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 Introduction

04:28 Hydration: The Basics and Common Misconceptions

07:17 Research Insights on Hydration and Performance

10:26 The Impact of Dehydration on Training Adaptations

13:23 Overhydration: Risks and Considerations

16:37 Practical Hydration Tips for Athletes

19:28 Understanding Electrolytes and Hydration Strategies

22:22 Final Thoughts on Hydration and Performance

32:06 Understanding Supplements: DIM and Urine Color Changes

34:12 Vitamin C and Gelatin: Are They Worth It?

39:33 Micronutrients: The Balance of Too Much and Too Little

47:36 Eccentrics vs. Concentrics: Debunking Myths in Muscle Growth

55:24 Heart Rate Variability and Recovery: What You Need to Know

01:05:37 The Interference Effect: Cardio and Resistance Training Adaptations

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

In this episode of Iron Culture, Eric Helms and guests Conor Heffernan and Dr. Juan Carlos Casano delve into the intricate relationship between bodybuilding, performance-enhancing drugs, and athlete welfare. They discuss the historical context of bodybuilding, the cultural norms that have evolved over the years, and the alarming trends in mortality rates among bodybuilders. The conversation emphasizes the need for transparency in the sport and the impact of social media on perceptions of bodybuilding. The guests advocate for a more nuanced understanding of the issues surrounding drug use in bodybuilding and the importance of separating competitive practices from recreational bodybuilding for the sake of athlete safety. This conversation delves into the complexities of bodybuilding, focusing on the democratization of drug information, cultural issues, historical perspectives, and the impact of social media. The speakers discuss the need for regulation and safety measures in the sport, the motivations behind bodybuilding, and the legacy of past champions. They emphasize the importance of having open conversations about athlete safety and the future of bodybuilding, particularly in light of the increasing influence of social media and the need for a cultural shift within the sport.

Time Stamps:

00:00 Welcome to another Iron Culture episode hosted by one Eric (Helms)

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

3:06 Welcoming back Dr Conor Heffernan and introducing Dr Juan Carlos Cassano and their new pre-print paper

Cassano 2025 The Golden Paradox Mortality Trends Across Three Eras of Bodybuilding (1900-1990) https://sportrxiv.org/index.php/server/preprint/view/513

Iron Culture Ep. 203- Can Enhanced Bodybuilding Be Safer? (Ft. Dr. Guillermo Escalante) https://www.youtube.com/watch?v=7G_c1umHswE

10:58 The ideas behind the paper – shifting norms and starting discussion

26:32 The rise of natural bodybuilding and embedding safety in bodybuilding

37:33 The Overton window of physiques and PEDs for professional and recreational bodybuilders

41:56 How bodybuilding history relates to contemporary bodybuilding and PED dosages

54:42 Motivations for competing, pushing the limits, and building a legacy

1:10:25 Precedence of attempting to implement constraints into bodybuilding

1:21:13 Influence of social media, motivations for competing, and irresponsible use of PEDs

1:35:09 Final thoughts

In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos engage in a deep discussion with Dr. Mike Ormsbee about the role of resistance training in fat oxidation and body composition. They explore how resistance training can be an effective tool for fat loss, the physiological mechanisms behind fat metabolism during exercise, and the importance of myokines and hormones in this process. The conversation challenges common perceptions about fat burning and emphasizes the need for a nuanced understanding of energy expenditure and body composition changes. In this conversation, Michael Zourdos and Mike Ormsbee delve into various aspects of nutrition and exercise science, emphasizing the importance of understanding the evolving nature of research. They discuss the significance of preclinical studies, the role of resistance training in fat loss, and the myth of spot reduction. The conversation also explores the interplay between glycogen and fat utilization, the implications of pre-sleep protein feeding, and the lessons learned from past research mistakes. The speakers highlight the need for collaboration in research and the ongoing exploration of nutritional timing and its effects on body composition and sleep quality.

To stay up to date with the MASS crew, head over to massresearchreview.com

You can follow Dr. Ormsbee’s work and the work of his lab, and even take a course on body composition he’s involved with using the following links Instagram @mike Ormsbee https://www.instagram.com/mikeormsbee/?hl=en @fsuissm https://www.instagram.com/fsuissm/ https://www.thegreatcourses.com/courses/changing-body-composition-through-diet-and-exercise?fbclid=IwZXh0bgNhZW0CMTEAAR0UlSymishRP9a0LsEV9M426b3ojQrU-As81zLkafYwuz48Po8Qdzkk3iw_aem_sdFSaB4a109dHMmHXK9WUQ

00:00 Introduction to an episode with two Mikes and one Eric https://sportsnutritionassociation.com/sna-annual-2025-conference/

05:26 Introducing Dr Mike Ormsbee properly

08:01 Resistance training is fat loss training

22:09 Concurrent training and equating aerobic and resistance training in studies

28:39 Adaptations to exercise and fat burning vs fat loss  Jo 2019 Resistance training during a 12-week protein supplemented VLCD treatment enhances weight-loss outcomes in obese patients https://pubmed.ncbi.nlm.nih.gov/29352654/  Murphy 2022 Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression https://pubmed.ncbi.nlm.nih.gov/34623696/ So 2014 Exercise-induced myokines in health and metabolic diseases https://pubmed.ncbi.nlm.nih.gov/28664094/  Vechetti 2021 Mechanical overload-induced muscle-derived extracellular vesicles promote adipose tissue lipolysis https://pubmed.ncbi.nlm.nih.gov/34033143/

42:51 The many mechanisms involved with fat loss outcomes

53:01 Is spot reduction possible? And considering science when making recommendations

1:04:20 Dr Ormsbee’s current and future projects and the evolution of methods Snijders 2015 Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men https://pubmed.ncbi.nlm.nih.gov/25926415/ Falkenberg 2021 Nutrient intake, meal timing and sleep in elite male Australian football players https://pubmed.ncbi.nlm.nih.gov/32624442/

01:34:06 Final thoughts on sleep quality and closing out https://massresearchreview.com/

In this episode, Drs Trexler and Helms are joined by Dr. Eduardo De Souza to discuss the complexities and misconceptions surrounding high volume training in the context of hypertrophy research. He shares insights from his extensive research background, emphasizing the importance of understanding participant experiences and the nuances of training volume. The conversation also touches on the challenges of research methodology, the need for improved reporting standards, and the future directions of exercise science research.

Time stamps:

0:00 Introducing Dr Eduardo De Souza and some housekeeping

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

4:23 Eduardo’s background and work in high volume training research

Scarpelli 2022 Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals https://pubmed.ncbi.nlm.nih.gov/32108724/

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/

19:55 Measurement methods and errors

Barsuhn 2025 Training volume increases or maintenance based on previous volume: the effects on muscular adaptations in trained males https://pubmed.ncbi.nlm.nih.gov/39665246/

26:00 The participant experience in high volume research and oedema

41:40 Criticisms of research methods

48:29 The applications of Eduardo’s research

59:12 Trained and untrained participants and future research

de Souza 2007 Acute effect of two aerobic exercise modes on maximum strength and strength endurancehttps://pubmed.ncbi.nlm.nih.gov/18076237/

1:09:46 The aspects of future research which excites Eduardo (and a sneak peak into some sleep research)

1:21:45 Closing out and where to find Dr Eduardo de Souza

Instagram @dr.desouzaeo https://www.instagram.com/dr.desouzaeo/?hl=en

In tonight’s episode of Iron Culture, Eric Trexler and Eric Helms discuss various topics related to fitness, training, and research. They share personal updates, including the toll that Helms' intense training regimen is taking on his face. The discussion then shifts to the upcoming NFL combine, highlighting the impressive athletic feats expected from past combine participants. In the main segment of the show, Trexler and Helms discuss the nuances of lengthened-biased training research – more specifically, why we shouldn’t give up on the strategy just because a few studies reporting non-significant results have come along. In this conversation, Trexler and Helms explore the concept of sampling error in research, emphasizing the importance of understanding some foundational statistical concepts and the need for several studies to draw reliable conclusions. They explore the challenges of uncertainty in evidence-based practice, the balance to strike between mechanistic and empirical approaches to understanding exercise and nutrition, and the resistance to change in learning. Finally, they engage in a rapid-fire Q&A session addressing a handful of fitness-related questions.

