Iron Culture presented by MASS

• Ep 336 - The Science Of Being Cool & Attractive

  In this episode of Iron Culture, Dr. Eric Trexler and Dr. Lauren Colenso-Semple discuss science related to attractiveness, coolness, and personality type. They explore scientific studies on the factors associated with perceived attractiveness and "coolness," discussing body fat percentages and societal perceptions. The conversation shifts to how personality traits appear to predict workout preferences and engagement in fitness, then they debate the importance of matching exercise to individual characteristics. Time stamps: 00:00 Introduction to Iron Culture and Guests 5:57 The Science of (Male) Attractiveness 10:39 Evolutionary Underpinnings of Male Attractiveness 13:53 Distorted Perceptions of Attractiveness (In the Fitness World) 20:10 The Irony of Pursuing Attractiveness 22:22 Body-Fat and Optimized Health 24:18 Surprising Article Feedback 28:50 Unrealistic Body Standards and Gender Perceptions 32:49 Achieving the Outcome Versus Doing Hard Things 35:07 Attractiveness is More Than Body Shape/Size 37:48 The Science of Being Cool 47:19 Matching Exercise To Personality Types References: Xia F, Sauciuvenaite J, Bissland R, Hambly C, Starr-Vaanholt L, Faries MD, et al. The relationship between body fatness and physical attractiveness in males. Personality and Individual Differences. 2025 Sep 1;243:113240. de Jager S, Coetzee N, Coetzee V. Facial Adiposity, Attractiveness, and Health: A Review. Front Psychol. 2018 Dec 21;9:2562. Brierley ME, Brooks KR, Mond J, Stevenson RJ, Stephen ID. The Body and the Beautiful: Health, Attractiveness and Body Composition in Men’s and Women’s Bodies. PLoS One. 2016;11(6):e0156722. Sorokowski P, Kościński K, Sorokowska A, Huanca T. Preference for Women’s Body Mass and Waist-to-Hip Ratio in Tsimane’ Men of the Bolivian Amazon: Biological and Cultural Determinants. PLoS One. 2014 Aug 22;9(8):e105468. Tovée MJ, Cornelissen PL. Female and male perceptions of female physical attractiveness in front-view and profile. Br J Psychol. 2001 May;92(Pt 2):391–402. Jayedi A, Khan TA, Aune D, Emadi A, Shab-Bidar S. Body fat and risk of all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies. Int J Obes (Lond). 2022 Sep;46(9):1573–81. Hu J, Chen X, Yang J, Giovannucci E, Lee DH, Luo W, et al. Association between fat mass and mortality: analysis of Mendelian randomization and lifestyle modification. Metabolism. 2022 Nov;136:155307. Ramlau-Hansen CH, Thulstrup AM, Nohr EA, Bonde JP, Sørensen TIA, Olsen J. Subfecundity in overweight and obese couples. Hum Reprod. 2007 Jun;22(6):1634–7. Wei S, Schmidt MD, Dwyer T, Norman RJ, Venn AJ. Obesity and menstrual irregularity: associations with SHBG, testosterone, and insulin. Obesity (Silver Spring). 2009 May;17(5):1070–6. Liu Y, Hu X, Xiong M, Li J, Jiang X, Wan Y, et al. Association of BMI with erectile dysfunction: A cross-sectional study of men from an andrology clinic. Front Endocrinol (Lausanne). 2023;14:1135024. https://psycnet.apa.org/doiLanding?doi=10.1037%2Fxge0001799 https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587472/full

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• Ep 335: Sticking Points, Exercise Selection, and Long Muscle Length Training (ft. Dr. Stian Larsen)

  In this episode of Iron Culture, Eric Helms interviews Dr. Stian Larsen, who shares his journey from powerlifting to becoming a researcher in exercise science. They discuss the intricacies of biomechanics, the importance of understanding squat techniques, and the latest research findings on muscle hypertrophy and resistance profiles. Stian emphasizes the need for practical applications in training and the significance of collaboration in research. The conversation also touches on future research directions and the role of education in advancing the field of strength training. Time stamps 0:00 Introduction 4:33 Stian's Journey in Powerlifting and Coaching 16:00  Biomechanics and the Sticking Point in Squats  23:56 Understanding Muscle Forces and Training Strategies 33:04 Transitioning to Hypertrophy Research 35:43 Research on Muscle Length and Hypertrophy 48:58 Practical Applications of Research Findings 50:02 Biceps Research Findings and Surprises 1:03:28 Practical Applications of Research Findings 1:04:53 Quadriceps Hypertrophy Study Results 1:22:27 Lateral Raises and Resistance Profiles

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• Ep 334 - Microplastics: Setting the Record Straight

  In this episode of Iron Culture, the Erics provide some updates, corrections, and clarifications related to their recent episode exploring the science of microplastics. After that they take a brief moment to celebrate the 100th issue of the MASS Research Review, then answer listener questions on topics including: tasty meat alternatives, programming supersets, scaling dietary variables for very small/short individuals, the pros & cons of "extended release" caffeine formulations, the utility & shortcomings of BMI as a health metric, and more. MASS is celebrating its 100th issue, but it's never to late to join in on the fun! Learn more at massresearchreview.com Also, don't miss Iron Culture's sister podcast,  ⁨@fpfpodcast⁩  hosted by MASS's very own Eric Trexler and Dr. Lauren Colenso-Semple Time stamps (coming soon): 0:00 Intro 0:58 Revisiting microplastics (updates, corrections, and clarifications) 25:08 MASS celebrates 100th issue 34:00 Well-wishes for bodybuilding legend Ronnie Coleman 41:37 Tasty meat alternatives 47:12 Programming supersets 49:23 Scaling dietary variables for very small/short individuals 57:10 The utility & shortcomings of BMI as a health metric 1:05:03 Individual response variation to training 1:16:12 The pros & cons of "extended release" caffeine formulations

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• Ep 333 - Are High-Protein Diets Really Harmless?

  In this episode of Iron Culture, Dr. Eric Helms talks about his forthcoming article in the MASS Research Review covering the purported harms of high-protein diets. This isn’t your typical oversimplified dunk-fest that readily dismisses concerns about high-protein diets. Instead, Helms reviews a thorough paper that reviews common concerns in detail and assessed their plausibility in an objective manner. The claims include:  Claim 1 – protein reduces lifespan Claim 2 – protein makes bones weaker Claim 3 – protein harms kidneys Claim 4 – protein causes diabetes After that, Dr. Eric Trexler discusses a recent Instagram thread that pulled him into arguments against his will. The post was about his recent article on ketogenic diets and seed oils – two topics that are always bound to attract some controversy and heated debate. This conversation discusses the strengths and limitations of different types of scientific research and also touches on bias, objectivity, and the process of seeking the truth with an open mind. Time stamps: 0:00 Intro 3:00 Helms’ new article about the purported harms of high-protein diets 19:25 Claim 1 – protein reduces lifespan 27:48 Claim 2 – protein makes bones weaker 43:38 Claim 3 – protein harms kidneys 50:53 Claim 4 – protein causes diabetes 57:22 Trex’s social media beefs – keto and seed oils 1:03:40 Types of observational studies 1:08:35 Seeking truth versus defending biases 1:17:32 Limitations versus fatal flaws 1:24:19 Limitations of RCTs (randomized controlled trials) 1:32:23 Wrapping up

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• Ep 332 - The Most Extreme Metabolic Adaptation Ever Recorded

  In this episode, the hosts discuss various aspects of bodybuilding prep, including caloric intake, metabolic adaptation, and the impact of extreme dieting. They explore historical studies that provide insights into these phenomena and discuss practical strategies for weight loss. The conversation transitions to powerlifting, specifically the recent IPF Worlds, highlighting the competitive dynamics and standout performances in the event. In this conversation, Eric Helms highlights impressive performances and battles in various weight classes. He emphasizes the growth of the sport and the challenges faced by lifters, particularly in extreme conditions. The subsequent Q&A covers the balance between powerlifting and bodybuilding, exercise order for hypertrophy, and the relationship between energy balance and recovery. Additionally, the practicality and effectiveness of using weighted vests for exercise are examined, providing insights into their potential benefits and drawbacks.   Time stamps: 00:00 Introduction and Helms' Updates on Bodybuilding Prep 01:50 Caloric Intake and Metabolic Adaptation 05:35 Extreme Cases of Metabolic Adaptation: Insights from Historical Studies 25:26 IPF Worlds Recap 44:44 Programming for Powerlifting and Bodybuilding (Simultaneously) 48:26 Exercise Order and Hypertrophy 01:00:23 Energy Balance and Recovery 01:05:44 The Pros and Cons of Weighted Vests

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