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A methods-focused episode about how muscle and body-composition measurements can mislead you when reading the research. The main event is a new Balshaw and colleagues paper concluding that ultrasound muscle thickness is a poor index of MRI-measured muscle growth. Trexler and Helms argue this shouldn't be read as "throw out all ultrasound research" — the real culprit is that muscle thickness is a crude one-dimensional snapshot with measurement error large enough to swamp the small changes seen in typical short studies, whereas MRI captures growth in more dimensions with better fidelity. They walk through why comparing across different dimensions and different devices matters, what researchers can do about it (bigger doses, larger samples, multiple measurements), and use the famous "sleep restriction kills your gains by 60%" study as an example of over-reading a tiny difference in ten people. The second half turns to DEXA. Prompted by someone confused that DEXA fat mass didn't line up with the 3,500-calorie rule, they explain DEXA's three-compartment model, why it measures fat mass rather than adipose tissue, and why lean soft tissue readings are so sensitive to hydration. The practical upshot: don't build your worldview on a kilogram of day-to-day DEXA noise, be cautious using DEXA to estimate energy status, and understand that flattening a three-dimensional body into a two-dimensional scan introduces real limits. They close with an extended, tongue-in-cheek bit about trademarking "muscle journey" dimensions. Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com 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 If you'd like to submit a question for a future episode, head over to: massresearchreview.com/ironculture Chapters 0:00 Intro 5:57 The paper: is ultrasound a poor muscle-growth measure? 18:04 What muscle thickness actually captures 25:38 Measurement error vs. a tiny signal 31:16 Different dimensions, different devices 37:52 What researchers should do about it 39:26 Case study: does sleep loss "kill gains"? 47:28 On to DEXA: where this started 53:26 How DEXA works & why fat mass ≠ adipose tissue 1:02:15 Why methods don't always agree 1:11:06 Water weight & the whooshing scale 1:16:43 Estimating energy status from DEXA 1:19:36 Wrap-up
Listen as Guest Preacher Doug Helms continues our series going through the Book of Isaiah.Northbrook Church is a gospel-centered church in North Fort Worth striving to enjoy God, make disciples, & plant churches.Sermon Date: 07-26-2026
In today's Q&A episode, the Erics work through a few listener questions. First they tackle upper/lower body imbalance — why lagging body parts usually call for improving training quality before adding volume, and why standout muscle groups can be maintained on surprisingly little work. Next is a long discussion on managing fatigue and exercise sequencing in high-frequency, non-traditional splits, including why the "48 hours between muscle groups" rule is more dogma than requirement and how to think about fatigue as continuous rather than categorical. The episode closes with a multifaceted question on REDs (relative energy deficiency in sport) — what it is, its warning signs, and the limits of what bloodwork can actually tell you. Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com 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 If you'd like to submit a question for a future episode, head over to: massresearchreview.com/ironculture Chapters 0:00 Intro 4:25 Fixing upper/lower body imbalance 6:39 Quality before quantity 9:03 Why standout muscles hold with less work 12:25 Fatigue & sequencing high-frequency training 17:58 How to actually sequence back-to-back days 23:56 Lifting "rules" set in concrete 26:09 Are lifters too worried about fatigue? 39:34 REDs (relative energy deficiency in sport) 40:51 Liver enzymes, creatinine & training stress 46:07 Cholesterol/LDL & other markers 1:00:21 Wrap-up
A child's future begins long before the first words, first steps or even the first smile. In the span of just 1,000 days, billions of neural connections are formed, and the foundation for lifelong health, learning, and resilience quietly takes shape. Pediatricians understand the critical nature of early development, and they translate that message to parents, helping guide, nurture, recognize risk and shape outcomes that can last decades. To explore this fascinating time in a child's life, we are joined by two experts. Caroline Dias, MD, PhD, and Annie Helms, MD, both specialize in developmental and behavioral pediatrics here at Children's Hospital Colorado and are assistant professors at the University of Colorado School of Medicine. Dr. Helms also leads the BLOSSOM Clinic at Children's Colorado. Some highlights from this episode include: How small things can have the biggest impact in these 1000 days The importance of supportive caregivers The balance of nature versus nurture Easing parent's minds that they aren't "doing enough" For more information on Children's Colorado, visit: childrenscolorado.org.