The MASS crew records Iron Culture LIVE on YouTube, Monday nights at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat! 

If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link: 

https://massresearchreview.com/ironculture

Time Stamps:

00:00 Introduction and why Trexler is worried about Helms

6:40 Q&A NFL Combine analysis Trexler 2017 Fat-Free Mass Index in NCAA Division I and II Collegiate American Football Players https://pubmed.ncbi.nlm.nih.gov/27930454/ 

13:18 Getting into the science with Helms’ upcoming MASS article on long muscle length training

Burke 2006 "Fat adaptation" for athletic performance: the nail in the coffin? https://pubmed.ncbi.nlm.nih.gov/16357078/

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/

Larsen 2024 The effects of hip flexion angle on quadriceps femoris muscle hypertrophy in the leg extension exercise https://pubmed.ncbi.nlm.nih.gov/39699974/

Gschneider 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/version/624

Wolf 2025 Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals https://pubmed.ncbi.nlm.nih.gov/39959841/

Kassiano 2022 Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review https://pubmed.ncbi.nlm.nih.gov/35438660/

Pedrosa 2023 Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl https://pubmed.ncbi.nlm.nih.gov/36828324/

29:59 Simulating a large lengthened-bias training dataset

42:28 Some points from Trexler

Trexler 2019 Acute Effects of Citrulline Supplementation on High-Intensity Strength and Power Performance: A Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/30895562/

1:02:56 Mechanisms vs experimental trials (uncertainty)

1:10:15 Using Large Language Models for statistical analysis (in R)

1:21:01 Q&A Rapid fire 1: Work and energy expenditure during eccentric contractions  

1:23:22 Q&A Rapid fire 2: Waited vest upsides and downsides

1:25:47 Q&A Rapid fire 3: Protein recommendations for individuals who don’t train their entire body

1:29:20 Q&A Rapid fire 4: Sprint cycling for quad hypertrophy   1:35:04 Wrapping up See the entire MASS team speak at the Sports Nutrition Association Annual Conference https://sportsnutritionassociation.com/sna-annual-2025-conference/

Iron Culture is officially part of the 3-plate club. In this episode of Iron Culture, hosts Eric Trexler and Eric Helms celebrate their milestone 315th episode while diving into various topics including testosterone replacement therapy (TRT), the efficacy of citrulline malate, training techniques for hypertrophy, managing tendinopathy, the health benefits of coffee, and programming for individuals with obesity. They also discuss how to improve training intensity and the importance of enthusiasm in lifting.

Time stamps:

0:00 Introduction to another addition of Iron Culture

1:35 See the entire MASS team speak at the Sports Nutrition Association Annual Conference https://sportsnutritionassociation.com/sna-annual-2025-conference/

5:55 Questions about testosterone replacement therapy Iron Culture Ep. 136- All About Testosterone & TRT (Yeah We Go There) https://www.youtube.com/watch?v=U5PDtstlmJ0 Tang Fui 2017 The effects of testosterone on body composition in obese men are not sustained after cessation of testosterone treatment https://pubmed.ncbi.nlm.nih.gov/28561278/

20:42 An update on citrulline malate

30:18 Quantifying volume of time-saving techniques 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/ 

34:09 Eric’s tips for working around tendinopathy

40:43 Is caffeine bad for teeth and substituting coffee for decaf?

47:31 Hip flexion training for rectus femoris hypertrophy

49:35 Resistance training prescription for people with obesity trying to lose weight

56:24 Defining and increasing training intensity

1:00:46 Training Hard Versus Training Smart

This episode of Iron Culture begins with a rant/story by Dr. Trexler that highlights some issues with scientific publishing. He describes a study on apple cider vinegar, his MASS article criticizing the study, and the subsequent letter to the editor (and response from the original authors). This discussion is followed by a Q&A session with Dr. Helms covering protein during weight loss, headaches from creatine, machines for joint comfort, mixing creatine + caffeine, low volume training for hypertrophy, biceps curl variations, fiber recommendations, and more.

