Iron Culture presented by MASS

They unpack a class-action over misreported protein bar calories and why lab tests can misclassify fat replacers. They explore how fiber, resistant starch, and whole-food matrices change actual energy absorption. They cover thermic effect, processed foods raising intake, and why consistent, low-variability food choices often beat obsessing over label precision.

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 Chapters00:00 Intro09:18 Social media dust-up17:27 Revisiting the “Lean Mass Hyper Responder Study”23:25 New controversy surrounding the study33:14 Investigations regarding data integrity41:43 Historical Context: NUSI and Its Implications50:55 Steelmanning the argument55:22 Potential issues with the “citizen science” movement01:01:50 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!)Chapters00:00 Introduction and Naming the Podcast02:48 The Psychology of Online Fitness Culture05:39 Personality Traits and Social Media Engagement08:05 Debunking Pop Psychology Myths10:48 The Evolution of Online Coaching13:49 Eric's New Role and Responsibilities16:40 Leadership in Academia19:22 The Structure of Academic Institutions22:10 Reflections on Leadership and Responsibility37:07 The Pursuit of the 1% in Bodybuilding40:04 Training Philosophy and Personal Context43:01 Evaluating Training Volume and Time Management45:41 Investing in Muscle Growth: The Cost-Benefit Analysis49:27 The Role of Supplements and Nutrition55:39 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.comChapters00:00 Introduction07:57 The Weight Cut Experience and Its Challenges15:07 Strategic Deception and Preparation for Sheffield20:20 Reflections on Training and Dieting25:29 Kjell's Competitive History and Evolution37:10 Comparing Past and Present Strength Levels44:09 The Turning Point: A Podium Decision49:17 Nutrition and Performance: A Game Changer56:41 Mindset Shifts: Embracing the Journey01:02:11 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.comChapters00:00 Intro05:26 Who can claim to be a "Bodybuilder"14:35 Protein Intake and Muscle Protein Synthesis25:39 Soy Intake and Its Effects on Hormones31:10 Step count "limits"39:44 Clarification related to soy intake44:32 Trex research updates & Constrained Energy Expenditure Model56:50 Exercise energy compensation: natural vs enhanced lifters01:04:52 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.comChapters00:00 Intro04:39 Research Roundup: Lengthened Bias Training07:20 Study Findings and Interpretations10:24 Contextualizing Research in Fitness13:53 Incremental Improvements in Research17:10 Understanding Muscle Mechanics and Training Equipment23:23 Sampling Variance and Its Impact on Research Interpretation37:33 The Debate on Lengthened vs. Shortened Training49:20 New Insights on Muscle Swelling and Hypertrophy58:46 Understanding Muscle Performance and Recovery01:03:39 The Debate on Training Volume and Hypertrophy01:12:09 Wrapping up

They unpack why in-person fitness communities feel supportive while online fitness spaces often get toxic. They outline which personality traits and types drive influencer behavior and heated discourse. They explain how social media can temporarily change people’s personalities and amplify performative, polarizing content. They end with concrete tips for curating a healthier online experience.

In this episode, Eric Helms and Steve Hall engage in a deep conversation about their experiences in bodybuilding, academia, and personal growth. They discuss the challenges of naming their podcast, the impact of ADHD on Eric's life, and the importance of critical thinking in the fitness industry. The conversation also touches on the concept of imposter syndrome, the black-pilled perspective on muscle growth, and the significance of maintaining a positive mindset in training. Throughout the discussion, they emphasize the value of process over outcome and the need for continuous learning and adaptation in the pursuit of fitness goals.If you’re in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code “MRR10" for a 10% discount)Chapters00:00 Podcast Naming Dilemma03:04 Personal Reflections and Mutual Respect06:03 Academic Journey and Self-Discovery11:47 Understanding ADHD and Personal Growth18:02 Imposter Syndrome and Its Impact32:47 Critical Thinking in the Fitness Industry37:54 The Importance of Self-Review38:21 Confidence vs. Imposter Syndrome40:16 Navigating Guru Culture in Fitness42:22 Critical Thinking and the Role of Gurus45:23 The Dangers of Blind Trust in Experts48:17 The Mixed Bag of Fitness Influencers49:42 Ego and the Quest for Clout51:39 Teaching Critical Thinking in Fitness53:32 The Journey of Personal Growth57:16 Debating Natural Muscle Growth Potential01:01:23 Understanding Individual vs. Population Data01:06:05 The Optimistic Bodybuilder's Mindset01:10:49 Pushing Limits and Personal Growth01:15:13 The Process Over Outcome Mindset01:20:54 Final Thoughts and Community Engagement