Meet the new City Administrator for the City of Monmouth, Lou Leone, Discussion on the Public Hearing of the East Side Tax Increment Financing District for land development sites for buyers to construct single-family homes, Discussion on the June Reports from Monmouth Police Chief Switzer and Fire Chief Rexroat, Discussion on the cash offer of a city-owned lot by a local resident, Discussion on drafting an ordinance to grant a packaged liquor license, and Discussion on the action item of placing a stop sign on the corner of 5th Street and East Clinton.
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
The Erics sit down with bone health expert Dr. Lora Giangregorio, a professor of kinesiology at the University of Waterloo, to unpack what's actually known about how bone adapts to resistance training. The conversation covers why bone changes so slowly, the many sources of measurement error in DEXA scans, and why so much of the exercise-and-bone literature is underpowered and hard to interpret. Dr. G makes a central practical case: for building bone, the message shouldn't be "lift heavy" but rather "work hard." Emphasizing high effort over intimidating absolute loads lowers the barrier to entry, especially for older and osteoporotic populations, while still driving progressive overload. She argues the best current bet is combining moderate-to-high-intensity resistance training with impact work, introduced gradually on a foundation of strength. Along the way she debunks popular but weakly supported interventions, including weighted vests and whole-body vibration platforms, and discusses the difference between biological aging and simple chronic inactivity in bone loss. Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com 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 If you'd like to submit a question for a future episode, head over to: massresearchreview.com/ironculture Chapters 0:00 Intro 4:13 Meet Dr. Lora Giangregorio 7:44 Why bone adapts so slowly 11:42 DEXA error & why to be skeptical 23:07 Does load matter? 33:58 "Heavy" vs "hard" & barrier to entry 42:42 What is impact training? 47:31 The science communication problem 52:55 The weighted vest myth 58:13 Muscle pull, compression & light loads 1:06:48 Do vibration platforms work? 1:09:54 Aging vs. inactivity 1:15:46 Drugs & HRT for bone 1:20:24 How the medications work 1:24:27 Wrap-up & where to find Dr. G
One of the means of helping to overcome white supremacy is for those of us who are white not only to learn to tell our own race story, but also to take over the responsibility of holding each other as white people accountable when we act and speak in ways that reveal our racial biases or that we are shaped by white supremacy beyond our awareness. As individuals we need to learn and train ourselves how to recognize and become more fully aware of when our thoughts, assumptions, words, and actions cause racial harm. We also need to be more willing to confront and correct other white people when they do the same. It helps to have white role models for this process. My guest for this episode provides such a role model. Greg Jarrell is a cultural organizer with QC Family Tree in the Enderly Park neighborhood of Charlotte, North Carolina. He works with words and music to impact housing and neighborhood justice issues. Jarrell writes about theology and history and co-leads Carolina Social Music Club, a popular jazz band. He and his wife, Helms, are ordained ministers and are raising two sons. Greg is the author of two books that will be the focus of our conversation. They are: A Riff of Love: Notes on Community and Belonging Our Trespasses: White Churches and the Taking of American Neighborhoods You can learn more about Greg from his website: gregjarrell.com The intro and outro music for this episode is from a clip of a song called ‘Father Let Your Kingdom Come’ which is found on The Porter’s Gate Worship Project Work Songs album and is used by permission by The Porter’s Gate Worship Project.
