Podcasts about Trexler

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

In 1984, 15-year-old Reesa Trexler was found brutally murdered inside her grandparents' home in Salisbury, North Carolina.The case quickly went cold, and over the years, rumors and accusations started turning toward Reesa's younger sister, Jodie Trexler Laird, despite there never being evidence tying her to the crime.Who actually did this to Reesa?This episode breaks down the original investigation, the years of suspicion surrounding Jodie, and the DNA breakthrough that finally solved the murder after 35 years.Listen now on Love and MurderAFTER SHOW AVAILABLE ON PATREONA former TV news anchor, who was covered in blood, approached strangers outside a Wichita home and asked to use their phone before calling 911 and saying she had stabbed her mother.As investigators dug deeper into the case, they uncovered a history of psychiatric hospitalizations, delusions, and escalating mental health struggles leading up to the killing.Join the Patreon at the $3/month tier or above to listen to the break down of this case and my commentary on it.Facebook: https://www.facebook.com/relationshipcrime************************************************************************************************Podcast Promo: Darkcast Network*************************************************************************************************Do you have thoughts about this case, or is there a specific true crime case you'd like to hear about? Let me know with an email or a voice message: https://murderandlove.com/contactFind the sources used in this episode and learn more about how to support Love and Murder: Heartbreak to Homicide and gain access to even more cases, including bonus episodes, ad-free and intro-free cases, case files and more at: https://murderandlove.com~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~Please take some time to Rate, Share, Subscribe!

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

En este vídeo analizo qué suplementos tienen algo de evidencia científica, cuáles están sobrevalorados y por qué la mayoría no sirven de casi nada si sigues durmiendo mal, bebiendo alcohol, viviendo con estrés, comiendo mal y sin una base sólida de hábitos.Hablamos de creatina, proteína en polvo, vitamina D, omega 3, cafeína, ashwagandha, magnesio, colágeno y melatonina. Pero este vídeo no va solo de suplementos. Va de algo más importante: entender que ningún bote va a compensar una mala vida. Primero hay que quitar lo nocivo y después construir los 5 pilares que de verdad cambian tu salud: entrenamiento de fuerza, movimiento diario, nutrición alta en proteína y bien estructurada, gestión emocional y del estrés, y ritmos circadianos.Si te interesa la salud, el rendimiento deportivo y desmontar el humo que rodea a la industria del bienestar, este vídeo es para ti.Déjame en comentarios cuál es el suplemento más sobrevalorado que ves a tu alrededor o cuál te han intentado vender como si fuera milagroso.Web: https://www.faustoalfaro.comInstagram: @faustoalfaro_X: @Faustoalfaro_Referencias científicas:Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18.Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., Ghosh, S., & Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia, Sarcopenia and Muscle, 13(2), 795-810.Office of Dietary Supplements, National Institutes of Health. (2025). Vitamin D: Fact sheet for health professionals.Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., Campbell, B. I., & International Society of Sports Nutrition. (2021). International Society of Sports Nutrition position stand: Caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1.American Academy of Sleep Medicine. (2017). Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults. Journal of Clinical Sleep Medicine, 13(2), 307-349.

Avsnitt 540 av Tyngre Träningssnack återkommer till följetongen runt hur fysisk aktivitet påverkar ens totala energiförbrukning. Det här är en diskussion vi har haft flera gånger om som fick sin start när en forskare vid namn Pontzer presenterade en modell som han kallade för constrained model of total energy expenditure. I det här avsnittet tar vi upp en ny artikel från Pontzer där han knappt 10 år efter hans första artikel har gjort lite uppdateringar i sin modell samtidigt som han förtydligar en hel del kring vad han ville få fram i den första artikeln. Ni hittar hela hans text här, The evidence for constrained total energy expenditure in humans and other animals. På Tyngre Träningssnacks instagram kan du hitta bilder relaterat till detta och tidigare avsnitt. Hålltider (00:00:00) Introsnack med relativt glada värdar (00:08:00) Debatten kring om mer rörelse ökar totala energiförbrukningen återkommer (00:12:14) Olika modeller för hur totala energiförbrukningen förändras med mer träning (00:14:47) Den tidiga och snabba kritiken av Pontzers constrained modell för energiförbrukning (00:19:23) Pontzer (och Trexler) har nu förtydligt sin tidigare modell (00:25:25) Vad Pontzer tror sker när energiförbrukningen i vila minskar något (00:34:20) Att träning med diet skulle ge mycket större kompensation är möjligt men storleken lär inte vara så stor (00:38:48) Styrketräning föreslås vara väldigt positivt för att inte få kompensation (00:42:12) Kompensationen är inte längre 100 procent som en hel del tolkat Pontzer tidigare (00:45:38) Djurstudierna visar på drastiska förändringar i total energiförbrukning (00:47:57) Människor som tränar mycket har ibland förändringar i metabolismen (00:55:48) Har det här någon praktisk betydelse? (01:01:35) Balansen mellan livskvalitet och livslängd

In this episode, Lauren is joined by Andrew Trexler, a new Assistant Professor in the department who specializes in political communication. Together, they discuss Andrew's background working on campaigns, what led him to UW, and the his current and forthcoming classes, PS 305 - Elections and Voting Behavior, PS 400 - Media and Politics, and PS 401 - Political Communication.

Hello Brave Friends! Welcome to today's expert episode, #235, with Molly Trexler, a pediatric nurse practitioner and coach for medical moms. These are conversations with experts in fields relevant to caregiving parents. We discuss the unique challenges faced by mothers navigating the medical system, coping strategies for managing fear and anxiety, and the importance of community and support. With over 30 years experience, Molly shares personal stories and insights, emphasizing the need for self-care and the power of listening. Find more information about Pediatric Nurse Practitioner & Medical Mom Coach, Molly Trexler here.The generous sponsor for the entirety of our San Diego retreat this month is PCSI. PCSI is a nationwide, mission-driven nonprofit that creates meaningful employment opportunities for people with disabilities and veterans while delivering exceptional services to both the public and private sectors. Through our Workforce Development programs—including Vocational Rehabilitation Services, Community Employment, and Careers at PCSI—we empower individuals to achieve independence, personal growth, and long-term success. By combining sustainable business innovation with a values-based approach, we strengthen communities, challenge the status quo, and deliver outstanding results in every partnership. PCSI enhances the lives of people with disabilities through employment, advocacy, partnerships, and innovation. Find our first book from We Are Brave Together here.Find FULL episodes and clips of our podcast on Youtube here.Brave Together Podcast is a resource produced by We Are Brave Together, a global nonprofit that creates community for moms raising children with disabilities, neurodivergence, or complex medical and mental health conditions. The heart of We Are Brave Together is to preserve and protect the mental health of caregiving moms everywhere. JOIN the international community of We Are Brave Together here. Donate to our Retreats and Respite Scholarships here. Can't get enough of the Brave Together Podcast? Follow us on Instagram , Facebook and Youtube. Feel free to contact Jessica Patay via email: jpatay@wearebravetogether.org If you have any topic requests or if you would like to share a story, leave us a message here. Please leave a review and rating today! We thank you in advance! Disclaimer

