The Complex Truth Behind a Common Belief
01:13:42 Debunking the "Sugar Rush" Myth
01:25:23 Other Popular Myths and Misconceptions -
In this episode, Eric Helms and Eric Trexler explore the complexities of food labeling, energy absorption, and the impact of food choices on energy balance. They discuss a recent lawsuit against David protein bars, delve into scientific research on metabolizable energy, and practical strategies for dieting and food selection.
If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discount
Chapters
00:00 Introduction and Updates
08:16 The David Protein Bar Lawsuit
21:43 Labeling Complications and Nutritional Misunderstandings
25:25 The Impact of TEF, Fiber, and Resistant Starches
34:00 The Impact of the Specific Food Matrix
37:22 More Research on Dietary Intake Versus Absorption
40:06 Nuances Behind Calories In vs Calories Out
47:00 Tracking Variable Foods Versus Keeping Food Choices Consistent (IIFYM/Flexible Dieting Implications)
57:06 The Case for "Eating Clean" Within a Flexible Dieting Framework -
Editorial note:
We recorded this episode on March 4. This is an important detail for contextualizing the timeline of events discussed in this episode, as well as our understanding of the matter at the time of recording.
Since we recorded this episode, the paper discussed has been officially retracted. We will provide additional updates on this story as they become available.
Episode summary:
Join Eric Trexler and Eric Helms as they dissect the chaotic rollout of a controversial study on LDL cholesterol and lean mass hyper responders, explore issues in science communication, and debate the integrity of research in the age of social media.
If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discount
Chapters
00:00 Intro
09:18 Social media dust-up
17:27 Revisiting the "Lean Mass Hyper Responder Study"
23:25 New controversy surrounding the study
33:14 Investigations regarding data integrity
41:43 Historical Context: NUSI and Its Implications
50:55 Steelmanning the argument
55:22 Potential issues with the "citizen science" movement
01:01:50 The death of expertise and the future of science communication -
In this episode, Steve Hall and Eric Helms discuss the evolution of their podcast, the importance of community feedback, and the dynamics of online culture. They delve into personality traits that influence social media behavior, the misconceptions surrounding pop science, and the significance of evidence-based practices in coaching and bodybuilding.
Eric shares insights about his new role in academia and the responsibilities that come with it, while also exploring the 1% factors that can lead to success in bodybuilding. The conversation wraps up with a discussion on supplements, health practices, and the importance of being informed about one's health.
If you're in the market for some lifting gear or apparel, please consider supporting our friends over at elitefts.com (and use code "MRR10" for a 10% discount!)
Chapters
00:00 Introduction and Naming the Podcast
02:48 The Psychology of Online Fitness Culture
05:39 Personality Traits and Social Media Engagement
08:05 Debunking Pop Psychology Myths
10:48 The Evolution of Online Coaching
13:49 Eric's New Role and Responsibilities
16:40 Leadership in Academia
19:22 The Structure of Academic Institutions
22:10 Reflections on Leadership and Responsibility
37:07 The Pursuit of the 1% in Bodybuilding
40:04 Training Philosophy and Personal Context
43:01 Evaluating Training Volume and Time Management
45:41 Investing in Muscle Growth: The Cost-Benefit Analysis
49:27 The Role of Supplements and Nutrition
55:39 Final Thoughts and Future Discussions -
In this episode, powerlifter Kjell Bakkelund shares his journey, strategic weight management, and insights into longevity and performance in powerlifting. Discover how he overcame setbacks, optimized nutrition, and maintained motivation over a 19-year career.
If you're in the market for some lifting gear or apparel, please be sure to support our friends and save some money by using code "MRR10" for a 10% discount at elitefts.com
Chapters
00:00 Introduction
07:57 The Weight Cut Experience and Its Challenges
15:07 Strategic Deception and Preparation for Sheffield
20:20 Reflections on Training and Dieting
25:29 Kjell's Competitive History and Evolution
37:10 Comparing Past and Present Strength Levels
44:09 The Turning Point: A Podium Decision
49:17 Nutrition and Performance: A Game Changer
56:41 Mindset Shifts: Embracing the Journey
01:02:11 The Importance of Flexibility in Dieting -
In this episode, hosts Eric Trexler and Eric Helms explore a wide range of topics including the culture of bodybuilding, the impact of step counts on health, protein intake nuances, and the effects of various performance-enhancing drugs. They also address common misconceptions and recent research findings, providing practical insights for fitness enthusiasts and professionals alike.
Be sure to support us (and our friends!) by using code "MRR10" for 10% off your order at elitefts.com
Chapters
00:00 Intro
05:26 Who can claim to be a "Bodybuilder"
14:35 Protein Intake and Muscle Protein Synthesis
25:39 Soy Intake and Its Effects on Hormones
31:10 Step count "limits"
39:44 Clarification related to soy intake
44:32 Trex research updates & Constrained Energy Expenditure Model
56:50 Exercise energy compensation: natural vs enhanced lifters
01:04:52 Hypertrophy and Proximity to Failure: Insights from Meta-Analysis -
In this episode of Iron Culture, Eric Trexler and Eric Helms discuss perpetually hot topics in the fitness and bodybuilding community, focusing on recent research findings related to training at long muscle lengths and the implications of muscle swelling on hypertrophy reserach. They explore the nuances of lengthened bias training, the importance of sampling variance in research, and the impact of muscle swelling on hypertrophy measurements.
If you're in the market for some new lifting gear or apparel, be sure to use discount code "MRR10" for a 10% discount at elitefts.com
Chapters
00:00 Intro
04:39 Research Roundup: Lengthened Bias Training
07:20 Study Findings and Interpretations
10:24 Contextualizing Research in Fitness
13:53 Incremental Improvements in Research
17:10 Understanding Muscle Mechanics and Training Equipment
23:23 Sampling Variance and Its Impact on Research Interpretation
37:33 The Debate on Lengthened vs. Shortened Training
49:20 New Insights on Muscle Swelling and Hypertrophy
58:46 Understanding Muscle Performance and Recovery
01:03:39 The Debate on Training Volume and Hypertrophy
01:12:09 Wrapping up -
Have you noticed that real life fitness culture is awesome, but online fitness culture sucks?
Yeah, us too.
In this episode, the Erics discuss why toxic online fitness culture is the way it is, leaning on actual scientific research on which personality types are dictating discourse and driving engagement. The conversation ends with practical tips for strategically cultivating a better experience on social media platforms.
By the way - are you in the market for some fitness gear or apparel? If so, head over to elitefts.com to support our friends and use code "MRR10" for a 10% discount.
Chapters
00:00 Intro
6:58 IRL fitness versus online fitness
17:33 Personality traits and states; types of narcissism
21:51 Traits of influencers
32:00 Traits of frequent posters/users
35:44 How being on social media (transiently) changes personality states
44:45 Skepticism versus cynicism
54:51 Practical tips for strategically cultivating a better experience - Visa fler
