Ep 345 - Hot Topics in Fitness (ft. Dr. Lauren Colenso-Semple)

Iron Culture presented by MASS

The MASS Crew

Sports & Recreation, Health & Fitness

4.8 • 827 Ratings

🗓️ 17 September 2025

⏱️ 70 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode of Iron Culture, Eric Trexler is joined by Dr. Lauren Colenso-Semple to discuss various topics in fitness, particularly focusing on creatine supplementation, female-oriented creatine marketing, the rising popularity of creatine gummies, and several creatine myths. They discuss the importance of understanding the science behind creatine and debunk common misconceptions before moving on to discuss the role of exercise in bone health and fracture prevention.

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Chapters
0:00 Introduction
3:45 Today's Show
5:38 Creatine for Women: Marketing vs. Science
9:09 Debunking Myths: Creatine Levels in Women
17:59 Issues With Creatine Gummies
24:48 Creatine Washout and Cycling
30:00 Creatine and Subcutaneous Water Retention
36:32 Training for Bone Health
46:22 Loading Recommendations for Bone Remodeling
50:05 Nuances in Bone Research
1:01:11 Dietary Considerations for Bone Health

Transcript

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0:00.0	Hello, everybody. Welcome back to Iron Culture. It is me, your regular full-time, totally normal host, Eric Trexler, joined tonight by a not normal, not full-time, not regular host, and that would be the Dr. Lauren Colenzo Semple. Lauren, how we doing tonight?
0:21.5	Well, it's disappointing that the good Dr. Eric Helms has once again abandoned the community,
0:29.0	but I'm happy to step in.
0:31.4	Yeah.
0:31.7	He abandoned this show, and he also, I have it on good authority.
0:36.4	He no longer considers himself part of the broader
0:39.9	culture of iron. I was talking to him. He's not, he said bodybuilding, there's just too much
0:45.5	pageantry and he thinks it's kind of like, uh, his words were glorified beauty pageant, which I did,
0:50.9	I disagreed with. I thought that was inappropriate. Uh, he said
0:54.2	Olympic weightlifting is too complicated, a lot of movement going on. And he said power lifting,
0:59.5	uh, call me when you can do three rather than one. So, um, yeah, so he's, he really went kind of
1:06.0	scorched earth in a private conversation that he, he and I had in confidence. So he's out of the
1:10.7	iron culture. Um, and I don't know. So he's out of the Iron Culture.
1:12.4	And I don't know, maybe he'll be on the show again.
1:14.4	I haven't heard from the guy.
1:16.4	So we'll see.
1:17.7	But for now, this whole thing with him has made me really start to value the rock
1:23.8	solid partnerships that I can really rely on in my life.
1:28.8	And Lauren, that reminds me.
1:34.4	We at the Mass Research Review have a partnership with Elite FTS. This is a new partnership.
1:42.7	If you go to the EliteFTS website, EliteFTS.com, you can use the code MRR-10 for 10% off most of the products they have over there.
1:45.1	And Lauren, I need to come clean.
	...

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