In this conversation, Eric Helms reflects on his recent competition experience, discussing the nostalgia of returning to a familiar stage and the significance of competing at a pro level. He emphasizes the importance of mindset during contest prep and the challenges of transitioning from a dieting phase to maintenance. The discussion also covers the psychological aspects of maintaining weight loss and the need for a lifestyle that supports health and fitness. Eric shares insights on setting realistic goals and the importance of community in the bodybuilding journey. In this conversation, Trexler and Helms delve into the complexities of dieting, weight maintenance, and the psychological challenges that accompany lifestyle changes. They discuss the importance of acceptance and compromise in post-diet life, the struggle of reintegrating comfort foods, and the need for empathetic approaches to dieting. The dialogue also touches on social eating dynamics and practical tips for navigating dietary choices in group settings, emphasizing the importance of self-awareness and honest conversations about food and lifestyle. If you're in the market for some gym gear or apparel, please support our friends over at elitefts.com and use code "MRR10" for 10% off your order Chapters: 00:00 The California Muscle Mayhem Experience 8:20 Personal Reflections 15:40 Discussion on Food Choices and Post-Competition Plans 24:38 Post-Diet Mentality and Maintenance Challenges 44:13 Finding Balance in Dietary Lifestyle Changes 58:39 Making Goal-Directed Food Choices 1:08:57 Striking a Balance With Step Counts 1:10:50 Energy Expenditure Scaling By Body Weight/Size 1:13:32 When People Criticize Your Dietary Choices

In this episode, John and Tom are joined by Jared Trexler, Senior Vice President and Chief Marketing & Strategy Officer at The American College of Financial Services, to discuss why education and specialization matter more than ever in the financial world. They explore how a well-educated advisor can deliver deeper, more personalized planning- especially in areas like tax, estate, and retirement income strategy- and why consumers should understand the difference between generalists and true specialists. Jared also shares insights into The American College's mission to elevate the profession through lifelong learning, new certifications such as the Tax Planning Certified Professional program, and a growing public campaign to help consumers identify qualified advisors.   Important Info: Securus Financial: https://www.gosecurus.com/ International Financial Advisory Group: https://www.internationalfinancial.com/ Call John: (858) 758-9889 Call Thomas: (973) 394-0623

In this episode of the Crack House Chronicles Donnie and Dale discuss the horrific murder of Reesa Trexler. 15 year old Reesa is murdered while visiting her grandparents' house. Everyone in Salisbury, NC wonders who's to blame...except for police, who spend the next 35 years focusing on the unlikeliest of suspects before forensic technology points them toward the real killer. https://www.crackhousechronicles.com/ https://linktr.ee/crackhousechronicles https://www.tiktok.com/@crackhousechronicles https://www.facebook.com/crackhousechronicles Check out our MERCH! https://www.teepublic.com/user/crackhousechronicles Sources: https://www.wbtv.com/2019/12/03/police-man-who-murdered-salisbury-teen-has-been-identified/ https://www.facebook.com/p/Remember-Reesa-Dawn-Trexler-RIP-100069204901560/ https://www.oxygen.com/crime-news/dna-clears-jodi-laird-of-sister-reesa-trexlers-brutal-1984-murder https://www.dailymail.co.uk/news/article-7756391/DNA-testing-identifies-long-deceased-killer-15-year-old-girl-murdered-1984.html https://x.com/DavidWhisenant/status/1201894232614678530  

In this episode of Iron Culture, the Erics begin by discussing Helms' prep updates and the standout performances from the recent powerlifting World Champions. The conversation also touches on body composition and attractiveness, highlighting the misconceptions in the fitness industry regarding ideal body fat levels. After that they take a deep dive into the strategies of cutting weight in various sports, comparing the approaches of powerlifting, bodybuilding, and combat sports. Finally, they explore the differences in weight cutting techniques across different sports, emphasizing the importance of planning and strategy for optimal performance. Time stamps: 00:00 Helms Prep Update and World Powerlifting Highlights 15:07 Body Composition, Attractiveness, Evolution, and the Fitness Industry 31:16 Trexler's Take On Comparing Weight Cuts in Different Sports (Powerlifting, Bodybuilding, Combat Sports) 40:32 Helms' Take On Comparing Weight Cuts in Different Sports (Powerlifting, Bodybuilding, Combat Sports) 57:11 Electrolyte Management and Hydration Techniques 1:03:05 Final Thoughts on Weight Management and Performance

Topics discussed in this episode:(00:07) - What we're talking about in this episode (00:49) - We hear a lot about reverse dieting (05:23) - My mindset made journal (09:02) - What we're talking about this episode (11:00) - What is reverse dieting and how is it done? (24:33) - Is reverse dieting optimal? (29:24) - What I did instead of reverse dieting (30:58) - What are the benefits of a faster return to maintenance? (35:16) - Psychological benefits (39:55) - How to estimate your maintenance calories (55:23) - Don't let calculations intimidate you (55:45) - Protein as the secret weapon Soundtracks by Jon AcuffStudies cited:Trexler, E.T., Smith-Ryan, A.E., & Norton, L. (2014). “Metabolic adaptation to weight loss: implications for the athlete.”Chica-Latorre, S. et al. (2022). “After the spotlight: are evidence-based recommendations for refeeding post-contest energy restriction available for physique athletes? A scoping review.”Lejeune, M.P.G.M., Kovacs, E.M.R., & Westerterp-Plantenga, M.S. (2005). “Additional protein intake limits weight regain after weight loss in humans.” Br J Nutr 93(2):281-289

In this episode of Iron Culture, Eric Helms and Trexler welcome Maddie McConnell, a world champion natural physique athlete, to discuss the current trends in natural bodybuilding, her journey into the sport, and the challenges that come with being a world-class physique competitor. Maddie shares her experiences transitioning from a general fitness enthusiast to a physique athlete, the significance of her recent achievements, and insights into training and preparation. In this conversation, Maddie shares her journey as a vegan bodybuilder, discussing her training regimen, nutrition strategies, and experiences during competition prep. She emphasizes the importance of variety in her diet, the role of high-protein vegan sources, and the growing acceptance of vegan athletes in the bodybuilding community. Maddie also reflects on her future aspirations in the sport and the evolving landscape of natural bodybuilding. Time stamps: Coming soon! Reminder: Don't forget to check out our sister podcast, Front Page Fitness, hosted by Drs. Lauren Colenso-Semple and Eric Trexler! youtube.com/@fpfpodcast