In this episode of Iron Culture, Dr. Eric Helms and Dr. Conor Heffernan delve into the rich history of fitness and physical culture, exploring how exercise has evolved globally and the impact of historical figures on modern fitness paradigms. They discuss the globalization of exercise practices, the marketing strategies that have persisted since the 1890s, and the importance of understanding fitness history to inform current practices. The conversation emphasizes the interplay between science and history in fitness, encouraging listeners to be curious and explore the past to enhance their understanding of the present and future of fitness.If you’re in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code “MRR10" for a 10% discount)Chapters00:00 Introduction and Welcome Back03:07 The Evolution of Fitness and Physical Culture05:50 Exploring Globalization in Fitness09:02 The Concept of a Global Body12:13 Historical Context of Fitness Practices15:04 The Marketing of Fitness Through History17:57 The Role of Historical Context in Modern Fitness20:59 The Innate Human Desire for Strength23:59 The Impact of Industrialization on Fitness26:51 The Controversies in Fitness History30:00 The Future of Fitness and Historical Lessons35:49 The Intersection of Science and Tradition in Fitness38:11 Understanding Historical Context in Bodybuilding40:29 The Evolution of Fitness Standards Over Time42:25 The Fluidity of Fitness: Adapting to Change48:13 The Role of Equipment in Shaping Training Outcomes53:12 Exploring Alternative Paths in Fitness History01:01:37 The Specialization Era: A Double-Edged Sword01:06:18 Curiosity and Engagement in Fitness History

In this episode of Iron Culture, Eric Helms and Eric Trexler discuss the recent changes to the Dietary Guidelines for Americans (DGAs) and the implications of these updates. They begin by addressing the shift in their podcast schedule, emphasizing the importance of mental health and balance in their work. The conversation then transitions into a detailed analysis of the new dietary guidelines, highlighting the complexities of the process behind their formulation. Helms critiques the influence of corporate interests and the political landscape on the DGAs, while also acknowledging the positive aspects of the new recommendations, particularly the increased emphasis on protein intake. The hosts explore the historical context of dietary guidelines, the evolution of public health messaging, and the challenges of effectively communicating nutritional advice to the public. In this episode, Eric Helms and MASS Research delve into the complexities of the latest Dietary Guidelines for Americans (DGAs), discussing the implications of the visual representation of food groups and the recommendations for protein, fats, and processed foods. They critique the new guidelines for their lack of clarity and potential confusion, particularly regarding the emphasis on whole foods versus processed foods. The conversation highlights the disconnect between the written guidelines and their visual representation, which may mislead the public about healthy eating patterns. They also explore the political influences on these guidelines and how they may affect vulnerable populations, particularly in school lunch programs and social assistance programs.If you’re in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code “MRR10" for a 10% discount)Chapters00:00 Introduction and Schedule Changes07:15 The Dietary Guidelines Controversy20:56 Understanding the Formation of Dietary Guidelines32:30 The Influence of Food Industries on Guidelines33:38 The Role of the Second Committee43:49 Changes in Protein Recommendations44:19 The Inverted Pyramid and Dietary Miscommunication59:55 Understanding Fats in the New Guidelines01:09:17 The Role of Full-Fat Dairy in Heart Health01:15:06 Alcohol Consumption: New Guidelines Explained01:21:52 Processed Foods and Public Health Implications01:25:03 The Impact of Dietary Guidelines on Vulnerable Populations01:30:34 Conclusions and Future Directions in Nutrition Guidelines