Iron Culture presented by MASS

Another duo episode? Some say it's because we've burned every bridge with every guest we've ever had on, but the truth is we just can't get enough of each other. In this episode we discuss how mental fatigue can impact training, based on some interesting research on the topic, and how being distracted in certain ways can potentially help skill acquisition. After this brief research review, we dive into the main course, which is to discuss the following questions: when is it the right move to take your foot off the gas? How do you know when to be content with moving into a maintenance phase? Do people normally take their foot off the gas before they actually hit their peak? What type of mentality is needed to keep pushing and break plateaus as an advanced lifter? Join us as we discuss these challenging topics that eventually all serious advanced lifters struggle with.

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.

The creatine kingpin, Dr. Darren Candow is back to update us on what's happening in the world of creatine research and explain the many myths that still prevail despite decades of published studies. How can creatine both dehydrate you and cause water retention? Does creatine really cause hair loss? Do you need to load creatine? Does it matter if you take it pre or post-workout? And is the optimal dosage for bone health and other clinical uses the same as it is for performance and body composition? Find out the answers to these questions and more on this comprehensive creatine update with professor Candow!

In this episode of Iron Culture, we address the questions "How long can I keep progressing or maintain my peak as I get older? and "What can I do to stay at my best for as long as possible?" After our previous metabolism myths episode, where we discussed how many age related effects come much later than most think, we wanted to do a follow up to focus specifically on performance, recovery, and how long strength and physique athletes should expect to still be at their best. Tune in, as you might be surprised just how long an athlete can be at their peak.

We've had medical doctors and physical therapists who specialize in lifting to dispel exercise-specific fears and myths around risk, outdated treatments, and reductionist narratives multiple times on Iron Culture. But, do you ever wonder why they have to dispel these myths in the first place? In this episode, Dr. Conor Heffernan, the strength historian, is back to teach us about the origins of these beliefs, narratives, and fears. Where did the Snap City fears of modern YouTube comments on deadlift and squat videos originate from? Why do some personal trainers, even in the modern era, fear deep squats or your knees passing your toes? Join us in this episode as we go way back, many decades before the majority of us were born to learn how these ideas were born!

Hard work is undeniably an essential element of success in the iron game and life. Yet, while that is true, just like telling someone who is depressed to "cheer up", telling someone struggling with their progress to "try harder" doesn't help. Despite that, so much of our signaling on social media, our shared community values, and our identities as lifters come down to expressing, celebrating, and worshipping that exact sentiment. In this episode, we explore why this happens, and the rare cases when telling someone to simply try harder actually might be helpful, in what context, for whom, and also discussing all the times this advice falls flat at best, or at worst, is actually harmful. Get ready to dive deep on this one folks, as we take a hard look at the motivations of the lifter.

It's all downhill when you hit years old!" is one of the most heard phrases by not yet middle-aged lifters at family events. But is that true? In this episode we address "metabolic myths" related to energy expenditure changes over the lifespan, so-called "differences" between the sexes, and also cover some crazy realities like the true extent of individual differences in energy expenditure, and how things change (or don't change) during pregnancy. Make sure to tune in to this episode of Iron Culture so you can start more sentences with "umm actually…" at family gatherings.

We are back with another question and answer episode! This one includes a deep dive into exercise selection, execution, and ways to maximize time efficiency as it relates to exercise selection, covering both strength and physique goals, those who have both goals, and other nuances on these topics that people often don't consider. Further, we discuss what competitive natural bodybuilding could do to improve the experience of both competitors and fans alike. And finally, we talk about frequency of training and recent shifts in our perspective on the topic.

Testosterone. The obsession of the lifting world. Previously on Iron Culture, we've had Roundtables on PEDs (taking supraphysiological levels of testosterone, synthetic testosterone, and other performance-enhancing drugs), and we've had experts on to discuss the history of PEDs, their long term effects, and how they are tested for in sport. But today, we have Dr. Ben House back on the podcast to talk specifically about testosterone replacement therapy (TRT) in a clinical setting…and well, the *wink wink nudge nudge* common practice of not so clinical usage of TRT. It's hard to get good information on this topic, some claim TRT is just as innocuous as taking creatine, and the number of men who hop on TRT in middle and old age has skyrocketed in recent times. But do you know what also has skyrocketed? The number of men who stop taking TRT within a year of starting. Some studies suggest 8-9 out of 10 men will cease TRT, despite claims it's a fountain of youth without side effects. But why? Join us today for a deep dive on this topic to learn what really seems to be going on.

For better or worse we committed to the Iron Culture mission statement of being "for all lifters"…even for endurance athletes who lift. Yes, you heard that right, endurance athletes. In this episode we are joined by Professor Sara Mahoney, who has her Ph.D. in exercise physiology, researches nutrition for endurance athletes, is a runner herself, and coaches Division 1 and 2 cross country and track and field. She's on to talk about how she uses resistance training to help her endurance athletes improve performance. Shockingly, she's joined in this episode by one of her clients, none other than Dr. Mike Zourdos. Yes that Zourdos, Dr. DUP, Dr daily max squat, who in this episode breaks the silence on the earth-shattering secret that, in fact, he now only lifts occasionally, and when he does, it's supplementary to his running.

Natty limits, genetic potential, everyone talks about these concepts, but most people truly get it wrong. You've heard the tropes, "you reach 80% of your muscular potential in your first X years of effective training." It sounds great in theory, but it is the exception rather than the rule when it plays out this way in the real world. How often do people start off with effective training? How does regular dieting, either for competition or for the likes impact this timeline? What about injuries, time off, school, kids? How about simply figuring out what works best for you after years of being unable to? Despite the "rule" being so volatile and highly variable due to these factors (and others), it's surprisingly common to hear people use this "logic" to justify anything from slacking off on training, to hopping on anabolics, to even supposedly identifying fake natty's. Join us in this episode as we talk about the not-so-linear timeline of approaching the asymptote that is your potential.

Dr. Conor Heffernan, the Strength historian, and Ben Esgro, the dual-masters degreed sports nutrition/pharmaceutical chemistry formulation artiste are both back on Iron Culture for this monster episode on the history of the supplement industry. Learn what it was like in the days of Sandow's cocoa and how at one point in America's history, every lifter had a little Bob Hoffman in them…literally. Contrast and compare that history with the contemporary experiences Ben has had in the supplement industry for over a decade, and you'll see what has and hasn't changed in this insider's view into the world of powder and pills.

This episode will hit your ears like a sonic boom, changing your perspective on "broscience" in a flash. Where do lifting myths come from? Locker room convos between Chad Broseph and Chance Halfsquat? Sometimes. But more often than not, the myths of today were the scientific truths of yesterday. So how do we pursue truth when faced with the reality that some of what we think we know today is incorrect? Well, we must avoid over concluding on the limited evidence we have, seeking to evaluate not only what that evidence can tell us, but also what it can't. Tune into this episode to learn more about this process.

If you don't train to failure, you'll be a failure. It not only sounds good, but it also appeals to the hardcore inner masochist in every serious lifter that's just waiting to strike in the comments section. But, is the saying true? In this episode, we're joined by Zac Robinson from Data Driven Strength to find out. He's a powerlifting coach who did his master's degree specifically on the effects of training to and short of failure on hypertrophy and strength with Dr. Mike Zourdos at Florida Atlantic University. You'll learn that there are in fact pros and cons to training to failure, and there are times, exercises, goals, and situations that may warrant training to failure, or *GASP*….quite far from it! So as you tune in, prepare your inner hardcore masochist for jimmy-rustling, feather-ruffling, and maybe even some gear-grinding.

