# Ep 377 – MRV/MAV, Diet Breaks & Refeeds

Page: https://stenobird.com/podcast/iron-culture-presented-by-mass-951717/ep-377-mrv-mav-diet-breaks-refeeds
Text version: https://stenobird.com/podcast/iron-culture-presented-by-mass-951717/ep-377-mrv-mav-diet-breaks-refeeds.md
Podcast: [Iron Culture presented by MASS](https://stenobird.com/podcast/iron-culture-presented-by-mass-951717)
Published: 2026-05-27T14:28:00+00:00
Episode link: https://ironculture.libsyn.com/ep-377-mrvmav-diet-breaks-refeeds
Audio file: https://traffic.libsyn.com/secure/ironculture/IC377_audio_final.mp3?dest-id=1065920
Processing state: not_requested
JSON: https://stenobird.com/v1/public/podcasts/iron-culture-presented-by-mass-951717/episodes/ep-377-mrv-mav-diet-breaks-refeeds
Duration seconds: 4332

## Resource

Back in episode 375, Helms and Trex briefly mentioned a few "evidence-based fitness" topics for which their views have evolved over the years. In hindsight, they didn't give a few of those topics the time, attention, and explanation they deserve. So in this episode, Helms and Trex take a closer look at two key topics: maximum recoverable (or adaptable) training volume, and various approaches to strategically manipulating leptin levels (such as refeeds and diet breaks). If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com Chapters 00:00 Intro 04:11 The origins of MRV/MAV 07:08 Updated perspectives on MRV/MAV 14:26 Practically applying MRV/MAV 17:11 Helms' current volume adjustments 24:30 Updating models in science 29:20 The importance of leptin 32:42 The origins of Trex's interest in manipulating leptin 38:47 Running studies on diet breaks and refeeds 44:27 Recent meta-analysis on intermittent dieting strategies 50:19 Trex's current perspective on refeeds and diet breaks 53:47 Behavioral versus physiological effects 59:09 Contextual use of intermittent dieting 1:06:34 Wrapping up

## Actions

- request_transcript: `POST https://stenobird.com/v1/public/podcasts/iron-culture-presented-by-mass-951717/episodes/ep-377-mrv-mav-diet-breaks-refeeds/transcription-requests` — Idempotently request low-priority transcript generation for this episode.
- read_markdown: `GET https://stenobird.com/podcast/iron-culture-presented-by-mass-951717/ep-377-mrv-mav-diet-breaks-refeeds.md` — Read the agent-friendly Markdown representation of this episode resource.

A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed.

## Transcript

Full transcripts are not published on public pages unless there is a clear rights basis.