Uploaded September 2026 | Updated September 2026, 3 hours ago
In this episode, Eric Helms and Eric Trexler share their current approaches to diet, training, and supplementation, emphasizing pragmatic strategies, individualization, and the importance of evidence-based practice. They discuss how constraints, habits, and intrinsic motivation shape their approaches to fitness, offering valuable insights for both athletes and everyday lifters.
Catch new Iron Culture episodes every Tuesday at 5:30 pm eastern time!
Be sure to use code "MRR10" for 10% off your order at elitefts.com
Iron Culture is proudly presented by the MASS Research Review
massresearchreview.com
Chapters
00:00 Introduction and episode overview
00:04 Introduction to current fitness and diet approaches
02:13 Eric Helms discusses his role as co-director at Sprints
04:00 The importance of legacy and impact in fitness and research
06:04 Transition to practical training and nutrition strategies
10:45 Current training routines and scheduling challenges
16:05 Training volume, frequency, and adaptation
22:44 Fasted training, resilience, and human adaptability
26:16 Frequency and assessment of deloads
31:32 Personal training journeys and health challenges
36:38 Training habits, constraints, and optimizing within limits
43:20 Philosophy of motivation, identity, and long-term adherence
50:49 Balancing evidence-based principles with real-world constraints
51:46 Eric Helms discusses his current diet and body composition
52:13 The importance of a holistic approach to dieting
52:25 Adjustments in diet based on body composition and goals
53:24 Caloric intake and daily habits
55:23 Meal structure and food choices
57:20 Flexible eating and meal planning
58:55 Strategies for gaining or losing weight
01:02:03 Impact of medication and food addiction on eating behavior
01:04:51 Behavioral strategies during extreme dieting
01:07:37 Supplements and their role in performance and health
01:19:15 Cardio, step counts, and cardiovascular health
01:24:34 Training adaptations and managing physical constraints
01:29:17 Balancing resistance training, cardio, and lifestyle constraints
01:34:05 Final thoughts on personalized, evidence-based practice
In this episode, Eric Helms and Eric Trexler share their current approaches to diet, training, and supplementation, emphasizing pragmatic strategies, individualization, and the importance of evidence-based practice. They discuss how constraints, habits, and intrinsic motivation shape their approaches to fitness, offering valuable insights for both athletes and everyday lifters.
Catch new Iron Culture episodes every Tuesday at 5:30 pm eastern time!
Be sure to use code "MRR10" for 10% off your order at elitefts.com
Iron Culture is proudly presented by the MASS Research Review
massresearchreview.com
Chapters
00:00 Introduction and episode overview
00:04 Introduction to current fitness and diet approaches
02:13 Eric Helms discusses his role as co-director at Sprints
04:00 The importance of legacy and impact in fitness and research
06:04 Transition to practical training and nutrition strategies
10:45 Current training routines and scheduling challenges
16:05 Training volume, frequency, and adaptation
22:44 Fasted training, resilience, and human adaptability
26:16 Frequency and assessment of deloads
31:32 Personal training journeys and health challenges
36:38 Training habits, constraints, and optimizing within limits
43:20 Philosophy of motivation, identity, and long-term adherence
50:49 Balancing evidence-based principles with real-world constraints
51:46 Eric Helms discusses his current diet and body composition
52:13 The importance of a holistic approach to dieting
52:25 Adjustments in diet based on body composition and goals
53:24 Caloric intake and daily habits
55:23 Meal structure and food choices
57:20 Flexible eating and meal planning
58:55 Strategies for gaining or losing weight
01:02:03 Impact of medication and food addiction on eating behavior
01:04:51 Behavioral strategies during extreme dieting
01:07:37 Supplements and their role in performance and health
01:19:15 Cardio, step counts, and cardiovascular health
01:24:34 Training adaptations and managing physical constraints
01:29:17 Balancing resistance training, cardio, and lifestyle constraints
01:34:05 Final thoughts on personalized, evidence-based practice
