Iron Culture
Eric Helms & Eric Trexler
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Top 10 Iron Culture Episodes
Goodpods has curated a list of the 10 best Iron Culture episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to Iron Culture for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite Iron Culture episode by adding your comments to the episode page.
09/02/24 • 56 min
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 in the morning, but not in the evening. This is followed by an in-depth discussion about when caffeine may (or may not) be effectively used as a performance-enhancing supplement, and how to balance potential tradeoffs between acute performance enhancement and sleep disruption.
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Ep. 262 - Sheffield 2024 Recap
Iron Culture
02/19/24 • 85 min
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
Ep. 258 - The Rise of Lifting Antiscience
Iron Culture
01/22/24 • 116 min
The trinity is reunited for the first time in 2024, with the Erics joining Omar for what is absolutely a monster episode. We tackle head-on the rise of antiscience in lifting. Currently, attacking exercise or nutrition science in your title or reel is an easy clickbait win for content creators, and you’ll get bonus points via likes, shares, subscriptions, follows and positive comments if you also manage an appeal to what serious lifters “have always known”. Why is this occurring? Is this even a problem? Is it a good thing because those in the exercise and nutrition science ivory towers are so out of touch? If it is a problem, does it lie with science itself, how science communication occurs, or perhaps the expectations put on science? In this episode we discuss all this and more, and it gets spicy!
00:00 Erics... The benefits of living in New Zealand and reading two monster reviews
12:32 Clickbait titles and the anti-exercise science brigade
25:08 The historical perspective
32:26 A monster monster episode: common knowledge of today and where this understanding has come from
45:16 Defining the exercise science field and the origins of sport and exercise science
49:15 The replication crisis
52:06 Science communication and misinformation
1:02:23 Improvements in science: accounting for variables and variation
1:09:21 The gravitation towards short-form content and how science has evolved to address its limitations
1:15:08 The scientist and the consumer: the need for science communication and what needs to be done
1:32:31 The bad actors in science communicators and how scientists apply the research
1:40:54 Takeaways for the listener/consumer
Iron Culture Ep. 256- The Challenge of Science Communication (ft. Layne Norton) https://www.youtube.com/watch?v=8wKS3n_6TgY
1:48:47 It’s a personality thing... and the one hour vacation for Helms
Ep. 43 - Veganism, Nutrition & Moderation
Iron Culture
12/02/19 • 94 min
“Documentaries” have changed the game (pun intended) when it comes to nutrition. Unfortunately, this has not been for the better, as misinformation, bias, and conflicts of interest have polluted available knowledge. However, there is always the consummate guardian against confusion: logic. In this episode, Omar and Eric discuss these changes in the latest chapter of the diet wars, and how you can arm yourself against the propaganda of any type. In addition, Omar and Eric continue their meta-discussion of a theme across Iron Culture, the meaning and significance of moderation.
Ep. 15 - The Changing Face Of CrossFit
Iron Culture
05/20/19 • 98 min
In this episode, the hosts learn about the brief but interesting history of CrossFit, both as a fitness movement and competitive sport. They are joined by James Fitzgerald, the first CrossFit Games champion, who transitioned from athlete to coach, to a coach of coaches as the sport has evolved. A highly influential leader and thinker in the high-intensity functional fitness arena, he has watched CrossFit change and morph over time. Also, they are joined by Marcus Filly, a prolific athlete having competed at the games six times while CrossFit only became more competitive. He is also a coach, and pioneering thought leader using rational approaches to combining high-intensity functional fitness training with other modalities such as bodybuilding.
11/01/21 • 116 min
Velocity-based training, you’ve probably heard of it and have a vague understanding of what it is, but don’t fully grasp it. That’s about to change with this episode as we bring two experts on to discuss it, both of who are literally doing their Ph.D.’s on topics related to it. Landyn Hickmott, MS is a powerlifting coach, semi-pro hockey player, creator of RTS’s new velocity-based training course, and a Ph.D. candidate at the University of Saskatchewan. He joins Ivan Jukic, MS a strength and conditioning coach and Ph.D. candidate at Auckland University of Technology, actually studying under Eric, on iron culture today to talk through everything velocity based training from the concept, to how it works, it’s weaknesses, strengths, limitations, and unique applications like monitoring, feedback, and both load and volume auto regulation.
Ep. 254 - Do Fat Burners Actually Work?
Iron Culture
12/25/23 • 67 min
Happy Holidays cultists! We sincerely thank you all for joining us every week to explore the history, science and culture of the iron and we look forward to doing it more in 2024! In this episode, Omar and Helms discuss fat burners: supplements that supposedly enhance fat loss either by increasing energy expenditure and/or by blunting hunger and reducing energy intake. You’ve probably seen dozens marketed over the years if you’ve been around the fitness industry for any decent length of time, but do they actually work? In this episode we discuss the science of fat burners. A recent study coming out of none other than Dr. Grant Tinsley’s lab showed that a commercially available thermogenesis fat burner did seem to do something, but how meaningful it was and whether it actually would lead to fat loss is up for debate. Finally, we discuss where the data lies broadly on this whole class of supplements.
