May 22, 2023
We have an exciting announcement at Iron Culture, we are combining forces with MASS, Monthly Applications in Strength Sport to bring you regular “MASScast” episodes where we will be joined by one or more of the expert MASS reviewers to talk science. In this inaugural MASScast episode we’re joined by Dr. Eric Trexler to discuss surprising recent data that suggests basal metabolic rates have been decreasing at the population level over recent decades. Is this true? And if so, what’s causing it? In addition, we discuss the continuing confusion regarding high versus low-carb diets. Where is the cut-off for being high or low carb, and when is each a good or bad approach? Listen in to learn what the latest data indicates and how to apply it!
For more MASS science-based content check out massresearchreview.com (en español https://revistamass.com/)
00:00 Intro: expanding the Iron Culture pyramid
Iron Culture Ep. 164- A Scientific Examination of the Carnivore Diet https://www.youtube.com/watch?v=K336B32efS0
9:58 Trexler’s background
Iron Culture Ep. 30- The Science of Weight Loss (Metabolic Adaptation) https://www.youtube.com/watch?v=SeslRPi4VWI&t=18s
16:11 Why is everyone’s BMR dropping?
Speakman 2023 Total daily energy expenditure has declined over the past three decades due to declining basal expenditure, not reduced activity expenditure https://pubmed.ncbi.nlm.nih.gov/37100994/
31:17 Some compelling theories on the topic
38:25 The conflicting conclusions from this paper
48:51 Where are these puzzling findings coming from? And their potential applications
Raskol Apparel https://raskolapparel.com/
1:00:14 Where are we at with carbohydrates these days?
Ribeiro 2023 The Effects of Carbohydrate Intake on Body Composition and Muscular Strength in Trained Men Undergoing a Progressive Resistance Training https://pubmed.ncbi.nlm.nih.gov/37114196/
1:18:10 Explaining the conflicting anecdotes and evidence
Hokken 2021 Subcellular localization- and fibre type-dependent utilization of muscle glycogen during heavy resistance exercise in elite power and Olympic weightlifters https://pubmed.ncbi.nlm.nih.gov/32961628/
Vargas-Molina 2020 Effects of a ketogenic diet on body composition and strength in trained women https://pubmed.ncbi.nlm.nih.gov/32276630/
Vargas-Molina 2021 Effects of a low-carbohydrate ketogenic diet on health parameters in resistance-trained women https://pubmed.ncbi.nlm.nih.gov/34003364/
King 2022 The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/35809162/
1:30:14 Shoutout to the Pancreas Duke and one final question on the Ribeiro study
1:35:14 Closing out another MONSTER episode and where to find Trexler
Instagram @trexlerfitness https://www.instagram.com/trexlerfitness/
Monthly Applications in Strength Sport https://massresearchreview.com/?fbclid=IwAR3FD1QAV8OsU0eE1E2a0VZll8EB5uzAJrjJD03B_wWujzhiSXc7zCTZbY8