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Eric Helms

92 Podcast Episodes

Latest 23 Sep 2021 | Updated Daily

Weekly hand curated podcast episodes for learning

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Eric Helms on Trying To Stay Too Lean (What the Science Says)

Muscle for Life with Mike Matthews

In this interview with Eric Helms, we chat all about the concept of staying too lean. That is, we discuss body fat percentage from the standpoint of health and performance. Many people set their crosshairs on getting a six-pack when they first get into fitness. “I’ll be happy once I have abs!” they fantasize. And that’s all well and good from an aesthetics point of view. Most of us like how we look when we’re really lean, but when it comes to general health or strength training, is having ripped abs actually beneficial? The truth is staying super lean year-round can have an impact on other areas of your life beyond how you look, including your training, sleep, mood, and hunger. In other words, staying too lean for too long can impede your progress if you have other goals beyond looking shredded, and that’s what Eric is here to talk about. In case you’re not familiar with Eric, he’s not only an accomplished bodybuilder, powerlifter, coach, author, scientist, and member of Legion’s Scientific Advisory Board, but he’s also one of the guys behind the Monthly Applications in Strength Sport (MASS), which is one of the best research reviews out there. In this episode, we talk about . . . How body fat relates to health and athletic performance Relative Energy Deficiency in Sport (RED-S) and energy availability Energy compensation and how extreme amounts of activity affect energy expenditure depending on energy availability The easiest way to tell if you're too lean Reasons for getting (and staying) lean And more . . . So, if you want to learn how staying too lean for too long could be hurting your progress in the gym, or just want a little motivation as to why you should lean bulk, this podcast is for you! Timestamps: 6:12 - How do you know if you're trying to stay too lean? 12:09 - What is the sweet spot in terms of body fat percentage and weight? 16:35 - What is RED-S? 31:12 - What are symptoms of RED-S for women? 35:37 - What's the best and easiest way to know if you're too lean? 40:10 - What is the optimal calorie range for you? 51:41 - What if you notice negative effects at the level of leanness you want aesthetically? Mentioned on the Show: Eric Helms’s Website: https://3dmusclejourney.com/ MASS Research Review: https://www.strongerbyscience.com/mass-issue-1?dst=massmuscleforlife Shop Legion Supplements Here: https://buylegion.com/mike

1hr 2mins

18 Aug 2021

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Eric Helms - Alternative Diet Strategies for Getting Lean

The Flex Success Podcast

The Flex Success Podcast episode #62 Eric Helms - Alternative Diet Strategies for Getting Lean Way back when, we recorded this episode with Dr. Eric Helms, one of our all time favorite people in the science communication and research space. We are re-sharing it again with you as a 'rerun' today to give light to this awesome episode. There's so much great stuff in this one for athletes or fitness enthusiasts alike, that even those that did listen to its original release, will certainly get something from a 2nd run through. Eric for President! SOMETHING WORTH SHARING A short course on 'Transitioning away from macro tracking' on the 3DMJ website Fan of the show? If you find value in the Flex Success Podcast, we’d love if you could show your support by leaving a review on iTunes. This will help expose the show to a bigger audience so we can help more people be less shit. To find out more about Dr. Eric Helms, head to: https://www.instagram.com/helms3dmj/ Disclaimers: Flex Success, and the associated coaches, are not doctors or medical professionals. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Flex Success will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.--- Send in a voice message: https://anchor.fm/flex-success/message

1hr 55mins

15 Aug 2021

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920: Eric Helms On The Olympics & It's Potential Without Drug Testing - Interview 360

The Mind Muscle Project

Eric Helms Instagram- https://www.instagram.com/helms3dmj/?hl=enEric Helms Website- https://3dmusclejourney.com/Partners supporting this show:True Protein- https://themindmuscleproject.com/trueproteinREC GEN (Recgen.com/MMP for latest offer exclusive to MMP. REC GEN do not discount for any one except us)https://themindmuscleproject.com/recgenCheck out our training programs:https://themindmuscleproject.com/programsGet your question answered on the show:https://www.instagram.com/themindmuscleproject/?hl=enSubscribe for email Updateshttps://themindmuscleproject.com/newsletterYoutube Channel- https://youtu.be/4tHG3mSSM5ENew Fitness Business Podcast, In The Black: https://spoti.fi/3AlTx8n

1hr 24mins

15 Aug 2021

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Episode 147: Eric Helms on Muscle Size vs Strength, Concurrent Training, and More