The cornerstone of scientific thinking is updating your beliefs based on the available evidence. Unfortunately this conflicts with the cornerstone of being a cult of personality guru leader, which requires doubling down and never admitting fault or when you're wrong. In this episode we break the fourth wall, coming down off the top of the pyramid to have a non-canon discussion about all the times we've changed our minds and updated our beliefs. Not only is each instance an opportunity to discuss how specific evidence has changed over time and the nuances of a given topic, but the entire episode serves as a meta-discussion on continually learning. Make sure to tune into this one to hear all the times we've been wrong, but then quickly forget about it because Omar and I are never wrong.

2021 USAPL nationals was just back after a year off due to COVID. So, emotions were high, the competition was fierce and as always, USAPL nationals didn't disappoint. This episode we host the "winner's circle", joined by multiple time national champions Heather Connor, Jonathan Cayco, and Sam Calhoun. Not only do we learn about each of their two-year journeys to nationals, but also about the current challenges facing athletes due to the current conflict between the USAPL and the IPF.

This episode of Iron Culture was a classic. You want lifting-specific introspection which will resonate with anyone in the culture of lifting? Look no further! In this episode the one and only Ryan Doris, pro natural bodybuilding champion, elite powerlifter, and deep thinker joins the cult. In this episode we discuss the nature of what makes athletes tick, and how to balance "Book Bodybuilding and The Dog". Don't miss this one folks, you're guaranteed to have some "ah ha" moments and to come away with a better perspective on your journey with the iron.

Ben Esgro is back on Iron Culture to do another deep dive. This time, we discuss all things stimulants. What are stimulants, exactly? What makes a stimulant stimulating? Which stimulants are most potent? Why do some products use stimulants you've never heard of while others just use caffeine? Why can your experiences with the same stimulant, and even the same dose sometimes differ? Why do some products combine stimulants? Tune into this episode as we cover everything from physiological mechanisms, to formulation strategy, to legal and regulatory changes of stimulants.

Does being a competitor require a competitive mindset? In some sports, yes. But in powerlifting, you arguably could just focus on yourself, progressing, and show up on game day ignorant to your competition, put up the best total you can, and see where you place. Indeed, some world-class competitors do just that. With that said, athletes are human. Some thrive off a competitive mindset and feel it drives them to athletic heights they couldn't achieve on their own. Others, however, feel like this provides pressure, self-judgment, and saps the joy from powerlifting without adding any benefit. Ultimately there isn't a right or wrong answer. Each person has to figure out what is most facilitative to improved performance for them individually. On this episode we're joined by Bryce Lewis and Ashton Rouska, the top two 105kg IPF lifters in the world currently who've battled it out at USAPL nationals twice now, with Bryce coming away as the 2019 National champ and Ashton the 2021 National champ. They have a candid conversation where you'll learn how they each approach competition, what they've learned, and how it can apply to you.

What do the 2015 USAPL Junior National title, the 2017 Yorton Cup Pro Figure Tall title, and the 2017 WNBF Pro Figure Overall title have in common? They were all won by our guest on this episode of Iron Culture: Katie Anne Rutherford. Competing and simply being competent in both strength and physique sport simultaneously is a challenge that few people can overcome, but achieving truly elite performance in both is something truly extraordinary. In this episode, Katie shared her trials, tribulations, perspectives, history, and advice across multiple physical and mental domains as someone who has not only walked the walk but been incredibly successful doing so. Make sure to tune in as there is a lot of insight in this episode!

Omar and Eric are back with another Q&A episode! This time, they go IN on the topic of not just being skeptical but also being rational when thinking about the likelihood of someone being drug-free. As you are probably aware, skepticism abounds on this topic online, which is fine, but the question is: what do you base that skepticism on? Since most of the information on this topic consists of sweeping generalizations that simply don't generalize outside of a specific context, is purposely clickbaity and controversial, and is heavily biased, we do our best to present things logically, from multiple angles, and considering different contexts in this episode.

Sam Okunola has been at the top echelon of the natural bodybuilding competitive circuit for over a decade. Winning his pro card in his first sanctioned show in 2009, he's gone on to win multiple pro shows, culminating in winning the 2017 IPE Overall World title, even NPC regional shows in the classic division, and he's also placed 2nd at the 2012 IFPA Yorton Cup and 2017 and 2019 WNBF worlds. What kind of mindset does an elite natural bodybuilder like Sam have? How does he stay focused on improving? How have his military background, upbringing, and his experience as a coach influenced him? Join us on this episode of Iron Culture to learn the answer to these questions and more!