We speak to veteran journalist Phil Trexler, who has reported on multiple executions in the United States. With decades of experience covering crime and justice, Trexler offers a rare, unfiltered look into the final moments of those sentenced to death. For more, head to news.com.auSee omnystudio.com/listener for privacy information.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa. In this episode of The Optimal Protein Podcast, I'm joined by Dr. Eric Trexler, a renowned researcher and expert in exercise science, nutrition, and body composition. We dive deep into the strategies you can use to optimize protein intake, preserve lean muscle mass, and enhance fat loss. Dr. Trexler shares actionable insights on how to structure your nutrition and training for better results — whether your goal is body recomposition, improved performance, or overall metabolic health. Key Topics Discussed: ✅ Protein Intake: How much protein you really need during fat loss to protect lean muscle. ✅ Protein Distribution & Timing: Why spacing your protein intake across meals can improve muscle retention and recovery. ✅ HIIT Training: How high-intensity interval training fits into a fat loss plan — and what you need to know for optimal results. ✅ Creatine & Caffeine: The science behind these powerful supplements and how whether or not combining them lowers the effects of creatine. ✅ The key differences between fasted vs. fed cardio for fat loss. ✅ Practical tips for ensuring your training and nutrition strategies are aligned for long-term success. Why You Should Tune In: If you're serious about preserving muscle while losing fat, this episode is packed with evidence-based insights you can apply right away. Dr. Trexler's expertise bridges the gap between scientific research and practical application, making this a must-listen for anyone focused on body recomposition and metabolic health. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/   The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy.  Go to timeline.com/vanessa. In this episode of The Optimal Protein Podcast, I sit down with Dr. Martin Refalo to discuss his brand-new study: Effect of Dietary Protein on Fat-Free Mass in Energy-Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression (Refalo, Trexler, & Helms, 2025). This research provides an updated analysis of how dietary protein intake impacts muscle retention during fat loss in resistance-trained individuals. If you've ever wondered how much protein you really need while cutting to preserve muscle mass, this episode is for you! What We Cover in This Episode: -What does the latest meta-regression reveal about protein intake and fat-free mass during caloric restriction? -How does protein intake affect lean muscle retention across different levels of caloric deficits? -Does going above the commonly recommended 1.6 g/kg improve muscle retention? -What are the potential upper limits of protein intake for maximizing muscle preservation? -How does resistance training influence protein requirements during a diet? -Differences between male and female subjects—should women aim for different targets? -Practical recommendations for athletes, bodybuilders, and general fitness enthusiasts looking to optimize fat loss while keeping their muscle gains. Dr. Refalo, along with co-authors Dr. Eric Trexler and Dr. Eric Helms, has compiled the most up-to-date evidence to help you make data-driven decisions about your diet and training. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/

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/

In this episode of Iron Culture, Eric Helms and Trex discuss a variety of evidence-based fitness topics. In this conversation, Dr. Trexler and Dr. Helms delve into the complexities of muscle gain, recovery, and the role of nutrition in performance. They discuss the nuances of identifying plateaus in training, the impact of training volume, the importance of food quality, and how psychological factors can influence recovery and performance. The dialogue emphasizes the need for a balanced approach to training volume and exercise selection, as well as the impact of nutrition on overall health and performance in bodybuilding. They also discuss modern theories and practical applications surrounding body weight regulation and the neurophysiological factors influencing obesity. They explore the gravitosat theory, discuss the implications of muscle gain on body weight regulation, and examine the concept of upper and lower intervention points. Additionally, they touch on powerlifting training strategies and the significance of volume in strength training.   Time stamps: 0:00 Music 5:08 Intro 14:48 Navigating Injuries and Recovery 23:42 Volume and Progression in Training 24:28 Understanding Plateaus in Muscle Gain 45:07 The Role of Food Quality in Performance 59:50 Exploring Bodyweight Regulation and Intervention Points 1:04:26 Exploring the Gravitostat Theory 1:10:05 Muscle Gain and Body Weight Regulation 1:12:04 Understanding Lower Intervention Points 1:15:28 Neurophysiology and Weight Regulation 1:23:50 Practical Applications of Body Weight Theories 1:29:00 Powerlifting Insights and Training Strategies

Join us as we delve into the fascinating world of gold and technology with Adam Trexler, founder of Valaurum. Learn about the innovative nanotechnology behind The Aurum®, a revolutionary way to store and use gold. Discover the challenges and triumphs of bringing this groundbreaking product to market and the vision for the future of money. Tune in to gain insights into entrepreneurship, innovation, and the potential of gold in the digital age.Support the showSubscribe at theshadesofe.com

In this episode of Iron Culture presented by MASS, Dr. Eric Trexler and Dr. Eric Helms explore the science and debate surrounding lengthened partials, a training technique often celebrated for its hypertrophy and strength benefits. Drawing on recent studies, they discuss how emerging evidence challenges some hyperbolic claims of lengthened partials as a superior training method, suggesting instead that their effectiveness is highly context-dependent. The hosts advocate for viewing lengthened partials as a complementary, rather than revolutionary, tool in exercise programming. After the main discussion, the episode transitions into a series of listener questions, with Dr. Trexler sharing his renewed enthusiasm for training (and his current approach to training) as he recovers from surgery. The hosts also address topics like the importance of omega-3 intake during low-fat diets, the diminishing returns of high training volumes, practical applications of two-a-day training splits, and the impact of high-protein diets on digestive health, emphasizing fiber and dietary diversity. They also discuss caffeine's role in sleep disruption, underlining caffeine timing as an easy way to improve sleep quality, among many other topics. The MASS crew records Iron Culture LIVE on YouTube, every Monday night 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/office-hours/ Time stamps: (coming soon) --- Music credit: Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/... Source: http://incompetech.com/music/royalty-... Artist: http://incompetech.com/

Archer: Season 8, Episode 7 "Archer Dreamland: Gramercy, Halberd!" Archer and Trexler attempt to escape from Dutch Dylan by telling the worst knock-knock joke in the world. Feedback : blackgirlcouch@gmail.com  (audio/written) Tumblr: blackgirlcouch Instagram: @blackgirlcouch Youtube: blackgirlcouchreviews

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms begin with a brief discussion of Trex's recent MASS article on the misapplication of modern pain science in the fitness industry. They then discuss the nuances of protein recommendations, debating the merits of using body weight versus fat-free mass as a basis for determining protein needs. The conversation also touches on current research trends in protein intake and hypertrophy. Trexler and Helms move on to discuss the effects of electrical muscle stimulation (EMS) on hypertrophy, the impact of aging on hypertrophy and training volume benchmarks, lengthened partials as a training technique, adaptation to cold training environments, the impact of biomechanics on injury, the psychological aspects of motivation in training, and more.   The MASS crew records Iron Culture LIVE on YouTube, every Monday night 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/office-hours/   Time stamps: 00:00 Introduction: the MASS Black Friday Sale and Journal Club https://massresearchreview.com/ 7:47  Discussion on Pain Science and Misapplication in Fitness 15:25 Protein Recommendations: Body Weight vs. Fat-Free Mass 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/24092... 23:57  Current Research in Protein Intake and Hypertrophy 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/33300... 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/28698... 26:26 Protein Recommendations and Controversies 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/35187... 35:02 EMS for Hypertrophy 42:50 Age and Hypertrophy: Adjusting Volume for Older Lifters 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/serve... 50:16 Trexler's Lengthened Partials Experience 54:57 Adapting to Training in the Cold 1:00:07 Asymmetries, Biomechanics, and Injury 1:08:08 Protein Requirements: Why is Everyone So Confident about 1.6g/kg/day? 1:11:39 Motivation in a Demotivating Environment and Goalsetting 1:27:51 Final Points on Motivation  1:31:48 Closing Out   --- Turn your videos into live streams with https://restream.io   --- Music credit: Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/... Source: http://incompetech.com/music/royalty-... Artist: http://incompetech.com/