Barbell Medicine Podcast

This week Dr. Feigenbaum sits down with Dr. Eric Helms for a discussion on muscle size vs. strength, concurrent training, and more! Eric's Contact info:Website: https://3dmusclejourney.com/Instagram: @helms3DMJPodcast: Iron Culture2-Day Barbell Medicine Seminar:https://www.barbellmedicine.com/seminars/ Pain and Rehab Seminar: https://www.barbellmedicine.com/shop/events/pain-rehab-2-day-virtual-seminar/ For more of our stuff:Podcasts: goo.gl/X4H4z8Website:www.barbellmedicine.comInstagram:@austin_barbellmedicine@jordan_barbellmedicine@leah_barbellmedicine@vaness_barbellmedicine@untamedstrength@michael_barbellmedicine@derek_barbellmedicine@hassan_barbellmedicine@michael_amato_barbellmedicine@charlie_barbellmedicine@alex_barbellmedicine@tomcampitelliEmail: info@barbellmedicine.comSupplements/Templates/Seminars:www.barbellmedicine.com/shop/Forum: forum.barbellmedicine.com/

1hr 6mins

12 Jul 2021

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Eric Helms: Getting More People Into Exercise & Perfectionism

LTB Podcast

In today's show, Stuart welcomes Eric Helms. Eric runs the bodybuilding prep company 3dMJ and writes for the monthly publication, MASS. They discuss how he thinks we can make exercise more appealing for the gen pop. They then have a 40-minute discussion about perfectionism and all that encompasses it including how to better understand it, seeing it in your clients, seeing it in your coaching and how to move away from it towards what he calls 'excellence'. Timestamps are below! Timestamps: [01.00] - Getting more people into exercise. [13.45] - Rise and grind mentalities in exercise. [19.05] - Perfectionism. [26.45] - Eric's struggles with perfectionism. [33.12] - Seeing perfectionism in your clients. [38.45] - Perfectionism in coaching. [43.02] - Moving away from perfectionism if you struggle with it. [56.55] - Making sense of what kind of success you want. Find Out More About Eric: Instagram: https://www.instagram.com/helms3dmj/ Website: https://3dmusclejourney.com/ MASS: https://www.strongerbyscience.com/mass/ Find Out More About LTB: Website: http://bit.ly/2TDiQjz Instagram: https://www.instagram.com/liftthebar/


29 Jun 2021

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EP 91 How To Achieve Sustainable Fat Loss With Dr Eric Helms

Hybrid Unlimited

Helllloooooo Friieeennnndddsss and welcome back to another episode of Hybrid Unlimited. On todays episode we have Dr. Eric Helms. Eric is a coach, athlete, author, and educator. Eric has published multiple peer reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. He has a BS in fitness and wellness, an MS in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. We cover a lot of nutrition and fat loss on this one. Enjoy! Be sure to Subscribe/Rate/Review the podcast. Follow the @hybridunltd podcast IG and screenshot & share this episode in your stories! Tag @hybridunltd @hybridperformancemethod @steficohen @Hayden Bowe you never know when we might decide to surprise drop some HYBRID Legacy swag on you for vibin with us.⁠⠀⁠⁠ ⁠ This episode of HYBRID UNLTD is sponsored by two amazing partners: Our friends at Stay Classy Meats. Get 10% off your order with code: HYBRID.⁠⁠ And Beam, the makers of our favorite night cap Beam Dream Get 15% off your order with code: HYBRID.⁠⁠ -----------------  Hybrid Performance Method is a collective of coaches and athletes who boldly pursue strength. Our training programs are for people who refuse to let themselves be defined by their training style and instead decide to unleash their full potential on the world.  Our nutrition coaching is guaranteed to get you in the best shape of your life and unleash your performance potential while eating the foods you love and learning how to fuel your body. Look like a bodybuilder, Lift like a powerlifter & Move like a weightlifter. Join TEAM HYBRID LINKS: > Get free Hybrid Training Samples > Get Hybrid’s free nutrition guide, 5 Pillars of Performance Nutrition > Shop the latest Hybrid Apparel drop! CONNECT WITH TEAM HYBRID: @hybridunltd @hybridperformancemethod @hybridapparel_ @steficohen @hayden.bowe YouTube/StefiCohen

1hr 9mins

24 Jun 2021

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Flat White Chronicle 104 - Throwback - Dr Eric Helms & Adherence

Next Step Espresso - A Daily Shot Of Fitness

We're throwing it back to November 2019 and talking to Dr Eric Helms about all things adherence Download our FREE week of gym workouts and get a program that WORKS: https://nextstepnutrition.co.uk/freeworkouts/ Struggling with sabotage mode, time management and stress eating? Download our FREE video course: https://nextstepnutrition.co.uk/mbhtoolkit/ Get into your best ever shape and actually STAY that way for good: https://nextstepnutrition.co.uk/nsncoaching/ 

1hr 1min

4 Jun 2021

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EP56 | Considerations for Lean Gaining & Fat Loss Phases with Eric Helms