What goes into making a YouTube channel dedicated to educating people about lifting, nutrition, getting stronger, and bodybuilding? We asked Jeff Nippard just that on this episode of Iron Culture where he was kind enough to join us to share his experience. But, not before Eric engaged him in probably one of the most important discussions we've had to date, who should have won the 2007 Mr. Olympia? In this episode, you'll learn what goes into content creation, and which bodybuilder got robbed 14 years ago.

Nutrition is not just about comparing methods, macro breakdowns, or foods. Navigating nutritional changes that support your goals is a skill set that needs to be actively developed over time. What are the common sources of error when someone "should" be losing or gaining weight based on their activity, body mass, and reported intake? How do you correct those errors? Did you ever think that even as a "macro coach" using client-created meal plans might be a game-changer for teaching someone how to manipulate their nutrition, while also individualizing it? Developing nutrition competence is an often overlooked aspect in the "evidence-based" community where we often focus on quantitative science and neglect qualitative experience. In this episode, learn how to avoid overlooking this key aspect of nutrition.

Principle of specificity bro, everybody knows that? But do they? What's more specific to a squat 1RM, a leg press 1RM, or doing a set of 10 on squats? Why does squatting have just as good of transference to leg press strength as it does to squatting, but not the other way around? Why won't training tricep pushdowns in the 6-8 rep range improve your lockout on bench press more effectively than tricep pushdowns in the 15-20 rep range? The answers to these questions, and more, are covered in this episode of Iron Culture.

On this episode of Iron Culture, we are joined by the strongest of them all: Amanda Lawrence. She currently tops the ranks of drug-tested raw powerlifting by coefficient using multiple formulae and is just weeks out from USAPL raw nationals where she hopes to further improve on her already mind-blowing total of 646kg at under 84kg. Join us as we discuss how she got into the sport, what she loves about the sport, her future in powerlifting, her experiences coaching and competing, and who she is outside of the gym. Also, listen in to find out who she calls out for a post-nationals posedown on Daytona Beach!

We're back with round 2 of our question and answer episodes on Iron Culture! We begin with the dumpster fire that is the "Natty or Not" debate, hopefully providing some unique insights, and then we get into some useful advice on both accurately identifying, and potentially, when appropriate, addressing "lagging" muscle groups. The real gem of this episode though, is answering the question "when is the right time to compete?" We address both strength and physique sport and truly get to the heart of what holds most people back, but what probably shouldn't. Finally, we cover how to use the right types and balance between extrinsic and intrinsic motivation to ensure continual progress.

Dr. Ben House is back on Iron Culture! This time he's here to explain why not only is exercise not pointless for weight loss, but indeed may be the most effective and low-risk tool we have to arrest the obesity epidemic. In this episode, we discuss why "exercise nihilism" for weight loss stems from an overly reductionist view of activity, purely as a means of increasing energy expenditure. We also discuss how activity can have profound effects on the metabolic response to meals, and can better regulate energy intake. We juxtapose the likely-to-fail strategies based on purposeful, lifelong diet restraint, with a focus on activity and exercise which may better regulate passive energy intake. Finally, we do a bit of ranting about our love affair with "willpower" that leads people astray when the diet is over.

Can you believe it's episode 116 and we haven't yet done a deep dive specifically on "flexible dieting"? Well, we couldn't either, so in this episode, we did just that. You'll learn what the origins of flexible dieting are in the research and also the fitness industry and how they diverged to the point they became wholly separate. You'll learn why IIFYM is not always flexible, what the data on flexible dieting suggests, and where the research stands today as newer concepts like intuitive eating have emerged.

