Shows
Iron Culture presented by MASSEp 337 - Is There A Crisis In Exercise Science?Join hosts Eric Trexler and Eric Helms as they explore the potential "replication crisis" in exercise science, drawing parallels to the well-documented crisis in psychology. In this episode, they delve into the challenges of replicating research findings, the perils of placing too much confidence in singular studies, the importance of cautious interpretation of new studies, and the value of meta-analyses in understanding true effect sizes. Whether you're a seasoned lifter or new to the world of evidence-based practice, this conversation offers valuable insights into making informed decisions about your training. Time stamps: 00:00 – Introduction (and Helms’ travel upda...2025-07-241h 50Iron Culture presented by MASSEp 333 - Are High-Protein Diets Really Harmless?In this episode of Iron Culture, Dr. Eric Helms talks about his forthcoming article in the MASS Research Review covering the purported harms of high-protein diets. This isn’t your typical oversimplified dunk-fest that readily dismisses concerns about high-protein diets. Instead, Helms reviews a thorough paper that reviews common concerns in detail and assessed their plausibility in an objective manner. The claims include: Claim 1 – protein reduces lifespan Claim 2 – protein makes bones weaker Claim 3 – protein harms kidneys Claim 4 – protein causes diabetes After that, Dr. Eric Trexler discusses a recent Instagram thread that pulled him into ar...2025-06-251h 34Iron Culture presented by MASSEp 328 - Bad Fundamentals Lead to Popular PseudoscienceIn this episode of Iron Culture presented by MASS, Dr. Eric Helms and Dr. Eric Trexler dive into a wide-ranging discussion covering updates on the long-awaited 3rd edition of the Muscle & Strength Pyramids, the writing process at MASS, and their recent frustrations with pseudoscientific claims in fitness and health. They dissect recent content related to eccentric training, ketogenic diets, LDL cholesterol myths, and the fine line between critical thinking and cynicism. Plus, they tackle rapid-fire audience questions on deloading, protein intake, training at short vs. long muscle lengths, and more. Timestamps 0:00 Intro 1:43 Muscle...2025-05-221h 34Iron Culture presented by MASSEp 327 - Fat Loading, Sodium Limits, and MoreIn this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss a variety of topics related to bodybuilding, nutrition, and fitness. First they share updates on Front Page Fitness and discuss some soon-to-be-released articles from the Mass Research Review, with topics including the implications of cold exposure, how much testosterone actually impacts muscle mass, seed oils, the effects of ketogenic diets on blood lipids, and eccentric training on muscle growth. The conversation also touches on the effects of alcohol consumption, navigating excess skin after weight loss, fat loading, sodium intake, meditation to acutely impact lifting performance, the...2025-05-141h 27Iron Culture presented by MASSEp 326 - Daily 1RM Training: Crazy or Constructive? (ft. Dr. Nick Washmuth and Kaylee Chism)In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos reconnect and reflect on their experiences at the 2025 Sports Nutrition Association annual conference. Joined by guests Dr. Nick Washmuth and Kaylee Chism, they delve into the concept of daily 1RM training, discussing its origins, methodology, and findings from a recent study involving participants who maxed out daily. Insights from the participants reveal varied results and experiences, highlighting the mental and physical challenges of such a training protocol. The conversation also explores the importance of dosage, frequency, intensity, and the need for more empirical data to better understand...2025-05-071h 45Iron Culture presented by MASSEp 325 - Plant-Based Bodybuilding With a World Champ (ft. Maddie McConnell)In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos reconnect and reflect on their experiences at the 2025 Sports Nutrition Association annual conference. Joined by guests Dr. Nick Washmuth and Kaylee Chism, they delve into the concept of daily 1RM training, discussing its origins, methodology, and findings from a recent study involving participants who maxed out daily. Insights from the participants reveal varied results and experiences, highlighting the mental and physical challenges of such a training protocol. The conversation also explores the importance of dosage, frequency, intensity, and the need for more empirical data to better understand...2025-04-301h 49Iron Culture presented by MASSEp 324 - WORLD PREMIERE: Front Page FitnessThis is a very special episode of Iron Culture because it's the WORLD PREMIERE of "Front Page Fitness," a new podcast hosted by Drs Eric Trexler and Lauren Colenso-Semple. If you're part of the Iron Cult, these folks are no strangers - both have been on Iron Culture numerous times, and both are co-authors of the MASS Research Review. In Front Page Fitness, Eric & Lauren discuss the hottest health and fitness topics that are causing controversy, generating buzz, or dominating headlines. In other words, it's your weekly health and fitness newspaper, delivered in podcast form. Be sure...2025-04-231h 07Iron Culture presented by MASSEp 322- The Science of "Junk Volume" (ft. Jake Remmert)In this episode of Iron Culture, host Eric Trexler and guest Jake Remmert discuss a new meta regression paper focusing on per session set volume and its impact