NutritionRadio.org: Recent Episodes
Dr. Lonnie Lowery
Stay up on breaking nutrition news, science, and tips with long-time professor, Dr. Lonnie Lowery. Updated weekly: Market News from the food world, Trends in Science, Weight Management Tips, Classroom Lecture Time, and Fitness. Legitimate content you trust, from an educated podcaster as passionate as you are.
Youth Powerlifting Records and the Quarter-Rep Problem
Phil Stevens opens with a recap of the USPA Midwest Junior Championship, where he coached five lifters including his son Odin (age 11), who broke the national squat record by 50 pounds with a 243-pound squat and just missed a 282.5-pound national deadlift record attempt after opening at 252. Also competing were 15-year-old Max (6'3", 250 lbs, chasing a 600-pound deadlift), newer lifter Ethan, Phil's 18-year-old daughter, and 19-year-old Cooper, who squatted 480 and benched 315 but missed a deadlift record at 582. The hosts then pivot to Phil's ongoing recovery from a torn meniscus and the increasingly aggressive nature of modern rehab and PT protocols compared to decades past. The back half of the show turns into a debate sparked by Lonnie's gym pet peeve: watching older lifters perform quarter-range-of-motion reps on machines like the leg press and recumbent elliptical. The group works through whether "something is better than nothing," how gym culture spreads through imitation ("monkey see, monkey do"), how Planet Fitness locations increasingly stock real free-weight equipment, and how an over-indexing on isolation and cable work may be holding back younger lifters chasing hypertrophy. They close by observing that a growing number of women at the gym now train harder and more intelligently than the average male gym-goer.
00:00 Welcome and Hosts
00:15 Youth Meet Recap and National Records
04:15 Rapid Strength Progress in Young Lifters
05:51 Phil's Weak Bench and Training Priorities
10:33 Aggressive Modern Rehab and Recovery Trends
11:46 Network Announcements and Newsletter
13:55 Gym Etiquette and the Quarter Rep Debate
15:51 Effort and Doing Something Versus Nothing
18:02 Monkey See Monkey Do and Gym Imitation
19:43 Trends Across Different Gyms
21:04 Hypertrophy Culture and Isolation Work
23:40 Effort, Mobility, and Close Calls
27:20 Wrap and Disclaimer
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
FDA Advisory Panel Backs Six Peptides for Compounding Pharmacies
Phil kicks things off with an update on the torn upper horn of his lateral meniscus, sustained just before a meet he ran anyway (600 lb squat, 600 lb deadlift) rather than sit out with his son. From there the hosts pivot to a Verywell Health piece by Amber Raiken on the FDA's Pharmacy Compounding Advisory Committee recommending looser restrictions on six peptides — BPC-157, TB-500, KPV, MOTS-c, Selank, and Epitalon — while rejecting a seventh, Emoxypine, over weak human results. Mike, drawing on a recent conversation with attorney Rick Collins, explains the split between FDA researchers (mostly opposed) and the non-physician advisory panel (mostly in favor), and why compounding-pharmacy oversight could at least guarantee sterile, accurately-dosed product versus the unregulated grey market. The group works through the thin evidence base for BPC-157 — including a sham-surgery knee trial showing a large placebo effect — alongside real anecdotes, including Phil's own faster recovery after hip surgery. They also cover the money and politics behind the FDA's shift, the rise of pre-loaded peptide pens mirroring GLP-1 marketing, sermorelin's prior FDA history, grey-market use of unapproved compounds like retatrutide, and how peptides moved from underground research-chemical circles in the '90s to today's mainstream, driven largely by biohacker influencers and the normalization of GLP-1 injections — now increasingly popular with women as well as men. They close by comparing peptide-assisted recovery in elite athletes (citing Patrick Mahomes) to the old anabolic-era "impossible" recovery stories, and debate what a sane regulatory and tracking system for peptides could look like.
00:00 Welcome and Hosts
00:20 Phil's Meniscus Tear and Meet Recovery
05:02 Transition to Peptide Regulatory News
06:18 FDA Advisory Panel and the Six Peptides
12:11 BPC-157 History and Anecdotal Evidence
17:02 Network Announcements and Newsletter
19:58 FDA Politics and Compounding Pharmacy Incentives
30:07 Six Peptides List and Emoxypine Rejection
34:59 A Proposal for Peptide Regulation and Tracking
37:28 How Peptides Reached the General Public
46:48 Elite Athletes and Faster Recovery Anecdotes
50:06 Wrap and Disclaimer
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: AI, Forums, and the Future of Fitness/Nutrition Content
On Iron Radio, hosts Dr. Lonnie Lowery and Dr. Mike T. Nelson discuss how AI and social media are reshaping strength and sports-nutrition education, using the rise and decline of forum-based brands like Biotest and T-Nation as context. They argue that AI produces confident answers even when wrong, making baseline knowledge and better prompting essential, and suggest strategies like asking for pro/con cases and restricting sources (e.g., PubMed). They note algorithms reward negative, context-free “myth-busting” clips, accelerating noise and short attention spans, while long-form podcasts, newsletters, and trusted individuals may become the new “moat.” They explore businesses building proprietary “expert AI” trained on decades of content, concerns about AI-generated writing undermining credibility, and using AI to automate low-value tasks while preserving human expertise.
00:00 Welcome to Iron Radio
01:33 Biotest and Community Models
03:27 Content Overload Era
03:59 AI Confidence Problem
04:40 Following Individuals Over Content
05:33 Article Spinning and SEO
06:28 Dead Internet Theory
07:23 Influencer Culture Shift
08:27 Attention Span Crisis
10:10 Newsletter Strategy
11:46 Storytelling in Science
12:13 Writing Better AI Prompts
13:59 AI Limitations Revealed
16:22 Navigating Information Noise
17:08 Instagram Algorithm Analysis
17:55 Negativity Drives Engagement
20:27 Custom AI Solutions
21:27 Context Loss Problem
21:48 Myth Busting Confusion
23:14 Trust and Authority
24:17 Government Sources Questioned
25:40 Forum Communities Discussion
26:08 Business Strategy Adaptation
27:02 AI Writing Limitations
28:16 AI Generated Content Dilemma
30:20 Smart AI Automation
30:49 Professional Standards Matter
32:04 Closing Thoughts
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
World-Class Numbers: Inside Colton Engelbreit's 2,700-Pound World Record Total
Coach Phil opens the news segment with word that powerlifter Colton Engelbreit shattered the all-time world record total in Moscow, pulling roughly a 1,003-lb squat, 612-lb bench, and 1,086-lb deadlift for a total north of 2,700 pounds at a 265-lb bodyweight — beating the prior mark by over 100 pounds. The hosts marvel at how balanced his lifts are (no weak link) and reminisce that a 700-lb deadlift was 'elite' 15 years ago, while today many lifters in their teens and twenties are pulling similar numbers. They debate why standards have exploded: wider access to TRT and peptide-driven recovery, open sharing of training info on YouTube and social media (versus waiting months for the next magazine), kids starting serious lifting in their early-to-mid teens instead of their late 20s, and coaches accelerating athletes' progress by passing down decades of trial-and-error knowledge instead of making each generation re-learn it. Dr. Lonnie Lowery ties in classic overfeeding research, including the Vermont prison studies, to speculate that improved nutrient partitioning — not just sloppier bulking — may explain some of the added lean mass in modern lifters. The conversation closes on the psychology of record-breaking: training age versus biological age, how mental barriers (like the four-minute mile) collapse once someone proves a number is possible, and how seeing elite strength or size in person — rather than on video — permanently resets an athlete's sense of what's normal.
00:00 Welcome and Hosts
00:45 Wildfire Smoke and Air Quality Chat
01:45 Colton Engelbreit's New World Record Total
03:15 Breaking Down an Otherworldly Squat-Bench-Deadlift Total
04:30 How Fast Strength Standards Have Skyrocketed
05:45 TRT, Peptides, and Modern Recovery
07:00 Social Media and the Open Sharing of Training Knowledge
08:00 Bodybuilding vs Powerlifting Culture on Sharing Secrets
09:00 The Pace of Record-Breaking Across Generations
10:00 Younger Athletes Entering the Sport Earlier
11:10 Colton's Early Training Background
12:30 The Risk of Early Sport Specialization
13:30 The Case for Training Variety
14:30 Getting Bigger and Losing Mobility
15:30 Building a Base Before Specializing
16:35 Overfeeding Studies and Lean Mass Partitioning
17:40 Developmental Windows and Early Training Exposure
18:40 Mental Fortitude Built at a Young Age
19:40 Training Age vs Biological Age
20:40 Phil's Son and the Puberty Question
21:40 How Norms Shape an Athlete's Expectations
22:45 Breaking Mental Barriers Like the Four-Minute Mile
23:45 Finding a Gym With Stronger Lifters
24:45 The Power of Witnessing Greatness in Person
25:50 Adam Glass and the Inch Dumbbell Story
26:50 AI Skepticism and the Value of Seeing It Live
27:50 Up Close With Elite Bodybuilders and NFL Athletes
28:50 Standing on the Shoulders of Previous Generations
29:50 Coaches as Accelerators of Progress
31:00 Newton, Einstein, and Building on What Came Before
33:00 Wrap and Sign-Off
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Enhanced Games Reality Check: Thor's Stack, FDA Restrictions, and the Supervised PED Debate
Phil Stevens opens with a proud update on his 11-year-old son's powerlifting progress before pivoting to the week's main topic: the Enhanced Games' newly released Thor stack supplement (NAD+, testosterone, Cialis). Phil notes the irony that Thor admitted to using testosterone, deca, and halotestalone at the games, while the supplement product conspicuously omits those compounds. The hosts debate whether the FDA-approved-only drug restriction undermines the games' core premise — Dr. Mike T. Nelson and Dr. Lonnie Lowery explore how international athletes may have had to compete under tighter restrictions than they'd face at home, and the group agrees a better model would involve full informed consent and supervised blood monitoring. They also reflect on how prosecution of steroids has dropped sharply under the current administration, the rapid normalization of TRT and peptides in the general population, and how the reefer madness-style hysteria around anabolics has given way to open conversation.
00:00 Welcome and Hosts
01:42 Phil's Son Breaks National Powerlifting Records
03:38 Enhanced Games Thor Stack News
06:34 Did the Enhanced Games Succeed or Fail?
08:44 The Case for Supervised PED Use
11:46 FDA-Only Rules and International Athletes
16:15 What Doses Did Enhanced Games Athletes Actually Use?
18:40 Thor's Actual Stack vs What They're Selling
20:04 Getting an Enhanced Games Insider on the Show
22:05 Enhanced Games Business Model
24:23 Rise of TRT and Peptides in the General Population
25:07 PED Prosecution Under the Current Administration
26:20 Reefer Madness Then and Now
27:40 Ethics of PEDs Forced Into the Light
28:39 Wrap
29:21 Disclaimer
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Myostatin Blocker Hype vs. Reality, and Should You Still Take Omega-3s?
In this Fourth of July Iron Radio episode, Coach Phil Stevens introduces a newly publicized myostatin-blocking drug, Trevogrumab (Regeneron), which promises dose-dependent muscle gain by blocking the myostatin pathway. Phil flags a viral social media clip hyping the compound, while noting that buried in early trial data is a troubling adverse event: 5 of 45 subjects experienced death. Dr. Lonnie Lowery and Dr. Mike T. Nelson dig into the science — what we know about myostatin knockout in animals and a rare German double-null child, the question of whether resistance training is even necessary with such a drug, and the dangers of underground use without sterility or verified sourcing. In the second segment, Dr. Lonnie covers a "clickbait" Supply Side Journal article questioning Omega-3 value based on preclinical and conflicting observational data. Dr. Mike discusses his decade-plus practice of testing red blood cell Omega-3 levels with Dr. Dibbus, targeting 8–9% RBC levels, current dosing considerations, and why farmed salmon's changed feed now makes supplementation even more critical.
00:00 Welcome and Hosts
01:27 Fourth of July News Episode Setup
01:46 Myostatin Blocker Trevogrumab Introduction
05:00 Trial Deaths and Safety Red Flags
07:53 Myostatin Science and Animal Models
10:27 Underground Use and Anecdotal Reports
13:00 Social Media Influence and Gen Pop Risk
16:07 Show Announcements and Promos
19:10 AI Check on Trevogrumab Side Effects
21:00 Golden Dilemma and Risk Acceptance
24:51 Omega-3 News: Clickbait or Real Science?
29:06 Phil on High-Dose Fish Oil History
30:21 Mike on Omega-3 Testing Protocol
34:00 Farmed Salmon and Supplement Rationale
35:48 Wrap and Happy Fourth of July
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Training, Recovery, and Staying Strong After 50
In this Iron Radio episode, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery tackle the growing number of lifters entering strength training at age 50 and beyond. Phil shares observations from an over-50 fitness forum and his own experience returning to a 700-pound squat at age 49 after training mostly in the 400–500 range. The hosts discuss research showing age-related decline follows a step function driven largely by injuries rather than a smooth linear drop, the importance of injury prevention as a primary training goal, soft tissue adaptations and “old man strength,” and the shift toward physique-based training with intensity techniques like forced reps, eccentrics, and drop sets. Recovery strategies include prioritizing sleep (Phil now goes to bed at 8:30), eating like an adult with higher protein-to-calorie ratios, collagen supplementation 40–60 minutes pre-training per the Shaw and Keith Baar protocol, hibiscus tea for micronutrition, and down-regulation tools like float tanks and the ShiftWave chair. They also discuss maintaining rate of force development safely using bands, chains, K-box flywheel training, and throwing events rather than high-impact plyometrics.
00:00 Welcome and Hosts
01:19 Sleep Quality and Aging
02:20 Over-50 Fitness Forum Observations
03:35 Training Intensity Must Be Selective
05:44 Hormonal Changes and Central Body Fat
07:04 Age-Related Decline Data and Step Function
08:47 Injury Prevention as Priority
10:46 Phil’s 700-Pound Squat Return at 49
11:30 Soft Tissue Adaptation and Old Man Strength
12:50 Knowing Your Limits — Mentally vs Physically
15:21 Shifting Toward Physique-Based Training
16:46 Show Promos and Updates
19:46 Bodybuilding Variety and Intensity Techniques
22:28 Belt Squat, Hex Squat, and Equipment Alternatives
24:07 Recovery — Sleep, Nutrition, and Collagen
29:57 Hibiscus Tea and Micronutrition
31:13 Immobilization Risks and Minimizing Decline
33:33 Consistency Beats Entropy
35:26 Rate of Force Development — Safe Explosiveness
38:14 Summary and Farewell
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
ISSN Conference Rundown: Lactotripeptides, GLP-1 Support, Astaxanthin, Beta-Alanine, Urolithin A, and Wearables
In this Iron Radio episode, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery recap highlights from the ISSN conference. They discuss sponsored research on casein lactotripeptides and their possible effects on blood flow, “pump,” and hypertrophy; a presentation on nutrition support for GLP-1 users and high dropout rates; and updates on astaxanthin as a carotenoid antioxidant with emerging dosing and metabolism data. They review a beta-alanine tutorial covering loading timelines, paresthesia, and dosing, and talk with Emily Werner about urolithin A, mixed evidence, cost, and sourcing concerns. Other topics include amino acids for tendon recovery, communication of sports nutrition in media, a practical sports nutrition lecture emphasizing field validity and “don’t assume—go look,” MSM for recovery, EAAs and cognition, and Mike’s wearable tech takeaways, including poor calorie-burn estimates and HRV/respiratory rate considerations.
00:00 Welcome and Hosts
01:42 Conference Recap Setup
02:14 Milk Peptides and Pump
08:27 GLP-1 Nutrition Support
10:31 Astaxanthin Deep Dive
14:19 Beta Alanine Update
21:05 Urolithin A Buzz
22:04 Urolithin A Evidence
23:31 Personal Trials and Cost
25:12 Buying Legit Sources
27:14 Amino Acids for Tendons
29:02 Media Nutrition Messaging
31:01 Real World Sports Nutrition
34:11 MSM and Immune Stress
36:20 EAAs for Cognition
39:09 Wearables Accuracy Reality
43:42 Conference Wrap and Farewell
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Peptides, SARMs, and “No Free Lunch”: Why You Must Know the Side Effects
In this Iron Radio episode, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss growing use of peptides, SARMs, and other drugs in gyms and the general public, emphasizing that many people take substances without understanding risks, side effects, dosing tradeoffs, or product quality. They compare older, better-studied compounds to newer agents with limited or no human data, and highlight dangers of injection practices, sterility issues, and mislabeled products. Mike shares a Journal of Nutrition study (Sato et al., industry-funded by Morinaga) on an oral whey hydrolysate tetrapeptide (leucine-aspartate-glutamine-tryptophan) in 181 overweight adults, reporting about a one-inch waist reduction and improved mood over 8–12 weeks. The conversation broadens to impatience, lifestyle disease, and the value of slow, informed, long-term progress in training, dieting, and health.
00:00 Welcome and Hosts
01:17 Lonnie on Aging Lifts
02:14 Why People Ignore Risks
05:01 SARMs and New Peptides
06:01 Peptides Can Do Anything
09:52 Creatine Tweaks and Hype
11:30 Oral Peptide Study News
16:37 Impatience and Quick Fixes
17:35 Show Updates and Promos
20:34 Peptide Sellers and Injection Risks
23:15 Sketchy Peptide Supply
23:52 Sterility Horror Stories
25:04 Informed Consent Mindset
25:46 Commercials And Polypharmacy
28:51 Vanity Vs Aging Reality
30:43 Slow Habits Beat Shortcuts
32:46 Dose Response Not Linear
33:35 Crash Diet Stress Costs
36:00 Patience And Longevity
38:14 Parenting Goals And Odds
40:41 Pay Your Dues Closing
41:39 Podcast Disclaimer
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Enhanced Games Recap: PEDs, PRs, Recovery, and the $10M Usain Bolt Bounty | Iron Radio
In this Iron Radio episode, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss the recent Enhanced Games, noting that unenhanced top-level competitors often beat enhanced entrants who were frequently retired for 5–14 years and had only about four months of prep, including roughly two months enhanced. They argue the results still showed meaningful effects, with many athletes—especially older ones—beating personal bests, and they highlight weightlifting as the sport with the most dramatic improvements, including an athlete opening 10 kg over his best and narrowly missing a world record at 30 kg over. They critique expectations of instant “Captain America” gains, discuss sport-specific tradeoffs (e.g., muscle mass and drag in swimming), mention strict FDA-approved protocols, heavy commercialization, major investors, prize payouts, Olympic bans, and a new $10M offer for breaking Usain Bolt’s 100m record, with plans toward 2027.