This week, Dr. Hayden Pritchard joins Iron Culture. Hayden did his Ph.D. specifically on tapering for maximal strength enhancement, which included surveying top powerlifters to see what they do in practice prior to competition. Since his Ph.D. he's gone on to survey strongmen/women, CrossFit competitors and weightlifters as well. No stranger to maximal strength himself, Hayden Pritchard is also a national-level weightlifter, and a world-level powerlifter, having represented New Zealand at IPF Worlds in the 93kg class. As you know, we value nepotism here at Iron Culture, as you'll find out that Eric and Hayden actually did their Ph.D.'s at AUT in the same time period, and competed with one another in powerlifting in 2013-2014 multiple times. Join us in this episode as you benefit from that nepotism and learn the science of how strength athletes set themselves up to PR on the platform.

The diet is over...now what? Well, that depends. Are you someone looking to maintain your (hopefully reasonable amount of) weight loss? Or are you a competitor who's purposely dieted to an unsustainable level of leanness and needs to recover physiologically and psychologically so you can have a productive offseason? Depending on who you are and your situation, the answer will differ. Further, there is considerable debate as to the best approach even if you have narrowed down your situation. Reverse diet, recovery diet, or something like else? Have no fear, Iron Culture is here to separate fact from fiction, and clarify the physiology, psychology, and strategies we have that are relevant to the topic.

Iron Culture gets back to its roots in this episode, meaning, hunks. WNBF Pro Natural bodybuilder and 2x World Pro Champion in the lightweight and bantamweight classes Brett Freeman joins us today to talk about his competitive journey with bodybuilding. Getting into the sport early, he's now spent half his life in a tumultuous relationship with the sport. Like Icarus, he flew too close initially, burned out, and took three years completely off training and competing. As you'll hear, while these were dark times for Brett, they allowed him to return to the sport with a renewed, healthier perspective towards competition, ironically resulting in his most successful competitive outcomes.

Infographics, YouTubers, podcasters, and blogs, oh my! It ain't easy being a content creator in these hyper-speed feed times. In this episode, the hosts reflect on the challenging balance of producing meaningful, high-quality content that will help, while also staying relevant in the social media age, and somehow managing to pay the bills. Listen and you'll learn how and why Instagram makes it harder for Eric to read and review research, why Omar is one of the few surviving YouTubers who started their channel before the twenty-teens, and also the host's combined insights in how to stay afloat, and hopefully make a difference as a content creator.

In this episode, three of the most talented lifters in the IPF discuss their training, the state of powerlifting and their lifting careers during COVID, and the future. We are joined by Jessica Buettner, multi-time raw Canadian national champion, World Classic Junior Champion, Commonwealth champion, and World Classic Open podium finisher, in addition to Bryce Krawczyk, multi-time Canadian raw and equipped national champion, World Classic podium finisher, and North American Powerlifting champion, and Taylor Atwood, six-time US raw national champion, and two-time World Classic Champion, to reveal how despite their mind-blowing totals, they are human like the rest of us. How have they fared in the last year? How has powerlifting fared, and what can we expect for the future of the sport? Join us to find out!

It's been just about a year since the first COVID gym lockdowns, and for many, they are still happening. Some have been unable to train in the way they were accustomed to for the majority of that time, almost everyone has had to adjust, and the social dynamics of training are absent when training alone, at home. Some have had to ask the question "who am I without lifting?", coming up with as many different answers as there are lifters. In this episode, we reflect on the road behind us, how we've coped, the reasons we lift, and the meaning we make when our pursuit doesn't go as planned. Join us, while it's dark sometimes, we know there is light at the end of the tunnel.

We often throw around terms like "rational skepticism" or "empirical evidence" without knowing the specific definitions of what they mean beyond a general sense of them indicating some aspect of scientific thought or inquiry. What is rationalism? What is empiricism? How do we actually evaluate the evidence to make conclusions when viewed from the perspective of each? In this episode, the whole MASS crew chats on Iron Culture to discuss how we form a rational theory based on logical reasoning, and evaluate actual empirical evidence to come to conclusions. How do you evaluate the strength of a rational argument? How do you use empirical evidence and rational thought in a complementary way to answer questions? Tune in to this episode and strengthen your critical thinking skills so you aren't simply a victim to the blowing winds of #science on social media.

