Can you believe it’s episode 116 and we haven’t yet done a deep dive specifically on “flexible dieting”? Well, we couldn’t either, so in this episode, we did just that. You’ll learn what the origins of flexible dieting are in the research and also the fitness industry and how they diverged to the point they became wholly separate. You’ll learn why IIFYM is not always flexible, what the data on flexible dieting suggests, and where the research stands today as newer concepts like intuitive eating have emerged.

Ep. 116 - Flexible Dieting: A Reexamination?!

Iron Culture was started by Eric Helms and Omar Isuf as a means of exploring the world of physical culture and attempting to distill a unified philosophy of lifting and to help listeners find greater meaning from the iron. The lifting community has become fractured over the last ~70 years and this Podcast will attempt to explore the fundamental threads that unite these different tribes.  The Podcast focuses on dispensing practical, useful information to the listener, bouncing from history, to philosophy, to contemporary lifting culture issues, to science. This can range from teaching the audience about lifting, programming, nutrition, supplements/PEDs and the history of lifting culture. The format includes casual conversations between the two hosts on a variety of topics, discussions with a panel of experts and interviews with authoritative figures in the lifting community.

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Wes Goodman recently completed his PhD in Exercise and Nutrition Science with an emphasis in Biomechanics and Motor Control at Montana State University under Dr. David Graham with our very own Dr. Helms on his committee as well. But he’s more than an academic, he’s a certified strength and conditioning specialist, gym owner, power lifter, strong man and Highland Games competitor! He studied how musculoskeletal modelling can help us understand the nuances of how the body performs squats. In this episode you’ll learn about the theory and application of motor control to lifting, the limitations of common biomechanics studies, and how modelling helps us understand that muscles can influence joints they don’t actually cross, and to Omar’s dismay, that a calf raise might actually be a squat accessory exercise! 00:00 Addressing the controversy before introducing our guest Sooper Gforce Iron Culture Ep 269- Are Social Media PhDs Ruining Fitness? (feat Dr. Milo Wolf, Max Coleman & Dr. Pak) https://www.youtube.com/watch?v=pgp9h5D0yqI Enes 2024 Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? https://pubmed.ncbi.nlm.nih.gov/37796222/  04:37 Introducing Wes Goodman and what is biomechanics? 13:15 Necromechanics, what we can measure with biomechanics and its limitations Iron Culture Ep. 163- All About EMG and Hypertrophy (ft. Andrew Vigotsky) https://www.youtube.com/watch?v=fIccFeOknew 28:45 The degrees of freedom problem and clarifying  37:00 The dominant theories on motor control and neuroscience 45:04 Motor learning strategies in lifting and the theoretical/philosophical perspective 58:45 Cuing in (power)lifting and the approaches to providing feedback as coach 1:06:53 Wes’ PhD research: the intricacies of muscle function within tasks 1:20:05 Modelling in science and furthering our understanding of squat biomechanics 1:24:55 Wes’ initial thoughts on his data regarding the calves  1:29:29 Closing out and where to find Wes Website: https://likeironstrong.com  IG: @likeironstrong_wes https://www.instagram.com/likeironstrong_wes/  ResearchGate https://www.researchgate.net/profile/William-Goodman-12  

Ep. 273 - Biomechanics for Powerlifting feat Dr. Wes Goodman

The man, the myth, the legend, Mike T is back! Fresh off a 900kg total, an 800lbs deadlift, and placing just off the podium at Powerlifting America National by bodyweight, Mike T is showing how much longevity can be had for the lifelong lifter, even at the highest level. We’ve only got a penlight in this pitch-dark morphing cave, but that’s apparently all you need. Join us on this episode where we discuss mental maturity and growth as a lifter, Mike’s journey and his future plans in equipped lifting! 00:00 Introduction to a homecoming episode Iron Culture Ep. 4- Periodization & Autoregulation Roundtable https://www.youtube.com/watch?v=RIVw1OxvZUA 07:15 Catching up on Mike T’s achievements and competing equipped Iron Culture Ep. 46- Powerlifting: Raw vs Equipped Lifting (Ft. Calgary Barbell, Corvus Strength & RTS) https://www.youtube.com/watch?v=FG618RmkoPA 22:13 Keeping the spark for lifting and training Lepper 1973 Undermining children's intrinsic interest with extrinsic reward: A test of the "overjustification" hypothesis.  https://web.mit.edu/curhan/www/docs/Articles/15341_Readings/Motivation/Lepper_et_al_Undermining_Childrens_Intrinsic_Interest.pdf Fishbach 2012 When thinking about goals undermines goal pursuit  https://www.sciencedirect.com/science/article/abs/pii/S0749597812000222  30:42 Mike T’s athletic arc 37:30 Facing and navigating adversity: injuries and load management 50:10 What has changed over time for Eric, especially with his injuries   01:04:18 The ‘hot streak’, sticking with it, and moving forward 01:19:15 We are all getting out of this cave together… or do we even need to get out? 1:25:44 The plan for Mike T the athlete and where to find him Instagram: @miketuchscherer https://www.instagram.com/miketuchscherer/ Threads: @miketuchscherer https://www.threads.net/@miketuchscherer Reactive Training Systems Coaching https://pages.reactivetrainingsystems.com/coaching  RTS Lab https://pages.reactivetrainingsystems.com/rts-training-lab