This week we've got a MONSTER episode in the form of a live Q&A episode with Dr. Helms and Dr. Trexler. The Good Doctors begin with a recap of the recent WNBF World Championships, followed by an insightful discussion about whether or not humans have a “factory error” in our design that promotes obesity. This is followed by a number of listeners' questions about functional anatomy, exercise selection, the importance of the eccentric phase of a lift, factors impacting reps in reserve (RIR) accuracy, biceps contributions to back exercises, hypertrophy considerations for the deadlift exercise, mini-cuts, set-to-set fatigue, energy expenditure limits, “delayed” hypertrophy, how to tell if you're a creatine nonresponder, and velocity-based training.   The MASS crew records Iron Culture LIVE on YouTube, every Monday night 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/office-hours/     Also, don't miss out on the MASS Black Friday Sale, which has already started! Learn more and take advantage of huge discounts at www.massresearchreview.com   Time stamps: 0:00 Intro 5:30 WNBF Worlds recap 15:25 Do Humans Have a “Factory Error” in our Design That Promotes Obesity? Pontzer 2023 The provisioned primate: patterns of obesity across lemurs, monkeys, apes and humans https://pubmed.ncbi.nlm.nih.gov/37661747/ 25:45 How important is the eccentric portion of the lift for hypertrophy? Roig 2009 The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis https://pubmed.ncbi.nlm.nih.gov/18981046/ Schoenfeld 2010 The mechanisms of muscle hypertrophy and their application to resistance training https://pubmed.ncbi.nlm.nih.gov/20847704/ 37:15 Exercises with brace points Haugen 2023 Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/37582807/ 44:56 Biceps functional anatomy during back compound exercises and epistemology 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/version/587 50:25 Muscles to hypertrophy to increase deadlift strength 57:55 Rapid fire questions – Q1 Mini-cuts and bulking 1:05:15 Q2 Bench repetition performance across sets 1:08:35 Q3 Extreme energy expenditure Areta 2024 Energetics of a World-Tour Female Road Cyclist During a Multistage Race (Tour de France Femmes) https://pubmed.ncbi.nlm.nih.gov/38796175/ Thurber 2019 Extreme events reveal an alimentary limit on sustained maximal human energy expenditure https://pubmed.ncbi.nlm.nih.gov/31183404/ 1:12:34 Q4 Latent or delayed hypertrophy following a diet Bjørnsen 2019 Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failure https://pubmed.ncbi.nlm.nih.gov/30543499/ Damas 2016 Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage https://pubmed.ncbi.nlm.nih.gov/27219125/ 1:31:26 Q5 Where to find information on velocity-based training https://massresearchreview.com/ 1:37:16 Closing out   --- Turn your videos into live streams with https://restream.io   --- 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/

Even among the many monster episodes of Iron Culture, today's episode truly stands out. First, the MASS crew discusses this new era of Iron Culture and lets the cult know what they can expect as the show pushes forward and climbs to new heights. After that, the crew has an insightful discussion about the science of satellite cells – what they are, when they might (or might not) matter, and how they intersect with many hypertrophy-related topics, such as sex differences, aging, muscle damage, and factors that limit long-term muscle growth. The MASS crew records Iron Culture LIVE on YouTube, every Monday night 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/office-hours/   Time stamps 0:00 Intro 0:21 Big announcements about the future of Iron Culture and MASS Office Hours 5:10 Helms reflects on “the merger” 7:04 Re-introducing Dr. Mike Zourdos 17:53 Re-introducing Dr. Lauren Colenso-Semple 26:38 Dr. Helms' recent research 30:46 Dr. Trexler's current research 34:20 A primer on satellite cells 49:31 The role of satellite cells during growth/maturation and during use of exogenous anabolics 51:21 Sex differences and exogenous anabolics 53:52 The impact of aging on satellite cells and their function 58:54 Do satellite cell responses to muscle damage play a major role in muscle growth? 1:02:37 Do satellite cells and myonuclear domain theory become more relevant for muscle growth when the magnitude of growth becomes more substantial? 1:10:01 Does hard training induce muscle hyperplasia? 1:19:06 If meaningful muscle hyperplasia does occur in response to resistance training, does that impact how we should approach or design training programs? 1:24:39 Wrapping up

This week's episode goes on a deep dive into corporate sustainability - specifically, why isn't it working? Over the last few decades, we've seen lots of new reporting requirements for companies. On the flip side, during that same time frame where sustainability has become fashionable, things have gotten, for the most part, worse. This episode features Dr. Mark Trexler from Climatographers on where have we gone wrong? And what can we do about it?  Interested in supporting the podcast? Please share, subscribe and write a review! If it's accessible, we also have a Patreon which you can find at patreon.com/theecowell

I'm going to break the fourth wall here and speak directly to our dear listeners. When we started this podcast almost six years ago, I never imagined it would last this long or become such a fixture in the community. The goal was always to create a space aimed at enriching the listener's appreciation and understanding of lifting. I want to thank every single person who has tuned in, supported throughout the years and engaged with us in this journey. I feel very confident in the future direction of Iron Culture with the two Erics taking lead. We'll catch you in that next episode from now, until the end of time. With heartfelt gratitude, Omar Time stamps: 00:00 Erics… Omar 03:09 Reviewing reviews (including one from Dr. RayGun) 08:04 Future horizons and looking back 19:56 Trexler's anniversary and some reflections 27:20 Climate change isn't real… the science is the science and a quick update on the Iron Culture documentary 31:40 Trexler's commentary and how he came to be on the cult 42:24 Helms reflects on some memorable episodes and guests 48:52 The Iron Culture mission statement 56:51 The future of Iron Culture (including the interview of a certain guest) 1:08:50 The running Iron Culture jokes 1:16:14 Coming full circle with some final thoughts

Body image and self-worth are deeply intertwined concepts that influence how we see ourselves and interact with the world. Many people believe that changing their physique is the key to improving their body image, but is it really that simple? This connection between appearance and self-esteem raises important questions about how we define confidence and whether our sense of worth should be tied to how we look. Our relationship with food plays a crucial role in how we view ourselves. While some see food as fuel, others attach much more significance to their eating habits, often linking dietary choices to discipline, success, or failure. But what happens when these beliefs become too rigid? Understanding how our perceptions of food and body image are shaped is essential for navigating the balance between health, happiness, and personal fulfillment. Physique change, often seen as a positive goal, can bring about unexpected psychological impacts. Pursuing a leaner or more muscular body might boost temporary feelings of confidence, but could it also reinforce negative patterns of thought? In an episode co-hosted with Dr. Eric Trexler, Danny talks with Dr. Gabrielle Fundaro in order to tackle some of these concepts and questions. Timestamps: [04:54] Start of conversation [06:40] Defining body image and self esteem [12:26] Relationship with food and weight controllability beliefs [20:38] Impact of body composition on body image [27:40] Challenges in changing body image perceptions [34:43] Influence of coaches on client body image [41:57] Screening for disordered eating [51:50] Ethical responsibilities of fitness professionals [54:53] Improving body image without physique change [61:02] Key ideas segment (premium-only) Links: Join the Sigma email newsletter for free Subscribe to Sigma Nutrition Premium Get more of Dr. Trexler's research analysis with the MASS Research Review Related previous episodes: See episodes 484 and 367