In this episode, Steve Hall and Eric Helms explore the nuances of training, recovery, and the use of technology in bodybuilding. They share insights on managing recovery, the limitations of fitness trackers, and the importance of personalized approaches to training and nutrition. 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 Caffeine Consumption and Its Perception 03:02 Dietary Habits and Food Preferences During Prep 06:02 Understanding Energy Levels and Recovery 08:58 Psychological Aspects of Eating Behaviors 11:59 Navigating Off-Season and Recovery 15:05 Bodybuilding vs. Classic Physique Aspirations 30:29 The Journey to a Pro Card 36:06 Understanding Competitiveness in Bodybuilding 42:42 The Role of Fitness Trackers 49:29 Data-Driven Decisions in Bodybuilding 01:05:45 Recovery Strategies and Their Effectiveness
Body recomposition is one of the most contested concepts in physique development — and one of the most misunderstood.The traditional dogma says you have to pick a lane. You're either bulking or you're cutting. You can't gain muscle in a deficit. And once you're past the beginner stage, recomp isn't on the table.But the research over the past several years has made it increasingly clear that this framing is an oversimplification of how energy balance actually translates to body composition. And there are specific levers that, when pulled correctly together, can drive recomp outcomes in trained individuals who've spent years thinking it wasn't possible for them.On this week's episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I'm following up on my recent conversation with Dr. Eric Helms with a solo deep-dive into the two topics we didn't get to cover — the most recent body recomp research published this year, and the three primary levers I pull with my clients to actually drive recomp outcomes in the real world.This episode is for:Trained lifters who've been told recomp is no longer on the tableCoaches who want a clear framework for programming recomp phasesAnyone stuck between cutting and bulking and ready to try a different approachListeners who heard the Helms episode and want the practical playbookHERE'S WHAT WE COVER:A FOUNDATIONAL RECAP OF WHAT BODY RECOMP IS & THE 3 FORMS IT CAN TAKEA DEEP DIVE INTO THE LATEST RECOMP STUDY BY VARGAS-MOLINA ET AL. 2025LEVER 1: DEFICIT SIZE & WHY SMALLER DEFICITS BEAT AGGRESSIVE ONES FOR RECOMPLEVER 2: PROTEIN INTAKE & THE TIERED APPROACH I USE BASED ON BODY FAT LEVELLEVER 3: TRAINING DOSE & THE DIFFERENCE BETWEEN WORKING OUT VS. TRAININGWHY MOST LIFTERS HAVE NEVER TRULY TRAINED CLOSE ENOUGH TO FAILURE TO DRIVE RECOMPHOW TO PULL ALL THREE LEVERS IN ALIGNMENT TO MAKE RECOMP HAPPENThis is the practical follow-up to the Helms conversation — the actionable playbook for anyone who wants to take their recomp efforts seriously.If you've been spinning your wheels between cutting and bulking without making the progress you want, this episode will give you the clarity you've been missing.
Trexler and Helms open with an overview of the new MASS issue (body recomposition, a protein consensus paper, reverse dieting) and a powerlifting World Championships recap before diving into a rapid-fire listener Q&A. Along the way they tackle whether protein needs scale with training volume, the science behind a supplement that's been called "Nature's Ozempic," evaluating protein quality based on food labels, dieting while chasing endurance adaptations, protecting tendons and bone when shifting from powerlifting to bodybuilding, and the myths around rep ranges and muscle shape. The back half centers on GLP-1 drugs like tirzepatide — their surprising off-label effects, who's actually a good candidate, and whether they should be banned in natural bodybuilding — before closing with a rapid-fire round on lengthened partials and the volume-versus-frequency question. Be sure to use code "MRR10" for 10% off your order at elitefts.com Iron Culture is proudly presented by the MASS Research Review massresearchreview.com Chapters 0:00 — Intro, audio gremlins & the new MASS issue 6:40 — Powerlifting news: World Championships & squat records 11:48 — Do protein requirements scale with training volume? 16:59 — PGX: is "Nature's Ozempic" actually legit? 22:49 — Protein quality & % Daily Value on food labels 26:47 — Chasing endurance adaptations while dieting in a deficit 36:52 — Protecting tendons & bone when leaving powerlifting 45:37 — Rep ranges, muscle "hardness" & fiber-type myths 50:21 — Tirzepatide & GLP-1s: are they really the wonder drug? 1:01:08 — Should GLP-1s be banned in natural bodybuilding? 1:11:11 — Rapid fire: lengthened partials & the volume/frequency question 1:15:39 — Wrap-up & sign-off
