Ep 72: Balancing Strength, Physique, Recovery plus Animal vs. Plant Protein with Eric Helms

I am beyond ecstatic to welcome the Dr. Eric Helms to the show today. Eric’s work has been a huge influence on me in my personal journey, coaching education, and philosophy, and today we're going to discuss evidence-based research, coaching, and communication, what Eric's been up to in the world of powerlifting and bodybuilding. We dive into topics including self-determination theory, training strategies, plant vs. animal protein, and adaptation during weight loss, among others. Eric is an exceptional coach, athlete, author, and educator focused on natural bodybuilding and strength training. As the Director and Chief Science Officer of 3D Muscle Journey (3DMJ), he heads a team that offers evidence-based information, community support, and holistic coaching for drug-free competitors. With a PhD in Strength and Conditioning from Auckland University of Technology (AUT), Eric has published peer-reviewed articles and co-authored The Muscle and Strength Pyramids, one of the best training and nutrition guides out there . __________ Book a FREE 30-minute call with Philip here . __________ Today you’ll learn all about: [2:44] Eric's story [5:58] Balancing stregth and hypertrophy [11:00] Minimum effective dose vs maxing out, 80/20 rule, and nutrition for new lifters [13:50] How much and how hard to train, training to failure, and progressive overload [19:24] Mindset, agency, and self-determination [26:03] Dealing with a client that just wants to be told what to do [29:10] Lisa credits Philip's coaching for her 17-lb weight loss and gives him a grateful shout-out [29:55] Learning to lift without a coach [37:13] Eric's personal routine and his motivation [40:06] Eric's advice to his younger self, and the key principles for beginner lifters to prioritize strength and size programming. [49:29] Plant protein vs animal protein [57:15] Learn more about Eric [58:32] Outro Episode resources: Eric's podcast: Iron Culture Website: 3dmusclejourney.com Training and nutrition guide: The Muscle and Strength Pyramids Latest research: Monthly Applications in Sports Science (MASS) IG: @helms3dmj Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram