# Ep 370 - Calories: Labels vs Reality

Page: https://stenobird.com/podcast/iron-culture-presented-by-mass-6617631/ep-370-calories-labels-vs-reality
Text version: https://stenobird.com/podcast/iron-culture-presented-by-mass-6617631/ep-370-calories-labels-vs-reality.md
Podcast: [Iron Culture presented by MASS](https://stenobird.com/podcast/iron-culture-presented-by-mass-6617631)
Published: 2026-03-25T15:03:00+00:00
Episode link: https://podcasters.spotify.com/pod/show/massresearchreview/episodes/Ep-370---Calories-Labels-vs-Reality-e3grk52
Audio file: https://anchor.fm/s/e68ec484/podcast/play/117345890/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-2-23%2Fa8a35784-133b-84ab-ae23-3d42d9d38de5.mp3
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JSON: https://stenobird.com/v1/public/podcasts/iron-culture-presented-by-mass-6617631/episodes/ep-370-calories-labels-vs-reality
Duration seconds: 4125

## Resource

In this episode, Eric Helms and Eric Trexler explore the complexities of food labeling, energy absorption, and the impact of food choices on energy balance. They discuss a recent lawsuit against David protein bars, delve into scientific research on metabolizable energy, and practical strategies for dieting and food selection. If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discount Chapters 00:00 Introduction and Updates 08:16 The David Protein Bar Lawsuit 21:43 Labeling Complications and Nutritional Misunderstandings 25:25 The Impact of TEF, Fiber, and Resistant Starches 34:00 The Impact of the Specific Food Matrix 37:22 More Research on Dietary Intake Versus Absorption 40:06 Nuances Behind Calories In vs Calories Out 47:00 Tracking Variable Foods Versus Keeping Food Choices Consistent (IIFYM/Flexible Dieting Implications) 57:06 The Case for "Eating Clean" Within a Flexible Dieting Framework

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## Transcript

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