What's the deal with microplastics? Where do they come from? Are they in our bodies? If so, are they harmful? Also, what's the deal with microwaving Tupperware and other plastic containers?

This episode is all about plastics - what we know, what we don't know, and what you can do about it.

Key reference:

https://pmc.ncbi.nlm.nih.gov/articles/PMC11800385/

Time stamps:

0:00 Intro

7:20 What are microplastics and where to they come from?

16:40 How much microplastic is in our bodies? Does it seem to be a problem?

32:05 What can you do about microplastics?

41:50 What can you do about Tupperware and other food storage options?

1:06:51 Related Q&A

1:20:48 Wrapping up

In this episode of Iron Culture presented by MASS, Dr. Eric Helms and Dr. Eric Trexler dive into a wide-ranging discussion covering updates on the long-awaited 3rd edition of the Muscle & Strength Pyramids, the writing process at MASS, and their recent frustrations with pseudoscientific claims in fitness and health.

They dissect recent content related to eccentric training, ketogenic diets, LDL cholesterol myths, and the fine line between critical thinking and cynicism. Plus, they tackle rapid-fire audience questions on deloading, protein intake, training at short vs. long muscle lengths, and more.

Timestamps

0:00 Intro

1:43 Muscle and Strength Pyramids Update

7:00 Why the Erics are extra snippy (about popular pseudoscience) in the upcoming issue of MASS

12:00 Keto diets and LDL (new research)

20:20 Why pseudoscience gains popularity

24:00 Cynicism vs. Skepticism

32:09 Paradigm shifts

37:02 Should I deload every 4 weeks?

46:02 Shortened vs. lengthened muscle training

50:37 High protein diets and kidney health question

53:21 Muscle imbalances after injury rehab

61:29 Why do we speak about the thermic effect of feeding so imprecisely? Why not manipulate it with high degree of specificity?

74:17 Hypertrophy rep ranges

74:56 Exercise science study design versus real-world questions

84:54 What's up with microplastics?

93:24 Wrapping up

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss a variety of topics related to bodybuilding, nutrition, and fitness. First they share updates on Front Page Fitness and discuss some soon-to-be-released articles from the Mass Research Review, with topics including the implications of cold exposure, how much testosterone actually impacts muscle mass, seed oils, the effects of ketogenic diets on blood lipids, and eccentric training on muscle growth. The conversation also touches on the effects of alcohol consumption, navigating excess skin after weight loss, fat loading, sodium intake, meditation to acutely impact lifting performance, the effects of creatine supplementation, circuit training, and much more.

Time stamps:

00:00 - Opening and introductions

03:29 - Mass Research Review June issue preview - cold exposure vs heat, testosterone/TRT, dietary fat & seed oils

10:25 - Lean mass hyperresponders critique - "most egregiously misnamed term in health and physiology"

14:06 - Helms' articles: eccentric training defense and time-restricted feeding for hypertrophy

14:26 - Eccentric training controversy - debunking claims that eccentrics are useless or harmful

19:03 - Philosophy of science in fitness - how to evaluate competing training theories and models

22:20 - Formal education vs self-education - value of academic guardrails in exercise science

29:08 - Excess skin after weight loss - factors affecting skin elasticity and examples

38:20 - "Muscle maturity" phenomenon - skin thickness changes with age in bodybuilders

41:19 - Fat loading for bodybuilding - critical analysis of peak week strategies

48:51 - Deadlift re-bracing strategy - reset between reps vs continuous reps

52:27 - High sodium intake in athletes - 7g/day vs health recommendations

58:30 - Creatine and body odor - addressing unusual supplement side effect claims

61:01 - Alcohol consumption and fitness - 2-3 vodka drinks nightly impact on muscle growth

69:08 - Meditation and training performance - mental fatigue vs relaxation before lifting

74:59 - Diet quality vs calories - what drives weight gain in real-world scenarios

78:28 - Circuit training benefits - supersets and time-efficient programming

82:47 - Creatine effectiveness long-term - one-time investment vs compounding benefits