The MASS crew records Iron Culture LIVE on YouTube, Monday nights at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat! 

If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link: 

https://massresearchreview.com/ironculture/

Time stamps:

0:00 Introduction and where to submit your questions https://massresearchreview.com/ironculture/

2:22 Sneak peak into a future MASS article and being careful when reading research

Original Article: Abou-Khalil 2024 Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study https://nutrition.bmj.com/content/7/1/e000823

Letter: Improbable data characteristics and extreme effects of apple cider vinegar on weight loss https://nutrition.bmj.com/content/early/2025/02/06/bmjnph-2024-000997

Response to Letter: Abou-Khalil 2024 Comprehensive clarification of statistical and data concerns on the effects of apple cider vinegar on weight loss https://pmc.ncbi.nlm.nih.gov/articles/PMC11773656/#R1

21:23 Final thoughts on the papers

28:18 Q&A 1 Protein intake during weight loss? Iron Culture Ep 313 - Is More (and More, and More) Protein Better for Muscle Retention https://www.youtube.com/watch?v=zWD83HYvJ_g 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

30:04 Q&A 2 Headaches as a side-effect of creatine?

35:48 Q&A Rapid Fire: Machines for joints, hypertrophy of biarticular muscles with squats and deadlifts,  

42:27 Q&A Rapid Fire 2: Creatine and caffeine, decaffeinated coffee 

47:45 Q&A 3 Can low volume be optimal for hypertrophy?

51:36 Q&A 4 Hammer curls for maximal bicep gains? Kassiano Distinct muscle growth and strength adaptations after preacher and incline biceps curl https://pubmed.ncbi.nlm.nih.gov/39809454/ Zabaleta-Korta 2023 Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women https://pubmed.ncbi.nlm.nih.gov/37559762/

58:30 Q&A 5 Up and downsides of fiber and some practical tips

1:03:05 Q&A Rapid Fire 3: Muscle length and peak contraction, different training for upper and low body, aerobic fitness with time-saving techniques Varovic 2024 Regional Hypertrophy with Resistance Training—Does Muscle Length Matter? https://sportrxiv.org/index.php/server/preprint/view/464#:~:text=In%20summary%2C%20our%20results%20indicate,to%20shorter%20mean%20muscle%20lengths de Salles 2010 Strength increases in upper and lower body are larger with longer inter-set rest intervals in trained men https://pubmed.ncbi.nlm.nih.gov/19811949/

1:10:41 Closing out another wonderful episode of Iron Culture

--- Music credit:

Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/

Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806

Artist: http://incompetech.com/

In this episode of Iron Culture, hosts Dr. Eric Helms and Dr. Eric Trexler are joined by Dr. Martin Refalo to discuss their recent meta-regression study on protein intake and its effects on muscle hypertrophy. They cover Martin's background, the initiation of the project, the methods used, and key findings, followed by a discussion of some critiques that have been generating discussion on social media platforms. The conversation emphasizes the importance of understanding statistical approaches in research and the implications of their findings for the fitness community. In this conversation, the Erics and Martin discuss the complexities of statistical modeling in nutrition research, the importance of parsimony, the risks of overfitting, and the challenges of controlling for covariates. The conversation also touches on the debate surrounding scaling protein recommendations by fat-free mass versus total mass, critiques of previous research on protein requirements for hypertrophy, and the ways in which these new findings support (and contradict) the authors’ previously held biases. Throughout the episode, they reflect on the evolution of research in the fitness industry and the importance of engaging with critiques and feedback. Ultimately, they emphasize the need for thoughtful, contextualized, individualized application of their findings while acknowledging key limitations of their work.

