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.com

Chapters

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

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.com

Chapters

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