Iron Culture presented by MASS

Pro natural bodybuilder and exercise science researcher Eric Trexler shares insights on low bar squatting, controversies in Iron Culture, and his dislike for peak weeks. The podcast explores scientific precision, powerlifting vs. bodybuilding, nostalgic online fitness communities, evolution of training styles, peaking strategies in bodybuilding, and personal fitness journeys.

Exploring the challenges of scientific retractions and the impact on research integrity. Discussing the complexities of correcting misinformation in science and the stigma associated with retractions. Delving into the need for improved mechanisms for retractions and ethical responsibilities in science communication. Highlighting the importance of accuracy and responsibility in sharing scientific findings.

Dr. Milo Wolf, Max Coleman, and Dr. Pak discuss challenges and balance of social media in fitness as evidence-based creators. Are they doing more harm than good? Topics include growing a following, striking the right balance, and navigating the complexities of fitness and social media landscape.

Dr. Pak discusses challenges of science communication in the fitness industry with hosts, including the 'Sagan effect' and academic integrity. They talk about expert creep, gatekeeping, and pseudoscience on social media. The episode also covers the struggles of balancing professionalism with personal expression and financial sustainability in science communication.

The podcast dives into recent powerlifting events, fraud in nutrition science, and the importance of replication in research studies. It also explores the impact of visual cues on food consumption, personal histories, and cinematic comparisons.

The Erics discuss protein restriction and its potential link to lifespan, debate if plant-based proteins are better for healthy aging, explore limitations of protein research, and share insights on caloric restriction for longevity. They dive into the complexities of nutrition, the impact of high protein diets on health, and the benefits of plant-based proteins. The episode wraps up with audience engagement and a playful mention of leveraging insecurities for entertainment.

As you know, Iron Culture reps the neutral to positive gang around these parts. While most new supplements released to the market don't pan out as effective, some do. So, if preliminary data supports the potential efficacy of a new supplement, why not try it out? The only potential downside of trying a new supplement is wasted money, right? Not so fast. In this episode the Erics duo explains why the typical supplement consumer is not accurately weighing the true potential cost of supplement investment. Unbelievably, some data indicates 10-30% of all supplements are contaminated - you heard that right. Could that be true? If so, why and how is this happening and what can you do about it? Join us to find out! 00:00 A successful intro 07:40 Supplements and the Helms algorithm for recommendations https://massresearchreview.com/ Trexler 2014 Metabolic adaptation to weight loss: implications for the athlete https://pubmed.ncbi.nlm.nih.gov/24571926/ 14:41 Breaking down Trexler's supplement tier list 26:26 Why caffeine is not a Tier 1 supplement Gardiner 2023 The effect of caffeine on subsequent sleep: A systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/36870101/ 35:33 Weighing up the pros and cons of supplements and issues in sports Burke 2023 The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/37432300/ Lauritzen 2022 Dietary Supplements as a Major Cause of Anti-doping Rule Violations https://pubmed.ncbi.nlm.nih.gov/35399596/ Geyer 2004 Analysis of non-hormonal nutritional supplements for anabolic-androgenic steroids - results of an international study https://pubmed.ncbi.nlm.nih.gov/14986195/ Yun 2017 Monitoring of the amphetamine-like substances in dietary supplements by LC-PDA and LC-MS/MS https://pubmed.ncbi.nlm.nih.gov/30263651/ Matthews 2018 Prohibited Contaminants in Dietary Supplements https://pubmed.ncbi.nlm.nih.gov/28850291/ Jagim 2023 Prevalence of adulteration in dietary supplements and recommendations for safe supplement practices in sport https://pubmed.ncbi.nlm.nih.gov/37841887/ Tucker 2018 Unapproved Pharmaceutical Ingredients Included in Dietary Supplements Associated With US Food and Drug Administration Warnings https://pubmed.ncbi.nlm.nih.gov/30646238/ 1:05:37 How banned substances can negatively affect you and where to read the FREE cover story https://www.strongerbyscience.com/new-supplement/ 1:13:33 The concept of 3rd party testing and licensing https://examine.com/ 1:24:26 Final thoughts on the topic 1:32:17 Closing out this double Eric episode

Exploring the challenges of evidence-based practice in fitness, from meta-analyses errors to the importance of unbiased research. Navigating the maze of interpreting scientific information, the hierarchy of evidence, and mechanisms in controlled trials. Discussing the complexities of nutrition research, research pathways, and staying informed in the evolving fields of fitness and sports science.

Protein timing controversies, research shifts, and debunked myths explored in a humorous and insightful manner. Evolution of protein perspectives, real-life implementation complexities, and muscle pump dynamics discussed. Optimal protein intake for muscle growth emphasized over strict timing and source fixation.

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