00:00 Show Intro and Hosts
00:46 Concert Banter and Updates
01:41 Enhanced Games Recap
03:29 Why Records Didn't Fall
04:44 Swimming vs Strength Sports
06:25 Strongman Drug Rules
08:12 Money Incentives and Olympics
11:22 Training Timeline and Oversight
12:51 Sponsors and TRT Clinics
17:18 Marketing and Mechanical Doping
20:10 Recovery Not Just Muscle
22:31 Ethics and Pro Sports Testing
24:24 Testing Is a Joke
25:00 Doping Culture by Sport
25:33 Olympics Arms Race
27:04 Genetics Skill and Reality
28:47 Bodybuilding Drug Debate
31:33 Capitalism and Sport Picks
32:32 Tech Suits and Gear Rules
34:17 Results PRs and Future
35:54 Timeframes and Supervision
37:51 Safety Monitoring Ethics
41:12 Wrap Up and Disclaimer
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: Do Supplements Beat Food for Vitamin Status? Wearable Food-Tracking Glasses + HDL, Exercise & Depression
On Iron Radio, hosts Dr. Lonnie Lowery, Dr. Mike T. Nelson, and Coach Phil Stevens discuss Nelson’s Flex Diet Certification and how supplementation topics are integrated due to time constraints, plus his creatine research PDF. They review a new NHANES-based paper (Sternberg et al., May 2026) suggesting supplement use explains more variability in vitamin biomarkers (R² ~3–21%) than reported dietary intake (~0.8–8.8%), while noting limitations like recall bias, low explained variance, and imperfect biomarkers. They then examine a 2021 AIM2 wearable device that detects eating episodes and captures food images with ~83% accuracy, debating research benefits versus privacy and data-broker concerns. Finally, they critique a 2026 cross-sectional study linking physical activity, HDL cholesterol, and lower depression odds, arguing the effect is associative and likely non-causal, and expand into broader concerns about interpreting lipids in athletic populations and medical risk models.
00:00 Show Intro and Hosts
01:05 Flex Diet Cert and Supplements
03:23 Brevity in Science Talks
05:34 Talk Tactics and Backup Slides
08:22 Supplements vs Food Biomarkers
14:04 Vitamin D and Biomarker Limits
15:21 Iron Radio Feed Update
16:32 Newsletter and Book Plug
18:21 Wearable Food Tracking Glasses
21:00 Privacy and Data Broker Fears
23:21 VR Ads and Escape
23:53 Food Illusions and Conditioning
24:27 Research Uses vs Privacy
26:20 Testing Dietary Recall Accuracy
27:39 HDL Exercise and Depression Study
30:29 Is HDL Really Causal
33:21 Selling Results in Titles
35:02 HDL Drugs and High HDL Debate
37:08 Statins Risk Models and Exercise
40:15 Athlete Labs and Wrap Up
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
When Should You Compete Again? Timing Meets, Momentum, and Realistic Goals in Strength & Physique Sports
In this Iron Radio episode, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss how athletes decide what to do next after a meet or show and when to compete again. Phil explains how competition frequency often shifts from many meets per year early on to fewer events as lifters get stronger, older, and need more time to recover and make meaningful progress, sometimes using smaller meets as non-max “training day” run-throughs for clients. Mike describes prioritizing goals to avoid competitions that distract from main objectives, and notes the added challenges in physique sports where frequent shows can create a stressful 6–12 week “gray area” and lead to issues like water retention and inflammation, especially for natural athletes. They emphasize realistic expectations, honest coaching, and the value of outside perspective for planning and psychology.
00:00 Welcome and Hosts
01:18 When to Compete Again
02:07 Phil on Meet Frequency
03:51 Clients and Progress Planning
06:13 Warmup Meets Strategy
07:49 Powerlifting vs Physique Peaks
08:50 Mike on Priorities and Goals
10:51 Physique Sports Gray Zone
16:40 Iron Radio Feed Update
17:52 Mike Nelson Newsletter
18:30 New Supplement Book
19:39 Levrone Transformation Talk
20:16 Setting Realistic PR Goals
21:26 Getting Athletes To Eat
24:03 Dreams Versus Reality
24:33 Choosing Your Strengths
27:50 Managing Warrior Mode
30:41 Why Coaches Matter
32:35 Wrap Up And Disclaimer
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: Why Lifters Need Variety, Play, and “Accidental Exercise” (for Longevity & Brain Health)
In this Iron Radio episode, Coach Phil Stevens, Dr. Mike T. Nelson and Dr. Lonnie Lowery discuss why strength athletes should include variety and recreational movement beyond specialized lifting, especially with aging. Phil cites evidence that most pro athletes were multi-sport as kids and argues that changing activities and training emphases can reduce injury, burnout, and loss of explosiveness. Mike explains the neurological benefits of movement in different planes and chaotic environments (eyes, vestibular system, proprioception), shares the GOAT drill as a warm-up, and suggests options like skateboarding, surfing, tennis, pickleball, juggling, and kettlebell juggling. The hosts emphasize “play,” hiking on real trails, and keeping at least minimal aerobic work so the gap between doing nothing and something doesn’t widen, while also cautioning older trainees to restart old skills at low intensity to protect tissues.
00:00 Welcome and Hosts
01:11 Why Variety Matters
03:56 Purposeful Play Training
05:44 Neuro Coordination Drills
09:31 Show Updates and Feeds
10:42 Newsletter and Book Plug
12:29 Aging Injury Proofing
17:09 Learning New Skills
19:35 Start Slow Stay Safe
21:09 Sprinting Risks and Tissue
23:28 Rebuilding Skills Slowly
24:10 Hiking for Real Movement
25:34 Ground Work and Aging
27:07 Sports as Cardio
28:09 Accidental Exercise Mindset
29:38 Playful Training Tools
31:15 Avoiding Specialization Traps
32:17 Offseason and Aerobic Base
34:06 Minimum Effective Conditioning
37:13 Juggling Desk Breaks
38:22 Flow Trainers and Hacky Sack
39:44 Wrap Up and Disclaimers
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Caffeine vs Paraxanthine, Sleep Quality, and Common Lifter Maladies (Injuries, Blood Work, Apnea, Aging)
On Iron Radio, hosts Coach Phil Stevens and Dr. Lonnie Lowery (with Dr. Mike Nelson traveling) discuss a 2026 JISSN study on caffeine and its main metabolite paraxanthine in 14 male university rowers, finding the caffeine+paraxanthine combo improved 2,000m rowing performance versus placebo while caffeine-containing conditions worsened subjective sleep; they note key limitations including small sample size, subjective sleep measures, and unequal dosing (200 mg caffeine + 200 mg paraxanthine vs 200 mg of either alone). They then shift to “lifter maladies,” focusing on orthopedic issues (Phil’s MCL tear and training through injury), blood work and cholesterol swings, and the role of athlete compliance and monitoring versus gen pop. They also cover sleep apnea prevalence in large lifters, mental standards and training psychology, aging-related risks (ASCVD, prostate enlargement), and compensatory benefits like higher bone density and pain tolerance.
00:00 Show Intro and Hosts
00:59 Paraxanthine vs Caffeine Study
03:18 Study Results and Dose Debate
07:05 Training Timing and Stimulants
07:56 Network Updates and Where to Listen
09:07 Mike Nelson Newsletter Plug
09:45 Lonnie Lowery Book Announcement
10:54 Lifters Maladies Kickoff
11:11 Injuries and Orthopedic Wear
15:16 Aging Athletes and Family Limits
16:43 Blood Work and Health Monitoring
21:15 Mindset and Body Image Standards
23:17 Low Frequency Training
24:42 Sleep Apnea In Lifters
29:02 Exercise Risk Offsets
32:58 Food Health Tradeoffs
35:36 Pain Tolerance Legacy
38:28 Age Chronic Conditions
40:37 Mental Grit Closing
41:42 Sign Off Disclaimer
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: When More Training Isn’t Better—Recovery, Identity, and Avoiding Burnout
Hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss athletes who struggle to take breaks, emphasizing that high-level performers typically have a “release valve” and can relax outside their sport. They explain how training needs change from novice to advanced stages as heavier loads create greater recovery demands, making “less is more,” and note that aging and life stress can further reduce recovery capacity. The conversation covers signs of under-recovery (stale performance, persistently high RPE, reduced motivation, and appetite changes), the risks of overtraining, and strategies like reducing training frequency, coaching instead of doing more, adding hobbies and mindful recreation, proactive recovery practices, and using wearable data cautiously. They also highlight identity issues tied to the gym and the value of a third-party coach for perspective and accountability.
00:00 Welcome to Iron Radio
01:09 Why Athletes Need Breaks
03:05 When More Stops Working
05:10 Tracking Then Letting Go
06:18 Life Stress and Recovery
08:06 Recovery Tools and Hobbies
11:17 Identity Beyond the Gym
13:50 Mindful Play and Metrics
16:01 Show Updates and Links
19:32 Motivation as a Warning Sign
23:27 Discipline Versus Burnout
30:25 Capacity Building Long Term
32:47 Different Types of Recovery
33:40 Wrap Up and Disclaimer
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: Evaluating Online Health Claims, Peer Review, and “Healthy” Protein Debates
Iron Radio hosts Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson discuss a Nature-referenced April 2026 report claiming over two thirds of people across 16 countries believe at least one false or unproven health claim, while noting the survey itself was not peer reviewed and criticizing vague terms like “unproven” and “healthy.” They highlight charged examples such as raw milk and the claim that animal protein is healthier than plant protein, arguing endpoints and context (for whom, compared to what) matter and that meta-analyses depend on study quality. The hosts describe how they assess evidence online, emphasizing skepticism of social media, seeking primary research, and questioning authority without politicizing science, while warning about AI repeating secondary claims. They also share Iron Radio feed updates and mention Nelson’s newsletter and Lowery’s supplements book.
00:00 Show intro and hosts
01:07 Lonnie background and topic setup
02:19 Nature survey on health myths
05:00 Raw milk and loaded language
05:58 Animal vs plant protein debate
08:31 Questioning science and meta-analyses
11:23 Phil on vetting online claims
13:39 Network updates and promos
16:37 Mike on evidence and AI pitfalls
20:16 Controls and compared-to-what
21:10 Finding Topics and Studies
22:29 Test It Yourself First
23:30 Questioning TRT and Root Causes
24:07 Lifestyle Before Prescriptions
26:48 It Depends and Study Methods
27:22 Raw Milk Risk and Sourcing
30:30 Keep Politics Out of Science
33:04 Science Skepticism and Gurus
35:25 AI Literature Reviews and Slop
37:30 Wrap Up and Disclaimer
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: Phil’s Powerlifting Meet Recap—Junior Records, State Records, and Lessons Learned
On Iron Radio, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery recap Phil’s recent powerlifting meet involving his family and athletes. Phil describes weigh-ins, weight cuts, and meet outcomes for his group. His 10-year-old son Odin set new national records but had attempts overturned for small rule violations. His daughter Olivia, coming off wrestling with little meet-specific training, hit all lifts and set a state deadlift record at 365 and then 375 on a fourth record attempt. Lifter Cooper set a state squat record but bombed on bench due to command/technique issues. 15-year-old Max set a state bench record and posted strong squat and deadlift numbers.
Phil’s stepson Nick totaled 1600 with big PRs, training partner Austin went 9-for-9 and set state records, and Phil competed despite knee pain from a tendon issue/Baker’s cyst, managing a 600 squat and a 600 deadlift after a disputed call, while noting bench limitations from triceps/elbow lockout issues. The episode also covers judging strictness for records vs kids, minimal youth gear rules, upcoming meets (July Midwest Junior Championship leading toward higher-level events), and Phil’s plan to shift toward Highland Games while rehabbing and potentially returning to another meet later.
00:00 Show Intro and Hosts
01:32 Meet Day Setup and Weigh Ins
03:32 Odin Sets Records
06:12 Olivia Surprise PRs
08:29 Cooper Bomb Out Lessons
09:36 Max State Record Bench
10:25 Iron Radio Feed Updates
11:36 Newsletter and Book Plug
13:23 Nick Army to Powerlifting
16:10 Phil Knee Injury and Squat Attempts
21:00 Beltless Deadlift Choice
22:05 Red Light Controversy
22:37 Angry Pull at 600
23:33 Meet Vibes and Big Guys
24:46 Knee Update After Meet
25:38 Kids Gear Basics
27:43 Judging Kids and Records
32:11 Next Steps and Highland Games
34:10 Beltless Seven Hundred Plan
38:51 Closing and Disclaimer
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
AI, Coaching, and Accountability: What Fitness Pros Must Know (with Michelle Blakely) | Iron Radio
On this special Iron Radio episode, Dr. Lonnie Lowery hosts fitness professional and AI expert Michelle Blakely, an NSCA-CPT and former USA Weightlifting sports performance coach who recently began a Chief Artificial Intelligence Officer program at the University of Chicago Booth. They discuss how AI is already impacting coaching, programming, nutrition planning, and education, emphasizing that while AI can rapidly generate meal plans and training drafts, coaches remain vital for accountability, community, and human connection.
Blakely advises using AI as a drafting and efficiency tool with a human-in-the-loop to review errors and hallucinations, recommends moving from free to paid AI models for privacy and tracking team use, and argues practitioners must “radically accept” rapid exponential change to avoid a near-term divide between AI-literate and AI-illiterate professionals. The episode also includes updates on Iron Radio’s new distribution channels and related resources.
00:00 Welcome to Iron Radio
00:36 Meet Michelle Blakely
02:09 AI Anxiety to Action
03:27 AI in Education and Coaching
06:03 Accountability Beats Algorithms
10:38 Paid Tools and Privacy
13:57 Governance and Human Oversight
15:24 Show Updates and Resources
18:42 Will AI Replace Humans
23:38 Exponential Change and Adaptation
27:45 Apps vs Real Community
33:23 Wrap Up and Contact Info
35:17 Disclaimer and Sign Off
Michelle Blakely -
- Here is Michelle Blakely's link to jump on a complimentary 15-minute call to discuss any AI questions as offered in the show: https://meetings.hubspot.com/info2033?uuid=64509963-36cf-4737-bd4c-516b5b00b210
- Here is the link to the "48 hours of no AI" article from the New York Times Michelle referenced: https://www.nytimes.com/2025/10/28/style/48-hours-without-ai.html
- PLEASE NOTE: Models are changing rapidly, and new iterations are launching often. In addition to downloading your existing threads and upgrading to the paid version of the model, Michelle also recommends checking your LLM settings to ensure you have selected that your "data is not used to help train the model."
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: Popular Peptides in Strength Sports (Sermorelin, TB-500, PEG-MGF) + Show Updates
On Iron Radio, hosts Dr. Lonnie Lowery and Dr. Mike T. Nelson (with Coach Phil Stevens joining later) discuss what an AI scan identified as popular peptides in strength sports, focusing on sermorelin, TB-500, and PEG-MGF. They review purported mechanisms and typical injection use, emphasize limited human data and anti-doping restrictions, and share anecdotes about mixed results—especially for sermorelin and tissue-healing peptides often paired with BPC-157—while raising questions about GH/IGF-1 testing, pituitary responsiveness with age, and product quality from research chemical sources versus compounding pharmacies.
They also touch on movement and brain health, mention Dr. Tommy Wood’s book, note Iron Radio’s updated distribution/feed changes and Mike’s newsletter, and preview Phil’s upcoming meet as he manages knee pain while preparing his 10-year-old son to attempt national-record lifts.
00:00 Welcome to Iron Radio
00:49 Hosts and intros
01:13 Kiteboarding and GoPro
02:05 Movement for brain health
03:11 Treadmill vs real running
03:43 AI peptides overview
05:02 Sermorelin GH booster
12:37 TB-500 tissue repair
19:33 Oral peptides and collagen
22:36 Show updates and promos
25:34 PEG-MGF muscle growth
28:27 Peptide Site Injections
28:51 Phil Joins Peptide Talk
29:31 Tesamorelin Fat Loss Hype
30:28 Standalone Results and Sleep
31:58 Legal Access and GH Tradeoffs
34:22 Pituitary Limits and Testing
36:30 Hormone Spikes vs Real Gains
39:15 Peptide Wild West Risks
41:04 Sourcing and FDA Crackdowns
42:36 Meet Prep and Youth Records
44:53 Wrap Up and Disclaimer
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: Top 3 Reasons to Compete in Strength & Physique Sports
Hosts Coach Phil Stevens and Dr. Lonnie Lowery discuss their top three reasons to compete in strength and physique sports: competition provides direction and purpose that sharpens training and nutrition through a clear timeline and accountability; it forces honesty and adherence to strict standards under rules, exposing true performance and differentiating meet PRs from gym PRs; and it ends “someday” thinking by offering a tangible “receipt” of achievement via judged results and public performance. Lonnie adds that competing is also a courage test—overcoming fear and being evaluated in public—while both note the importance of using competition anxiety productively and focusing on personal progress. They also emphasize the value of team support and leading by example, especially when coaching and training with others, and encourage listeners to try competing rather than waiting for perfect conditions.
00:00 Iron Radio Intro
00:42 Leg Press Banter
01:20 Why Compete Today
02:01 Reason One Purpose
06:27 Reason Two Honest Rules
09:36 Reason One Courage Test
11:16 Using Fear on Stage
13:09 Crowd Wants You Win
14:00 Stop Waiting Sign Up
14:24 Meet Day Receipts
16:01 Iron Radio Updates
17:11 Newsletter And New Book
18:59 Compete For Yourself
21:58 Chasing Real Greatness
24:50 Team Effort And Coaching
26:51 Final Push To Compete
29:14 Disclaimer And Wrap Up
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: AI’s Impact on Coaching & Peer Review, Urolithin A in Sports Nutrition, and Cold Water Immersion Updates
On Iron Radio, hosts Dr. Lonnie Lowery and Dr. Mike T. Nelson discuss how AI may speed content distribution, assist with business tasks, and potentially replace some lower-level coaches while still lacking context for peer review and research interpretation, raising concerns about regulation, healthcare profit motives, and data-center resource demands. They revisit urolithin A (a gut microbiota–derived metabolite linked to mitochondrial effects), referencing a 2025 Frontiers in Nutrition paper and Mike’s personal and client experiences, noting modest perceived recovery/HRV benefits, high cost, and possible responder differences due to gut conversion. Mike also summarizes a broad review on cold exposure and metabolism across organ systems, highlighting mixed recovery data, evidence that immediate post-hypertrophy cold-water immersion can reduce muscle protein synthesis via reduced blood flow, lack of clear anti-inflammatory marker changes, and practical guidance based on season, logistics, and athlete preference.
00:00 Welcome to Iron Radio
01:13 Mike’s Vegas Mastermind
01:30 AI for Content Creation
03:18 AI Limits and Assumptions
03:57 Peer Review and Academia
05:42 Jobs at Risk in Healthcare
10:23 AI in Coaching and Diets
13:10 Regulation and Data Centers
15:24 AGI Race and Safety
17:36 Urolithin A Research Overview
20:49 Mike’s Experience with UA
22:33 Gut Conversion Variability
22:58 Iron Radio Feed Update
24:10 Free Daily Newsletter
24:48 New Supplements Book
25:57 Postbiotics and Skepticism
28:04 Safety First Testing
29:00 Cold Exposure Review
31:06 Hypertrophy Tradeoffs
35:31 In Season Ice Baths
40:03 Measuring Recovery Reality
43:15 Whole Body Effects
45:51 Wrap Up and Disclaimer
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: Protein Labeling, Plant Proteins, and Arnold Classic Highlights
On Iron Radio, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss a recent Food and Nutrition Policy (Feb 2026) proposal to eliminate in vivo protein digestibility requirements (PDCAAS) for protein content claims in North America, arguing it would favor plant proteins and could mislead consumers by focusing on grams per serving rather than usable amino acids. They debate implications for athletes, older adults, and the general public, raise concerns about industry-driven label changes, and note how protein blends and undisclosed ratios could be used for profit. The episode also includes show updates (new distribution via the Iron Radio Nutrition Radio Network, newsletter and book mentions) and a brief recap of Arnold event results, prize money disparities, expo changes over time, and how strongman deadlift numbers have escalated.