86:24 - Wrapping up

In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos reconnect and reflect on their experiences at the 2025 Sports Nutrition Association annual conference. Joined by guests Dr. Nick Washmuth and Kaylee Chism, they delve into the concept of daily 1RM training, discussing its origins, methodology, and findings from a recent study involving participants who maxed out daily. Insights from the participants reveal varied results and experiences, highlighting the mental and physical challenges of such a training protocol. The conversation also explores the importance of dosage, frequency, intensity, and the need for more empirical data to better understand the effectiveness of daily 1RM training. The episode covers various training protocols, particularly focusing on volume training and its effects on strength gains. The hosts and guests discuss personal experiences with different lifting protocols, the importance of balancing other lifts during intense training, and the recommendations for those interested in 1RM training. Additionally, they explore the intriguing concept of swearing as a performance enhancer, examining its psychological effects and potential benefits in athletic performance.

Reminder:Don't forget to check out our sister podcast, Front Page Fitness, hosted by Drs. Lauren Colenso-Semple and Eric Trexler!

youtube.com/@fpfpodcast

Time stamps:

00:00 Intro

04:00 Daily 1RM Training: Origins and Insights

12:00 Introducing the New Study on Daily One RM Training

33:30 Auto-Regulation in Training

39:30 "Dosage": Frequency, Intensity, and Proximity to Failure

44:26 Specificity vs. Generalization in Training

54:00 Volume Considerations

01:11:00 Recommendations for 1RM Training Protocols

01:16:30 Squat Mechanics and Individual Variability

01:22:30 Effects of Swearing in Performance

01:39:40 Wrapping up

In this episode of Iron Culture, Eric Helms and Trexler welcome Maddie McConnell, a world champion natural physique athlete, to discuss the current trends in natural bodybuilding, her journey into the sport, and the challenges that come with being a world-class physique competitor. Maddie shares her experiences transitioning from a general fitness enthusiast to a physique athlete, the significance of her recent achievements, and insights into training and preparation. In this conversation, Maddie shares her journey as a vegan bodybuilder, discussing her training regimen, nutrition strategies, and experiences during competition prep. She emphasizes the importance of variety in her diet, the role of high-protein vegan sources, and the growing acceptance of vegan athletes in the bodybuilding community. Maddie also reflects on her future aspirations in the sport and the evolving landscape of natural bodybuilding.

Reminder:

Don't forget to check out our sister podcast, Front Page Fitness, hosted by Drs. Lauren Colenso-Semple and Eric Trexler!

youtube.com/@fpfpodcast

Time stamps:

00:00 Introduction

10:46 Maddie's Journey and Accomplishments Bodybuilding

19:52 Competition Highlights and Achievements

29:50 Choosing the Right Competitive Class/Category

39:00 The Lesser-Known Challenges (and Costs) of Bodybuilding Preparation

53:00 Training and Nutrition Insights from a Vegan Competitor

01:06:54 Protein Intake and Muscle Retention

01:28:00 The Experience of Competition Prep

01:39:00 Future Plans in Bodybuilding

This is a very special episode of Iron Culture because it's the WORLD PREMIERE of "Front Page Fitness," a new podcast hosted by Drs Eric Trexler and Lauren Colenso-Semple. If you're part of the Iron Cult, these folks are no strangers - both have been on Iron Culture numerous times, and both are co-authors of the MASS Research Review.

In Front Page Fitness, Eric & Lauren discuss the hottest health and fitness topics that are causing controversy, generating buzz, or dominating headlines. In other words, it's your weekly health and fitness newspaper, delivered in podcast form. Be sure to subscribe to their new podcast so you can continue enjoying their weekly episodes:

https://www.youtube.com/@fpfpodcast

https://creators.spotify.com/pod/profile/frontpagefitness/

Time stamps:

00:00 Introducing Front Page Fitness

01:42 Why you should care about Lauren has to say

08:54 An insight into Trexler’s life

15:19 Alcohol, health, and Lauren’s wine certification

O’Keefe Alcohol and cardiovascular health: the razor-sharp double-edged sword https://pubmed.ncbi.nlm.nih.gov/17825708/

Biddinger 2022 Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease https://pubmed.ncbi.nlm.nih.gov/35333364/

31:25 The updated consensus and public health messaging

44:15 The health optimisation phase and health promoting habits

49:43 Florida man and cholesterol

Marmagkiolis 2025 Yellowish Nodules on a Man Consuming a Carnivore Diet https://pubmed.ncbi.nlm.nih.gov/39841435/

59:45 Trexler’s experience on a ketogenic diet and the Front Page Fitness Cheez Whiz challenge

The MASS Research Review started in 2017 and has provided cutting-edge evidence-based fitness content - every single month - ever since. Nearly 1500 articles and videos later, the MASS Crew is all in the same physical location for the first time in history.