You got questions? We got answers. In fact, we have THE answers. In this episode Omar and Eric take a step in a bold direction, doing what no other podcasts or fitness content creators have previously done, and answer questions from our subscribers. No, it's never been done before, yes it's a wild idea never previously considered (and if someone claims they've done it or thought it already, trust us, they actually stole it from us). But ever the bold innovators, Iron Culture steps into the breach. No need to thank us.

Citrulline Malate, an emerging supplement in the scientific literature with an overall positive publishing record. More and more these days, you'll see it alongside the more scientifically established usual suspects like creatine and caffeine in multi-ingredient mixes. But what exactly is it? What's Citrulline? What's malate? What do they do? How do they work? What do we know, and what is yet to be determined? In this episode, we're joined by returning guests Ben Esgro and Eric Trexler to answer these questions. Ben is a registered dietitian with two master's degrees, one in sports nutrition and one in pharmaceutical chemistry, and he's been a supplement formulator and supplement company owner for over a decade. Dr. Eric Trexler actually did his Ph.D. dissertation on Citrulline, so it's safe to say we have probably the most informed duo on the topic in podcast history. So sit back, learn, and enjoy!

Black and white Animal Pak posters, a mid-set roar lunk alarm be damned, a willingness to sacrifice, and a middle finger to the concept of "balance". Most people would agree these are "hardcore" archetypes. Many of us have lived it, some do currently, some call on it when needed, some respect it but aren't about that life, and others judge them for not being about it. Ultimately, it's a subjective mindsight that can have positive and negative effects on your life and even your goals. Also, from some perspectives, it's actually the easy way out. In this episode of Iron Culture, our hosts ponder the question "what does it mean to be hardcore?"

Opening a community gym in the middle of a pandemic: crazy, or if done safely, sorely needed? That's exactly what Mike Farr (Silent Mike) and Jim McDonald did. These Nor Cal natives return from their previous episode alongside Alan Thrall and Eric Helms where we discussed what the heck is in the water in Sacramento that produces so many iconic lifting groups. They join us today to talk about their experience of pulling the trigger on their dream of opening a gym in Sacramento, despite the challenges of COVID. Philosophically, they have the outlook that you can only put your dreams on hold for so long, and that there will always be a reason not to do something. Ethically, these two didn't cut any corners in pursuit of their dreams. They realise that for folks like us, lifting has to find a way, because it's something we need. Learn how they provide their members the space as an outlet, while protecting their health, and not going bankrupt in this episode.

Ahhh, the eternal question: should I bulk or cut? It seems like everyone at some point asks this question. In this episode, we tackle what seems like a simple question, but to do so we have to traverse concepts like P-ratios, body recomposition, the spectrum of novice to advanced lifter, rates of weight gain and loss, psychology and the impact of social media, setting appropriate expectations and more.

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!

Without constraints, it's hard to know what direction to go in. But on the other hand, if you're too constrained it's hard to change direction in any meaningful way. This paradigm exists in many domains of life, but today we're discussing how it operates in training. You could conceptualise this as "top down" vs "bottom up" programming styles, but ultimately, the questions are: where do I begin and how do I adjust if it doesn't work? If you're an athlete, knowing the answer is how you make it to the next level, and if you're a coach, having a system to answer both questions is the cornerstone of your success. In this episode we tackle these questions, starting philosophically, and eventually getting down to specifics and providing examples and details. Dry your eye dear listener if you haven't hit a PR in months, today might be the start of something beautiful.