00:00 Iron Radio Introductions
00:55 Vegas Trip Chatter
01:40 Protein Labeling News
02:59 PDCAAS vs DIAAS Explained
04:30 Plant Proteins and Policy Push
09:57 Athletes vs Gen Pop Impact
11:59 Confusion and Digestibility Debate
15:33 Industry Motives and Sponsorship
17:03 Protein Blends and RTD Cutting
19:18 Novel Proteins and Vegan Examples
20:38 Protein Priorities Debate
21:41 Plant Based Politics
22:03 Iron Radio Network Update
23:14 Mike Nelson Newsletter Plug
23:52 New Supplements Book
25:00 Arnold Winners and Payouts
27:37 Expo Changes Since COVID
31:09 Strongman Deadlift Explosion
33:43 Media Pass Ideas and Wrap
35:03 Final Disclaimer and Outro
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
RPE in Strength Training: Why Beginners Misuse It (and How to Calibrate It)
On Iron Radio, hosts Coach Phil Stevens, Dr. Lonnie Lowery and Dr. Mike T. Nelson discuss rate of perceived exertion (RPE) and why it can be misapplied in strength training. They define RPE as a subjective intensity scale (including the Borg 6–20 scale) and contrast it with objective measures like heart rate and percentages of 1RM. Phil argues RPE requires calibration through experience and that newer lifters often avoid hard work because they don’t yet know what true maximal effort feels like, while “tough guys” may under-rate effort. The group recommends pairing RPE with objective targets, tracking output over time for patterns, using coaching to calibrate effort, and reserving true all-out attempts for the competition platform to reduce injury risk.
00:00 Show Intro
00:33 Hosts And Agenda
01:26 RPE Hype And Pitfalls
02:53 Percentages Plus RPE
03:45 Coaching New Lifters
04:15 Strain Versus Pain
05:46 Mike Joins And Defines RPE
06:59 Subjective Versus Objective
08:32 Beginners Need Calibration
13:50 Westside Daily Max Explained
16:05 Track Output Over Time
16:24 Avoiding The RPE Hole
17:21 Peaking With RPE
18:19 Objective vs Subjective Load
19:20 RPE Ego And Failure Culture
19:44 Coaching For Psychology
21:09 Calibrating RPE Signals
23:17 Percent Work Plus RPE
24:13 Extra Work As Reward
25:47 Training Toughness Adaptation
28:19 Patterns And Outlier Days
29:40 Warmups Dont Overthink
31:13 Wrap Up And Disclaimer
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: Nutrition Knowledge, Diet Quality, and Where Athletes Get Their Info
On Iron Radio, hosts Coach Phil Stevens and Dr. Lonnie Lowery discuss how heavy training taxes recovery, then focus on athlete nutrition knowledge and diet quality using a Current Developments in Nutrition editorial summarizing six articles. They note adolescents often get nutrition info from social media, with athletes valuing credible sources more and viewing food as fuel, while non-athletes see food as social. They discuss YouTube as a major information source and how expert content may lack trust-building communication compared to non-experts. A study in Ireland found sensory appeal as the top driver of food choice even in active populations. Data from Florida State Division I cross-country athletes showed inadequate carbs, calcium, and vitamin D, but adequate protein, fat, and iron, alongside poor overall diet quality. They also cover Iranian bodybuilders’ supplement use patterns and debate how veteran strength athletes simplify supplement choices.
00:00 Show Intro and Hosts
00:35 Meet Prep and Big Lifts
01:30 Squat vs Deadlift Grind
03:01 Risk and Willpower
04:00 Lonnie Background and Credentials
05:01 Today Topic and Upcoming Guests
06:39 Athletes Nutrition Knowledge
08:12 Social Media and Mentors
10:23 YouTube Experts vs Influencers
12:11 Taste Drives Food Choices
14:17 Athlete Fuel Mindset
15:44 Learning to Eat for Gains
16:47 Taste Preferences Get Skewed
17:38 New Podcast Feed
18:48 Mike Nelson Newsletter
19:27 Supplements Book Update
20:35 Runner Diet Quality Study
23:12 Elite Sport vs Health
27:27 Bodybuilder Supplement Habits
31:59 Old School Protein Tales
34:29 Athletes More Mindful
35:04 Wrap Up and Disclaimer
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Urolithin A for Strength & Mitochondria + Avoiding Wearable-Driven Analysis Paralysis
On Iron Radio, Coach Phil Stevens and Dr. Lonnie Lowery discuss Phil’s upcoming meet and a client question about urolithin A, reviewing a 2022 randomized placebo-controlled trial in middle-aged adults showing about 12% strength improvement plus lower inflammation and acyl-carnitines, while noting the results may not apply to trained lifters and that more research is needed; they also explain urolithin A as a postbiotic derived from polyphenol precursors found in foods like berries and nuts, tying it to “eating like an adult” rather than relying on ultra-processed foods. After show updates and promos, they pivot to “analysis paralysis,” arguing that overreliance on perfect programming, wearables, HRV/sleep scores, RPE, and bar-velocity tracking can become a crutch, and emphasizing hard work, trends over time, and performance as the key markers.
00:00 Show Intro and Hosts
00:44 Meet Prep and Records
01:37 Lonnie Updates and ISSN Talks
03:07 Urolithin A Supplement Buzz
04:52 Study Breakdown and Dosing
09:58 Food Sources and Adult Eating
12:36 Break and Network Updates
15:52 Analysis Paralysis in Training
18:29 Grit Over Perfect Metrics
20:29 Real World Meet Chaos
22:25 Stop Over Measuring
22:53 Train With Fire
24:32 Midnight Strap Squats
25:28 Which Metrics Matter
29:03 Trends Beat One Offs
32:08 Be Researcher Athlete
36:20 Use Data Build Habits
37:59 Measurement Error Reality
39:13 Coaching Fatigue Context
40:02 Final Takeaways Disclaimer
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Caffeine, Polyphenols, and Smarter Training Volume: Total Reps, Fatigue, and Performance
On this Valentine’s Day episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss authenticity in sports nutrition communication, then review an editorial in Current Developments in Nutrition (Buckley et al., with Stu Phillips as senior author) highlighting that “proper” nutrition varies by sport demands. They summarize research in the special issue on athletic performance: four papers on caffeine/coffee showing improvements across aerobic and anaerobic outcomes (power output, time to exhaustion, vertical jump, sprint performance, post-activation performance enhancement), reduced perceived fatigue, and possible benefits to hand-eye coordination, with one paper suggesting ~3 mg/kg may be sufficient versus higher dosing. They also note mixed findings on polyphenols/anthocyanins (including black currant data showing more support for recovery than performance) and mention continued creatine coverage amid ongoing misinformation.
After show/network announcements (updated podcast feed via the Iron Radio Nutrition Radio Network, Mike Nelson’s free daily newsletter, and Lonnie Lowry’s upcoming 2025/2026 second edition book Dietary Supplements in Sports Performance), the conversation shifts to training prescription. Phil explains programming volume via total rep targets (e.g., 30 reps) instead of fixed set/rep schemes to manage good and bad days, emphasize perfect form, and allow flexibility through “buy ups/buy outs,” including leaving the gym on days when submaximal work isn’t there. The hosts discuss practical considerations like rest periods, avoiding turning the weight room into conditioning for athletes, tailoring density/rest to sport demands (powerlifting vs field sports), and coordinating training load to prevent staleness and excessive fatigue. They also address hybrid/CrossFit-style programming pitfalls, the need for purposeful periodization and strength development, and how total-dose training can help older lifters maintain muscle while managing joint stress, while still recognizing times when pushing sets is appropriate.
00:00 Welcome to Iron Radio + Hosts Introductions (Valentine’s Day Episode)
01:03 Authenticity vs ‘Boring Experts’ in Sports Nutrition Communication
02:38 Today’s Agenda: New Sports Nutrition Editorial + Training Volume Flexibility
04:28 Research Roundup: Caffeine/Coffee Performance Effects (Dose, Fatigue, Coordination)
08:42 Polyphenols/Anthocyanins & Creatine: Mixed Evidence and Practical Takeaways
09:55 Network Updates, Newsletter, and Upcoming Supplements Book Promo Break
13:16 Training by Total Reps: Auto-Regulating Volume on Good vs Bad Days
18:36 Quality Reps, Rest Flexibility, and Sport-Specific Density (Strength vs Conditioning)
22:33 Strength Work vs. Conditioning: Safer Training and Better Reps
22:57 Coaching Coordination, Fatigue, and the Power of a Taper
23:51 When Coaches Misread Staleness: ‘Run More’ and Other Late-Season Mistakes
24:41 Programming Hybrid Athletes: Separate Strength, Conditioning, and Simulation
26:51 Periodization 101: Stop Chasing Three Rabbits
27:26 CrossFit Reality Check: Winners Get Strong (Not Just ‘WOD of the Day’)
29:13 What Takes Years: Max Strength and Muscle vs. Quick Aerobic Gains
30:26 Training as You Age: ‘Total Dose’ to Maintain Muscle and Progress
33:00 Coming Back for a Meet: Build Back Smart and Don’t Rush the Load
34:14 Progression Model + Wrap-Up and Safety Disclaimer
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: Strength Sports, Nutrition, and Latest Research Insights
Welcome to Iron Radio with hosts Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson. In this episode, we delve into the latest research in strength sports and sports nutrition. Topics include a study evaluating the effects of minimally processed red meat on cognitive and physical aging, potential health risks of the ketogenic diet based on a long-term mouse study, and the emerging benefits of silk peptides for cognitive function. Stay tuned for insights, debates, and practical advice on optimizing your nutrition and training!
00:47 Newsletter and Certification Announcements
01:38 News Segment: Red Meat and Health
02:01 Study Analysis: Red Meat and Plant-Forward Diets
05:25 Discussion on Red Meat and Lean Mass
11:36 News Segment: Keto Diet Health Risks
19:41 Iron Radio Updates and Announcements
21:48 Introducing the New Book on Dietary Supplements
22:39 Upcoming Editorial on Sports Nutrition
23:18 Exploring Silk Peptides for Cognitive Health
24:02 Mechanisms and Benefits of Silk Peptides
29:49 Practical Applications and Personal Experiences
32:09 Challenges in Cognitive Supplement Research
41:31 Future Directions and Final Thoughts
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio - The Role of Protein and Caffeine in Strength Sports
Welcome to Iron Radio, the dedicated podcast for strength sports and sports nutrition. Hosted by Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson, this episode delves into critical topics such as the role of protein and caffeine supplementation in powerlifting and bodybuilding. The hosts discuss a recent study on caffeine dosage for powerlifters, respond to listener mail about workout nutrition, and explore the challenges and affordability of dietary guidelines, especially with the recent focus on higher protein intake. Tune in for expert insights, practical advice, and the latest news in the world of strength sports.
01:27 Listener Mail: Caffeine and Performance
06:11 Dietary Guidelines Controversy
17:13 Iron Radio Updates and Announcements
20:09 Affordability of Protein in Diets
21:50 Prioritizing Food Over Luxuries
22:19 Choices and Sacrifices in Athletics
23:31 Economic Changes and Dietary Consistency
24:05 Bodybuilding Prep Costs
25:11 Powerlifting Prep Costs
28:50 Affordability in Strength Sports
37:44 Concluding Thoughts and Advice
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: Returning to Competitive Powerlifting After 49
In this episode of Iron Radio, hosts Coach Phil Stevens and Dr. Lonnie Lowery (along with a possibly frozen Mike T. Nelson) dive into various topics related to strength sports and nutrition. Phil gives an update on his return to competitive powerlifting, detailing his experiences lifting heavy weights again, including squatting 675 pounds for the first time in over four years. He discusses training strategies, the importance of mental fortitude, and recovery methods as a nearly 50-year-old athlete. The discussion also touches on the importance of proper nutrition and the adjustments needed to stay competitive. Filled with personal anecdotes and practical advice, this episode offers valuable insights for older lifters looking to maintain their strength and competitiveness.
00:00 Introduction to Iron Radio
00:35 Meet the Hosts
01:52 Phil's Return to Competition
04:21 Training and Lifting Strategies
06:06 Challenges and Injuries
09:52 Advice for Older Lifters
12:14 Training with Younger Lifters
17:10 Nutrition During Training
18:24 Eating Habits and Nutrition
18:43 Adjusting Diet with Age
19:50 Protein and Meal Prep
20:55 Purposeful Recovery and Training Adjustments
22:16 Mindset and Acceptance in Training
25:32 Preparing for a Powerlifting Meet
28:25 Gaining Weight and Stability
32:27 Final Thoughts and Advice
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Analyzing the New Dietary Guidelines for Americans: Iron Radio Discusses Changes and Impact
Welcome back to Iron Radio! In today's episode, hosts Coach Phil Stevens, Dr. Mike T Nelson, and Dr. Lonnie Lowery delve into the new 2025-2030 Dietary Guidelines for Americans. They discuss the changes, controversies, and potential impact of these guidelines on the population, especially athletes. From prioritizing protein and dairy to addressing the role of whole grains and healthy fats, the hosts critique both the strengths and weaknesses of the new guidelines. Tune in to hear their expert opinions, industry comments, and what these changes could mean for you!
00:00 Introduction to Iron Radio
00:38 Meet the Hosts
01:38 Discussion on Dietary Guidelines
02:32 Industry Comments on Food Guide
07:21 Alcohol and Dietary Guidelines
09:06 Reformulating Food Products
18:34 Iron Radio Updates and Announcements
22:21 Economic Factors in Food Choices
22:57 Study on Free Protein Bars and Meal Plans
24:15 Government Policies and Food Subsidies
25:28 Dietary Guidelines and Protein Intake
28:40 Dairy and Vegetable Recommendations
30:48 Healthy Fats and Whole Grains
34:24 Vegan and Vegetarian Nutrient Gaps
35:12 Limiting Sugars and Alcohol
39:12 Future of Food Guidelines and Obesity
41:05 Conclusion and Next Week's Preview
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Initial Reactions to the New Dietary Guidelines: Insights from Iron Radio Hosts
In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson discuss their first impressions of the new dietary guidelines. They critique the visual representation of the guidelines, debate the role of whole foods and protein in American diets, and explore the practicality of these guidelines for the general population. The conversation delves into how the guidelines compare to past versions and those of other countries, and highlights the challenges in encouraging healthier eating and exercise habits.
00:00 Introduction to Iron Radio
00:34 Hosts Introduction and Credentials
01:05 Initial Reactions to New Dietary Guidelines
02:04 Critique of the Food Pyramid
03:51 Visual and Practical Issues with the Pyramid
05:35 Historical Context and Comparisons
10:11 Global Food Guides and Final Thoughts
16:45 Global Food Guides: A Comparative Look
18:35 Iron Radio's New Broadcast and Syndication
19:46 Dr. Mike T. Nelson's Free Daily Newsletter
20:26 Upcoming Book on Dietary Supplements
21:31 Bodybuilder Diets and Practicality
25:10 The Role of Exercise in Nutrition
32:46 Reactions to the New Dietary Guidelines
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Gym Characters: The Good, The Bad, and The Hilarious | Iron Radio 2026
In the first episode of 2026, the hosts of Iron Radio— Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson—return with vibrant discussions on strength training and sports nutrition. Starting off, they address an email from a listener about the recent concerns on heavy metals in protein supplements. The episode then dives into a humorous and somewhat critical exploration of various "gym characters" we've all encountered. From "bench bouncers'" to "excessive warm-up guys," and the overlooked but impressive "strong, quiet types," the hosts detail the quirks and etiquettes (or lack thereof) in today's gym culture. Tune in for expert insights, funny anecdotes, and thought-provoking commentary on the evolving landscape of strength sports.
00:00 Introduction to Iron Radio
00:38 Meet the Hosts
01:12 Reflecting on 17 Years of Podcasting
01:30 Listener Email: Heavy Metals in Protein Powders
04:18 Gym Characters: The Warm-Up Enthusiasts
05:43 Gym Characters: The Equipment Campers
07:32 Gym Characters: The Bad Advice Givers
11:16 Gym Characters: The Screamers and the Silent Strong
17:54 A Close Call in the Gym
19:03 Iron Radio's New Broadcast Network
20:14 Dr. Mike T. Nelson's Free Daily Newsletter
20:55 Upcoming Book on Dietary Supplements
21:59 Training Spotters and Gym Etiquette
22:44 Gym Characters and Etiquette
25:51 The Rise of Gym Filming
29:33 Bodybuilding Gym Culture
31:49 Women in Strength Training
33:27 Final Thoughts and New Year Wishes
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio Year in Review 2025 and Predictions for 2026: Peptides, Trends, and More!
Welcome to another episode of Iron Radio! Hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery come together to review the key trends in strength sports and sports nutrition for the year 2025 and make predictions for 2026. They discuss the growing focus on aesthetics over performance, especially among younger athletes, and share insights on the rise of peptide supplements. The conversation also delves into the future of sports nutrition, the role of technology in personal health metrics, and how social media influences the fitness industry. If you're interested in what the future holds for strength training, sports nutrition, and the supplement market, this episode is packed with valuable perspectives and expert analysis.
00:00 Introduction and Host Introductions
01:07 Reflections on Academia and Career Shifts
01:45 Year in Review: 2025 Highlights
03:09 The Peptide Craze and Supplement Market
08:03 Regulations and Market Dynamics
12:53 Aesthetics vs. Performance in Strength Sports
16:43 The Shift from Aesthetics to Strength
17:20 The Rise of CrossFit and Its Impact
17:36 The Arnold vs. The Olympia
18:11 Iron Radio's New Broadcast and Syndication
20:04 Upcoming Book on Dietary Supplements
21:30 Active Nutrition and Market Trends
23:01 The Future of Mitochondrial Health and Longevity
23:49 The Nervous System and Wearable Devices
26:41 The Role of Personalized Nutrition
30:13 Caffeine Alternatives and Their Effects
33:00 Probiotics, Prebiotics, and Postbiotics
34:01 Predictions for Sports Nutrition Trends
34:57 High Rocks vs. CrossFit
36:34 Listener Feedback and Conclusion
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: Hypertrophy, Training Strategies, and Nuanced Insights with Ben Mayfield Smith
Welcome back to Iron Radio! In this episode, Dr. Mike T. Nelson covers for the regular hosts and brings on his friend, Australian bodybuilder Ben Mayfield-Smith. Currently prepping for an upcoming bodybuilding competition, Ben dives deep into topics related to hypertrophy, exercise selection, queuing, and more. The discussion covers detailed insights about optimizing hypertrophy through various training strategies, the importance of maintaining body composition, and the role of secondary factors like aerobic capacity. Ben also shares his experiences with new training methodologies and addressing muscle imbalances. Tune in for an in-depth conversation that offers practical tips and advanced knowledge on building muscle, ensuring effective recovery, and refining your training regimen.
00:00 Introduction to Iron Radio
00:34 Special Guest: Ben Mayfield Smith
02:08 Bodybuilding Competition Prep Insights
05:05 Training Techniques and Strategies
14:37 Debating Hypertrophy Research
29:20 Iron Radio Updates and Announcements
43:55 Applying Research to Training
44:37 Misconceptions in Stretch-Based Hypertrophy
45:29 Effective Training Techniques
49:16 Specificity in Training Programs
54:33 Rep Schemes and Muscle Group Responses
01:05:39 Secondary Factors in Hypertrophy
01:13:33 Unconventional Exercises for Hypertrophy
01:19:41 Conclusion and Resources
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
State Regulations Threaten Dietary Supplements: Iron Radio Hosts Discuss the Impact
In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson discuss a recent article by Kyle Turk concerning the growing legislative efforts by states to restrict dietary supplements, notably those used in strength sports. The discussion covers the impact of these regulations on consumer access to supplements like creatine and caffeine, the historical context of such laws, and the potential future of supplement availability. The hosts also touch on the broader implications for research and individual responsibility in navigating supplement choices.
