Ep 314 - Science Is Broken (But Fixable)
Iron Culture
The MASS Crew
4.8 • 827 Ratings
🗓️ 13 February 2025
⏱️ 72 minutes
🧾️ Download transcript
Summary
This episode of Iron Culture begins with a rant/story by Dr. Trexler that highlights some issues with scientific publishing. He describes a study on apple cider vinegar, his MASS article criticizing the study, and the subsequent letter to the editor (and response from the original authors). This discussion is followed by a Q&A session with Dr. Helms covering protein during weight loss, headaches from creatine, machines for joint comfort, mixing creatine + caffeine, low volume training for hypertrophy, biceps curl variations, fiber recommendations, and more.
The MASS crew records Iron Culture LIVE on YouTube, Monday nights at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!
If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:
https://massresearchreview.com/ironculture/
Time stamps:
0:00 Introduction and where to submit your questions
https://massresearchreview.com/ironculture/
2:22 Sneak peak into a future MASS article and being careful when reading research
Original Article: Abou-Khalil 2024 Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study https://nutrition.bmj.com/content/7/1/e000823
Letter: Improbable data characteristics and extreme effects of apple cider vinegar on weight loss https://nutrition.bmj.com/content/early/2025/02/06/bmjnph-2024-000997
Response to Letter: Abou-Khalil 2024 Comprehensive clarification of statistical and data concerns on the effects of apple cider vinegar on weight loss https://pmc.ncbi.nlm.nih.gov/articles/PMC11773656/#R1
21:23 Final thoughts on the papers
28:18 Q&A 1 Protein intake during weight loss?
Iron Culture Ep 313 - Is More (and More, and More) Protein Better for Muscle Retention https://www.youtube.com/watch?v=zWD83HYvJ_g
Refalo 2025 Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx
30:04 Q&A 2 Headaches as a side-effect of creatine?
35:48 Q&A Rapid Fire: Machines for joints, hypertrophy of biarticular muscles with squats and deadlifts,
42:27 Q&A Rapid Fire 2: Creatine and caffeine, decaffeinated coffee
47:45 Q&A 3 Can low volume be optimal for hypertrophy?
51:36 Q&A 4 Hammer curls for maximal bicep gains?
Kassiano Distinct muscle growth and strength adaptations after preacher and incline biceps curl https://pubmed.ncbi.nlm.nih.gov/39809454/
Zabaleta-Korta 2023 Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women https://pubmed.ncbi.nlm.nih.gov/37559762/
58:30 Q&A 5 Up and downsides of fiber and some practical tips
1:03:05 Q&A Rapid Fire 3: Muscle length and peak contraction, different training for upper and low body, aerobic fitness with time-saving techniques
Varovic 2024 Regional Hypertrophy with Resistance Training—Does Muscle Length Matter? https://sportrxiv.org/index.php/server/preprint/view/464#:~:text=In%20summary%2C%20our%20results%20indicate,to%20shorter%20mean%20muscle%20lengths
de Salles 2010 Strength increases in upper and lower body are larger with longer inter-set rest intervals in trained men https://pubmed.ncbi.nlm.nih.gov/19811949/
1:10:41 Closing out another wonderful episode of Iron Culture
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Music credit:
Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806
Artist: http://incompetech.com/
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Hello everybody. Welcome to Iron Culture presented by Mass. I am Eric Trexler. I'm here with the good |
| 0:12.8 | Dr. Eric Helms. And we are here as we tend to be on Monday nights at 7 p.m. Eastern time doing the thing. Helms, this is what we do. We come in |
| 0:24.8 | live on YouTube 7 p.m. Monday nights and we answer questions from the good people. Helms, |
| 0:31.9 | how are you doing tonight? You know, I'm doing well this early afternoon at 1 p.m. on Tuesday. |
| 0:39.6 | And yeah, it's just another great day in paradise one day ahead and warmer than it probably is over there, I'd imagine, as we're in the middle of summer. |
| 0:49.0 | Yeah, we're in a bit of a cold snap here, but you know, you can't complain about winter in North Carolina. |
| 0:54.8 | It's not a cold place. So we're going to be just fine. Before we get into the good stuff here, |
| 1:00.2 | the thing I always forget to do is beg the audience to support us because the good Lord |
| 1:05.6 | knows we need it. So if you like the show, if you like what we're doing and you want to support, |
| 1:09.5 | there's many ways to do it. |
| 1:15.5 | You can like, rate, subscribe your review wherever you happen to get this. |
| 1:19.2 | You may be someone who joins the live chat to ask questions on YouTube. |
| 1:23.3 | You may find it after the fact on YouTube, catch the replay. |
| 1:28.0 | Maybe you catch it on Spotify, Apple Podcasts, wherever you get it, |
| 1:29.4 | like, rate, subscribe, review. |
| 1:32.1 | And if you're going to leave a review, don't waste your time. |
| 1:34.4 | You might as well leave a very, very good one. |
| 1:36.5 | Usually five stars is the norm. |
| 1:41.2 | Now, you could also submit questions. |
| 1:42.7 | That's a good way to support the show. |
| 1:44.9 | It makes the show fun, interesting, and good. |
| 1:50.9 | You can do that in the live chat if you catch us live, or you can go to mass research review.com slash iron culture and submit questions after hours whenever you like. And of course, the thing that |
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