Iron Culture presented by MASS13 Marras 2025

Ep 353 - How To Actually Embrace Long-Term Dietary Changes

In this conversation, Eric Helms reflects on his recent competition experience, discussing the nostalgia of returning to a familiar stage and the significance of competing at a pro level. He emphasizes the importance of mindset during contest prep and the challenges of transitioning from a dieting phase to maintenance. The discussion also covers the psychological aspects of maintaining weight loss and the need for a lifestyle that supports health and fitness. Eric shares insights on setting realistic goals and the importance of community in the bodybuilding journey. In this conversation, Trexler and Helms delve into the complexities of dieting, weight maintenance, and the psychological challenges that accompany lifestyle changes. They discuss the importance of acceptance and compromise in post-diet life, the struggle of reintegrating comfort foods, and the need for empathetic approaches to dieting. The dialogue also touches on social eating dynamics and practical tips for navigating dietary choices in group settings, emphasizing the importance of self-awareness and honest conversations about food and lifestyle.

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Chapters:

00:00 The California Muscle Mayhem Experience

8:20 Personal Reflections

15:40 Discussion on Food Choices and Post-Competition Plans

24:38 Post-Diet Mentality and Maintenance Challenges

44:13 Finding Balance in Dietary Lifestyle Changes

58:39 Making Goal-Directed Food Choices

1:08:57 Striking a Balance With Step Counts

1:10:50 Energy Expenditure Scaling By Body Weight/Size

1:13:32 When People Criticize Your Dietary Choices

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Ep 381 - Q&A: GLP-1s, Tendon Training, & Rep Ranges

Trexler and Helms open with an overview of the new MASS issue (body recomposition, a protein consensus paper, reverse dieting) and a powerlifting World Championships recap before diving into a rapid-f...

1 Heinä 1h 16min

Ep 380 - Bulking, Cutting, and Recomping

In this Q&A episode, Eric Trexler and Eric Helms open with a recap of their trip to Norway and announce a new MASS partnership with AFPT International. They then work through a string of listener ques...

25 Kesä 1h 20min

Ep 379 - Behind the Scenes (Iron Culture Documentary) ft. Omar Isuf

In a monumental moment for the Iron Cult, OMAR RETURNS for a guest appearance.In this episode, Omar Isuf and Eric Helms discuss the journey of creating the ambitious Iron Culture documentary, highligh...

17 Kesä 1h 33min

BONUS: Revive Stronger - Fatigue, Progress & The Psychology of Bodybuilding (ft. Steve Hall)

Eric Helms and Steve Hall discuss training strategies, deloads, body image, and the cultural aspects of bodybuilding, sharing insights from their experiences and recent projects like the bodybuilding ...

10 Kesä 1h 12min

Ep 378 - Social Media Protein Debates

Eric Trexler and Eric Helms recently found themselves in the middle of a debate about optimal protein intakes, all initiated by a social media post from Stu Phillips (a leading researcher in the area)...

3 Kesä 1h 19min

Ep 377 – MRV/MAV, Diet Breaks & Refeeds

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 ...

27 Touko 1h 12min

Ep 376 - Weight Loss Resistance

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 Ann...

20 Touko 1h 6min

Ep 375 - Humility in Science

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 ne...

13 Touko 53min