01:11 Discussion on Dietary Supplements
01:30 State Legislation Impact on Supplements
02:50 Consumer Perspective on Supplement Bans
03:09 Historical Context and Regulatory Changes
03:59 Creatine and Misconceptions
06:14 Debate on Supplement Regulation
07:39 Pharmaceutical Influence and Market Dynamics
12:08 Personal Responsibility vs. Regulation
14:12 Understanding Public Education and Legitimate Sources
14:53 Evaluating Health Information Online
16:06 Challenges in Medical Research and Regulation
17:27 Funding and Research Biases
20:52 Legal and Regulatory Issues in Supplementation
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: Nutrition Missteps, Travel Tales, and Women's Protein Needs - Episode Recap
Welcome to another episode of Iron Radio! Your hosts, Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery dive into a mix of topics from their personal travel stories to critical insights on sports nutrition and training. This episode highlights a recent study on the effects of protein ingestion in recreationally active young females post-resistance exercise, underscoring that an additional 20 grams of whey or canola protein did not significantly increase muscle protein synthesis rates. The team also reflects on their past training and nutrition mistakes, emphasizing the importance of adequate caloric intake, understanding body signals during training, and the differences in protein needs between men and women. Join them for an engaging discussion, full of practical advice for both lifters and coaches.
00:00 Introduction and Host Introductions
00:33 Travel and Personal Updates
02:47 Research Discussion: Protein Synthesis in Females
12:02 Break and Show Updates
15:07 Main Topic: If I Knew Then What I Know Now
28:54 Closing Remarks and Seasonal Greetings
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Holiday Gratitude and the Power of Coffee: Iron Radio Hosts Share Their Thanks
Join Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson for a special Thanksgiving episode of Iron Radio. The hosts discuss their gratitude for various aspects of strength sports and nutrition, including the benefits of coffee, the resilience of their bodies, and the evolution of fitness technology. Dive into topics ranging from historical coffee anecdotes to the impact of social media on fitness and the importance of maintaining bodily health. Filled with personal insights and practical tips, this episode is a celebration of gratitude in the fitness community.
01:11 Thankfulness and Coffee Talk
03:31 Coffee History and Industry Insights
08:17 Gratitude for Ruminant Animals
10:43 Appreciation for Physical Health
13:59 Lifting and Performance Reflections
15:49 Front Squat vs. Back Squat Debate
17:13 The Evolution of the Fitness Industry
18:27 Supplements and Functional Foods
20:59 The Role of Social Media in Fitness
24:16 Advancements in Fitness Technology
28:35 Thanksgiving Reflections and Cyber Week
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: Exploring the Science and Applications of Whole Body Vibration Training
Join hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery in this episode of Iron Radio as they dive into the world of Whole Body Vibration Training (WBVT). They discuss a recent meta-analysis on the effectiveness of WBVT for body mass reduction. The hosts share their insights on muscle activation, neuromuscular, and metabolic benefits, and the potential age-related effects. They also explore the importance of mastering basics before tweaking methodologies and the value of learning from experienced professionals. Stay tuned for news, science, and practical insights for strength sports and sports nutrition enthusiasts.
01:57 Whole Body Vibration Training: A Deep Dive
04:59 Practical Applications and Personal Experiences
12:12 Iron Radio's New Format and Future Plans
15:10 The Path to Mastery in Strength and Conditioning
26:24 The Evolution of Supplements and GH Studies
27:28 The Importance of Experience and Learning from Mistakes
29:26 The Value of Mentorship and Direct Learning
32:48 The Role of Conferences and Networking
36:13 Balancing Theory and Practice in Training
39:57 Concluding Thoughts on Continuous Learning
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Effort vs. Discipline: Maximizing Performance and Training Success | Iron Radio
Join Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson in this episode of Iron Radio as they delve into the critical topics of effort and discipline in training. Learn how to balance intensity and consistency to reach your athletic goals, cultivate effort in youth athletes, and recognize the importance of both mental and physical preparation. With practical examples from personal experiences and coaching, this discussion provides valuable insights for athletes and trainers alike. Discover the nuances of pushing limits while maintaining optimal recovery to achieve peak performance.
01:23 Discussing Effort and Discipline
02:49 Teaching Effort to Youth Athletes
04:49 Effort in Powerlifting and Sports
09:15 Consistency vs. Effort in Training
16:40 Iron Radio Updates and Announcements
18:31 New Book on Dietary Supplements
19:37 Cultivating Effort in Training
20:03 Overcoming Gym Slumps
20:27 The Power of Discipline
20:56 Effort Through Reps
21:29 Mental Fortitude in Training
22:01 Skill vs. Effort in Athletics
22:19 Arnold's Philosophy on Effort
22:53 Advanced Training Strategies
23:37 Coaching Techniques for Effort
27:26 Positive Reinforcement in Youth Sports
29:34 Championing Small Wins
31:39 Balancing Effort and Recovery
34:38 Final Thoughts on Coaching
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Strength, Adversity, and Real-Life Heroism: Surviving a Pit Bull Attack
In this gripping episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike T Nelson, and Dr. Lonnie Lowery delve into the real-life harrowing experience of Phil's wife, who survived a vicious pit bull attack thanks to her strength training and mental fortitude. The discussion covers the importance of being physically strong and mentally prepared to handle unexpected adversities. They also address a news clip about the dangers of lead accumulation in protein powders and its health implications. Tune in for an episode that highlights the profound impact of fitness and resilience in life-threatening situations.
00:00 Introduction and Hosts' Backgrounds
01:22 Discussion on Lead in Protein Powders
04:46 Main Topic: Strength and Being Harder to Kill
04:56 Phil's Wife's Dog Attack Incident
08:41 The Importance of Physical and Mental Fortitude
12:38 Fitness Standards for Mail Carriers
23:30 Conclusion and Final Thoughts
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio Talks Supplements, Protein Powders, and Home Cooking Trends
Join Dr. Lonnie Lowery and Dr. Mike T. Nelson on the Iron Radio podcast as they dive into the latest studies and trends in dietary supplements, protein powder contamination, and the resurgence of home cooking. They discuss the intricacies of supplement claims, the validity of consumer concerns about heavy metals in protein powders, and surprising trends in home cooking. This episode offers a comprehensive look at the intersection of nutrition science and everyday practicalities. Tune in for expert insights, practical dietary advice, and an engaging roundup of current nutrition news.
01:41 News Roundup: Dietary Supplements and Home Cooking Trends
02:21 Protein Powder Contaminants: Lead and Heavy Metals
04:00 Consumer Reports and Protein Safety
10:43 Variety in Diet and Food Safety Concerns
22:43 Iron Radio Updates and Announcements
24:36 Upcoming Book on Dietary Supplements
25:41 Discussion on Supplement Health Claims
27:02 Types of Supplement Claims
30:54 Consumer Misunderstanding of Health Claims
36:14 Trends in Home Cooking
40:55 Quick and Healthy Meal Ideas
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio Episode: Peak Week Strategies and the Science of Glycogen Loading
In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike Nelson, and Dr. Lonnie Lowery discuss a range of topics including updates on NAD Boosters and NMN, the complexities of glycogen depletion and reloading for bodybuilding contests, and practical tips for peak week preparations. The hosts share their experiences, scientific insights, and recommendations for managing diet and supplements during the critical pre-contest period. They also touch on the importance of staying hydrated and the value of walking for maintaining fitness. Tune in for expert advice on becoming more resilient, recovering faster, and optimizing performance.
00:44 Upcoming Events and Announcements
02:09 Listener Feedback and NAD Boosters Discussion
02:52 FDA Regulations and Supplement Industry Insights
05:23 NAC and Its Benefits
12:43 Iron Radio Updates and New Projects
15:42 Listener Mail: Glycogen Depletion and Reloading
18:55 Creatine and Carb Loading Strategies
19:19 Performance Enhancing Drugs and Water Retention
20:09 Best Practices for Endurance and Physique Athletes
21:56 Carb Loading for Female Athletes
23:03 Avoiding Peak Week Mistakes
26:36 Fluid Swings and Weight Management
29:30 The Benefits of Walking for Weight Loss
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Common Training Mistakes and How to Avoid Them | Iron Radio
In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike Nelson, and Dr. Lonnie Lowery dive into the mistakes they've made in their training journeys. They discuss the pitfalls of overtraining, the importance of individualized assessments, and the drawbacks of certain training techniques like purposeful speed work. The conversation also highlights the significance of progressive overload, the balance between training volume and intensity, and the need for adaptation based on individual needs. Tune in for valuable insights and lessons learned to help optimize your training regimen.
01:22 Listener-Generated Series: Training Mistakes
04:10 Overtraining and Recovery Insights
06:50 Personal Experiences with Training Programs
18:00 Iron Radio Updates and Announcements
21:40 The Importance of Training Intensity
23:01 Coaching and Calling Numbers
23:54 Understanding Different Lifter Types
25:17 The Science Behind Lifting Techniques
28:41 Adjusting Training for Raw Lifting
30:43 Identifying and Addressing Neurological Issues
35:07 The Value of Simplicity in Training
37:55 Modifying Exercises to Avoid Pain
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: Supplements That Didn't Work - Mistakes & Surprises
In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike Nelson, and Dr. Lonnie Lowery discuss a listener’s intriguing question about supplement experiments that didn’t work out. They share their personal trials with various supplements like NAD boosters, Beta-Alanine, and old-school pro-hormones. The team reflects on why certain supplements didn’t yield results as expected and unveil those that surprisingly did, such as creatine and collagen. Tune in as they also delve into recently emerging supplements like lithium orotate and provide insights into individual responses to commonly-used substances in the strength and bodybuilding communities.
00:00 Introduction and Hosts' Backgrounds
01:52 Listener Question: What Didn't Work?
02:45 NAD Boosters: A Personal Experience
08:14 Beta Alanine: Trials and Tribulations
14:06 Ephedrine Caffeine Stack: Benefits and Drawbacks
19:11 The Reality of Fitness Models
21:00 Iron Radio's New Broadcast Network
22:12 Dr. Mike T. Nelson's Daily Newsletter
22:53 Upcoming Book on Dietary Supplements
23:59 Surprising Benefits of Creatine and Collagen
26:27 The Role of Glutamine in Overtraining
28:48 Personal Supplement Mistakes
34:21 Exploring Lithium Orotate
37:45 Potential Benefits of Yohimbine HCL
38:57 Conclusion and Next Episode Teaser
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: Tips for Overcoming Training Plateaus and Maintaining Motivation
In this episode of Iron Radio, hosts Phil Stevens, Dr. Mike Nelson, and Dr. Lonnie Lowery discuss strategies for maintaining motivation in training, even when hitting plateaus or dealing with low energy. The team responds to listener comments and emails, sharing tips for incorporating vegetables into your diet through smoothies, managing workout intensity, and the importance of just showing up to train, especially during periods of low motivation. Personal experiences with fitness challenges and solutions for progression, both physically and mentally, are highlighted, making this a valuable conversation for athletes at any level.
00:57 Listener Comments and Motivation Tips
05:20 Punching the Clock: Discipline Over Motivation
10:15 Managing Fatigue and Recovery
16:21 Starting Late in Master's Class Lifting
18:41 Iron Radio's New Broadcast and Syndication
20:34 Upcoming Book on Dietary Supplements
21:43 Listener Email: Lifting Journey and Green Drinks
25:19 The Benefits of Increased Fruit and Vegetable Intake
26:57 Fair Life Milk: A High-Protein, Low-Sugar Option
29:12 Dealing with Aging and Joint Health
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: New Changes to Dietary Recommendations and Fruit & Veggie Intake Analysis
In this episode of Iron Radio, Dr. Lonnie Lowery and Dr. Mike Nelson discuss upcoming changes to dietary recommendations set to be implemented by 2029, including the discontinuation of the Acceptable Macronutrient Distribution Range (AMDR) and shifting the focus from "apparently healthy" individuals to the general population. They analyze the complexity of these recommendations and speculate on potential implications for nutrition guidelines. Additionally, the duo examines a study on the effectiveness of skin spectrometry in measuring fruit and vegetable intake, offering insights into practical applications and potential benefits for nutritional assessments. Tune in for an in-depth analysis on these pertinent topics and more.
01:08 New Dietary Reference Intakes (DRIs) for Macros
02:10 Dropping the AMDR and Its Implications
04:08 Shift from 'Apparently Healthy' to General Population
14:24 Iron Radio Updates and Announcements
16:17 New Book on Dietary Supplements in Sports Performance
17:27 Tech Gadgets for Measuring Fruit and Vegetable Intake
20:11 Surrogate Markers and Dietary Recalls
20:43 Carotenoids and Micronutrient Intake
21:28 Challenges in Dietary Reporting
22:54 Practical Tips for Increasing Veggie Intake
28:36 Spectrophotometer and Glycation Meters
32:04 Organic vs. Non-Organic Debate
32:57 Frozen Fruits and Practicality
34:25 Concluding Thoughts and Next Episode Teaser
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Baking Soda for Endurance, Motivation in Sports, and Supplement Insights
In this episode of Iron Radio, Coach Phil Stevens and Dr. Lonnie Lowery delve into listener mail, discussing the use of baking soda to enhance endurance and reduce fatigue during high-volume weight training sessions. They also explore the impacts of various supplements, like creatine and beta-alanine, on muscle buffering and performance. The conversation shifts to motivation and effort in both youth and adult athletes, emphasizing the challenges coaches face in instilling a strong work ethic in their trainees. Dr. Lowry highlights his recent book on dietary supplements, now available for pre-order on Amazon. Tune in for an engaging discussion on sports nutrition, training strategies, and the drive needed to excel in athletics.
00:55 Listener Mail: Baking Soda for Endurance
01:50 Discussion on Muscle Acidity and Supplements
03:58 High Rep Training and Muscle Buffering
07:44 Upcoming Topics and Book Announcement
09:45 Motivation and Effort in Training
15:59 Understanding the Competitive Drive
17:25 Recognizing Mental Health in Athletes
18:17 Dealing with Unmotivated Team Members
19:08 The Importance of Effort in Team Sports
20:19 Gym Culture and Effort
20:58 Challenges in Coaching Youth Sports
22:40 The Role of Goal Setting
27:19 Effort vs. Perfect Plans in Training
28:28 Conclusion and Listener Engagement
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: Debunking Myths About Creatine and Protein Supplements
In this episode of Iron Radio, Coach Phil Stevens, Dr. Mike Nelson, and Dr. Lonnie Lowery tackle misinformation surrounding creatine and protein supplements, addressing recent media claims and listener questions. The hosts dive into the myths about performance enhancers, discuss the science behind supplements, and emphasize the need for continuous education to combat widespread falsehoods. They also share insights from personal and professional experiences, including working with athletes and debunking common misconceptions. Tune in for a comprehensive discussion on the benefits and safety of dietary supplements backed by decades of research.
00:00 Introduction and Hosts' Backgrounds
02:24 Listener Mail: Creatine and Protein Controversies
07:44 Debunking Myths: Creatine and Kidney Dysfunction
08:42 Athlete Anecdotes and Misconceptions
10:03 Scientific Evidence and Expert Opinions
14:23 The Protein Craze: Misinformation and Echo Chambers
15:59 Debunking Protein Myths
17:08 Social Media and Misinformation
17:28 The High Protein Craze in Advertising
18:33 The Importance of Source Literacy
19:04 The Role of Skepticism in Science Communication
19:21 The Absolute Truth: Triggering with Facts
24:24 Creatine and Youth Sports
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Old School vs Modern Methods in Bodybuilding and Powerlifting
In this episode of Iron Radio, hosts Coach Phil Stevens and Dr. Lonnie Lowery discuss the differences between old school and modern methods for bodybuilders and powerlifters. They dive into recent trends in the fitness industry, including bizarre practices like using pendulum crystals for supplement recommendations. Phil shares his take on the efficacy of traditional training methods versus new gimmicks and stresses the importance of foundational barbell exercises and progressive resistance. The conversation also touches on the pitfalls of modern tracking tools and apps, and how overcomplicating workouts can hinder progress. Tune in for insightful opinions on navigating the fitness world, whether you're a beginner or a seasoned athlete.
00:00 Introduction and Hosts' Backgrounds
00:58 Old School vs. Modern Methods for Bodybuilders and Powerlifters
01:12 The Pendulum Crystal Trend in Fitness
03:46 Rational Old School Training Techniques
07:17 Modern Methods and Their Efficacy
18:41 Tracking and Its Pitfalls
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Navigating New Dietary Guidelines & Returning to Training After a Layoff | Iron Radio Episode
In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike Nelson, and Dr. Lonnie Lowery discuss new 2025 dietary guidelines and their implications for strength and muscle sport athletes. They cover key themes such as dietary flexibility, nutrient density, and the importance of defining food groups and subpopulations. Additionally, the hosts explore strategies for returning to training after an extended layoff, emphasizing the importance of starting slow to avoid injuries and discussing the physiological and psychological aspects of getting back into exercise. The conversation also touches on the challenges of maintaining fitness as we age and the need for dedicated cardio training.
00:00 Introduction and Host Introductions
01:00 News: Upcoming Dietary Guidelines
01:30 Scientific Report Highlights
03:25 Dietary Patterns and Food Groups
05:21 Research Gaps and New Areas
06:23 Discussion on Plant-Based Proteins
10:36 Coming Back from an Extended Layoff
17:13 Struggles of Maintaining Fitness
17:52 Balancing Life and Fitness
18:28 The Importance of Consistency
19:23 Understanding Body Weight Set Points
22:30 Rebuilding Fitness After a Break
26:24 Cardio for Lifters
32:14 Challenges of Aging and Fitness
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Everything You Need to Know About Peptides and Sports Supplements: Iron Radio Podcast
In this episode of Iron Radio, strength coach and powerlifter Phil Stevens, Dr. Mike Nelson, creator of the Flex Diet Cert, and nutrition and exercise physiology professor Dr. Lonnie Lowery discuss a range of topics focused on dietary supplements and peptides in sports performance. They highlight the new book 'Dietary Supplements in Sports Performance' by Lonnie Lowry and Kim Muller and the growing interest in peptides within the fitness community. The conversation includes cautionary advice on the use of peptides due to limited human data, safety concerns, and the issues surrounding unregulated supplement markets. The hosts also reminisce about past trends in sports supplements, emphasize the irreplaceable value of exercise, and caution against relying solely on new chemical compounds for performance enhancement.
00:00 Introduction and Host Introductions
01:30 Dr. Lonnie Lowery's New Book on Dietary Supplements
04:43 Discussion on Peptides in the Fitness Industry
10:07 Concerns and Experiences with Peptides
14:27 Challenges in Peptide Research and Regulation
20:39 Skepticism About Creatine
21:56 The Peptide Craze
27:11 The Role of Marketers
28:39 Exercise vs. Supplements
34:21 Growth Hormone Insights
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Reviving Fitness Standards and Coaching Wisdom
In this episode of Iron Radio, Coach Phil Stevens, Dr. Lonnie Lowery, and special guest Dan John discuss various aspects of fitness and coaching. They reminisce about past fitness standards, examine the current state of youth fitness, and offer insights into effective coaching and training philosophies. Topics include the return of the Presidential Fitness Test, the importance of general physical preparation, and strategies for motivating young athletes. Dan John also shares his own fitness journey, authorship, and coaching career spanning several decades.