To commemorate the occasion, the MASS Crew sat down for a roundtable discussion about interpreting, communicating, and applying science in a nuanced manner. Listen along to gain some insights related to strengths, limitations, caveats, and tips for applying the information you gather from content creators and published research.

Time stamps:

0:00 Introduction to a history making episode and a Front Page Fitness sneak peek

2:58 Florida man and a new cholesterol excretion mechanism?

Marmagkiolis 2025 Yellowish Nodules on a Man Consuming a Carnivore Diet https://pubmed.ncbi.nlm.nih.gov/39841435/

13:17 A discussion on Zourdos’ physical appearance and getting into effective science communication – periodisation chat

27:27 Myth busting claims and their citations

Rossow 2013 Natural bodybuilding competition preparation and recovery: a 12-month case study https://pubmed.ncbi.nlm.nih.gov/23412685/

43:01 Why its normal for Science to flip-flop and meta-analytic and multi-site methods

Iron Culture Ep 322- The Science of "Junk Volume" (ft. Jake Remmert) https://www.youtube.com/watch?v=8e4Jn9GJ8WU

Refalo 2025 Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx

1:00:22 Science communication gaps in the field of sport/exercise and nutrition science (and some tangents

1:08:51 Closing out the first and last full meet-up of the MASS crew

In this episode of Iron Culture, host Eric Trexler and guest Jake Remmert discuss a new meta regression paper focusing on per session set volume and its impact on hypertrophy and strength. They explore the nuances of per session training volume, the implications of the findings, and address common misconceptions in the fitness community. The conversation emphasizes the importance of understanding the data and its limitations while providing practical applications for training.

Time Stamps:

0:00 Housekeeping and Introducing Jake Remmert and his journey

MASS Research Review https://massresearchreview.com/

Sports Nutrition Association Annual Conference 2025 https://sportsnutritionassociation.com/sna-annual-2025-conference/

16:00 New meta-analysis on per-session volume: an insight into the methods

Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/server/preprint/view/460/version/587

Robinson 2024 Exploring the Dose–Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions https://pubmed.ncbi.nlm.nih.gov/38970765/

Remmert 2025 Is There Too Much of a Good Thing? https://sportrxiv.org/index.php/server/preprint/view/537/version/689

29:45 Diving into the findings related to hypertrophy

44:44 Issues with conducting a study directly assessing per session set volume

47:02 Strength results

58:07 The practical applications: how the results of these meta-regressions influenced Jake’s training and coaching

01:15:21 Addressing the feedback on the paper

Refalo 2024 Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals https://pubmed.ncbi.nlm.nih.gov/38393985/

01:24:17 Jake’s final thoughts on the paper and a quick history of meta-analyses

Where to find Jake:

Instagram: @jake.remmert_coach https://www.instagram.com/jake.remmert_coach/

Website: https://www.jakeremmert.com/

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss various topics related to fitness, nutrition, and hydration. They delve into the importance of hydration, the potential for overhydration, and the effects of vitamin C and gelatin on muscle recovery. The conversation also covers the debate between eccentric and concentric training for muscle growth, as well as the relationship between cardio and strength training. Throughout the episode, the hosts emphasize the need for evidence-based practices in fitness and nutrition, while also addressing common misconceptions in the fitness community.

To attend the upcoming SNA conference electronically and see the entire MASS team's presentations, you can find tickets here:

https://sportsnutritionassociation.com/sna-annual-2025-conference/

To submit a question for us to answer on the show, head over to https://massresearchreview.com/ironculture/

Time stamps:

00:00 Intro

07:17 Afterhours question: over- and de-hydration

Peacock 2011 Initial hydration status, fluid balance, and psychological affect during recreational exercise in adults https://pubmed.ncbi.nlm.nih.gov/21574099/

Stover 2006 Urine specific gravity in exercisers prior to physical training https://pubmed.ncbi.nlm.nih.gov/16770361/

Kouri 1995 Fat-free mass index in users and nonusers of anabolic-androgenic steroids https://pubmed.ncbi.nlm.nih.gov/7496846/

13:24 Hydration status, training adaptations, and strategies for athletic events

26:08 Gut cut and water manipulation strategies for powerlifting and lifestyle factors which could be influencing hydration status

31:50 Urine colour (vitamin supplements and DIM)

35:47 Afterhours question: Are Vitamin C and Gelatin worth the hype?

