Fat Loss & Protein Intake, Optimizing Muscle Growth & More with Expert Dr. Eric Helms

Optimal Protein Podcast with Vanessa Spina

Vanessa Spina

Fitness, Health & Fitness, Nutrition

4.5 • 758 Ratings

🗓️ 4 November 2024

⏱️ 87 minutes

🔗️ Recording | iTunes | RSS

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Summary

Hi friends! This episode is featuring Dr. Eric Helms, protein expert and body builder. He is a prolific researcher and scientist, did his Masters thesis on the topic of optimizing protein intake during fat loss and is currently completing an updated meta analysis on this topic. We also discuss the best way to build muscle, what the science says on fasted vs fed workouts, and more! See full bio below.

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Dr. Eric Helms is a coach, athlete, author, and educator. A trainer since the early 2000’s, he’s worked in the US Air force, commercial gyms, private training studios, medical fitness and strength and conditioning facilities. Eric has published multiple peer reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. He’s taught undergraduate and graduate level nutrition and exercise science and speaks internationally at academic and commercial conferences for fitness, nutrition and strength and conditioning. He has a BSc in fitness and wellness, an MSc 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. He is also co-founder for MASS monthly strength and conditioning review.

Check out the MASS monthly research review

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Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.

Transcript

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0:00.0	Welcome to the Optimal Protein Podcast. I'm Vanessa Spina.
0:05.4	Hello, my friends. Welcome back to the podcast. I'm your host Vanessa and I am so excited for
0:11.3	today's episode. We have Dr. Eric Helms joining us today. He is not only a physique competitor
0:19.0	and bodybuilder himself, but also a senior research fellow
0:23.1	and the Strength and Conditioning Lab Manager at the Sports Performance Research Institute in
0:28.5	New Zealand in the Strength and Conditioning and Sports, Physiology and Nutrition, Research
0:34.2	groups, he researches physique and strength sports specifically training and nutrition.
0:41.0	And when he did his master's work, he was studying if individuals actually require higher protein
0:49.0	intakes when they are on a caloric deficit. So we got to talk about so many of my favorite topics. We start
0:56.7	out talking about whether or not you actually need higher protein intakes when doing caloric
1:02.1	restriction. And we actually did a systematic review on this very topic in 2014 and is working
1:08.6	on a new revised one at the moment because there has been so much
1:13.1	more research done in the last years, last decade on this topic. We talk about whether or not
1:20.5	you should work out fasted or fed. He had a very interesting take on Dr. Stacey Sims' recommendations for women. We talk about this at the very
1:29.8	end of the podcast. We talk about what his top recommendations and advice are for individuals who
1:36.0	have chronically dieted over the years and the ways that they can improve their metabolic rate.
1:43.1	And we also really dive quite deeply into the question
1:48.0	and concept of lean gains and whether or not you can gain muscle when you are at a deficit.
1:53.5	And finally, the best and optimal ways to actually gain muscle and his advice to individuals who are starting out or intermediate
2:03.9	in terms of the best ways to really grow their muscles based on the science and the research out
2:11.9	there. So a really comprehensive episode looking at, I think, some of the most important topics when it comes to
2:18.7	protein, muscle, body recomposition, and so much more. I think you all are going to love this
	...

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