Literally, time to strap in for this one folks! Blood Flow Restriction training: hypertrophy training with light weights made as just effective as heavier weights by putting a wrap or cuff around an arm or leg! It sounds like a gimmick, but there are actually two decades of published research looking into this intervention. We're joined by returning guest and physical therapist Dr. Nick Licameli and Dr. Nick Rolnick, a first-timer Iron Culture guest who has not only published peer-reviewed articles on BFR for bodybuilding but also uses it extensively in his practice as a physical therapist. Not only do we learn about BFR in this episode, and its implications for mechanisms of hypertrophy among other things, but it serves as a foil to better understand gimmicks vs the real deal in fitness.

100 episodes, wow. We just want to say thank you, dear listener. What began as an excuse for us to hang out more often than our friends and families thought was healthy, turned into a bonified opportunity for us to learn about all the various permutations the iron can take, the interesting, cutting edge science related to it all, and the history of what came before. We hope you learned as much as we have, and that your connection to the iron has deepened, and become more multifaceted. In this episode, it's just us, reflecting on the journey thus far, and our favorite episodes out of the 100 we've had. Sit back and enjoy, because you were a part of making this happen.

Still unsure if they need to get lawyers, our heroes emerge victorious from their mission to make the big leagues by being on with the one and only Joe Rogan. It only took breaking in, barricading the door, and hours of threats, but our hosts know when someone is just playing hard to get. While Joe has never released the episode, we're confidently waiting, and until then, enjoy these highlights. You'll notice there is still more work to be done, however. Our attempts to emphasize science and nuance were met with interesting tangents on DMT, wolves, grass-fed butter honey toast, and general frustration with research, but we know our boy Mr. Rogaine will come around eventually!

Jeff Alberts has been training longer than most Iron Culture listeners have been alive and competing in bodybuilding longer than some as well. As a natural bodybuilder, he's steadily climbed the ranks from amateur to professional, to winning pro shows, to placing top 5 at WNBF Pro Worlds. While these are impressive feats for any bodybuilder, what's incredible is that he's turning 50 this year, still at his peak, and is in the midst of contest preparation for the 2021 season. This résumé alone would warrant any smart bodybuilder to listen closely and take notes, but on top of his personal experience, Jeff has coached over 1000 individuals, recreational and competitive, from amateur to professional champion. This isn't one to miss folks, so sit back and take in the wealth of experience of Jeff Alberts.

Danny Lennon still isn't returning our phone calls, but that's ok because his Sigma Nutrition Radio Co-host Alan Flanagan is! Alan is not only a Ph.D. candidate at Surrey University studying nutrition but was also a former practicing lawyer (and of course most importantly a powerlifter). This means he has not only a solid understanding of nutrition science but also logic and how to construct an argument. This combination makes him not only a potent communicator of nutrition science but also science at a meta-level. He joins us this episode to discuss how heuristics can become falsehoods, how evidence-based "rules" can masquerade as dogma, and why an RCT doesn't always trump epidemiology. This one is for the nerd's nerd, so strap in to expand your critical thinking skills (and if not just continue to put your blind faith in Iron CULTure).

Despite the potato-famine controversy in our last episode with him, Dr. Conor Heffernan the strength historian is back dropping more gems from the past on iron culture. This time we address the ever-repeating cycle of the "machines vs free weights" argument from a historical perspective. From Sandow to Arthur Jones to the modern "functional fitness" era, this episode has it all!

Intermittent energy restriction, intermittent fasting, time-restricted feeding, refeeds, diet breaks, nonlinear dieting, and chrononutrition, oh my! You're not in Kansas anymore, it's a wide world of meal frequencies and eating patterns dear cultists, but don't worry we've assembled the avengers on these topics! Teaching us the terminology in the lay vs scientific community, the theories, the state of the evidence, and ultimately, the practical application, are three guests: Danny Lennon MSc of Sigma Nutrition, science communicator well versed in chrononutrition, and Dr. Grant Tinsley of Texas Tech University, a leading researcher in the area of time-restricted feeding return! Also, joining us is a first-time guest, Ph.D. candidate Jackson Peos, who is doing his Ph.D. on diet breaks in athletes. Sit back, grab your popcorn (but only eat it in the 8-hour window while the sun is out on your refeed day or diet break week), and enjoy!