Combine enough truisms that lack precision and nuance and people get confused. This is exactly what happens in typical discussions of hypertrophy training while dieting. When a deficit is framed as a “state” rather than the cumulative effects of long term (body comp) and short term (acute energy balance) energy availability, and tropes like “volume is the primary driver of hypertrophy”, “intensity is more important than volume” and “dieting is catabolic” are stated without nuance, logic disconnects from physiology. In this episode we discuss the nature of caloric deficits, the effects they have in the long and short term, why and how you lose muscle while dieting, and the role of training for muscle retention in this context. 

Ep. 165 - Volume While Cutting: Why the Confusion

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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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. 269 - Are Social Media PhDs Ruining Fitness? (feat Dr. Milo Wolf, Max Coleman & Dr. Pak)

Dr. Pak is back on Iron Culture for his third appearance! This time, he sat down with Omar and Dr. Helms for a meta-discussion on the challenges of science communication. How do you maintain credibility when you’re using social media as a science communication tool? This challenge has changed, but it isn’t new by any means. The “Sagan effect” describes the well-researched phenomenon by which the scientific community perceives other scientists who get more media exposure as less legitimate scientists - despite the fact that, on average, scientists more active in science communication typically publish slightly more often and with a higher impact than scientists less active in science communication. In modern times, however, the incentive structures are different, and many instances of expert creep, “selling out” and pseudoscience have been propagated on social media by some academics or members of the medical community. In this episode we discuss the challenges of attempting to communicate science without being criticized for doing so, how this has and hasn’t changed over time, and the instances of gatekeeping which are ultimately counterproductive to increasing scientific literacy. 00:00 Introduction to Helms Haven/Deep 04:57 The Dr Pak Trilogy and The Grizzly at the Raskol booth at the Arnold 16:13 The Grizzly backstory 32:52 Pak’s experience with The Grizzly 42:43 The academic and the memer 52:18 The scientific community and public scientists Martinez-Conde 2016 Has Contemporary Academia Outgrown the Carl Sagan Effect? https://pubmed.ncbi.nlm.nih.gov/26888919/  1:13:53 Getting the reps in within the science communication game and being critiqued 1:35:00 Academics and science communicators across social media platforms  1:42:35 The closing pieces to this monster episode  Where to find Dr. Pak Instagram: @dr__pak https://www.instagram.com/dr__pak/ YouTube: @Dr__Pak https://www.youtube.com/@Dr__Pak Website: https://www.drpak.com/

Ep. 268 - Science Communication, Gatekeeping & The Fitness Industry (feat Dr. Pak)

The holy trinity is back and holy smokes do we have a Holy Ghost of an episode! First, to kick things off the crew discusses the recent “March madness” of powerlifting that just finished: IPF European Champs, the UK Arnold, and Powerlifting America Nationals. Some absolutely stunning performances occurred all over the world in powerlifting and it seems the rising tide of talent has no end. Then we get into the meat - or should I say the bottomless soup - of the episode. While fraud in research is exceedingly rare, it does happen, and unfortunately, more common issues such as p-hacking are a far more prevalent issue. What is to be done in situations like this? One tool, as the Erics discuss, is replication. 00:00 An intro in unison (as always) and Trexler the bouncer MASS Research Review https://massresearchreview.com/ Raskol Apparel https://raskolapparel.com/ 10:20 Introducing more Trex lore 14:42 Powerlifting America Nationals, Arnold UK, and IPF European Champs recap 34:45 Trexler yawn-gate rears its head again and some numbers behind tzhe sport 54:37 Trexler’s return and getting into the science of replication  1:10:08 The bottomless soup bowl Wansink 2005 Bottomless bowls: why visual cues of portion size may influence intake https://pubmed.ncbi.nlm.nih.gov/15761167/ Lopez 2024 Visual cues and food intake: A preregistered replication of Wansink et al. (2005) https://pubmed.ncbi.nlm.nih.gov/37917442/ Vigotsky 2022 Improbable data patterns in the work of Barbalho et al.  https://osf.io/preprints/sportrxiv/sg3wm  George 2015 Data fraud in clinical trials https://pubmed.ncbi.nlm.nih.gov/25729561/ 1:19:41 What is a successful replication? 1:29:10 Closing out with a brief history of violence 

Ep. 267 - Addressing Data Fraud in Nutrition Science

After their recent reconciliation, the Erics got together for this duo episode to bond over their mutual love of protein. But, dear listener, this might not be the home-cooked high-protein meal you hoped for. Dr. Trexler tackles the question of whether or not, GASP, protein restriction might extend lifespan! Then, to add insult to injury, the Erics dig into the question of whether or not plant-based protein sources could be superior to animal sources for improving healthy aging! Along the way, you’ll also learn about the limitations of both epidemiological and mechanistic protein research, and how the two can complement each other to lead to more robust conclusions. So grab your pea protein shakes - or maybe your protein-free placebo - and tune in for another monster episode of Iron Culture. 00:00 Introduction to another Eric duo episode and protein restriction?! https://massresearchreview.com/ 12:10 Caloric restriction for longevity Speakman 2007 Starving for life: what animal studies can and cannot tell us about the use of caloric restriction to prolong human lifespan https://pubmed.ncbi.nlm.nih.gov/17374682/  24:23 Protein restriction for longevity Speakman 2016 Calories or protein? The effect of dietary restriction on lifespan in rodents is explained by calories alone https://pubmed.ncbi.nlm.nih.gov/27006163/  Korat 2024 Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort https://pubmed.ncbi.nlm.nih.gov/38309825/ 36:49 Protein sources, healthy ageing, and methionine restriction Richie 2023 Dietary Methionine and Total Sulfur Amino Acid Restriction in Healthy Adults https://pubmed.ncbi.nlm.nih.gov/36806866/ 44:30 Dosages to maximise outcomes Morton 2018 A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults https://pubmed.ncbi.nlm.nih.gov/28698222/ Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults https://pubmed.ncbi.nlm.nih.gov/35187864/ 57:52 Plant vs animal sources of protein and accompanying food Zou 2020 mTOR signaling pathway and mTOR inhibitors in cancer: progress and challenges https://pubmed.ncbi.nlm.nih.gov/32175074/ 1:08:53 Planting the flag on this study 1:14:08 Nutrition science and study design discussion 1:24:23 Eat your vegetables and bringing back the third host next time

Ep. 165 - Volume While Cutting: Why the Confusion

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