Ep. 272 - Mike Tuchscherer: Peaking  After 20 Years of Powerlifting

Trextopia, this is your episode. We peel back the layers of pro natural bodybuilder, exercise science researcher & co-host of Iron Culture, Eric Trexler. Learn how he got into lifting, what low bar squatting 500lb ATG will do to your body & why there might be more controversy in Iron Culture’s near future. This might be the peak of Iron Culture but Trexler is no fan of peak weeks. 00:00 Introduction to an episode with Eric without the other Eric 03:06 An inside peak into Trexler’s day as a scientist (Trex lore)  09:42 Trexler’s foray into powerlifting 19:47 T-Nation and what informed Trexler’s training practices 27:12 Wrestling, lifting, and experimenting with training 36:02 Change of perspective: different approaches to training 42:44 The evolution of Trexler’s training and getting into science 48:37 “Optimisation” for bodybuilding and peaking (Helm’s hat cameo) 1:00:45 The pros and cons of different approaches 1:04:53 Diving into different research topics and the recent challenges in Trexler’s fitness journey  1:16:57 Growing and learning from the experiences (and the return of the T-Rex) 1:30:41 Closing out this monster episode 

Ep. 271 - Powerlifting, Natural Bodybuilding & Science (Eric Trexler’s Journey)

We here at Iron Culture have been on a mission to better inform you, dear listener, as to the inner workings of science. From what goes on in the lab itself, to the publication process, to dissemination, to eventual meta-analysis, the challenge of interpretation and communication of science, the optimistic promises of open science, and the increasing focus on replication, it’s been a hopefully eye-opening and overall encouraging discussion. However, while the scientific method is inherently self-correcting, the apparatus of science is far from perfect and there is a big problem with its principle tool of correcting the peer-reviewed record: retraction. What leads to a paper being retracted? What is the process? How does it impact the literature? Most importantly, does it effectively change the understanding of the science in the community the studies are meant to serve? Join the Erics in this most recent episode as they break it all down! 00:00 Retraction in science and a recently retracted study on cold water immersion Néma 2024 Impact of cold exposure on life satisfaction and physical composition of soldiershttps://pubmed.ncbi.nlm.nih.gov/36599485/ Iron Culture Ep. 267- Addressing Data Fraud in Nutrition Science https://www.youtube.com/watch?v=YZqQ0_pweTs 16:00 A peak behind the sport science curtain 25:19 The process of retraction and its flaws Soria-Gila 2015 Effects of Variable Resistance Training on Maximal Strength: A Meta-Analysishttps://pubmed.ncbi.nlm.nih.gov/25968227/ Retraction Watch https://retractionwatch.com/ 41:15 Keeping up to date with retractions and critically appraising studies Wakefield 1998 Ileal-lymphoid-nodular hyperplasia, non-specific colitis, and pervasive developmental disorder in children https://pubmed.ncbi.nlm.nih.gov/9500320/ 1:00:54 Wild claims from science communicators and their responsibility 1:11:09 Letter to the editor and the retraction process Phillips 2017 Changes in body composition and performance with supplemental HMB-FA+ATPhttps://pubmed.ncbi.nlm.nih.gov/28301440/ 1:22:53 The open science movement and the dangers of unreliable findings 1:30:04 Moving forward: the effective science communicatorand alternative publishing models 1:39:16 Closing out this intervention episode for Helms

Ep. 270 - Scientific Retractions Aren’t Working

Whitney Houston said it best: “I believe the children are our future, teach them well and let them lead the way.” Here at Iron Culture, we’re old, irrelevant and out of touch. But, we believe in platforming the next generation of educators to carry on the torch (or at least pandering so they’ll platform us in return when we can no longer pay the bills). In this Roundtable we’re joined by Dr. Milo Wolf, Dr. Pak, and first-time guest Max Coleman, to discuss the challenges of growing a following using social media in 2024 as an evidence-based content creator. The game has changed what worked for us, won’t be as successful, and striking the right balance is not easy, and getting it wrong comes with lashback. Are we all just doing more harm than good? Join us as we discuss! 00:00 Ignoring our actual guests and introducing Jim Powers 05:06 Actually introducing the young pioneers and getting into the topic 13:22 Milo’s thoughts and using the hook of the title and the thumbnail Iron Culture Ep. 268- Science Communication, Gatekeeping & The Fitness Industry https://www.youtube.com/watch?v=bOuoJoF5IDA 20:43 The rise of Eric’s visibility and gaining a foothold in social media fitness  28:52 Dr. Pak’s perspective and how he shapes his content 36:28 Playing the social media game 49:18 Nuance, and (finally) getting Max Coleman’s viewpoint   1:00:54 Doing it for the fame, the saturation of the landscape, and finding yourself within it 1:10:24 Milo’s tips for new content creators (one weird trip to explode your social media presence) 1:22:05 Max’ favourite movies and some applications to takeaway 1:33:20 Closing out and where to find our guests (to increase their subscriber count by 2) Milo https://www.youtube.com/@WolfCoaching, IG @wolfcoach_ , wolfcoaching.com   Dr Pak https://www.youtube.com/@Dr__Pak IG @dr__pak , drpak.com Max  IG @coleman.et.al

Ep. 116 - Flexible Dieting: A Reexamination?!

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