42:17 Q&A 1: Can you consume too many micronutrients?

49:13 Q&A 2: Eccentric muscle actions for hypertrophy

da Silva Comparison Between Eccentric vs. Concentric Muscle Actions On Hypertrophy: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/39652733/

57:05 Q&A 3 Heart rate variability (HRV) and fatigue and recovery

Robinson 2024 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions https://pubmed.ncbi.nlm.nih.gov/38970765/

1:03:44 Tracking repetitions for unilateral exercises and cardio modalities for mitigating the interference effect

Schumann 2022 Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/34757594/

1:11:11 Closing out

In this episode of Iron Culture, hosts Eric Helms and Eric Trexler engage in a lively discussion with Dr. James Steele about the evolving landscape of sports science, particularly focusing on the critiques of periodization and the importance of scientific theory in exercise research. They explore the philosophical underpinnings of scientific inquiry, the challenges of conducting robust research, and the implications of recent studies on training effects. The conversation emphasizes the need for a more theory-driven approach in exercise science to enhance the validity and applicability of research findings. In this conversation, James Steele and Eric Helms discuss the intricacies of designing meaningful studies in hypertrophy research, emphasizing the importance of collaboration, causal inference, and the need for high-powered studies. They explore the challenges of resistance training research, the significance of theory corroboration, and the future directions for the field. The discussion highlights the necessity of passion and purpose in research, advocating for a focus on practical applications and the importance of understanding the underlying mechanisms of training effects.

Time stamps:

0:00 Welcome to another episode of Iron Culture and some housekeeping

https://massresearchreview.com/

https://sportsnutritionassociation.com/sna-annual-2025-conference/

4:01 Welcoming Dr James Steele

Iron Culture Ep 218 Science is Flawed, but Can be Fixed https://www.youtube.com/watch?v=D_NYCZpY3RA&t=1s

Steele 2023 The Myth of Periodisation https://www.researchgate.net/publication/373512935_The_Myth_of_Periodisation

Stone 2024 The Myth of the Myth? An Opinion https://journal.iusca.org/index.php/Journal/article/view/353

12:26 James’ issues with periodisation

25:53 How different research areas work

36:03 The philosophy of science

44:47 James breaks down the (statistics of the) Gschneidner lengthened-partials study

Gschneidner 2024 The effects of lengthened-partial range of motion resistance training of the limbs on arm and thigh muscle cross-sectional area https://sportrxiv.org/index.php/server/preprint/view/485

1:04:47 What are we actually trying to do in research and going over the results https://pubmed.ncbi.nlm.nih.gov/15947721/

Steele 2021 Long-Term Time-Course of Strength Adaptation to Minimal Dose Resistance Training Through Retrospective Longitudinal Growth Modeling https://pubmed.ncbi.nlm.nih.gov/35591809/

Hubal 2005 Variability in muscle size and strength gain after unilateral resistance training https://pubmed.ncbi.nlm.nih.gov/15947721/

Coleman 2022 Muscular Adaptations in Drop Set vs. Traditional Training: A meta-analysis https://journal.iusca.org/index.php/Journal/article/view/135

Sødal 2023 Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/37523092/

1:24:23 Linear log gains and the role of multi-site data collection

Latella 2024 Using Powerlifting Athletes to Determine Strength Adaptations Across Ages in Males and Females: A Longitudinal Growth Modelling Approach https://pubmed.ncbi.nlm.nih.gov/38060089/

01:38:51 Answering research questions, method reforms, and the reasons behind lifting

01:49:53 Final thoughts and a sneak peek into James’ future work and where to find him

ResearchGate https://www.researchgate.net/profile/James-Steele-14

Instagram @james.steeleii https://www.instagram.com/james.steeleii/?hl=en