Back in episode 375, Helms and Trex briefly mentioned a few “evidence-based fitness” topics for which their views have evolved over the years. In hindsight, they didn’t give a few of those topics the time, attention, and explanation they deserve. So in this episode, Helms and Trex take a closer look at two key topics: maximum recoverable (or adaptable) training volume, and various approaches to strategically manipulating leptin levels (such as refeeds and diet breaks).

If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com

Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com

Chapters

00:00 Intro

04:11 The origins of MRV/MAV

07:08 Updated perspectives on MRV/MAV

14:26 Practically applying MRV/MAV

17:11 Helms’ current volume adjustments

24:30 Updating models in science

29:20 The importance of leptin

32:42 The origins of Trex’s interest in manipulating leptin

38:47 Running studies on diet breaks and refeeds

44:27 Recent meta-analysis on intermittent dieting strategies

50:19 Trex’s current perspective on refeeds and diet breaks

53:47 Behavioral versus physiological effects

59:09 Contextual use of intermittent dieting

1:06:34 Wrapping up

Join us for a rare Iron Culture episode with co-hosts who are not only on the same continent, but actually in the same ROOM. Helms and Trexler are in Australia for the Sports Nutrition Association Annual Conference, so they got together to record an episode about Trex's presentation topic: resistance to weight loss. Specifically, why being a true "outlier" who is resistant to weight loss efforts is quite rare, particularly when looking at the energy expenditure side of the equation.

If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com

Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.

massresearchreview.com

Chapters

00:00 Introduction

07:09 Tracking errors and energy absorption

22:21 Myths and realities related to medical conditions

50:48 Metabolic adaptation & exercise energy compensation

56:36 Weight loss friction as a spectrum

Join Drs Eric Helms and Eric Trexler as they discuss the importance of humility in science, and a few key areas where their perspectives have changed over the years.

If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com

Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.

massresearchreview.com

Chapters

00:00 Intro

13:11 The Iron Culture Documentary Release

18:03 Criticism and Public Perception

28:20 Intellectual Humility and Changing Perspectives

38:33 Evolving Views on Nutrition and Training