In this crossover episode of Iron Culture and MASS Office Hours, Dr. Trexler is joined by special guest Josh Pelland, a coach for Data Driven and a PhD candidate at Florida Atlantic University, to discuss Pelland's recent meta-analysis which investigates the effects of training volume and frequency on hypertrophy and strength outcomes. These data have created a lot of stir in the evidence based community as very high volumes seem to be associated with hypertrophy without a definitive plateau. But as you can expect, there's much more to the story. The analysis synthesizes data from numerous studies and quantifies dose-response relationships by which higher training volumes and/or frequencies may lead to greater strength and muscle gains in response to resistance training. In a thorough discussion of the paper, Pelland discusses nuances, such as the point of diminishing returns where further volume or frequency may yield less significant gains, and highlights how individual factors like training experience and muscle group-specific responses affect outcomes. Practical recommendations include tailoring volume to individual needs, utilizing periodization and volume cycling to maximize adaptations, and addressing common pitfalls such as overtraining. Further, in this live episode audience questions drive deeper exploration into the practical implications of the findings and strategies for optimizing training programs based on current evidence. If you liked this crossover, remember the MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join them for a future episode! 0:00 Introduction to another official crossover episode  MASS Office Hours Episode 58 (Is More Volume Always Better?) https://www.youtube.com/watch?v=0HErS8Hw12k  02:00 Getting to know Josh Pelland   07:35 An overview of Josh's new preprint 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 Data Driven Strength Podcast - Volume and Hypertrophy: New Science Explained | S2E1 https://www.youtube.com/watch?v=yKRAVrf-798&t=0s Data Driven Strength Podcast - Frequency and Hypertrophy: New Science Explained | S2E2 https://www.youtube.com/watch?v=1rxOj92Q4p8  14:01 The search strategy and volume/frequency quantification method comparison 25:43 Statistical models  30:51 Volume results 39:32 Volume efficiency tiers  1:08:47 Frequency results  1:16:43 Q&A Question 1: How was the volume of different exercises quantified? 1:18:36 Question 2: Disconnect between theoretical vs practical optimum? 1:25:00 Question 3: How were different set structures, intensification techniques, and proximity-to-failure accounted for? 1:28:55 Question 4: Recommendations for 6x/week Full Body Powerbuilding training? 1:30:53 Question 5: The potential effects of different partials and ranges of motion?  1:34:45 Question 6: Did the studies measure both hypertrophy and strength outcomes? 1:36:10 Question 7: Strength training recommendations for sprint cyclers? 1:39:03 Question 8: Upper vs lower body set volume tolerance? 1:40:45 Question 9: Moderator analyses on the impact of training status? 1:42:50 Question 10: How do you know if you are performing too much volume? 1:46:36 Wrapping up and where to find Josh Data Driven Strength YouTube https://www.youtube.com/@datadrivenstrength  Instagram @josh.datadrivenstrength https://www.instagram.com/josh.datadrivenstrength/?hl=en 

Research moves slow, well, at least slower than we wish it did. But, that doesn't mean it doesn't also produce paradigm shifts that shake up practice. In this episode Dr. Helms and Dr. Trexler sit down to answer questions using research, most of which that is actually still in the publication process and not yet available. This research will have a major impact on the future of practice in nutrition, as it relates to protein while dieting, training, as it relates to how much volume lifters perform, and cardio, for both training and health. You don't want to miss this cutting edge research Q&A!

VROOM VROOM, BABY! Caffeine is THE most widely consumed psychoactive substance in the world, and it's one of the most commonly available ergogenic aids (i.e. substances that can improve athletic performance). In this episode we talk about the research behind caffeine and its effect on endurance performance, "fast" and "slow" metabolizers, dosing, timing, the placebo effect, caffeine's effect on heart rate, and more! Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠⁠⁠! References: Bangsbo, J., Jacobsen, K., Nordberg, N., Christensen, N. J., & Graham, T. (1992). Acute and habitual caffeine ingestion and metabolic responses to steady-state exercise. Journal of applied physiology (Bethesda, Md. : 1985), 72(4), 1297–1303. https://doi.org/10.1152/jappl.1992.72.4.1297 Barreto, G., Grecco, B., Merola, P., Reis, C. E. G., Gualano, B., & Saunders, B. (2021). Novel insights on caffeine supplementation, CYP1A2 genotype, physiological responses and exercise performance. European journal of applied physiology, 121(3), 749–769. https://doi.org/10.1007/s00421-020-04571-7 Beedie, C. J., Stuart, E. M., Coleman, D. A., & Foad, A. J. (2006). Placebo effects of caffeine on cycling performance. Medicine and science in sports and exercise, 38(12), 2159–2164. https://doi.org/10.1249/01.mss.0000233805.56315.a9 Collado-Mateo D, Lavín-Pérez AM, Merellano-Navarro E, Coso JD. Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis. Nutrients. 2020 Nov 24;12(12):3603. doi: 10.3390/nu12123603. PMID: 33255240; PMCID: PMC7760526. Glaister, M., Williams, B. H., Muniz-Pumares, D., Balsalobre-Fernández, C., & Foley, P. (2016). The Effects of Caffeine Supplementation on Physiological Responses to Submaximal Exercise in Endurance-Trained Men. PloS one, 11(8), e0161375. https://doi.org/10.1371/journal.pone.0161375 Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4 McClaran SR, Wetter TJ. Low doses of caffeine reduce heart rate during submaximal cycle ergometry. J Int Soc Sports Nutr. 2007 Oct 9;4:11. doi: 10.1186/1550-2783-4-11. PMID: 17925021; PMCID: PMC2164943.

A long lifting career comes with plenty of ups and downs, so we're accustomed to hearing stories about setbacks, comebacks, and perseverance from our favorite lifters. These setbacks can take many forms, but Jared Maynard's extraordinary story exists in a league of its own. Over the course of a few short weeks, a rare autoimmune disease took Jared from being a young, strong, healthy man in his early 30s to being on life support in the intensive care unit. With survival odds worse than the flip of a coin, Jared fought his way out of the ICU and started training right away. The major difference is that his training program involved re-learning how to eat, sit up, and roll over before he could focus on squat, bench, and deadlift. Barely more than one year removed from life support, Jared was back on the powerlifting platform setting PRs and deadlifting over 500lbs. In this episode, Jared shares his incredible story with Omar and Dr. Trexler, and talks about how years of lifting likely saved his life and set him up for a remarkable recovery.

The most dynamic Iron Culture duo is back in action. In this episode, Omar and Dr. Trexler talk all about pain, injury, and factors that impact the relationship between them. Back in the day, most lifters were all-in on the “Cartesian” or “biomedical” model of pain, which posits that pain is a simple, reliable indicator of damaged tissue causing nociceptors to send a “pain signal” to the brain. Nowadays, the “biopsychosocial” and “fear-avoidance” models are all the rage in the evidence-based lifter circles. These models are a major upgrade, but there are still some pervasive misunderstandings and misinterpretations of these models in the lifting world. In this episode, Omar and Dr. Trexler try to provide some clarity on the matter using research, anecdote, and a decade-old textbook on Dr. Trexler's bookshelf.