In this Q&A episode, Eric Trexler and Eric Helms open with a recap of their trip to Norway and announce a new MASS partnership with AFPT International. They then work through a string of listener questions that end up forming a surprisingly cohesive arc: how much total daily energy expenditure actually varies between people, RED-S and low energy availability, what really drives satiety, and a deep dive into building or retaining muscle in a calorie deficit. The back half tackles body recomposition head-on, why the rigid "bulk vs. cut" mindset comes largely from competitive and enhanced bodybuilding, and how natural powerlifters demonstrate that recomp is closer to the default state than most people assume. Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com 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 If you'd like to submit a question for a future episode, head over to: massresearchreview.com/ironculture Chapters 0:00 - Intro 10:24 - Q&A begins: Is maintaining 2400 cal "above the mean"? (TDEE variance) 17:00 - RED-S, low energy availability & the female athlete triad 23:10 - What actually drives satiety? 33:14 - Building muscle in a deficit: protein needs & why muscle is lost 49:31 - What bulking studies tell us about surplus size 55:40 - Listener case study: bulk first or recomp while cutting? (Natalia) 1:01:15 - Where the "bulk vs. cut" mindset really comes from 1:12:24 - Powerlifting as a case study in recomposition 1:16:44 - Do drugs break the rules? PEDs & nutrient partitioning 1:18:34 - Wrap-up
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
In a monumental moment for the Iron Cult, OMAR RETURNS for a guest appearance. In this episode, Omar Isuf and Eric Helms discuss the journey of creating the ambitious Iron Culture documentary, highlighting behind-the-scenes challenges, personal sacrifices, and the passion driving their project. They reflect on the collaborative effort, funding, and the cultural significance of their work, offering insights into the process of producing a self-funded, passion-driven documentary. In this episode, Omar Isuf and Eric Helms reflect on the impactful moments of their recent documentary, the evolution of the fitness community, and the importance of intentionality and community in the space. They share behind-the-scenes stories, insights on social media's influence, and the enduring value of authentic connection. 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 01:48 Documentary Journey and Collaboration 13:50 Reflections on the Process 30:35 Documentary Creation and Community Support 42:44 Reflections on Personal Growth and Legacy 57:28 Support throughout the process 01:07:12 The Evolution of Fitness Content and Its Challenges 01:14:06 Navigating the Fitness Landscape Today 01:25:34 Closing Thoughts
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
Helms, Franz Paul www.deutschlandfunkkultur.de, Studio 9
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
Want to work directly with me to close more deals? Go Here: https://www.titaniumu.comWant the Closer's Formula sales process I've used to close 2,000+ deals (FREE) Go Here: https://www.kingclosersformula.com/closeIf you're new to my channel my name is RJ Bates III. Myself and my partner Cassi DeHaas are the founders of Titanium Investments.We are nationwide virtual wholesalers and on this channel we share EVERYTHING that we do inside our business. So if you're looking to close more deals - at higher assignments - anywhere in the country… You're in the right place.Who is Titanium Investments and What Have We Accomplished?Over 10 years in the real estate investing businessClosed deals in all 50 statesOwned rentals in 12 statesFlipped houses in 11 statesClosed on over 2,000 properties125 contracts in 50 days (all live on YouTube)Back to back Closers Olympics ChampionTrained thousands of wholesalers to close more deals_________________________________With over 2,000 Videos, this is the #1 channel on YouTube for all things Virtual Wholesaling. SUBSCRIBE NOW! https://www.youtube.com/@RJBatesIII_________________________________RESOURCES FOR YOU:If you want my team and I to walk you through how to build or scale your virtual wholesaling business from A to Z, click here to learn more about Titanium University: https://www.titaniumu.com(FREE) If you want to learn how to close deals just like me, The King Closer, then download the free King Closer Formula PDF: https://www.kingclosersformula.com/close(FREE) Click here to grab our Titanium fleet free PDF & training: Our battle tested strategies and tools that we actually use… and are proven to work: https://www.kingclosersformula.com/fleetGrab the King Closer Blueprint: My Step by Step Sales Process for closing over 2,000 deals (Only $37): https://www.kingclosersformula.com/kcblueprintGrab Titanium Profits: Our exact system we use to comp and underwrite deals in only 4 minutes. (Only $99) https://www.kingclosersformula.com/titaniumprofitsSupport the show
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
Vanessa Spina is joined by Dr. Eric Helms to break down the latest research on protein intake during fat loss and what it really takes to preserve muscle while dieting.
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