00:00 Introduction and Host Introductions
00:38 Guest Introduction: Dan John
02:00 Dan John's Fitness Philosophy
03:56 Current Projects and Personal Updates
07:20 The Art and Science of Coaching
17:45 Simplifying Complex Concepts
27:30 Personal Experiences and Lifelong Learning
34:23 Introduction to Iron Radio's New Format
35:46 Presidential Fitness Test Returns
36:31 Discussion on Physical Education Standards
38:04 Historical Perspective on Fitness Tests
42:02 Challenges in Modern Physical Education
48:02 Strategies for Improving Fitness in Schools
58:41 Parental Responsibility in Education
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: The Evolution of Weight Loss and Strength Sports
Join Coach Phil Stevens, Dr. Mike Nelson, and Dr. Lonnie Lowery in this engaging episode of Iron Radio as they dive into the latest news and trends in strength sports and nutrition. The hosts discuss the anticipated FDA approval of the oral semaglutide weight loss pill, the implications of weight stigma on physical and psychological health, and the ever-changing landscape of dietary information. Also, they reflect on the recent passing of Hulk Hogan and share insights into the influences that drive people in strength sports. Tune in for expert commentary and thought-provoking discussion!
01:37 Listener Email: New Weight Loss Pill
02:47 Discussion on Weight Loss Medications
11:00 Hulk Hogan's Death and Impact
12:53 General Health and Fitness Insights
14:37 The Information Bubble and Nutrition Misconceptions
15:21 Understanding Food Labels and Misleading Marketing
17:13 Weight Stigma and Social Identity
20:50 The Struggles of Weight Management
21:50 The Importance of Growth Mindset in Fitness
24:12 Challenges of Being a Large Athlete
28:20 Concluding Thoughts on Social Identity and Fitness
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike T Nelson, and Dr. Lonnie Lowery discuss the recent shift in fitness trends from strength-based training to aesthetic-focused workouts. They explore the rise of powerlifting and Olympic weightlifting thanks to CrossFit, and the subsequent swing back to physique training driven by social media influencers and the supplement industry. The conversation also touches on the increased female participation in bodybuilding, the role of hormone replacement therapy (HRT) clinics, and the surge in the global supplement market. Tune in for an insightful discussion on how the pendulum swings in the fitness industry and the implications of these trends.
00:59 Shift from Aesthetics to Functional Lifting
01:45 The Rise of Powerlifting and Olympic Weightlifting
02:30 Backlash and Return to Aesthetics
04:25 Market Trends and Supplement Industry
10:15 Impact of COVID-19 on Fitness Trends
11:58 Challenges in Bodybuilding and HRT Clinics
14:46 Exploring TRT and Peptide Clinics
15:27 Shady Practices in Hormone Clinics
16:00 The Evolution of Longevity Clinics
16:44 Normalization and Accessibility of Enhancements
18:41 Women and Polypharmacy in Bodybuilding
20:45 Concerns Over Medical Advice and Optimization
23:11 The Return of Bodybuilding Trends
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
The Role of Aggression in Youth Sports and Protein Myths Debunked
Join hosts Coach Phil Stevens, Dr. Lonnie Lowery and Dr. Mike T Nelson in this engaging episode of Iron Radio. They explore the challenges of instilling healthy aggression and competitiveness in young athletes while balancing mental and physical toughness. The conversation also delves into the myths surrounding high protein intake and its alleged harms, with insights backed by recent research. Tune in for practical tips on coaching youth in contact sports, optimizing gym performance, and understanding dietary guidelines.
00:59 Upcoming Talks and Wearable Technology
05:28 High Protein Diets: Myths and Facts
21:12 Iron Radio Updates and Announcements
23:37 The Decline of Aggression in Youth Sports
31:37 Managing Energy in Competitions
32:30 Teaching Aggression to Young Athletes
33:00 Balancing Aggression Based on Individual Traits
33:15 Coaching Strategies for Different Positions
36:32 Mental Resilience and Physical Toughness
37:58 Human Dynamic Range in Sports
42:29 Training Kids for Mental and Physical Toughness
50:46 Finding the Right Coach
55:29 Positive Reinforcement in Coaching
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this special holiday episode of Iron Radio, Dr. Lonnie Lowery and Dr. Mike T Nelson discuss protein myths, the ongoing debate around dietary protein requirements, and practical tips for getting lean. They explore the relationship between high protein intake and body composition, the importance of protein quality, and the potential pitfalls of focusing solely on protein without considering other macronutrients. The episode also covers new insights from the American Journal of Clinical Nutrition, and provides listeners with actionable advice on optimizing their protein intake for better muscle mass and fat loss.
01:18 Flexible Meathead Cardio and Nutrition
03:21 Protein and Its Impact on Leanness
04:25 Debating Protein Requirements
16:46 Iron Radio Updates and Announcements
19:08 Practical Protein Consumption Tips
26:33 Debunking High Protein Diet Myths
28:32 Practical Tips for High Protein Diets
30:34 Meal Prep Strategies for Success
31:44 The Benefits of Grilled Chicken
33:48 The Importance of Protein Quality
36:33 Adjusting Protein Intake for Better Results
38:43 The Role of Protein in Body Composition
40:17 Balancing Protein and Fat for Optimal Health
44:22 The Science Behind Protein and Weight Management
52:57 Final Thoughts and Practical Advice
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio: The Importance of Physical Activity and Strength Coaching in Schools
In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike Nelson, and Dr. Lonnie Lowery discuss the critical role of physical education, strength coaching, and nutritional education in schools. They reflect on the decline of physical activity in American schools since the 70s and 80s, its impact on children's health, academic performance, and social skills, and the essential role parents play in fostering an active lifestyle for their kids. They also touch on recent findings from the 22nd annual ISSN conference and share insights into optimizing youth athletic development. Join the discussion as they delve into addressing these pressing issues and promoting a healthier future for the younger generation.
00:00 Introduction and Hosts' Backgrounds
01:14 Highlights from the ISSN Conference
01:49 Discussion on Enhanced Games and Sports Science
03:14 Reflections on the ISSN Conference
09:59 Iron Radio Updates and Announcements
12:24 The Importance of Physical Education in Schools
28:58 Balancing Academics and Athletics
29:36 Homeschooling Insights
30:11 The Importance of Physical Activity
31:18 Making Exercise Fun for Kids
31:48 Accidental Exercise and Fun Competitions
33:46 Encouraging Consistent Practice
35:11 The Problem with Participation Trophies
40:32 Intrinsic Motivation and Early Development
45:54 Addressing Athletic and Academic Challenges
48:52 The Role of Parents in Physical Activity
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, strength coach and powerlifter Coach Phil Stevens, along with Dr. Mike Nelson, discuss the latest in their training routines, listener milestones, and relevant news. Topics include the importance of nutrition periodization for long-term strength and physique goals, balancing specificity with variety in training, and the upcoming inclusion of NFL players in Olympic flag football. The hosts also address listener questions on training and nutrition, offering valuable insights and practical advice for athletes of all levels. Tune in for engaging banter and key takeaways to enhance your training and performance.
00:39 Hosts' Personal Updates
03:22 Listener Milestones and NFL News
06:40 Iron Radio Updates and Announcements
09:03 Training Specificity vs. Variety
20:38 Understanding Asymmetry in Athletes
21:31 Physique and Bodybuilding Training Approaches
23:11 Advanced Physique Training Strategies
23:56 Strength Training and Volume
29:26 Nutrition Periodization for Strength and Physique
36:18 Practical Nutrition Tips for Competitions
40:18 Caffeine and Performance
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, hosts Phil Stevens and Dr. Lonnie Lowery tackle various topics including advancements in dietary supplement research by the NIH and the Office of Dietary Supplements, prehab strategies for surgical resilience focusing on nutrition, and an update on the controversial Enhanced Games. They discuss the impact of dietary supplements, the importance of pre-surgery nutritional status, and the challenges faced by the enhanced games due to regulatory and organizational scrutiny. The hosts also share their personal experiences and insights into staying fed and training through injuries. Tune in for a shorter, yet information-packed episode featuring news, banter, and expert opinions in the world of strength training and sports nutrition.
00:00 Introduction and Hosts' Backgrounds
00:43 Episode Overview and Technical Issues
01:10 Strength and Dietary Supplement News
01:23 Discussion on Dietary Supplement Research
07:39 Prehab Strategies for Surgery
15:08 Comparing Intense Workouts to Surgery
15:47 Iron Radio's New Broadcast and Syndication
16:58 Dr. Mike T. Nelson's Free Daily Newsletter
18:12 Enhanced Games and PEDs in Sports
22:58 Olympics vs. Enhanced Games
26:35 Challenges in Strength Sports
27:26 AI in Research Summarization
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, hosts Dr. Lonnie Lowery and Dr. Mike Nelson dive into the controversial topic of 'The Sugar Diet,' popularized by Mark Bell. They discuss the potential risks and benefits of a diet high in sugar and low in fat and protein. The hosts also examine recent studies on sugar intake and its links to diabetes, aging, and metabolic health. Finally, they touch on the accuracy of continuous glucose monitors in non-diabetic individuals and the overall impact of sugar on athletic performance and general health.
00:00 Introduction and Hosts' Backgrounds
01:06 Discussion on the Sugar Diet
03:17 Critique of the Sugar Diet
05:46 Historical Perspectives on Diet and Exercise
06:56 Scientific Studies on Carbohydrate Metabolism
10:23 Practical Implications and Personal Experiences
18:03 Concerns About Sugar and Aging
23:19 Break and Show Updates
25:57 Review of Recent Studies on Sugar and Diabetes
30:34 Analyzing Physical Activity in Studies
31:01 The Impact of Sugar-Sweetened Beverages
33:09 AARP's Take on Sugar and Aging
34:27 Epigenetic Aging and Sugar Intake
44:04 Continuous Glucose Monitoring Accuracy
46:49 Personal Experiences with Glucose Monitors
54:55 Diet Trends and Predictions
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Join Phil Stevens, Dr. Mike Nelson, and Lonnie Lowry as they dive into the latest buzz in the sports world – the Enhanced Games. This episode covers the concept, events, athlete motivations, and the ethical and legal implications of this revolutionary approach to competitive sports. With a focus on transparency and peak performance, the Enhanced Games promise to be a groundbreaking event. Tune in to hear expert insights and lively discussions on the future of athletics.
01:16 Questioning the Relationship Between Fitness and Mortality
05:59 Timing of Physical Activity and Its Impact on Health
13:59 Iron Radio Updates and Announcements
16:24 The Enhanced Games: A New Era in Competitive Sports
28:40 Sponsorship Controversies and PEDs
30:39 Health Parameters and Legal Gray Areas
32:00 Impact on Athletes and Sports
34:26 Viewership and Media Coverage
37:56 Future of Enhanced Games
44:48 Community Engagement and Final Thoughts
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, hosts Phil Stevens, Dr. Mikey Nelson, and Lonnie Lowry delve into a variety of topics. They discuss the benefits of seafood for neurocognitive development according to recent studies, the latest craze of the sugar diet pushed by Mark Bell, the alarming trend of quick-changing diets and extreme PED usage among young athletes, and the potential overwhelming influence of AI on the future of information quality and validity. Plus, they touch on Mark Felippe's recent hiring by the Chicago Bears as a strength coach. Finally, the hosts reflect on the changing landscape of strength coaching, social media influence, and the misleading nature of some popular fitness trends.
00:00 Introduction and Host Introductions
01:21 Seafood and Brain Health: A Deep Dive
07:13 Personal Seafood Consumption Habits
14:40 Strength Coach News: Mark Felippe Joins the Chicago Bears
16:58 Iron Radio Updates and Announcements
19:24 The Controversial Sugar Diet Craze
21:13 Debunking Diet Trends
21:33 The Responsibility of Influencers
22:57 The Impact of Social Media on Fitness
27:32 The Dangers of Performance Enhancing Drugs
31:57 The Future of AI in Fitness
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Join Iron Radio as Dr. Mike Nelson provides a fascinating review of recent research on optimal protein intake for middle-aged and older adults. Delve into a study by Dr. David Church from the Journal of Nutrition, examining protein turnover with different daily protein intakes in a two-meal pattern. Additionally, explore an in-depth review of metabolic flexibility, focusing on its implications for individuals with type 2 diabetes. Discover key findings and practical insights for optimizing your diet and metabolic health in this informative episode.
01:20 Research Review: Protein Intake Study
04:38 Study Findings and Conclusions
06:19 Practical Implications of Protein Intake
09:01 Metabolic Flexibility Study Overview
12:09 Study Results and Analysis
17:52 Final Thoughts and Next Episode Preview
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, Coach Phil Stevens, Dr. Mike Nelson, and Dr. Lonnie Lowery discuss the latest research on dietary inflammation, highlighting food groups like fruits, vegetables, whole grains, and legumes that reduce inflammation. They contemplate the nuances of omega-6 and omega-3 fatty acids and their impacts on the body. The episode also transitions into a discussion on the lasting impact of passing on knowledge. Phil and Mike share personal experiences and effective strategies for coaching and influencing the next generation, whether in nutrition, fitness, or personal development. This episode is packed with insights on how to make a meaningful difference through mentorship and example.
01:27 Research Paper Discussion: Dietary Inflammation
03:12 Food Groups and Inflammation
05:58 Debate on Red Meat and Dairy
12:18 Starches and Alcohol
16:26 Omega-6 vs. Omega-3 Debate
21:57 Olive Oil and Mediterranean Diet
23:44 Introduction and Break
24:00 Iron Radio Updates
25:10 Dr. Mike's Free Newsletter
26:24 Passing on Knowledge: The Importance of Enjoyment
28:18 Positive Reinforcement in Fitness and Nutrition
31:09 Leading by Example
32:43 The Role of Social Media in Knowledge Sharing
37:25 The Importance of Commitment and Skin in the Game
41:23 Legacy and Impact on Future Generations
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike Nelson, Coach Jerell, and Dr. Lonnie Lowery discuss recent studies on the impact of cold water immersion on muscle protein synthesis and recovery. Dr. Nelson shares insights from a study published in March 2025, examining how post-exercise cooling affects blood flow and amino acid incorporation into muscle tissue. The team debates the pros and cons of cold water immersion, particularly for muscle hypertrophy and recovery, and shares personal experiences and practical applications. Later, they delve into the mind-muscle connection, exploring its use in both bodybuilding and strength training, and how to effectively incorporate this technique into workouts. The conversation wraps up with a discussion on posing in bodybuilding and how internal and external cues affect performance.
01:16 Muscle Protein Synthesis and Cold Water Immersion
08:18 Practical Applications and Public Perception
22:53 Iron Radio Updates and Announcements
25:16 Mind-Muscle Connection: Bodybuilders vs. Athletes
31:08 Effective Rowing Techniques
31:48 The Importance of Slowing Down
35:21 Mind-Muscle Connection
39:11 Neural Reeducation Insights
46:01 Practical Tips for Strength Athletes
51:26 Posing and Performance in Bodybuilding
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Welcome to Iron Radio, hosted by Phil Stevens, Dr. Mike Nelson, and Lonnie Lowry. Join us this week as we delve into the latest study on the anabolic effects of vegan versus omnivorous diets in older adults. Learn about the role of physical activity, protein quality, and well-planned meals in muscle protein synthesis. This episode also explores the balance between fitness and life, stressing the importance of relaxation even for elite athletes, and the benefits of having diverse interests outside of training. Tune in for expert insights and practical advice!
01:07 Lonnie Lowry's Introduction and Book Announcement
01:52 Discussion on Meta-Analyses and Research Evolution
02:51 Vegan Diets and Muscle Building in Older Adults
03:45 Study Findings on Vegan vs. Omnivorous Diets
06:15 Practical Implications of Vegan Diets
10:42 Challenges of Vegan Diets for Athletes
18:13 Transition and Podcast Updates
18:24 Balancing Fitness and Life
28:17 The Elite Mindset: Training and Progress
29:16 Balancing Intensity and Relaxation
30:53 Tracking and Letting Go
31:37 The Role of Coaches and Stress Management
32:53 Relaxation and Mental Health in Fitness
35:58 Client Goals and Program Adherence
37:38 The Importance of Recreation and Balance
42:09 Experimentation and Flexibility in Training
49:23 Concluding Thoughts and Advice
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, hosts Phil Stevens, Dr. Mc Nelson, and Coach Durrell discuss recent developments in powerlifting, including the controversy surrounding the IPF's ban on super stiff knee sleeves. They explore the intricacies of powerlifting equipment, the monetary aspects behind equipment approval, and the challenges faced by athletes and rule-makers. The discussion also covers the health and fitness world, touching on studies linking push-up capacity to heart health and the surprising revelations about fitness levels from simple exercises. The episode provides a deep dive into the mechanics of strength training, powerlifting gear, and the importance of maintaining general conditioning for overall health.
01:58 Powerlifting News: IPF Bans Super Stiff Knee Sleeves
04:27 The Evolution and Controversy of Powerlifting Gear
07:29 Personal Experiences with Powerlifting Equipment
18:24 Pushups and Heart Health: New Findings
22:45 Exercise Science and Physical Culture
24:05 The Pushup Dilemma
25:37 CrossFit and Exercise Form
29:14 Tactical Strength Challenge and RKC
34:34 Kettlebell Training Insights
39:10 General Conditioning and Strength Training
40:18 Conclusion and Upcoming News
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, hosts Phil Stevens and Dr. Mike Nelson discuss the latest powerlifting world records, including both men's and women's achievements. They delve into essential training concepts such as the natural peaks and valleys athletes experience, the importance of long-term planning, and the value of understanding personal limits. The conversation extends to the differences in training approaches and the importance of raising one's average performance level rather than focusing solely on peak moments. This episode is packed with insights for both new athletes and seasoned veterans.
00:00 Introduction and Host Introductions
01:40 Recent Powerlifting Records
04:46 Peaks and Valleys in Training
07:17 Tracking Progress and Incremental Gains
16:05 Out of Bed Strength and Real-World Applications
20:27 The Importance of Peaks and Valleys in Sports
25:24 The Patience of Strength Athletes: Then vs. Now
26:43 The Impact of Anabolics on Modern Training
27:38 Misconceptions About Training and Progress
28:41 The Importance of Training Maturity
30:30 Maintaining Strength and Fitness with Age
31:55 The Value of Consistency in Training
33:56 Setting Realistic Expectations and Goals
39:53 Leading by Example: Inspiring Future Generations
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, hosts dive into tongue-in-cheek advice on how to ensure you become a typical 40 or 50-year-old with average health and fitness. From recommendations like avoiding discomfort, dropping cardio, eating like you're in your twenties, and not rehabilitating injuries, to amusing life hacks like never getting on the ground and relying solely on medications to fix health issues, the crew humorously discusses what NOT to do if you want to maintain peak performance as you age. Tune in for an interesting take on fitness and longevity!