The trio is back, and this time to discuss the science of saturated fat. For decades, saturated fat was widely blamed for a dramatic rise in rates of obesity and heart disease. In recent years, that narrative has been challenged by proponents of increasingly popular ketogenic and carnivorous diets. For many, the back and forth on this topic is dizzying, and confusing. Fortunately, we have Dr. Trexler to walk us through several recent studies to help determine if saturated fat is actually inherently more fattening than other fat sources, either via its impact on energy expenditure or appetite, and then how it plays out in the real world, and finally, to discuss what you need to know, and what - if anything - you should change about your diet.

One of the most common recommendations a personal trainer or dietitian might make to someone embarking on a weight loss journey, is to drink more water. It's a basic behavioural recommendation, like going on walks, eating more fruit, vegetables and lean protein, adopting a consistent sleep schedule, and engaging in regular exercise; all solid recommendations. Being hydrated is certainly important for health, wellbeing and performance, but is there actually evidence that drinking water will aid weight loss? Tune into this deep dive by Dr Trexler as he breaks it down and explains why drinking more water is great advice, but probably not for the reasons you think.

Technology, especially artificial intelligence (AI) is making increasing inroads into the day-to-day of financial services professionals. How will this shift impact the future of the industry? Host Jared Trexler speaks with Derek Notman, CFP®, founder and CEO of fintech company Couplr.AI. Couplr recently announced a partnership with The College to offer free access to its platform – which endeavors to match advisors to their ideal clients – to College alumni. Trexler and Notman discuss their respective visions for where the profession is headed and the role of technology in making The College's mission of benefiting society a reality. Find all episodes at TheAmericanCollege.edu/Shares.

Powerlifters use techniques to milk every last kilo out of their bench press, including wide grips, tightly wound wrist wraps, leg drive, and – the most hated technique in the comment section – an arched-back to reduce the range of motion. Indeed, it can get so heated in the comments it likely even influenced an IPF rule change last year. But how many kilos does an arch really give you? How many bench pressers did this rule change impact, and was there really a need for the rule changes? Further, why do we apply a different standard for what is considered “cheating” to different lifts or athletic movements, like technical manipulation in high jump, or weightlifting? In this episode you'll get the full complement of the Iron Culture themes: we discuss the current culture around the IPF rule change and contemporary perspectives on arched bench press, the history of the clean and press in Olympic weightlifting up to 1972 which has some very interesting parallels, and finally a recently published study which attempted to quantify how much an arch increases bench press 1RM. 00:00 Intro to an episode about when Powerlifting was Powerlifting 03:33 The good old IPF and their regulations 08:40 The bench press rule change 15:23 The motivating factor for the rule change 20:01 Trexler's technique and thoughts on the rules Barbend article: https://barbend.com/ipf-bench-press-rule-change-2023/ 26:22 The history of Olympic weightlifting and Powerlifting and the change in rules 38:39 The Fosbury flop and the perception of different movements and innovations 44:52 Athletes finding ways to maximise performances within rules  57:16 A recent study on arching in the bench press Bartolomei 2024 Flat-Back vs. Arched-Back Bench Press: Examining the Different Techniques Performed by Power Athletes https://pubmed.ncbi.nlm.nih.gov/38551927/ 1:05:38 The nature of the fragile ego and the final point on the perspective of the spectator

Discover the intricate dance of energy expenditure as we unravel the myths with Dr. Eric Trexler, an authority in this field. Our conversation breaks down the complex interaction between physical activity and calorie burn, guiding you through the additive and constrained models of total daily energy expenditure. With Dr. Trexler's insights, we shed light on Herman Ponzer's eye-opening research with the Hadza tribe, which turns the tables on our understanding of energy usage in sedentary Western societies compared to their highly active counterparts.Timeline:00:20 – Dr. Trexler explains in simple terms the additive vs. constrained model of total daily energy expenditure (TDEE).4:38 - Hadza tribes (modern-day Tanzania); Dr Trexler joined Herman Ponzer's lab in 2023.  7:00 – Some do up to 35,000 steps per day.  How much movement is that?10:00 - Once you reach a certain amount of total physical activity, there appear to be compensatory adjustments vis a vis TDEE. 12:24 - Maximal measured EE per day over months seems to be around a functional limit of 2.5 x a person's basal metabolic rate.  It scales to body size in general. 15:00 – For pregnant women in the 2nd or 3rd trimester we may see a 2.2 range of metabolic scope17:00 – Metabolic scope values as high as 10 in the short run.28:00 – Metabolic adaptation31:14 – Additive vs. constrained models36:40 – Our energy intake is driven by the hedonic value of a given meal, not necessarily related to the energy needs of the person.39:59 – Quality of exercise is best served by choosing better foods; exercise is a behavior that affects so many other behaviors.47:37 – Are there tissue-specific changes in energy expenditure with age?  Does this explain, in part, the drop in RMR after age 60?48:00 – Liver, Brain, Heart and Kidneys are much more metabolically active than skeletal muscle – do these organs decrease in EE? About our special guest:  Eric Trexler PhD Dr. Eric Trexler is a postdoctoral researcher in the Department of Evolutionary Anthropology of Duke University, where he conducts research on cardiometabolic health and energy expenditure regulation. He has a PhD in Human Movement Science from UNC Chapel Hill and has published dozens of peer-reviewed research papers related to exercise, nutrition, and metabolism.About the ShowWe cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.Hosted by Jose Antonio PhDDr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.X: @JoseAntonioPhDInstagram: the_issn and supphdCo-host Anthony Ricci EdDDr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.Instagram: sportpsy_sci_doc and fightshape_ricci

Trextopia, this is your episode. We peel back the layers of pro natural bodybuilder, exercise science researcher & co-host of Iron Culture, Eric Trexler. Learn how he got into lifting, what low bar squatting 500lb ATG will do to your body & why there might be more controversy in Iron Culture's near future. This might be the peak of Iron Culture but Trexler is no fan of peak weeks. 00:00 Introduction to an episode with Eric without the other Eric 03:06 An inside peak into Trexler's day as a scientist (Trex lore)  09:42 Trexler's foray into powerlifting 19:47 T-Nation and what informed Trexler's training practices 27:12 Wrestling, lifting, and experimenting with training 36:02 Change of perspective: different approaches to training 42:44 The evolution of Trexler's training and getting into science 48:37 “Optimisation” for bodybuilding and peaking (Helm's hat cameo) 1:00:45 The pros and cons of different approaches 1:04:53 Diving into different research topics and the recent challenges in Trexler's fitness journey  1:16:57 Growing and learning from the experiences (and the return of the T-Rex) 1:30:41 Closing out this monster episode 

Happy Thursday, Besties!! *this episode was pre-recorded on March 12, 2024* so we may be a little behind on the Kate Middleton tea, but yall know we had to have a chat about it!! Today, Morgan covers the conspiracy surrounding the stolen and destroyed Anunnaki Artifacts that may have told the true story of creation on tablets that were stored and preserved by the Sumerians for thousands of years. Taylar then wraps up the episode covering the brutal and extremely upsetting murder of Reesa Trexler from Salisbury, NC in 1984, whose family continued to suffer through their mourning as the local rumor mill blamed her own 13 year old sister for years. By the time y'all hear this, we will be long gone, living our best lives celebrating our C&C BRIDE MISS MORGAN!!! Sending love and light! TTYL besties!! Thank you so much to our sponsors: FACTOR: What are you waiting for? Get started today and get after your goals. Head to www.FACTORMEALS.com/creepsandcrimes50 and use CODE: CREEPSANDCRIMES50

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.