00:00 Not off to the best start... Fuelling conspiracy theories and reviewing reviews
11:31 Getting into the topic of fat burners
Siedler 2023 Chronic Thermogenic Dietary Supplement Consumption: Effects on Body Composition, Anthropometrics, and Metabolism https://pubmed.ncbi.nlm.nih.gov/38004200/
22:05 The ingredients in the “matrix” and individual variation in energy expenditure
33:02 The curious Eric Helms case: REE, BF%, and fat burners during prep
41:00 Other fat burners on the market and the effects of caffeine
Panek-Shirely 2018 Caffeine Transiently Affects Food Intake at Breakfast https://pubmed.ncbi.nlm.nih.gov/30033159/
Tabrizi 2019 The effects of caffeine intake on weight loss: a systematic review and dose-response meta-analysis of randomized controlled trials https://pubmed.ncbi.nlm.nih.gov/30335479/
52:07 Interpreting meta-analyses in the area
Golzarand 2018 Effect of green tea, caffeine and capsaicin supplements on the anthropometric indices: A meta-analysis of randomized clinical trials https://www.sciencedirect.com/science/article/abs/pii/S1756464618301415
Clark 2021 Comparing effectiveness of fat burners and thermogenic supplements to diet and exercise for weight loss and cardiometabolic health: Systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/33427571/
1:01:41 Closing out with some take homes
Ludy 2012 The Effects of Capsaicin and Capsiate on Energy Balance: Critical Review and Meta-analyses of Studies in Humans https://pubmed.ncbi.nlm.nih.gov/22038945/
Ep. 103 - The History of Women’s Bodybuilding
Iron Culture
01/25/21 • 101 min
The women’s bodybuilding division has arguably changed more than any other division in physique sport. It’s gone through periods of existence, non-existence, change, challenge, popularity, obscurity, and reemergence. While many focus on the physical differences of say, Cory Everson, and Iris Kyle, many don’t realize the changing pressures uniquely placed on female bodybuilders in the IFBB. In this episode, Dr. Conor Heffernan returns to recount the history of this division and juxtapose it to the male bodybuilding division. Further, we are rejoined by powerlifting champions Jessica Buettner and Natalie Hanson to juxtapose this historical perspective with their experience in powerlifting in the modern era, as women. As we say here at Iron Culture, the goal is to unite all lifters and to do that well we must put ourselves in the shoes of those we share the love of the iron with. We hope you enjoy the opportunity to do so in this episode!
01/02/23 • 105 min
It’s 2023, and the boys just can’t be denied. Four years strong and they’ve weathered cyber attacks from a bearded AI, fended off an Irish serial killer, and somehow, managed not to get themselves cancelled. In the new year we have big plans, but before we focus on our plans, we want to focus on yours dear listener. First, we know you’re still recovering from staying up late for New Year’s Eve, and let’s be honest, for many of you it wasn’t your only late night. How much does getting less sleep than normal impact your training and what can you do about it? After we tackle this practical question, we have an in depth discussion on how to identify the snakes in the garden - the less obvious, shiftier influencers you currently think are helping you, but are just waiting for an opportunity to take advantage of your trust.
00:00 Introduction to a brave new world (and a happy new year!)
14:12 The effect of sleep loss on lifting performance
Craven 2022 Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical Review https://pubmed.ncbi.nlm.nih.gov/35708888/
Blumert 2007 The acute effects of twenty-four hours of sleep loss on the performance of national-caliber male collegiate weightlifters https://pubmed.ncbi.nlm.nih.gov/18076267/
Knowles 2022 Sustained Sleep Restriction Reduces Resistance Exercise Quality and Quantity in Females https://pubmed.ncbi.nlm.nih.gov/36136596/
28:45 Strategies to circumvent acute sleep loss
Hsouna 2019 Effect of different nap opportunity durations on short-term maximal performance, attention, feelings, muscle soreness, fatigue, stress and sleep https://pubmed.ncbi.nlm.nih.gov/31491444/
Petit 2014 A 20-min nap in athletes changes subsequent sleep architecture but does not alter physical performances after normal sleep or 5-h phase-advance conditions https://pubmed.ncbi.nlm.nih.gov/24276580/
45:33 Optimising sleep and training within the given constraints
Sargent 2021 How Much Sleep Does an Elite Athlete Need? https://pubmed.ncbi.nlm.nih.gov/34021090/
59:59 Patterns of behaviour to guide who to follow and avoid
1:10:12 Leveraging trust to sell products
1:30:26 The motivation to create controversial content
Stronger By Science: YOUR Drug-Free Muscle And Strength Potential by Greg Nuckols https://www.strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-1/
1:41:41 The final takeaway and the masculinity in crisis tour
Ep. 244 - Does Your Body Composition Affect Your Testosterone Levels? (ft. Eric Trexler)
Iron Culture
10/16/23 • 103 min
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
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FAQ
How many episodes does Iron Culture have?
Iron Culture currently has 299 episodes available.
What topics does Iron Culture cover?
The podcast is about Health & Fitness, Podcasts and Sports.
What is the most popular episode on Iron Culture?
The episode title 'Ep. 290 - Is Caffeine an Overrated Supplement for Lifters?' is the most popular.
What is the average episode length on Iron Culture?
The average episode length on Iron Culture is 95 minutes.
How often are episodes of Iron Culture released?
Episodes of Iron Culture are typically released every 7 days.
When was the first episode of Iron Culture?
The first episode of Iron Culture was released on Feb 8, 2019.
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