{"podcast":{"title":"Iron Culture presented by MASS","slug":"iron-culture-presented-by-mass-6617631","podcast_index_feed_id":6617631,"rss_url":"https://anchor.fm/s/e68ec484/podcast/rss","website_url":"https://massresearchreview.com","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/38581161/38581161-1731863261064-592b0954e381c.jpg","author":"MASS Research Review","episode_count":156,"summary":"Iron Culture was started as a means of exploring the world of physical culture and attempting to distill a unified philosophy of lifting and to help listeners find greater meaning from the iron. It focuses on dispensing practical, useful information to the listener, bouncing from history, to philosophy, to contemporary lifting culture issues, to science. Iron Culture is proudly presented by the MASS Research Review.","last_synced_at":"2026-09-04T00:18:17.668947+00:00","page_url":"https://stenobird.com/podcast/iron-culture-presented-by-mass-6617631"},"episode":{"title":"Ep 377 – MRV/MAV, Diet Breaks & Refeeds","slug":"ep-377-mrv-mav-diet-breaks-refeeds","published_at":"2026-05-27T14:27:00+00:00","page_url":"https://stenobird.com/podcast/iron-culture-presented-by-mass-6617631/ep-377-mrv-mav-diet-breaks-refeeds","show_page_url":"https://stenobird.com/podcast/iron-culture-presented-by-mass-6617631","url":"https://podcasters.spotify.com/pod/show/massresearchreview/episodes/Ep-377--MRVMAV--Diet-Breaks--Refeeds-e3jrl05","audio_url":"https://anchor.fm/s/e68ec484/podcast/play/120492485/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-4-25%2F88c4989f-dc3a-7fda-130d-b8c1166b5232.mp3","summary":"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","meta_description":"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 hindsigh…","key_points":[],"chapters":[],"topics":[],"duration_seconds":4331,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/iron-culture-presented-by-mass-6617631/episodes/ep-377-mrv-mav-diet-breaks-refeeds/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/iron-culture-presented-by-mass-6617631/ep-377-mrv-mav-diet-breaks-refeeds.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}