Iron Culture presented by MASS

Dr. Lauren Colenso-Semple discusses her research on the influence of ovarian hormones on muscle adaptations to exercise. Topics include interpreting scientific evidence, leveraging psychology in personal training, muscle specialization phases, caloric value of protein, abdominal skinfold thickness, training during pregnancy, intermittent fasting, and gender-specific training approaches.

Drs. Trexler and Helms discuss mini cuts, nutrition, training tips, and energy compensation in sports. They cover topics like blood sugar management, maintenance phases, unilateral exercises, high-frequency training, and energy expenditure limits. They also address issues like diet fatigue, gastrointestinal problems, and low energy availability in athletes.

Special guest Dr. Mike Zourdos celebrates 7th anniversary of MASS, discussing time-efficient upper body training techniques, weight loss mechanisms, calorie balance, gut microbiome impact. Answering listener questions on DEXA scans, fruit/vegetable intake, powerbuilding, and work capacity. Evidence-based insights for fitness enthusiasts.

Dr. Eric Trexler and Dr. Eric Helms talk about using expandable gel capsules before meals to reduce energy intake and promote weight loss. They discuss protein intake for bodybuilders during cutting phases, addressing individual needs. The Q&A segment covers topics like building neck musculature, baseball elbow injuries, and pursuing health-related graduate degrees with an unrelated background.

In this podcast, Dr. Trexler and Dr. Helms discuss the psychology of refeeds in bodybuilding, emphasizing intuitive eating skills, emotional coping strategies, and individualized approaches. They address listener questions on refeeds for staying lean year-round, fat loss sprints, measuring cortisol, and supplement certifications. The episode concludes with a comparison of competitive bodybuilding, recreational bodybuilding, and general fat loss goals, highlighting key differences but stating anyone can claim the bodybuilder title.

The podcast discusses optimal rest intervals for acute performance and long-term outcomes, factors impacting rest interval length, practical recommendations for rest intervals, adjusting protein intake based on energy expenditure, estimating maintenance calories, accessory lifts for powerlifting, increasing aerobic fitness to improve hypertrophy potential, optimal set volume per session, optimal set volume per week, and avoiding the interference effect from concurrent training.

Topics include step count goals, leucine threshold theory, dietary fat needs, supplements for vegan lifters, intra-workout carb supplementation, beta-alanine, resistance training and heart health, training to failure while cutting, preserving muscle, late-night eating, calorie timing, training while sore, and more!

Topics covered include stretch-mediated hypertrophy, natural limits for strength and muscularity, dealing with setbacks in the gym, the role of mindfulness in fitness, optimal lengths for bulking and cutting phases, improving sleep quality, Ramadan fasting, back training, and more.

Progressive overload strategies, zone 2 cardio, rest days importance, velocity work, stretch-induced hypertrophy, specialization blocks, eccentric vs concentric training, creatine impact on sleep, importance of carbohydrates, and more discussed by Dr. Eric Trexler and Dr. Mike Zourdos in a Q&A session.

Exploring the challenges of staying shredded year-round, discussing the physiological consequences and misconceptions in the fitness industry. Analyzing energy availability and weight regulation, highlighting the complexities of maintaining a lean physique. Addressing the impact of low-calorie diets on metabolic adaptations and body weight regulation. Emphasizing the importance of stress testing constructed narratives in the fitness field.