on hypertrophy and strength. They explore the nuances of per session training volume, the implications of the findings, and address common misconceptions in the fitness community. The conversation emphasizes the importance of understanding the data and its limitations while providing practical applications for training. Time Stamps: 0:00 Housekeeping and Introducing Jake Remmert and his journey MASS Research Review https://massresearchreview.com/ Sports Nutrition Association Annual Conference 2025 https://sportsnutritionassociation.com/sn...2025-04-101h 34Iron Culture presented by MASSEp 321 - Are You Really As Hydrated As You Think?In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss various topics related to fitness, nutrition, and hydration. They delve into the importance of hydration, the potential for overhydration, and the effects of vitamin C and gelatin on muscle recovery. The conversation also covers the debate between eccentric and concentric training for muscle growth, as well as the relationship between cardio and strength training. Throughout the episode, the hosts emphasize the need for evidence-based practices in fitness and nutrition, while also addressing common misconceptions in the fitness community. To attend the upcoming SNA...2025-04-021h 12Iron Culture presented by MASSEp 320 - Myths Versus Theories in Exercise Science (ft. James Steele)In this episode of Iron Culture, hosts Eric Helms and Eric Trexler engage in a lively discussion with Dr. James Steele about the evolving landscape of sports science, particularly focusing on the critiques of periodization and the importance of scientific theory in exercise research. They explore the philosophical underpinnings of scientific inquiry, the challenges of conducting robust research, and the implications of recent studies on training effects. The conversation emphasizes the need for a more theory-driven approach in exercise science to enhance the validity and applicability of research findings. In this conversation, James Steele and Eric Helms discuss the...2025-03-261h 57
Optimal Protein Podcast with Vanessa SpinaFat Loss Without Muscle Loss: Researcher & Scientist with Dr. Eric TrexlerTimeline: 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: 2025-03-101h 25
Caffeinated with Charlie William Parks#17 - Dr. Eric Trexler - Fat Loss, Optimal Protein Intake, Metabolism & Sports ScienceCharlie William Parks speaks with Dr. Eric Trexler, a postdoctoral research associate at Duke University, discussing the intersection of bodybuilding and science. They explore topics such as human energy expenditure, the implications of caloric and protein restriction on longevity, and the importance of protein intake for muscle retention. Dr. Trexler shares insights from his research and addresses controversies surrounding protein recommendations, emphasizing the significance of training quality and informed dietary choices for optimal health. In this conversation, Charlie and Eric delve into various aspects of nutrition, particularly focusing on protein recommendations for fitness enthusiasts, the potential for body recomposition...2025-03-081h 54
The PCC Podcast73. Metabolic Adaptation Debunked with Dr. Eric TrexlerCurious how stress and hormones impact your weight loss efforts?Tune in for my interview with Dr. Eric Trexler, as we dive into the complexities of metabolic adaptation, exploring how the body responds to energy deficits and weight lossIn this episode, we discuss:the implications of metabolic adaptation for long-term weight maintenancethe importance of behavioral approachesthe skepticism surrounding reverse dietingDr. Trexler shares insights from his research and experiences, emphasizing the need for sustainable habits in weight management, particularly in the context of women's health and hormonal influencesIf you’re looking for practical strategies to...2025-03-0357 minIron Culture presented by MASSEp 316 - Lengthened Biased Training: Time To Cut Bait?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, Trexle...2025-02-261h 38Iron Culture presented by MASSEp 315 - Training Hard Versus Training SmartIron Culture is officially part of the 3-plate club. In this episode of Iron Culture, hosts Eric Trexler and Eric Helms celebrate their milestone 315th episode while diving into various topics including testosterone replacement therapy (TRT), the efficacy of citrulline malate, training techniques for hypertrophy, managing tendinopathy, the health benefits of coffee, and programming for individuals with obesity. They also discuss how to improve training intensity and the importance of enthusiasm in lifting. Time stamps: 0:00 Introduction to another addition of Iron Culture 1:35 See the entire MASS team speak at the Sports Nutrition Association...2025-02-201h 11Iron Culture presented by MASSEp 313 - Is More (and More, and More) Protein Better for Muscle Retention?In this episode of Iron Culture, hosts Dr. Eric Helms and Dr. Eric Trexler are joined by Dr. Martin Refalo to discuss their recent meta-regression study on protein intake and its effects on muscle hypertrophy. They cover Martin's background, the initiation of the project, the methods used, and key findings, followed by a discussion of some critiques that have been generating discussion on social media platforms. The conversation emphasizes the importance of understanding statistical approaches in research and the implications of their findings for the fitness community. In this conversation, the