The Doc Fitness Podcast: Mindset | Nutrition | Training

Episode 56 sees co-founder and chief science officer of Team 3D Muscle Journey, Eric helms join us on the show to discuss some considerations around fat loss and lean gaining phases. We dive into; How do you get lean How to maintain being lean Why committing to the long haul is key to long term progress Getting past the mental barriers with weight gain and fat loss phases How to stay motivated & keep enjoyment with your training The cheat sheet for lean gaining and fat loss phases Shownotes: www.docfitness.ie/episode56 As always, thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram & don't forget to subscribe for future episodes 🙂

1hr 3mins

28 May 2021

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Diet and Lifting Q&A with Natural Bodybuilder, Eric Helms

Nourish Balance Thrive

Back on the podcast today is Eric Helms, PhD. Eric is a research fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, pursuing research in training, nutrition and psychology for strength and physique sport. He has a PhD in Strength and Conditioning with a research focus on autoregulating powerlifting, a masters with a research focus on protein and macronutrient manipulation for dieting bodybuilders, a second masters in exercise science and health promotion. Also an athlete, Eric earned pro status as a natural bodybuilder with the Professional Natural Bodybuilding Association in 2011 and is a powerlifter in the International Powerlifting Federation. Today’s podcast is a Q&A, with Eric fielding questions on some of the best diet and weight lifting strategies. Eric offers an insider’s view on the psychological effects of dieting for competition and also describes some of the most popular non-linear eating strategies and who might benefit from them. He discusses the power of refeeds and diet breaks when it comes to maintaining weight loss, and explains why a flexible approach is more likely to result in long-term success. Eric also addresses the "repetitions in reserve" -based rating of perceived exertion and describes the benefit of using muscle and strength pyramids.  Here’s the outline of this interview with Eric Helms: [00:02:00] Eric's home gym essentials. [00:04:34] Previous NBT Podcast: The Nutrition and Science of Natural Bodybuilding, with Eric Helms. [00:05:04] Athlete identity: Coping with injury, retirement, not being able to train. [00:08:45] Diversifying your happiness portfolio. [00:10:31] Simon Marshall PhD. [00:13:55] Psychological effects of dieting and being super lean. [00:18:33] Relative Energy Deficiency of Sport (RED-S); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S), with Nicky Keay.  [00:26:39] Therapists, dietitians as essential resources for bodybuilders. [00:28:32] Non-linear dieting and it's efficacy. [00:29:27] Time-restricted feeding, within-week intermittent caloric restriction, alternate-day fasting, 5:2 diet. [00:30:38] Refeeds, diet breaks. [00:36:25] Better retention of lean body mass with refeeds; Study: Campbell, Bill I., et al. "Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial." Journal of Functional Morphology and Kinesiology 5.1 (2020): 19. [00:39:43] Prescribed breaks do not hamper weight loss efforts; Study: Wing, Rena R., and Robert W. Jeffery. "Prescribed “breaks” as a means to disrupt weight control efforts." Obesity research 11.2 (2003): 287-291. [00:41:38] Flexible dieting. [00:44:18] Black and white thinking towards food predicts stress and failure during weight loss; Study: Palascha, Aikaterini, Ellen Van Kleef, and Hans CM van Trijp. "How does thinking in Black and White terms relate to eating behavior and weight regain?." Journal of health psychology 20.5 (2015): 638-648. [00:47:01] Lifting heavy things: the “repetitions in reserve” -based rating of perceived exertion. [00:51:03] Exercise oncology; Study: Fairman, Ciaran M., et al. "A scientific rationale to improve resistance training prescription in exercise oncology." Sports Medicine 47.8 (2017): 1457-1465.  [00:54:48] Muscle and strength pyramids. [00:57:18] Books by Eric Helms: The Muscle and Strength Pyramid: Training and The Muscle and Strength Pyramid: Nutrition. [00:59:09] Best rap album of 2020. [01:00:17] 3dmusclejourney.com.

1hr 3mins

30 Apr 2021

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Flat White 99 - Mindsets & Relationships With Food For Long-Term Success With Dr Eric Helms

Next Step Espresso - A Daily Shot Of Fitness

In today's episode, I have a really great conversation with Dr Eric Helms, you can find him on Instagram @helms3dmj and do check out the links below; https://3dmusclejourney.com https://muscleandstrengthpyramids.com https://www.strongerbyscience.com/mass/ Download our FREE week of gym workouts to ease back into the gym safely: https://nextstepnutrition.co.uk/freeworkouts/ Want tips to drop fat AND keep it off? Download our FREE video course: https://nextstepnutrition.co.uk/mbhtoolkit/ Ready to get into the best shape of your life and stay that way for good? https://nextstepnutrition.co.uk/nsncoaching/


30 Apr 2021