Time stamps:

00:00 Introducing Dr Martin Refalo

Iron Culture Ep. 197- Training To Failure: A Comprehensive Overview

https://www.youtube.com/watch?v=oa8Z-fUuiNU

5:28 How did we get to the meta-regression and an overview of the methods

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

Helms 2014 A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes

https://pubmed.ncbi.nlm.nih.gov/24092765/

20:49 The main findings

30:58 Addressing the critiques

44:08 Scaling protein recommendations to fat-free mass vs body mass and why there was no break-point analysis

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/

Tagawa 2020 Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials

https://pubmed.ncbi.nlm.nih.gov/33300582/

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/

1:07:45 The practical recommendations

1:22:49 Types and the categorization of data and the secondary analyses

Murphy 2022 Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression

https://pubmed.ncbi.nlm.nih.gov/34623696/

1:39:02 Quick Q&A Software for systematic reviews and meta-analyses

1:40:45 Final thoughts on the research and closing out

Where to find Martin:

@mrfitness__

https://www.instagram.com/mrfitness__/?hl=en

In today's episode of Iron Culture, co-hosts Eric Helms and Eric Trexler are joined by MASS colleague Dr. Mike Zourdos. After a brief chat about bodybuilding, powerlifting, and college football news, the crew addresses a number of questions about topics including optimal protein intake, what soreness can (or can't) tell us, detraining & retraining, vegan protein sources, heavy metals in protein supplements, training volume recommendations, pre-sleep meal guidelines, and much more.

The MASS crew records Iron Culture LIVE on YouTube, Monday nights at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!

Time stamps: 0:00 Intro music

2:25 Introduction to an episode with a rare Mike Zourdos sighting Ask your questions here: https://massresearchreview.com/ironculture/

6:30 Helms brings some bodybuilding news (with some college football chat)

17:15 2025 2025 Sheffield Powerlifting Championships recap

20:35 Preview for a future episode with Dr Refalo on recently published protein meta-regression 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

21:55 Q&A 1 Rapid bounce back from a series of unfortunate events

27:51 Q&A 2 Is soreness useful for determining volume? Gomes 2019 High-Frequency Resistance Training Is Not More Effective Than Low-Frequency Resistance Training in Increasing Muscle Mass and Strength in Well-Trained Men https://pubmed.ncbi.nlm.nih.gov/29489727/

40:25 Q&A 3 Protein ‘rapid fire’: vegan options, protein supplementation, and heavy metal contamination 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/

1:06:10 Q&A 4 Strength progress, muscle growth and neurological adaptations 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 Ralston 2017 The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/28755103/

1:13:06 Q&A 5 Individual volume recommendation specificity

1:25:01 Q&A 6 Pre-sleep meal timing and other habits for sleep quality

1:36:07 Closing out and a preview for next week’s live episode

--- Music credit:

Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/

Source: https://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806

Artist: http://incompetech.com/

In Episode 311 of Iron Culture, hosts Dr. Eric Trexler, Dr. Eric Helms, and Dr. Lauren Colenso-Semple deliver a comprehensive exploration of hormones, health, and performance optimization. The episode opens with a deep dive into recent research on stretching protocols and muscle adaptations, examining groundbreaking case studies that challenge conventional wisdom about flexibility training and muscle growth.

The centerpiece of this episode focuses on demystifying menopause, with the hosts providing an evidence-based breakdown of symptoms, treatment options, and common misconceptions about hormone therapy. They tackle the complex landscape of medical misinformation head-on, offering listeners practical guidance for seeking specialized care and making informed health decisions. The discussion extends to critical examinations of hormonal contraceptives and their relationship with breast cancer risk, providing nuanced insights into inflammation mechanisms and risk assessment. The episode concludes with an illuminating segment on male hormone replacement therapy and "andropause," building on their previous coverage of testosterone optimization.

The MASS crew records Iron Culture LIVE on YouTube, Monday nights at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!

Time Stamps:

0:00 Introduction and Eric's upcoming contest prep plan

3:34 Calf stretching case study breakdown

22:33 Why you need to listen to the following section

28:12 Menopause information and symptoms

40:49 Menopause and hormone therapy misinformation

50:54 The BS asymmetry principle, seeking specialist attention, and science communication

1:01:50 Breast cancer risk and inflammation with hormonal contraceptives

1:12:58 "Man-opause" and hormone replacement therapy for men

1:24:48 Wrapping up