Erics and Martin discuss the complexities of statistical...2025-02-061h 43Iron Culture presented by MASSEp 312 - Muscle Soreness: What Does It Mean? (ft. Dr. Mike Zourdos)In today's episode of Iron Culture, co-hosts Eric Helms and Eric Trexler are joined by MASS colleague Dr. Mike Zourdos. After a brief chat about bodybuilding, powerlifting, and college football news, the crew addresses a number of questions about topics including optimal protein intake, what soreness can (or can't) tell us, detraining & retraining, vegan protein sources, heavy metals in protein supplements, training volume recommendations, pre-sleep meal guidelines, and much more. The MASS crew records Iron Culture LIVE on YouTube, Monday nights at 7pm eastern time. Be sure to join us for a future episode and say hello...2025-01-301h 34Iron Culture presented by MASSEp 311 - The Truth About Hormone Replacement TherapyIn Episode 311 of Iron Culture, hosts Dr. Eric Trexler, Dr. Eric Helms, and Dr. Lauren Colenso-Semple deliver a comprehensive exploration of hormones, health, and performance optimization. The episode opens with a deep dive into recent research on stretching protocols and muscle adaptations, examining groundbreaking case studies that challenge conventional wisdom about flexibility training and muscle growth. The centerpiece of this episode focuses on demystifying menopause, with the hosts providing an evidence-based breakdown of symptoms, treatment options, and common misconceptions about hormone therapy. They tackle the complex landscape of medical misinformation head-on, offering listeners practical guidance f...2025-01-221h 27Iron Culture presented by MASSEp 307 - Are Lengthened Partials Overrated?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...2024-12-281h 37Iron Culture presented by MASSEp 306 - Mental Health, Physique Sports, and Fitness Coaching (ft. Laurin Conlin)In this crossover episode of Iron Culture, co-hosts Danny Lennon and Eric Trexler are joined by fitness professional and fellow Sports Nutrition Association (SNA) advisory board member Laurin Conlin. Together, they dive into the complex relationship between mental health, physique sports, and fitness coaching. Laurin shares her personal experiences and insights on how disordered eating and body image issues often arise in competitive physique sports, and how these behaviors can permeate into the broader fitness space. The conversation highlights strategies for recognizing and reducing harmful behaviors, the importance of revisiting problematic terminology in the industry, and the value of...2024-12-1859 minIron Culture presented by MASSEp 304 - Beyond "1.6 - 2.2": Evidence-Based Protein GuidelinesIn 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...2024-12-041h 32Iron Culture presented by MASSEp 298 - Smart Nutrition for Brain Health and Function (ft. Danny Lennon and Dr. Shawn Arent)In this Iron Culture/Sports Nutrition Association/Sigma Nutrition Radio crossover episode, host Eric Trexler is joined by co-host Danny Lennon and guest Dr. Shawn Arent. Dr. Arent is a professor and department chair at the University of South Carolina with a wealth of knowledge and research experience pertaining to nutritional strategies and supplements purported to support brain health and function. In this meeting of the minds, Eric, Danny, and Dr. Arent discuss the brain-related effects of carbohydrate, amino acids, caffeine (and caffeine-related substances), theanine, nicotine, fish oil, creatine, and much more. If you’re interested in preserving the he...2024-10-281h 26
Sigma Nutrition Radio#540: How Can We Improve Body Image and Self-Esteem Without Physique Change? – Gabrielle Fundaro, PhD & Eric Trexler, PhDBody 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...2024-10-221h 01
Strength Connect#8 Eric Trexler: Optimal Protein Intake and Strategies for Muscle Preservation in an Energy DeficitDr Eric Trexler previously held a USAPL state squat record in powerlifting and earned his pro status as a drug free bodybuilder after coming from a background in baseball, football and wrestling throughout high school. Since 2009 Eric has been coaching a variety of athletes including wrestlers, football players and Special Olympics powerlifters. More recently, he has pivoted towards helping people reach a wide range of fitness and wellness goals through his online coaching programs at Trexler Fitness LLC.Eric has obtained Bachelor’s and Master’s degrees in Exercise Science and completed a PhD in Human...2024-10-191h 28Iron Culture presented by MASSAn Evidence-Based Look at Body Image and Self-WorthThere is a great deal of fitness content about strategically modifying your diet or changing your physique. Many of these strategies may appear to be simple on paper, but they are inseparable from the complexity of human perception and emotion. Whether we like it or not, diet or physique manipulation inherently interact with concepts relating to one’s confidence, body image, self-esteem, and relationship with food. Further, many fitness coaches and clients mistakenly believe that poor body image or self-esteem are improved by simply changing one’s body. A growing area of interest in the fitness space aims to dire...2024-10-1459 min
Fit to Transform Podcast with Coach NikiasHow fat loss impacts muscle growth - With Dr. Eric Trexler - Ep. 116In this episode, Dr. Eric Trexler and I cover a variety of fat loss-related questions, including:
How low can your calories go without risking muscle loss?