01:21 Discussion on Plant-Based Diets and Protein Adequacy
05:15 Debate on Veganism and Athletic Performance
17:14 Iron Radio Updates and Announcements
19:40 How to Age Like the Average Person
23:06 Avoiding Stimulants for Better Aging
24:38 Shifting Focus in Training
25:33 The Importance of Staying Engaged
25:58 Bad Advice: Ignoring Discomfort
28:10 Dietary Habits to Avoid
30:31 The Pitfalls of Avoiding Rehabilitation
31:45 Dropping Cardio and Dynamic Movements
37:29 Relying on Medication Over Lifestyle Changes
39:20 Final Thoughts and Humorous Takeaways
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, hosts Coach Phil Stevens and Dr. Lonnie Lowery, delve into the evolving landscape of sports and active nutrition, touching upon the mainstreaming of sports supplements among non-athletes and the pandemic's impact. They discuss how modern marketing strategies are pushing 'active nutrition' products to everyone, not just athletes. The hosts also tackle the alarming decline of average testosterone levels over the decades and the societal and health implications of this trend. As they critique the insurance and healthcare systems for not addressing root health causes, they underscore the importance of personalized medical care and preventative measures like comprehensive blood tests. They wrap up with pressing concerns about how lifestyle, diet, and environmental factors contribute to today's health challenges.
00:45 Discussion on Sports Nutrition Trends
02:09 Active Nutrition and Market Insights
03:56 Critique of Non-Athletes Using Sports Supplements
04:46 Pandemic's Impact on Health and Fitness
16:06 Testosterone Levels and Health Trends
27:06 The Impact of Lifestyle and Diet on Health
28:02 Environmental Factors and Athletic Performance
28:43 Processed Foods and Overcoming Poor Diets
29:51 Challenges in Testosterone Replacement Therapy
31:16 The Profit Motive in Healthcare
33:01 The Importance of Personalized Medical Care
35:46 Encouraging Preventative Health Measures
39:42 Navigating the Healthcare System
45:58 Concluding Thoughts on Health and Wellness
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, hosts Coach Phil Stephens, Dr. Mike T. Nelson, Coach Jerell, and Dr. Lonnie Lowery dive deep into the latest news and trends in fitness and nutrition. They discuss the insidious tactics the food industry uses to make their products more addictive in response to the rise of GLP-1 medications, including the role of "snack engineers" and hyper-palatable foods. The hosts also explore the potential implications of this battle between big food and big pharma on consumers and the broader market. Later, they shift gears to discuss the current state of CrossFit, its upcoming sale, and the potential impact of changing leadership within the organization. Tune in for a thought-provoking discussion on the intersection of health & nutrition.
01:29 Corporate Warfare in the Food Industry
02:36 The Science of Snack Engineering
05:00 Capitalism and Consumer Manipulation
07:30 Health Implications and Public Response
17:10 The Future of Food and Pharma Coordination
22:35 Twisted News Drill
22:55 Pharmaceutical Industry Insights
25:40 CrossFit's Troubling Times
27:19 Glassman's New Ventures
29:37 The Future of Certifications
36:00 Fitness Industry Personalities
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this action-packed episode of Iron Radio, hosts Phil Stevens, Dr. Mike T Nelson, and Dr. Lonnie Lowry dive into the latest trends in the food industry from the February edition of Food Technology Magazine. They discuss the top five food trends to watch in 2025, with a specific focus on private label growth, on-demand delivery, multi-sensory immersion, the rise of sauces and condiments, and the enduring popularity of nuts. The team also explores issues in the supplement industry, plant-based product spending, and the carrageenan controversy in food additives. Additionally, they provide a comprehensive recap of the Arnold Classic 2023, covering the bodybuilding and strongman competitions, and discussing notable incidents and outcomes. Tune in for insider news, expert opinions, and much more!
01:27 Food Technology Magazine Highlights
02:19 Trends in Private Label and On-Demand Delivery
03:12 Multi-Sensory Immersion and Sauces
04:23 Nuts and Consumer Preferences
05:53 Private Label Products and Supplement Industry
09:08 Plant-Based Products and Omega-6 Fats
15:01 Carrageenan Controversy
19:39 Partisan Perspectives on Food Brands
25:59 Ingredient Check and Break
26:16 Iron Radio Updates and New Platforms
27:28 Dr. Mike's Free Daily Newsletter
28:42 Arnold Classic Weekend Highlights
31:24 DNP and Its Dangers
36:08 Bodybuilding Categories and Judging
43:48 Strongman Competition Recap
46:22 Arnold Expo Experience
49:04 Conclusion and Disclaimer
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike T. Nelson, Coach Jarrell, and Dr. Lonnie Lowery delve into the science and strategies of post-diet rebound for mass gains and recovery. They discuss individual variances in metabolic responses after a cut, the role of macronutrient cycling, the physiological and psychological impacts of aggressive versus slow refeeds, and the myths surrounding the concept of becoming more anabolic post-diet. The episode also touches on food processing and nutritional choices such as the role of pasta in a bulking diet, and considerations for different types of athletes, including CrossFitters and bodybuilders. Tune in for in-depth discussions that blend expert insights with practical advice.
01:31 Discussing Meathead Cardio and Body Composition
03:12 The Importance of Cardiovascular Training
07:43 Nutrition News: Is Pasta Healthy?
09:58 Pasta in Bodybuilding Diets
22:11 Iron Radio Updates and Announcements
24:37 Rebound Phase After Cutting
25:26 Understanding the Sensitivity of Storage Enzymes
26:13 The Lean Gains Debate
27:40 Bodybuilders' Post-Show Gains
28:12 The Role of Nutrition and Drugs in Gains
29:25 Peak Week Strategies
30:29 The Importance of Refeeds
34:16 Macro Variation and Training
37:20 Fat Loading and Muscle Mass
41:21 Individual Differences in Dieting and Gaining
46:12 Aggressive vs. Slow Refeed Approaches
53:39 Final Thoughts on Dieting and Gaining
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Join Phil Stephens, Coach Jarrell, and Lonnie Lowry as they dive into the importance of goal setting in strength sports on Iron Radio. The discussion covers effective strategies for setting and achieving goals, the significance of realistic and progressive benchmarks, and the balance between ambition and practicality. Stay tuned for insights on time-restricted eating, the potential benefits of sparkling coffee, and a tribute to the late Dr. Andrew Locke. Whether you're interested in powerlifting, weightlifting, or just aiming to improve your fitness, this episode offers valuable advice and inspiration.
00:54 Science News: Time-Restricted Eating
06:53 Debate on Sparkling Coffee
11:49 In Memoriam: Dr. Andrew Locke
14:33 Iron Radio Updates and Announcements
16:56 Goal Setting in Strength Training
28:58 The Power of Celebrating Small Wins
30:00 Setting Realistic and Achievable Goals
30:56 The Importance of Focusing on One Goal at a Time
32:29 Accepting Your Choices and Being Comfortable with Them
33:34 The Physical Costs of Elite-Level Goals
34:29 Gross Performance Metrics in Strength Sports
39:26 Real-World Strength vs. Relative Strength
42:46 The Sacrifices Required for High-Level Competition
46:12 Defining Personal Success and Satisfaction
52:08 The Importance of Hard Work and Self-Improvement
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, the hosts, including Phil Stephens, Dr. Mike T Nelson, Coach Darrell, and Lonnie Lowry, discuss various topics related to strength training and sports nutrition. The episode begins with introductions and brief updates from the hosts, followed by a discussion led by Phil on different body part splits and their implications for training. The panel analyzes a recent study that examines the potential harms of juice cleanses on oral and gut microbiomes. Dr. Mike talks about his upcoming projects and shared insights from a recent meeting with Tecton Ketones highlighting advancements in ketone supplementation. Finally, the group dives into the pros and cons of different training splits, the importance of tailoring workouts to individual needs, and strategies for building mental toughness in athletes. Tune in for a wealth of knowledge and practical tips from seasoned experts in the field of strength training and nutrition.
02:07 Juice Cleanse Study Discussion
11:33 Scientific Community Updates
14:46 Ketone Supplements Insights
25:31 Body Part Splits in Training
34:21 Daily Ab and Rowing Routine
35:33 Bodybuilding Splits and Compound Movements
38:49 Mental Strength in Training
41:35 Periodization and Intensity Variations
46:50 Tailoring Programs to Clients
54:33 Strength vs. Skill in Different Sports
58:40 The Role of Emotion in Powerlifting
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this Iron Radio episode, hosts Coach Phil Stephens, Dr. Mike T. Nelson, and Lonnie Lowery delve into the crucial role of perseverance in achieving greatness in sports and life. From discussing the impact of gut microbes on anxiety to exploring what it takes to push through burnout and set high standards, the hosts offer insights grounded in their diverse experiences in strength training, coaching, and sports nutrition. They tackle the nuances of mental grit, the importance of addressing weaknesses, and the often overlooked complexities involved in mastering any discipline. Join the conversation and discover strategies for translating setbacks into stepping stones for success.
02:06 Strength and Muscle Sport News
02:09 Gut Microbes and Mental Health
03:34 Probiotic Therapies and Anxiety
07:26 The Role of Diet in Mental Health
14:47 The Grind: Achieving Greatness in Sports
33:20 The Coaching Paradox: Natural Talent vs. Hard Work
34:12 The Role of Mentorship in Athletic Development
34:35 A Case Study: The Gifted Softball Pitcher
35:42 Encouraging Youth to Strive for Greatness
38:57 The Importance of Intellectual Curiosity in Sports
44:56 Overcoming Academic and Athletic Challenges
53:59 The Value of Perseverance and Hardship
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Join the hosts of Iron Radio as they delve into the basics of starting a strength training routine. Coach Phil, Coach Jerell, and Dr. Lonnie discuss their personal journeys into strength sports, sharing insights on setting achievable goals, the importance of simplicity, and the power of consistent habits. They also examine a recent study on the effectiveness of ketone supplements and the time it takes to form lasting healthy habits. Whether you're a beginner or a seasoned athlete, this episode offers valuable advice on how to build a sustainable and enjoyable training habit.
01:35 Strength and Muscle Sport News
01:54 Ketone Supplements Study
05:03 Discussion on Ketone Supplements
12:51 Healthy Habits Formation
15:04 Establishing Training Habits
26:01 Iron Radio Updates
28:26 Getting Started with Training
30:04 Starting Simple: My Initial Workout Routine
31:51 Case Study Approach: Learning from Experience
32:36 Jarrell's Journey: From High School to Weightlifting
35:18 The Importance of Basic Training
39:10 Setting Habits and Achieving Progress
43:58 Effective Training Templates for Beginners
48:30 Consistency and Simplicity in Training
57:21 Reflecting on Training Evolution and Trends
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, hosts Phil Stevens, Dr. Mike T. Nelson, Coach Jerrell, and Lonnie Lowry dive deep into various topics surrounding fitness and sports nutrition. They kick off with a discussion on a new study from the European Heart Journal about coffee drinking habits in the US and their impact on mortality rates. This leads to a broader conversation about nutrient timing, circadian rhythms, and the importance of regularity in diet and exercise. The hosts also reflect on the evolution of male physiques in movies over the past century, questioning why leading men looked significantly different in older films compared to today's standards. Tune in for a mix of scientific insights, personal anecdotes, and engaging banter on the ever-changing world of fitness and health.
00:20 Meet the Hosts
01:16 Latest Science on Coffee Consumption
03:09 Impact of Coffee on Health
11:18 Challenges in Scientific Research
20:26 Dietary Intake and Metabolism
27:58 Speculative Research and Regularity in Life
29:18 Feast or Famine: The Evolution of Eating Habits
30:43 Temporal Nutrition and Metabolic Flexibility
32:45 The Impact of Glucose Monitoring
36:36 Iron Radio Updates and New Platforms
39:11 Changing Physiques: From Past to Present
52:29 The Influence of Social Media on Fitness Perception
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Iron Radio Episode: Red Dye Ban, Red Light Therapy, and Youth Fitness Crisis
In this episode of Iron Radio, hosts Phil Stevens, Dr. Mike J. Nelson, Coach Durrell, and Lonnie Lowery discuss a range of topics related to strength sports and sports nutrition. The show kicks off with news about the FDA's rumored ban on red dye number three and its impact. The hosts share mixed feelings about its necessity and efficacy. Following that, they dive into the science behind red light therapy, discussing its benefits, practical applications, and the increasing popularity of such treatments. The episode then explores the alarming decline in physical fitness among today's youth. The hosts share insights and personal experiences about the societal and lifestyle changes contributing to this crisis, sparking a conversation on potential solutions to improve the general physical preparedness of younger generations. Additionally, updates are provided on the new directions for the Iron Radio podcast and a host of intriguing upcoming research topics.
01:12 Strength and Muscle Sport News
01:28 FDA's Red Dye Ban Discussion
11:47 Red Light Therapy Insights
25:06 Iron Radio Updates and Announcements
27:30 Youth Athletes and Physical Decline
28:38 The Decline of Physical Fitness in Youth
29:30 Comparing Today's Athletes to the Past
31:23 The Role of Schools in Physical Activity
32:31 Parental Influence and Screen Time
33:17 Challenges in Youth Sports Training
37:05 The Importance of Basic Physical Preparedness
50:25 Regional Differences in Physical Fitness
53:12 The Impact of Screen Time and Socioeconomic Factors
54:07 Solutions and the Role of Walking
56:46 Misinformation in Fitness and Nutrition
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, the hosts dive into the latest research on coffee and its potential benefits for muscle mass and overall health, especially as we age. They discuss how caffeinated coffee might preserve muscle and prevent head and neck cancers, with a detailed look at recent studies. The second half of the episode shifts focus to training methodologies, comparing the approaches to training athletes versus general population clients. The discussion includes the importance of consistency, intensity, motivation, and the effectiveness of setting competitions to boost engagement. Tune in for a blend of science news and practical training advice!
00:23 Phil's Arctic Boots and Cold Weather Gear
02:02 Coffee and Muscle Mass: Exploring the Science
06:58 Coffee and Cancer Prevention
14:53 The Business of Fitness Gyms
27:16 Training Athletes vs. Regular People
33:02 Training Like an Athlete: The Benefits
33:36 The Psychology of Winning in Athletics
35:03 Motivating Different Types of Athletes
38:09 The Importance of Consistency in Training
47:28 Gender Differences in Training Motivation
52:47 Challenges in Online Coaching
56:54 The Importance of Screening Clients
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Join hosts Phil Stevens, Dr. Mike T Nelson, and Lonnie Lowry in the first episode of Iron Radio for 2025. They discuss a range of topics from the impact of AI on food technology and fitness predictions for 2025, to the evolving trends in gym memberships and performance training. Dive into how AI is revolutionizing gene control for targeted therapies, predictions of high-end fitness programs, and the shift from athletic training to physique-oriented goals. They also tackle the broader societal issues surrounding science and technology in the fitness industry. A must-listen for enthusiasts about strength sports, sports nutrition, and the future of fitness technology.
01:17 AI in Food Technology
03:16 AI's Impact on Product Development
17:27 AI in Gene Therapy and DNA Switches
31:27 Drug Classifications and Research Limitations
32:47 Biohacking and Gene Editing Concerns
35:18 Iron Radio's New Broadcast and Website Updates
37:45 Predictions for the Fitness Industry in 2025
39:17 The Rise of High-End Gyms and Preventative Care
50:58 The Shift Towards Physique-Based Training
55:35 The Anti-Science Trend and Its Implications
01:03:02 Closing Thoughts and Donations
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Welcome to another episode of Iron Radio! Phil Stevens, Dr. Mike T. Nelson, and Lonnie Lowry reunite to chat about various health and fitness topics. They begin by delving into listener mail about water intake recommendations and how much one should drink daily. They discuss the views of an esteemed nephrologist about the importance and misconceptions surrounding water consumption. The conversation then shifts to recent research linking plant-based meat alternatives to depression and other health risks. Lastly, the hosts provide insights into setting and achieving New Year's resolutions, highlighting the importance of understanding personal motivations and the sacrifices required to achieve goals. Join us for an informative and engaging discussion on all things strength sports, hydration, nutrition, and goal setting!
01:52 Listener Mail: The Importance of Hydration
06:20 Hydration Strategies for Athletes
15:44 Processed Plant-Based Meat Alternatives and Health
23:09 Intermittent Fasting and Hair Growth
27:02 Setting Goals: The Why Behind New Year's Resolutions
31:10 Building a Motivated Team
31:55 Addressing Client Goals
32:21 Understanding Motivation
34:55 Setting Realistic Goals
50:02 The Importance of Fun in Training
51:43 Embracing the Suck
58:23 Brutal Honesty with Clients
59:46 Conclusion and New Year Wishes
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Join Phil Stephens, Dr. Mike T. Nelson, and Lonnie Lowry in this special episode of Iron Radio as they dive into various topics surrounding strength, sports nutrition, and longevity. The hosts discuss upcoming holiday greetings, shout out super listeners, and tease future topics including AI in sports nutrition and the health impacts of plant-based processed meats and fasting. The main discussion focuses on the fascinating new research on lithocholic acid and its potential anti-aging effects. Phil also shares his experience with red light therapy, and the team wraps up with some fun holiday gift ideas for the health-conscious listeners. Don't miss this engaging and informative episode!
00:00 Welcome to Iron Radio
00:23 Meet the Hosts
01:47 Listener Shoutouts and Gratitude
02:37 Upcoming Topics and AI Insights
04:05 Calorie Restriction and Longevity
05:31 Lithocholic Acid: The New Longevity Molecule?
13:55 Debating Longevity and Quality of Life
26:44 Living with Purpose: Beyond Longevity
28:14 The Importance of Having a Plan
29:11 Legacy and Passing on Knowledge
31:44 Iron Radio Updates and Announcements
34:08 Gift Ideas for Meatheads
38:12 Exploring Red Light Therapy
46:41 Chicory Coffee and Other Personal Experiments
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, the hosts delve into the challenges of gym ownership and the personal decisions behind closing a gym. They discuss the constant need for sales and marketing in retaining clients, the impact on personal life, and the difference between coaching and managing a gym. The show also explores recent findings on heavy metal contamination in dark chocolate, recommending moderation due to potential health risks. Listeners are provided with scientific facts and practical advice on both topics, making it an informative session for fitness enthusiasts and gym owners alike.
01:38 Science to Be Aware Of: Dark Chocolate Contamination
06:34 Science to Be Aware Of: Amino Acids and Lifespan
15:26 Iron Radio Updates and Listener Shoutouts
17:50 Special Deals on Competition Bumpers
22:03 Gym Ownership Insights
22:08 Gym Ownership Challenges
22:46 Personal and Professional Decisions
23:41 Marketing and Client Management
24:57 Transitioning Out of Gym Ownership
27:10 Coaching Philosophy and Client Selection
30:08 The Reality of Running a Gym
33:04 Future Plans and Reflections
47:06 The Changing Landscape of Coaching
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Join Phil Stephens and Lonnie Lowry on this episode of Iron Radio as they delve into the use of artificial intelligence in sports nutrition and training. They discuss the effectiveness of ChatGPT in creating meal plans, the nuances of using AI for dietary advice, and the credibility of these AI-generated results. Additionally, they explore the balance between speed and strength training for youth athletes, emphasizing the importance of building a solid strength foundation before focusing on speed work. Tune in to understand how incorporating AI can save time but also requires human oversight, and get insights on how to train both beginners and advanced athletes effectively.