The trio is back on the heels of THE Sheffield 2024, the biggest powerlifting competition to date, which outdid its inaugural 2023 performance. Once again, the 12 best IPF-unequipped women and men clashed in a cross-weight class competition ranked by their total as a percentage of their respective world record. This meet incentivizes going BIG, rewarding cash prizes for both placing and breaking individual lift records, with over $500k USD up for grabs, boy did it deliver. The sold out crowd watched the first ever 300kg women's squat in sleeves by Sonita Muluh, and Jesus Olivares break Ray Williams' squat world record. Women's champion Agata Sitko totalled an astonishing 600kg at 69kg, benching an incredible 152kg, annihilating the 69kg total record by 51kg alongside 10 additional women who totalled over the world record. Without question, powerlifting is on the rise, and there is a lot to discuss, so make sure to listen in! 00:00 A synchronised intro, reviewing reviews, and an Iron Culture goal 12:30 Moving onto Sheffield 2024: the rundown 22:00 Development in the sport of Powerlifting 29:03 The men's side and the KoTL predictions 42:02 Trexler's take and the limitations measuring the body composition of large individuals Slater 2011 Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding https://pubmed.ncbi.nlm.nih.gov/21660839/ 1:02:42 Segue back to Sheffield and some insider information 1:13:43 What Sheffield means for Powerlifting and a broad recap   1:17:39 Trexler addresses the nasty rumours and men's physique before we close out Iron Culture Ep. 33- Pain Science, Injury & Rehab https://www.youtube.com/watch?v=B-S8nThxpqY 

The nerd super duo is back at it again. This time, Dr. Trexler plays Sherlock and Dr. Helms plays Watson in a discussion of how overtraining syndrome, metabolic adaptation, relative energy deficiency in sport, exercise energy compensation, body fat regulation, and more, are both distinct from one another, yet are all also closely related. Surprisingly, it took a couple meat head bodybuilders to notice the shared characteristics and overlap between these separate concepts. That's precisely because bodybuilders are crazy enough to go through a process that often results in their simultaneous occurrence! Listen in to find out what these concepts are, when they intersect as well as diverge, how you can identify which you or your clients are experiencing, and what to do about it. 00:00 A (kind of) synced up intro and an appearance from Omar 02:04 A brainstorming session on metabolism https://massresearchreview.com/  Omar Isuf - Why You Shouldn't Try To Be “Shredded” https://www.youtube.com/watch?v=GmlGt49Oi1I  https://www.strongerbyscience.com/stay-shredded/ 08:30 Low energy availability and the female athlete triad Areta 2021 Low energy availability: history, definition and evidence of its endocrine, metabolic and physiological effects in prospective studies in females and males https://pubmed.ncbi.nlm.nih.gov/33095376/ 23:20 Energy availability and body fat Loucks 2003 Energy availability, not body fatness, regulates reproductive function in women https://pubmed.ncbi.nlm.nih.gov/12882481/  29:15 Relative Energy Deficiency in Sport and the drivers of metabolic adaptation Burke 2023 Mapping the complexities of Relative Energy Deficiency in Sport (REDs): development of a physiological model by a subgroup of the International Olympic Committee (IOC) Consensus on REDs https://pubmed.ncbi.nlm.nih.gov/37752007/  Mountjoy 2023 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs) https://pubmed.ncbi.nlm.nih.gov/37752011/  Hackney 2005 Testosterone and endurance exercise: development of the "exercise-hypogonadal male condition https://pubmed.ncbi.nlm.nih.gov/16268050/ Hackney 2020 Hypogonadism in Exercising Males: Dysfunction or Adaptive-Regulatory Adjustment? https://pubmed.ncbi.nlm.nih.gov/32082255/ 48:07 Overtraining syndrome Stellingwerff 2021 Overtraining Syndrome (OTS) and Relative Energy Deficiency in Sport (RED-S): Shared Pathways, Symptoms and Complexities https://pubmed.ncbi.nlm.nih.gov/34181189/  Iron Culture Ep. 149- Overreaching, Overtraining, and Insufficient Recovery: Everything You Need To Know https://www.youtube.com/watch?v=ZxohJX_F-XY 55:08 Energy constraint and compensation Dolan 2023 Energy constraint and compensation: Insights from endurance athletes https://pubmed.ncbi.nlm.nih.gov/37557979/ 1:05:13 A practical spin: bringing all the information together 1:20:07 Closing out with a shoutout to our sponsor: The RED-S calorie-free food van 

We're back. We're so back (except for Dr. Trexler, he's sick …but he will be so back). Omar is getting his body composition tested in July and he has publicly guaranteed that he's going to have increased his lean mass by then. Likewise, Dr. Helms just publicly announced his monogamous commitment to bodybuilding and his push to become a pro champion now that he's turned pro. How are these not-so-spring chickens going to do it? More importantly for you dear listener, how are you going to do it if you've been in the game a while? It's a complex question, requiring us to define what advanced even means, to understand whether there actually is such a thing as a “natural limit”, both technically and functionally, and to understand the complexity of such an assessment. Does it apply to your whole physique, or is it body part specific? Is there a limit on your muscle mass that is universal, or does it differ at various levels of body fat? More so, one must figure out what tools we even have to assess one's proximity to your natural potential and also how to assess diagnosis, and ultimately overcome plateaus. It's a lot! But don't worry, we get into all of it!

The good Doctors Eric are still figuring out how to start episodes without Omar, and let's just say it's off to a rough start. But to their credit, they went on to deliver a monster episode even if Omar wasn't there to officially dub it so. In this conversation, Dr. Helms recaps the amazing battles and historic performances that took place at WNBF Worlds on Nov 18-19, where he participated as both a coach and athlete. Then, Dr. Trexler and he cover a couple of relevant and interesting research papers, the first, covered by Dr. Helms explores the “whys” underlying the motivations competitive bodybuilders have to live the life they lead. The second, covered by Dr. Trexler, explores the often-repeated claim that when you diet, you'll lose ~25% of your weight as lean mass. Is this true? And if it is, for whom and in what circumstances?