Does getting leaner enhance muscle growth in a subsequent bulking phase?
Do maintenance phases between a deficit and a surplus have any benefits?
How do you decide when to end a fat loss diet?
… And more!
Links and resources:
Eric’s article: “Building Muscle in a Caloric Deficit: Context is Key” – https://www.strongerbyscience.com/muscle-caloric-deficit/
Listen to...2024-09-291h 02
MI TakeYou Can't Burn Infinite Calories with Dr Eric Trexler EP 195I am joined by Dr Eric Trexler for a deep dive into some of the reasons why we struggle to lose weight even when we increase our physical activity and how our bodies evolved to constrain our overall energy expenditure. Here are the core themes of the discussion:Constrained Energy Expenditure Model:Dr. Eric Trexler explains the constrained energy model, which shows that even with high levels of physical activity, total energy expenditure doesn’t increase indefinitely. This model is seen in both highly sedentary and physically active populations.Energy Compensation in Weight Loss...2024-09-281h 01Iron Culture presented by MASSIs Caffeine an Overrated Supplement for Lifters?Caffeine is incredibly popular among lifters and non-lifters alike. In a variety of cultures all across the globe (including the iron culture), caffeine is a daily staple. While most people use caffeine for a morning boost of energy, lifters have long used caffeine as a performance-enhancing supplement. There is a tremendous amount of evidence reporting acute ergogenic effects from a single dose of caffeine, but there is a surprising lack of research addressing critical questions about caffeine's utility as an "everyday" pre-workout supplement. In today's episode, Eric Trexler reviews a new study suggesting that caffeine improves performance when consumed...2024-09-0256 min
MikkipediaMetabolic Adaptation and Diet Dynamics with Dr. Eric TrexlerSave 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz or www.curranz.co.uk to order yours This week on the podcast Mikki speaks to one of the OGs in the strength, fitness, diet and science space, Dr Eric Trexler. Eric was one of the first on the internet (it seems) to really dive into metabolic adaptation and what that means for anyone wh...2024-08-131h 22
Fit to Transform Podcast with Coach NikiasFat loss metabolism: all about metabolic adaptation and metabolic “damage” - With Dr. Eric Trexler - Ep. 106Dr. Eric Trexler returns to the podcast to talk about metabolic adaptation.
We delve deep into the following questions:
What is metabolic adaptation and how does it differ from metabolic damage?
How do we prevent or mitigate metabolic adaptation?
How do you estimate how many calories to eat for maintenance after fat loss?
… And more!
Links and resources:
Connect with Eric on IG @trexlerfitness: https://www.instagram.com/trexlerfitness/
Check out MASS: massresearchreview.com
2024-07-191h 17Iron Culture presented by MASSBeyond Pain Science: When Injuries Don’t ResolveWe’re back with another trio episode, and in this one, the hosts dig deeper into the Trex-lore. Eric Trexler has been training since his early youth, but only recently has he struggled with his fitness, and health and even had to rethink who he is as a lifter, due to lingering pain. Pain and injury are complex and multifaceted, but the body is resilient and often heals itself with time. But what can you do when nothing seems to work? When you seemingly can’t change your circumstances the only thing left is to change your perspective. Join us i...2024-05-271h 26
Sports Science DudesEpisode 71 - Dr. Eric Trexler Uncovers the Dynamic World of Energy ExpenditureDiscover 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. co...2024-05-1453 min