00:48 Discussion on AI and Writing
01:34 ChatGPT's Meal Planning Capabilities
03:18 Concerns About AI in Nutrition
07:44 AI in Training Programs
14:06 Accountability and AI Limitations
24:07 Upcoming AI Series and Break
27:08 Speed Training for Youth Athletes
29:43 The Importance of Form and Basic Strength
30:22 Speed Training and Recovery Strategies
31:00 Misconceptions About Youth Training
31:40 Strength as a Foundation for Speed and Agility
32:16 Training Methods for Young Athletes
34:00 Bodybuilding vs. Athletic Training
34:41 The Role of Speed in Athletic Performance
35:52 Strength Training Techniques and Philosophy
37:24 Challenges in Youth Strength Training
49:40 The Importance of Early Physical Activity
57:53 Concluding Thoughts on Youth Training
59:55 Support and Resources for Iron Radio
Donate to the show via PayPal HERE.
You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Welcome to Iron Radio, where we explore all things strength sports and nutrition! In this episode, hosts Phil Stevens, Dr. Mike T Nelson, and Lonnie Lowry dive deep into their personal experiences and insights on bulking up, the science behind weight gain and fat cell memory, and the latest research in sports nutrition. Tune in for an engaging discussion about the benefits and challenges of bulking, strategies for maintaining gains, the impact of age on muscle growth, and much more. Whether you're a powerlifter, bodybuilder, or just passionate about strength sports, this episode is packed with valuable tips and practical advice. Don't miss it!
00:42 Kiteboarding Adventures and Weather Talk
01:47 Thanksgiving Episode and Bulking Discussion
02:11 Study on Fat Cells and Obesity
02:39 Weight Loss Challenges and Epigenetics
05:55 Reprogramming the Body and Metabolic Flexibility
12:38 Practical Dieting Tips and Personal Experiences
21:27 Big Eats and Bulking Strategies
31:14 The Real Reason to Cut Weight in Strength Sports
32:23 The Trend of Staying in Weight Classes
34:10 The Ultimate Ceiling of Weight Gain
36:15 The Art of Coaching and Caloric Surplus
40:54 The Mental State and Control Over Body Weight
52:07 Bulking Strategies for Older Adults
57:06 Reevaluating Goals and Risk Tolerance
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Welcome to Iron Radio! In this episode, Phil Stevens, Dr. Mike T. Nelson, Coach Darrell, and Lonnie Lowery bring you the latest in strength sports and nutrition. From discussing the benefits of flavanol-rich cocoa to analyzing the challenges of writing academic books, they dive deep into various fitness and nutrition topics. They also explore the impacts of regulatory changes on health and fitness industries, share personal anecdotes on achieving balance and optimal performance, and debate the pros and cons of potential political changes related to health and performance. Tune in for science-backed insights and engaging discussions.
00:19 Meet the Hosts
01:20 The Challenges of Writing Books
03:00 Science News: Cocoa and Vascular Health
06:34 The Benefits of Flavanols
08:04 Blood Flow and Exercise
15:01 Strength vs. Hypertrophy Training
22:06 Iron Radio Updates
24:05 Newsletter Sign-Up and Introduction
24:32 Political Changes and Health Implications
25:32 Telemedicine and Drug Reclassification
26:30 Discussion on Bobby's Background and Views
30:20 School Nutrition and Regulatory Challenges
32:01 Consumer Behavior and Food Industry
34:27 Economic Impacts on Fitness and Health
42:39 Psychedelics and Research Challenges
47:11 The Slow Pace of Political Change
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Welcome to Iron Radio! In this episode, Lonnie Lowery, Dr. Mike J. Nelson, and Coach Jarrell of Strength Guild dive into critical topics for strength sports and nutrition enthusiasts. They discuss the challenges of opening a gym in a saturated market, the rising trend of weight loss medications like GLP-1 and their impact on muscle health, and the aging process in athletes. With insights into maintaining muscle mass, the importance of programming for older populations, and the physiological changes that come with age, this episode is packed with knowledge and practical advice. They also touch on recent news in strength sports, including a review of fish oil's effect on strength gains and a recap of the Jake Paul vs. Mike Tyson fight.
01:08 Challenges of Opening a Gym
02:23 The Business of Fitness and GLP-1 Medications
04:42 Exercise Science and Medical Integration
11:03 Muscle Health and Weight Loss Medications
21:08 Fish Oil and Strength Gains
28:40 Micronutrition and Joint Pain
29:05 Inflammation and Aging
29:36 Anti-Inflammatory Nutrients
30:23 Dietary Tweaks for Longevity
31:10 Iron Radio Updates
33:46 Mike Tyson vs. Jake Paul Fight Analysis
37:33 Impact of Aging on Athletic Performance
44:24 Programming for Older Athletes
58:18 Concluding Thoughts on Aging and Fitness
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, hosts Dr. Lonnie Lowery, Dr. Mike T. Nelson, and Coach Jarell discuss the challenges of information overload in the fitness and nutrition world. The episode covers topics such as the importance of hiring a coach for intermediate trainees, how to navigate excessive information, and the significance of a low information diet for beginners. They also delve into recent research on the benefits of almond consumption for muscle recovery, and share their insights on the value of curated information. Tune in for expert advice on how to manage fitness information and make effective training decisions.
01:09 Current Book Projects
03:27 Debunking Myths and Information Overload
10:27 Fish Oil Supplements: What to Look For
24:34 Almonds and Muscle Recovery
28:01 The Role of Almonds in Muscle Recovery
28:21 Adherence to Exercise and Nutrition
29:44 The Long-Term Benefits of Healthy Eating
32:01 Iron Radio Updates and Announcements
34:27 The Impact of Information Overload on Training
37:30 The Value of Hiring a Coach
43:18 Curating Information for Effective Training
51:35 Frameworks for Intermediate Training
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
In this episode of Iron Radio, join Phil Stevens, Dr. Mike T. Nelson, and Coach Jerell as they discuss the role of convenience in the world of supplements, comparing homemade options to commercial products. They emphasize the importance of flavor in the supplement industry and how companies manage to make their products palatable. They also delve into the benefits of having an external coach for personal training and accountability. Tune in for valuable insights on strength training, sports nutrition, and the balance between cost and convenience.
01:29 The Convenience of Supplements
03:20 The Evolution of Supplement Flavors
05:38 Challenges in Supplement Formulation
14:35 The Value of Convenience in Daily Life
16:14 The Importance of External Coaching
25:07 Balancing Enjoyment and Necessity in Training
28:03 Conclusion and Upcoming Guest
28:22 Iron Radio's New Broadcast and Syndication
29:34 Dr. Mike T. Nelson's Free Daily Newsletter
30:47 Interview with Mathieu Norry: From Biochemistry to Broadcasting
34:29 The Democratization of Personal Broadcasting
41:25 Challenges and Rewards of Science Communication
51:41 Future Directions and Visual Media in Science Communication
https://m.youtube.com/@happyhabitpodcast
https://podcasts.apple.com/ch/podcast/happy-habit-podcast/id1517871148
https://open.spotify.com/show/2VKIhQK6mYTzLCO8haUoRd
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
The hosts also explore the relationship between spinal loading, aging, and back pain, sharing personal experiences and research insights. They emphasize the importance of strength training, even as one ages, to maintain functionality and quality of life. Additionally, they touch on the significance of speed work for aging populations and discuss the nuanced differences between general strength training and competitive lifting. Tune in for an informative discussion filled with expert opinions and practical advice.
01:41 Nutritional Optimization for Brain Health in Contact Sports
04:38 Discussion on Concussions and Omega-3s
08:06 Creatine and Other Supplements for Brain Health
16:11 Iron Radio Updates and Announcements
18:36 Spinal Loading and Aging Lifters
40:48 Conclusion and Final Thoughts
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Join the hosts of Iron Radio, including Phil Stevens, Dr. Nelson, Lonnie Lowery, and Sean Casey, as they dive into an engaging discussion on the evolution of bodybuilding, from the classic physiques of icons like Frank Zane and Arnold Schwarzenegger to today's mass monsters like Samson Dauda and Chris Bumstead. They explore the impact of steroids and PEDs, the globalization of bodybuilding, and the decline of muscle magazines. Additionally, the show delves into the complexities of the dietary supplement industry, featuring expert insights on formulation, safety, and regulatory challenges. Hear from industry insider Sean Casey about the FDA's stance on supplement regulation, the importance of quality control, and tips for aspiring supplement manufacturers. This episode is a must-watch for anyone interested in the intersection of bodybuilding and the supplement industry.
01:15 Olympia Winners Recap
03:30 Bodybuilding's Changing Landscape
14:42 Iron Radio Updates and Announcements
17:06 Discussion on Dietary Supplement Industry
32:44 Challenges in Supplement Manufacturing
34:52 Economic Considerations for Small Companies
36:28 Ensuring Quality and Safety in Supplements
39:24 Consumer Advocacy and Supplement Safety
43:25 The Role of Dietitians in Supplement Advice
53:43 Starting a Supplement Company: Key Steps
57:44 Distribution and Manufacturing Insights
01:03:32 Lessons Learned in Supplement Production
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Join Dr. Lonnie Lowery in this enlightening episode as he reveals groundbreaking research from the International Space Station about a new anabolic agent from green tomatoes, potentially combating age-related muscle loss. Dr. Mike also discusses a recent study linking caffeine consumption to reduced cardiometabolic disease risk. Dive into this exploration of health, strength sports, and nutrition, and stay updated on upcoming changes and expert discussions. Don't miss insights from the Journal of Clinical Endocrinology and Metabolism and future episodes on dietary supplements regulation.
00:30 Exploring Muscle Loss in Microgravity
02:54 Green Tomato Extract: A Potential Muscle Loss Drug
07:08 Caffeine: Is It Healthy?
07:23 Iron Radio Updates and Announcements
08:35 Dr. Mike T. Nelson's Daily Newsletter
09:07 Exclusive Newsletter and Free Information
09:45 Exploring Caffeine and Cardiac Health
10:18 Study Insights: Coffee and Cardiometabolic Diseases
13:10 Caffeine's Potential Benefits and Mechanisms
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Today we explore the challenges of training older and younger populations, emphasizing effective adaptations for each group. John shares insights from his experiences, such as his tenure with CrossFit Football and Power Athlete, and underscores the significance of balancing intensity and volume in training. The conversation also touches on the cultural shifts affecting today's youth, highlighting the diminishing exposure to general physical preparedness (GPP) due to modern conveniences. We also touch on practical advice for both parents and athletes aiming to enhance training outcomes by leveraging foundational movements and tailored programming.
01:07 John Wellborn's Training Philosophy
01:42 Challenges in Training Different Age Groups
02:45 CrossFit and Power Athlete Programs
05:04 Importance of Adaptation and Progression
07:06 Training Intensity vs. Volume
11:27 Training Youth vs. Advanced Athletes
18:40 Parental Expectations and Training Realities
29:50 Barn Cats vs. House Cats: Life Lessons
30:24 Childhood Adventures and Cooking Mishaps
31:42 The Evolution of Training and AI Impact
33:13 Iron Radio: New Beginnings and Updates
35:48 Aerobic Training in CrossFit and Power Athletes
40:38 The Importance of General Physical Preparedness (GPP)
47:33 Parental Influence on Kids' Physical Activity
Make sure to check out John Welbourn https://powerathletehq.com and his great podcast at Power Athlete Radio https://powerathletehq.com/radio/
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
This episode dives deep into recent research on how long-term exercise impacts body fat health, the challenges faced by athletes as they age, the importance of aerobic and anaerobic exercise, and how to maintain physical functionality over the years. The guys also share personal anecdotes and practical advice for strength athletes and everyday fitness enthusiasts.
00:24 Celebrating Team Success and Personal Achievements
01:17 Science News: Healthier Body Fat in Long-Term Exercisers
01:54 Deep Dive: Physiology of Fat Cells
05:13 Athlete's Paradox and Fat Cell Training
07:43 Practical Advice for Managing Body Fat
17:52 Aging, Exercise, and Body Fat
22:56 Iron Radio Updates and Announcements
25:22 Conversation with John Welborn: Aging and Strength Training
29:27 The Rise of Lifestyle Diseases in Youth
30:34 Understanding Sarcopenia and Muscle Functionality
32:15 Athleticism and Physical Challenges
38:39 Training for Life: Adapting to Modern Populations
45:14 Balancing Strength and Functionality
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
Despite a busy weekend filled with conferences and travel, we share intriguing insights from the latest Food Technology Magazine. The discussion covers various types of edible fungi, their nutritional benefits, and their increasing presence in sports nutrition products. We also touch on the history of mycoprotein, market trends, specific mushroom varieties like lion's mane and reishi, and innovative products like mushroom chips. Tune in to learn why mushrooms are becoming a staple in health-conscious diets.
01:23 Special Topic: Mushrooms in Nutrition
03:58 Mushrooms in Sports Nutrition
09:15 Historical Context and Market Trends
12:17 Personal Experiences and Product Insights
21:24 Conclusion and Final Thoughts
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
Thank you!
Phil, Jerrell, Mike T, and Lonnie
The team also addresses the misconceptions about Delayed Onset Muscle Soreness (DOMS) and offers insights into effective recovery strategies, nutrition, and training adjustments. The episode wraps up with a fascinating discussion on the emerging trend of luxury gyms and the potential benefits and drawbacks of high-end fitness services.
01:53 Strength and Muscle Sport News
02:00 Impact of Daylight Savings on Health
06:40 Seasonal Training and Eating Habits
14:33 Luxury Gyms and Executive Fitness Trends
29:47 The Value of Fitness and Health
31:09 Exploring Addiction Psychology in Fitness
32:05 Introduction to Muscle Soreness and DOMS
33:09 Debunking Myths About Muscle Soreness
34:57 Training Strategies for Strength and Size
44:27 The Role of Soft Tissue in Muscle Soreness
49:35 Nutritional Strategies for Recovery
01:01:41 Final Thoughts on DOMS and Recovery
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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com
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Phil, Jerrell, Mike T, and Lonnie
With co-hosts away, Lonnie also tackles top bodybuilding questions sourced from the internet, such as the effects of frequent cardio on muscle gains, taking a week off from training, and the elusive 'magical' rep range for optimal muscle growth.
00:48 Transitioning Podcast Syndication
02:29 Strength and Muscle Sport News
02:45 Fasting and Its Effects
06:58 Personal Reflections on Fasting
10:49 Top Bodybuilding Questions Answered
17:30 Conclusion and Announcement
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Phil, Jerrell, Mike T, and Lonnie
In this episode the guys discuss a wide range of topics including the latest science news on cell-based coffee, the recent controversies surrounding CrossFit athlete safety, and the importance of positivity and effective coaching styles in sports and fitness. From highlighting the potential future of lab-grown coffee to debating the risks and ethics in CrossFit Games and more.
01:13 Science News: Cell-Based Coffee
04:58 CrossFit Games Tragedy and Safety Concerns
07:52 CrossFit Philosophy and Athlete Safety
14:50 CrossFit Games Event Design Critique
26:28 CrossFit Culture and Risky Practices
30:12 The Problematic Model of Games
31:21 Escalation in Sports and Its Consequences
32:00 CrossFit and Marketing Exploitation
33:50 The Rise of CrossFit Gyms
35:21 Coaching Styles and Positivity
37:02 The Importance of Fun in Training
44:32 Psychological Insights in Coaching
56:22 Concluding Thoughts on Positive Coaching
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Phil, Jerrell, Mike T, and Lonnie
They discuss the differences in training methodologies between bodybuilders and powerlifters, offering insights into the science-backed benefits of leaving 'two reps in the tank' versus pushing to failure. The conversation also shifts to the contentious issue of doping in sports, highlighting recent cases, the evolution of anti-doping measures, and the ethical dilemmas surrounding performance-enhancing drugs. They also touch upon the impact of genetic and cultural diversity in athletic performance, particularly in the context of the Olympics and the dominance of the US in various sports.
01:00 New Research on Strength Training
01:50 Powerlifting vs Bodybuilding Training Approaches
04:20 Dynamic Effort and Speed Work
07:47 Training Strategies for Strength Athletes
13:18 Olympic Doping Controversies
25:29 Athletes and Drug Use: The Reality
25:59 Public Perception vs. Athlete Reality
29:33 Health Parameters in Sports
30:20 UFC and Drug Testing Protocols
33:18 Olympic Weightlifting Success
35:15 Diversity and Medal Counts
44:36 State-Sponsored vs. Passion-Driven Athletes
50:04 Concluding Thoughts and Farewell
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Phil, Jerrell, Mike T, and Lonnie
They discuss global physical activity trends based on recent data, the benefits of coffee on sedentary lifestyles, and the risks of semaglutide on vision. The conversation extends to the necessity of experienced strength coaches in schools and the complex world of certifications and licensure in the fitness industry.
They also touch on the high healthcare expenditure versus life expectancy in the U.S. and how public health models could be improved. Join the discussion on the importance of staying active, embracing technological advancements, and seeking personal responsibility for better health outcomes.
Here are the highlights
00:00 Introduction and Hosts' Backgrounds
00:48 Observations on Obesity and Physical Inactivity
01:33 Listener Mail and Strength Coaching News
01:51 Global Physical Inactivity Statistics
03:47 The Impact of Modern Conveniences on Activity Levels
09:25 Debate on Cell-Cultured Meat
16:25 Healthcare Expenditure vs. Life Expectancy
22:25 Coffee and Sedentary Lifestyles
27:01 Semaglutide and Vision Issues
28:44 Blood Sugar and Vision: The Connection
29:27 Bodybuilders and Semaglutide: A Cautionary Tale
32:14 Energy Drinks and Cognitive Enhancers
36:15 Strength and Conditioning: A Growing Profession
39:55 Challenges in Strength Coaching Certification
43:28 The Need for Experienced Strength Coaches
47:28 The Capitalism of Certification
56:15 Conclusion and Final Thoughts
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Phil, Jerrell, Mike T, and Lonnie
Show Highlights:
- 01:00 Debunking Diet Myths: Breaking down a controversial study on high-protein diets and neurological risks.
- 02:11 Paleo Diet Critique: Examining the pros and cons of Paleolithic eating patterns.
- 10:42 Olympic Training Cycles: How athletes plan and adapt over four-year periods.
- 14:41 Psychological Resilience: Managing the mental stress of peaking at the right time.
- 16:30 Coaching Insights: The art of balancing training, recovery, and performance.
- 25:00 Real-World Examples: Stories from the hosts’ experiences with athletes and their own training.
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Lonnie, Mike, and Phil
After a brief segment of nutrition news, including new protein products, we go to Bozeman Montana for a seminar Phil Stevens just gave - and Mike Nelson attended, too! Topcs include: Learning models, exercise programming, personality types, the origins of Phil's focus, career stages, weight gain and tons more!
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A listener question ignites a discussion about a new class of drugs that mimics exercise and how it might even apply to the military. After the mid-show break, the guys wrestle with the nature-vs-nurture question as it pertains to mental toughness. Can it be trained?
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With other co-hosts away, Dr. Lowery briefly covers a "new" nootropic agent and gives his top choices for brain performance supplements. After the mid-show break in this shorter episode, we go on-site to a past weightlifting seminar done by Coach Stevens to get on-the floor interviews with attendees. Also tune in for a little research primer on things to consider when you hear reports on the effectiveness of dietary supplements and drugs. Note: A minor edit was made since the original upload.
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In an extra long episode, the guys cover the remainder of the ISSN meeting, then discuss whether lifters over 70 can progress. Topics range from dietary supplement regulations to creatine dosing to master's athletes to the Enhanced Games and more!