This episode almost didn't happen. With Omar away, the Erics left to figure out how to do an episode of Iron Culture on their own, and nearly got stuck waiting forever for someone to say “Eric.” But, cooler heads prevailed and they found their way into a thoughtful, introspective, and nostalgic conversation. While both Trexler and Helms ended up taking very similar paths in life when you look at the outcome - competitive bodybuilders with PhDs in exercise-related fields who communicate science - their motivations and perspectives are actually quite unique. In this episode, you'll learn how someone can find themself competing in the wacky sport/art we call bodybuilding, and what that experience can become, in terms of a cathartic outlet, a personal identity, a career, or even a science experiment. The meaning, in something as odd as flexing in posing trunks on stage, can be quite impactful, and quite personal. So tune in to this episode to learn about the personal history of and the meaning found in both Erics' competitive journeys. 00:00 The Erics' introduction to bodybuilding and their newbie gains 07:22 Choosing the natural route and closing the door on prohormones and steroids 20:17 Trexler's motivation to compete 27:57 Helms' experience with sports and getting bitten by the iron bug 37:31 Helms' initial obsession with bodybuilding and the turning point 46:09 Helms' academic journey Kalm 2005 They starved so that others be better fed: remembering Ancel Keys and the Minnesota experiment https://pubmed.ncbi.nlm.nih.gov/15930436/ 59:35 The art, culture, and community of natural bodybuilding Kind 2023 Is bodybuilding a sport? https://www.tandfonline.com/doi/full/10.1080/00948705.2023.2234978 1:07:53 The voice of insecurity and believing what is actually possible 1:18:49 What's next for both Erics 1:30:47 Closing out the episode with some imagery

It's Eric-ception folks. Today, we put to bed two controversies. Not only the controversy as to whether or not Eric Trexler is vat-grown, as he seems to have at least SOME pop-culture knowledge, but also the controversy of whether or not Eric Trexler and Eric Helms are actually the same person. The last two episodes renewed this conspiracy theory due to the occurrence of the “new” host Eric Trexler being on the last two episodes, while Eric Helms conveniently could not be on at the same time. Well folks, this episode, both Erics are here, and boy do they deliver. Dr. Trexler does a deep dive on the topic of BMI, which has come under substantial fire in recent times due to its shortcomings as a useful clinical metric. But should we abandon it completely? What can BMI tell us? What can't it tell us? And, how should it be used, if at all, moving forward? And, where do we find the middle ground between advocacy and scientific accuracy? Tune in to find out!

The new co-host of Iron Culture, Eric Trexler, is back with another (monster) episode. In this episode we take a look at everyone's favorite hormone, testosterone.  Specially, Dr. Trexler examines the role of maconutrient changes on testosterone levels. How does fat & carbohydrate intake impact a person's testosterone? We also explore body composition differences and how this can have an even larger impact on one's testosterone. Lastly after sharing the not so pleasant realities of dieting and experiencing low testosterone symptoms, Eric shares key points for maintaining a healthy level of testosterone. 00:00 Reading comments: the people know what they like (Eric) Iron Culture Ep. 243- It's Not JUST About Calories (ft. Eric Trexler) https://www.youtube.com/watch?v=CrDV1yADIiQ  10:07 Dietary/macronutrient modifications to support or boost testosterone levels Whittaker 2021 Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies https://pubmed.ncbi.nlm.nih.gov/33741447/ Whittaker 2022 Low-carbohydrate diets and men's cortisol and testosterone: Systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/35254136/ Smith 2022 Examining the effects of calorie restriction on testosterone concentrations in men: a systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/34613412/ 24:53 Interpreting the effects of protein on testosterone during carbohydrate restriction 32:34 Relationship between adiposity and testosterone 41:19 When does testosterone start to drop? Keys 1952 Biology of Human Starvation https://www.semanticscholar.org/paper/Biology-of-Human-Starvation-Widdowson/6f38ee886f39daa656b1ac9ceb8a3c0785e100eb 54:22 Muscle hypertrophy and testosterone 1:06:38 The effect of changes in body fat levels MASS Research Review https://massresearchreview.com/  Helms 2023 Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness https://www.researchsquare.com/article/rs-3184470/v1 1:19:34 Other factors which may influence testosterone levels Kerksick 2018 ISSN exercise & sports nutrition review update: research & recommendations https://pubmed.ncbi.nlm.nih.gov/30068354/ 1:34:37 The Trex lore 1:42:28 Wrapping up Instagram @trexlerfitness https://www.instagram.com/trexlerfitness/?hl=en Website https://trexlerfitness.com/  MASS Research Review https://massresearchreview.com/  MASS YouTube https://www.youtube.com/@MASSResearchReview 

This is a monster episode. Newly added co-host Eric Trexler details his impressive credentials, groundbreaking new line of research and perhaps most importantly, the best way to effectively execute a single leg take-down on an unsuspecting person.  His new appointment at Duke University will be looking in part at the topic of today, exercise energy compensation. It turns out that calories in, calories out is a little more complicated than most would assume. Made famous by Dr. Herman Pontzer and his book Burn, Dr. Trexler explores what exactly this phrase means, the utility of doubly labelled water and the future of research in this field.   00:00 Officially welcoming Eric (Trexler) to the holy trifecta 06:14 Trexler's background and what's in store for Helms Hall 2013 Diet versus exercise in "the biggest loser" weight loss competition https://pubmed-ncbi-nlm-nih-gov/23404767/  Hall 2022 Energy compensation and metabolic adaptation: "The Biggest Loser" study reinterpreted https://pubmed.ncbi.nlm.nih.gov/34816627/ 18:11 Trexler's training story 29:25 Why Trexler doesn't like Dr Grant Tinsley (scandal) and the passion for exercise science 32:27 Trexler the researcher and exercise energy compensation 39:08 Explaining Doubly Labelled Water 43:28 The overarching aim of Trexler's research and the role of exercise in weight loss Speakman 2019 The International Atomic Energy Agency International Doubly Labelled Water Database: Aims, Scope and Procedures https://pubmed.ncbi.nlm.nih.gov/31743893/ 1:02:40 Negative energy balance and energy expenditure compensation MASS Research Review https://massresearchreview.com/  Willis 2022 Physical Activity and Total Daily Energy Expenditure in Older US Adults: Constrained versus Additive Models https://pubmed.ncbi.nlm.nih.gov/34334719/ 1:13:20 Compensatory mechanisms with negative energy balance Speakman 2020 Why does caloric restriction increase life and healthspan? The 'clean cupboards' hypothesis https://pubmed.ncbi.nlm.nih.gov/34692140/ 1:29:20 The official introduction of Dr Eric Trexler (T-rex) to Iron Culture: hopes for future research as an academic and a coach 1:36:04 Formally retracting a controversial statement (a topic for future discussion…) 1:42:54 Where to find Eric Trexler Instagram @trexlerfitness https://www.instagram.com/trexlerfitness/ MASS Research Review https://massresearchreview.com/  MASS YouTube https://www.youtube.com/@MASSResearchReview  Office Hours (next stream: 10/11/2023) https://www.youtube.com/watch?v=dXUNVMdIaP4

The MASScast Iron Culture episodes are back! Today Dr. Eric Trexler joins us to answer the murky question: “What is an evidence-based guideline for a minimum dietary fat intake?” It's easy to find guidelines and minimums for various circumstances and goals for protein, and while there is some debate, the same could be said for carbohydrate. However, a minimum intake for fat has been elusive. Fortunately, Dr. Trexler has been thinking deeply about this topic and wrote an extensive article on the topic in our upcoming issue of The MASS Research Review, and he's here to discuss his conclusions in depth with the CULT. Make sure to tune in, as this information can inform best practices in various situations, as the answer isn't a simple black and white one.