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In a special episode, Drs. Lowery and Nelson report on the International Society of Sports Nutrition conference in Florida. Topics include the shocking politics of supplements like creatine, GLP-1 meds and muscle loss, lifestyle choices that hurt muscle growth, surprising benefits of testosterone injections in early life, and the real deal behind melatonin.
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After addressing listener mail about creatine and sleep loss, the guys do a little tutorial on botanicals, then move onto the Topic of the Day, Developing Grit.
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Want to feel a sense of accomplishment? Get off of fitness-related social media and compare yourself to the gen pop. On the flip side, are you complacent, defining your ability based on a one-shot PR from five years ago? Get in on this conversation addressing both!
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Intermittent fasting is again in the news, swinging the pendulum somewhat away from straight calorie restriction. After the mid-show break, the guys wrestle with the problem of an increasingly weak society and what youth or adult fitness standards might look like.
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Ketogenic diets that are overdone may be hazardous according to new data, ultraviolet light exposure may boost metabolism, and muscle sport athletes have weird motivation. How can you pass all this up on your long holiday weekend?!
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What kind of pain and mental disorders are reduced by exercise - and how intense must it be? Get insights in the "muscle sport news" segment! Then after the mid-show break, the guys re-do the lost discussion on women in strength sports.
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D'oh! A technical glitch lost us the episode so Dr. Lowery just reiterates the nutrition science news that was discussed at the beginning. What are bioactives and what might they provide for those of us willing to pay extra? How will boosted foods differ from supplements? NOTE: Next week the crew will likely revisit the topic of women in strength sports.
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A debatable new dietary stimulant and an unusual ketone-related supplement get discussion, then the guys discuss the atypical nature of muscle sport audiences. Are you purely a spectator fan or also a participant?
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First Phil shares a story from his recent Highland Games competition, then Lonnie offers some breaking science on which type of fish is most associated with serum testosterone. There's even some research on a new shellfish supplement that may help arthritic knees. After the midshow break, the guys discuss the challenges of bringing strength coaching to smaller schools.
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A potential anabolic agent in coffee called trigonelline, gets some discussion. Is it the poor man's NAD+ booster? How much muscle can be gained? What's the estimated dose? Find out! After the mid-show break, Phil and Lonnie talk about wisely competing and staying hungry.
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The guys break down some obvious and not-so-obvious functional drink trends, and what's behind them. The chat then drifts into a discussion of longevity and how strength sports interact. After the break, Coach Barber shares news and trends on Olympic weightlifting and where it's heading.
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When does one add complexity to their lifting program? That is, how far can staples like squat, press and row - perhaps with some protein powder - take you? Find out! Also tune in for breaking food science news on cultured meat prices and functional beverages for brain fog.
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A new observational study suggests a down side to intermittent fasting protocols - which leads to much discussion. After the break, the guys discuss off-the-cuff things to consider when starting out in strength coaching and in sports nutrition as a self-practice.
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A listener mail regarding new science behind "exercise in a pill" leads to a whole episode of discussion on societal movement toward embracing PEDs for fitness and physique purposes.
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BMI is in the news again as a health marker. Ever been told that you're too heavy for your height? Are there other cheap ways to get similar (or better) info.? Also tune in for what your gut may be doing with tryptophan, declining youth fitness, and - after the break - get crucial help on your quest to being lazy.
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A new potential preworkout ingredient, derived from weed, sets the tone for a discussion on getting amped - or relaxed - for the gym and for competition.
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Mixing up the science news a bit, Dr. L runs down the titles of breaking studies and the rest of the crew reponds with gut reactions. Topics include processed foods, protein breakfasts, yo-yo dieting, kiwi for cognition, GLP-1 drugs and alcohol, taste buds and eating pace, and more. After the break, Phil talks about why he's traveling and how bringing in experts beyond one's wheelhouse is a sign of strength.
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After sharing tips on choosing a strength or nutrition workshop, the guys discuss new findings on how much collagen may be needed for connective tissue gains, why separating-out EPA or DHA from your fish oils may be important to athletic recovery, and finally, why back-to-basics strength training needs to be done before hyper-specific skills camps.
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After breaking news raninging from pre-workout supplements to meat's benefits to injectable drug legalities, the guys discuss motivation - is it better to go with one's strengths or seek motivation in abolishing one's weaknesses?
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In a whirlwind of science and lifting news, the guys catch up on new research concerning whether exercise counteracts sugary drink risks, getting paid for fecal donations, occlusion training, and bad strength coaching at some schools.
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After a brief update on amino acid supplements, Phil and Lonnie cover breaking news on the billionaire-backed, (drug-) Enhanced Games. Are these Peter Thiel-funded events a viable alternative to the Olympics? Brace yourself for frank discussion on PEDs!
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Listener mails on apple cider vinegar and on collagen lead to discussions on acetic acid and on "nitrogen-spiked" protein bars - what a mine field! Then, after the mid-show break, Phil and Lonnie talk core training. Powerlifters and bodybuilders may have different needs but there are great observations and tips herein!
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After some science news on NAC supplementation alongside NSAIDs for low back (pinched nerve) pain, and a listener mail on the damage done by micro- and nano-plastics, the guys give practical tips on which certifications are best for beginners who just want to increase knowledge and maybe help a friend.
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Coffee, preworkouts, warmups, joint sleeves and layering - the guys leave no stones unturned as the country is plunged into sub-zero temperatures. Tune in for news and stories!
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First, the news covers a new study on your red light computer screen dimmer, and what's being called a "nutrient collapse" in foods. Then, looking back at 2023 and forward to 2024 brings up select issues the guys have seen and will likely continue to see: Misguided head coaches who want to handle the strength and conditioning, team athletes who don't listen, artificical intelligence in fitness and nutrition apps, "fit pro" influencers abusing AI and more. It all sounds negative but there is hope.
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New Year's resolutions: Good or bad and why? In a free-wheeling conversation, the guys offer many gold nuggets on how to maximize your long term progress at a time when misguided "fit pros" boast and the over-excited gen pop hits the gym seven days per week - for about the next month before they quit.
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How many Christmases has it been? This year the guys cover topics like non-nutritive sweeteners for weight loss, flavonoids in cannabis, massive protein meal benefits, and how science gets filtered through social media.
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After some housekeeping on the newsletter and other projects, Lonnie and Mike geek out over new wearable sensors that can detect sex hormones and caffeine, among other things. Then a listener question gets Mike going on the value of heart rate variability (HRV). After the mid-show break, Phil shares some data on just how weak the gen pop is, and why you should feel better about yourself.
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First the guys discuss a recent study that suggests high-dose fish oil augments strength gains in young as well as older lifters. Then the benefits of spent coffee grounds - and a popular but controversial coffee product - get attention. After the mid-show break, Phil and Lonnie and Mike talk about specific coaching situations and how bolstering a winning mindset can be tricky.
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After sharing nutrition news on what's about to happen to blueberry availability, for you old school lifters who love them like Paul DeMayo used to, the guys talk about why they think leg size and strength fade in aging lifters and what to do about it.
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With Dr. L just 72 hours out of surgery, the guys talk shop about going under the knife: When to make the call, imaging, old repairs that wear out, overcoming insurance issues, managing to lift a little, nutrition, rehab and more.
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Science student and ketone researcher Abbie Stack joins in again, this time for talk on:
1.) Food Trend: Gen Z Drinking Trends
2.) Breaking Science: Ketone Supplements
3.) Weight Management Tip: Holiday Damage Control
4.) Taste Test: Fungal Protein "Chicken" Nuggets
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Is science news underwhelming? Lonnie and Phil start with a sobering new study on how prebiotic fibers don't do what many people think (but are still good), then they expand into a discourse on the value of realistic research that is NOT a new revolution or somesuch. After the break, the guys reflect on 15 years of broadcasting the iron game and how the show will evolve moving forward.
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As we continue our last month of Nutrition Radio Season Two, exercise physiology and biology double major Abbie Stack once again brings the goods. This time we cover:
1.) Food Trend: Sourdough Bread
2.) Breaking Science: Nutrition vs. Autoimmune Trends
3.) Weight Management Tip: Rice Storage & Reheating Can Do What?!
4.) Recipe: Protein-Pumpkin Ice Cream
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Dr. L and Jerrell discuss yet another study questioning red meat - this time, one suggesting higher diabetes risk. Then after the break, Jerrell leads a discussion on lifting technique versus lifting style and why you should know the difference.
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As we enter our last month of Nutrition Radio Season Two, exercise physiology and biology double major Abbie Stack joins the show. This time we cover:
1.) Food Trend: Faux Fish 2.) Breaking Science: How Much Nutrition Training Do Doctors Get? 3.) Weight Management Tip: Yerba Mate Tea - A GLP-1 Agonist? 4.) Recipe: Sour Patch "Kid Grapes"
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Dr. Jose Antonio joins the guys to discuss the field of sports nutrition, including common myths and misconceptions surrounding creatine and caffeine. There's some interesting chat on how science views bodybuilders as well.
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As we end our time with long-time listener and (micro)biology-trained fitness enthusiast Anthony Fleck, our 10-minute topics this episode are:
1.) Food Markets & Trends: Girl Dinner & Intuitive Eating
2.) Breaking Nutrition Science: High Intensity Interval Training and Body Composition
3.) Weight Management Tip: Keep up the Cardio
4.) Recipe: Pan-Toasted Garbanzo Beans
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This week the guys look at a new study suggesting a unifying theory for obesity. Fructose is central to it but there's also discussion about the other major reasons scientists think we're so fat as a society. After the mid-show break, Jerrell leads an NBA-based discussion about "load management" and whether athletes can stand up to a push for more performance days.
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As we march through Season 2, long-time listener and (micro)biology-trained fitness enthusiast Anthony Fleck is in the second chair! Our 10-minute topics this time are:
1.) Food Markets & Trends: Nutritionally Complete RTDs
2.) Breaking Nutrition Science: Calorie Restriction for Longevity
3.) Weight Management Tip: More than Milk in Your Cereal + Bonus Tip
4.) Recipe: A Stew that Keeps on Giving
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In a special episode, Phil reports from the hallway of the SWIS Symposium, the ("post-pandemic") reinvigorated event co-hosted by Elite FTS and Dave Tate. Come along for a trip to Columbus Ohio to get info on the event as well as discussion surrounding in-person versus online conferences, why Columbus is a strength mecca, and more.
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Once again in Season 2, long-time listener and (micro)biology-trained fitness enthusiast Anthony Fleck is in the second chair! Our 10-minute topics this time are:
1.) Food Markets & Trends: Alcohol-free Mocktails
2.) Breaking Nutrition Science: Mixed Nuts and Vascular Function
3.) Weight Management Tip: Dietary Supplement Consumer Ed. Sites
4.) Review: Savory Protein Snacks (e.g. Quest Chips)
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With Phil away, the guys look over recent studies on the gut bacteria-body fat connection, breakfast skipping, and creatine as an anti-inflammatory and anti-catabolic nutrient. After the mid-show break, everyone shares thoughts on progressing from a beginner to intermediate lifter.
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In our fourth month of Season 2, long-time listener and biology-trained fitness enthusiast Anthony Fleck is in the second chair! Our 10-minute topics in his second episode are:
1.) Food Markets & Trends: The Golden Age of Protein
2.) Breaking Nutrition Science: Fruit and Vegetable Prescriptions
3.) Weight Management Tip: Add, Don't Subtract
4.) Recipe: Hidden-Veg Lasagne
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Listener mail on a new scientific paper ignites a critique on science journalism and what the real deal is behind fish oil supplements. Then after the break, the concept of quality reps gets discussed.
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Season 2 continues with guest co-hosts and the innovative ideas and experiences they share. Join Dr. L and nurse/ former competitive bodybuilder Lonnie Ducote in the second chair for his final week! Our 10-minute topics in his second episode are:
1.) Food Markets & Trends: Nutrition and Space Health
2.) Breaking Nutrition Science: How Much Protein is Too Much?
3.) Weight Management Tip: Choose Diets with Appeal
4.) Rant: Why Dietary Supplements?
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A new scientific paper on nutrition for brain health and psychiatric resilience starts a sweeping conversation on how both kids and modern adults don't seem to be getting the bio-psycho-social foundation to thrive in the physical environment of sport.
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Join Dr. L and healthcare professional/ former competitive bodybuilder Lonnie Ducote in the second chair again this week! Our 10-minute topics in his second episode are: 1.) Food Markets & Trends: Mindful Eating
2.) Breaking Nutrition Science: Fasted vs. Fed Exercise
3.) Weight Management Tip: Using "Fake Variety" to Comply with a Diet
4.) Rant: No Perfect 10
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New science on the use of graded exercise tests to predict diseases gets the guys discussing the importance of an aerobic base, Then before the break, everyone analyzes a recent lay article on what to look for in a personal trainer. After after the midshow break, Phil shares news on an awkward cultural issue involving a singleted woman weightlifter, as well as some chat on overcoming nagging injuries.
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Join Dr. L and healthcare professional/ former competitive bodybuilder Lonnie Ducote in the second chair again this week! Our 10-minute topics in his second episode are:
1.) Food Markets & Trends: Snacking
2.) Breaking Nutrition Science: Extreme Diets & Risk of Overall Death
3.) Weight Management Tip: How to Monitor Non-Exercise Physical Activity
4.) Review: A Custom Protein Mixing Web Site
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Do you have QUALITY muscle mass? The guys define it academically and experientially. Later, after the break, explore how an athlete turns on a state of energized, focused dominance and "flow".
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Again we have healthcare professional and former competitive bodybuilder Lonnie Ducote in the second chair! Our 10-minute topics in his second episode are:
1.) Food Markets & Trends: Social Media Confuses Consumers (Survey)
2.) Breaking Nutrition Science: Types of Omega-3 Fats
3.) Weight Management Tip: Just Start with *Something
4.) Rant: No Magical Diets (Mechanisms)
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Real Paleolithic nutrition was not what many people now think. Get some insights from a new study! Then after the break, find out how experienced lifters address core training - it can be simple and efficient.
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This month we have healthcare professional and former competitive bodybuilder Lonnie Ducote in the second chair! Our 10-minute topics in his first episode are:
1.) Food Markets & Trends: The Gamification of Fitness and Nutrition
2.) Breaking Nutrition Science: Espresso Reduces Tangled Brain Proteins
3.) Weight Management Tip: Don't Bring it in the House
4.) Rant: Toss the Scale and Measure Other Stuff
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New science on red meat and inflammation gets the guys talking about what's really wrong with today's food environment. Then after the break, the differences between coaching the basics versus coaching elites gets attention.
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It's our last week with strength athletes Sean and Gaby Fairbanks in the second (and third) chair! Our 10-minute topics in their fourth episode are:
1.) Food Markets & Trends: Electrolyte Drinks and Packets
2.) Breaking Nutrition Science: Eggs
3.) Weight Management Tip: Portion-Controlled Portable Snacks
4.) Review/ Taste Test: Rx Bars
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The latest Chinese herb gets some eye rolling, at least for now, before the guys talk about fat loss supplements. Then in the second half, the recent heat and humidity sweeping the Midwest get discussed. Should you avoid lifting in conditions like this?
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We again have strength athletes Sean and Gaby Fairbanks in the second (and third) chair! Our 10-minute topics in their third episode are:
1.) Food Markets & Trends: Types of Fasting
2.) Breaking Nutrition Science: What's Good About Quinoa?
3.) Weight Management Tip: Faster but Yummy Food Prep
4.) Recipe: Never-Dry Healthy Chicken Breast
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Listener mail about an author/ influencer who's reportedly bashing weight lifting gets attention. Then new science an how cold exposure increases appetite is examined. In the second half, Curmudgeon Hour continues with frank advice for new coaches looking to work with pro athletes.
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In coming weeks we have strength athletes Sean and Gaby Fairbanks in the second (and third) chair! Our 10-minute topics in their second episode are:
1.) Food Markets & Trends: Wearable Fitness Tech
2.) Breaking Science: Aspirin vs. Ibuprofen
3.) Weight Management Tip: Mass Gain Tips and Psychology
4.) Recipe: No-Bake Ugly Protein Cookies
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A misinformed TikTok craze gets debunked regarding an herbal supplement that content creators are pushing as "Nature's Ozempic". Then, after the break, the guys counter years of bad advice on high-rep "toning" when dieters would be better off keeping their loads heavier.
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In coming weeks we have strength athletes Sean and Gaby Fairbanks in the second (and third) chair! Our 10-minute topics this time are:
1.) Food Markets & Trends: The Collagen Craze (and Claims)
2.) Breaking Science: What Makes Brown Rice Healthy?
3.) Weight Management Tip: How to Prevent Pigging Out
4.) Recipe: A Twist on Overnight Oats
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A satirical lay article on coffee science brings about a discussion on where the guys set the bar for incorporating new science into their training or eating. Then, after the break, the machines-over-free weights (and even the anti-squat) movement gets scrutiny.
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NutritionRadio.org Season Two brings a co-hosted, once-weekly format! In our final week with Chrissy Schumacher in the second chair our 10-minute topics are:
1.) Food Markets & Trends: Fresh Food Delivery Companies
2.) Breaking Science: The Gut-brain Axis and Anxiety, Depression
3.) Listener Feedback: Contaminated Tumeric Scare
- Recipe: Ways to Modify Stuffed Peppers
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Exercise training, nature, and meditation for happiness? After talking about the science behind it all, the guys wrestle with the difficult topic of physical fitness standards in schools.
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NutritionRadio.org Season Two brings a co-hosted, once-weekly format! For the next four weeks we have exercise physiologist and Physical Therapy Assistant student Chrissy Schumacher in the second chair. Our 10-minute topics are:
1.) Food Markets & Trends: Food Network's picks
2.) Breaking Science: Water fasting
3.) Listener Question of the Week: Plant-based and blood type diets
- Rant: Insurance companies, too powerful in healthcare?
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This week the guys discuss new studies underlining the flaws with body mass index, and just how flabby the normal-weight gen pop has become. Then, after the break, Phil argues that extra muscle mass and strength make athletes tragically slow and musclebound... okay, not quite.
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NutritionRadio.org Season Two brings a co-hosted, once-weekly format! For the next four weeks we have exercise physiologist and Physical Therapy Assistant student Chrissy Schumacher in the second chair. Our 10-minute topics are:
1.) Food Markets & Trends: Soybean oil and the brain
2.) Breaking Science: Tea vs. coffee
3.) Weight Management Tip: Exercise / dieting apps
- Recipe: Overnight oat variants and more
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This week the guys talk about repurposing an old med for weight loss and longevity, new science that may be the answer to depressed metabolim after dieting and, after the break, what the heck we're trying to accomplish when training kids.
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NutritionRadio.org Season Two brings a co-hosted, once-weekly format! For the next four weeks we have exercise physiologist and Physical Therapy Assistant student Chrissy Schumacher in the second chair. Our 10-minute topics are:
1.) Food Markets & Trends: Super foods
2.) Breaking Science: Coffee vs. Caffeine and the Brain
3.) Listener Question: GLP-1 Drugs and Muscle Loss?
- Rant: Concerns with an Exercise Science Degree
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IronRadio is back with regular weekly epsiodes! This week the guys talk about a new study comparing coffee to caffeine, then they discuss how they make decisions regarding training injuries. When does one keep training, take time off, or make the call to go to a physician?
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IronRadio is back with regular weekly epsiodes! This week a buffed-up Statler and Waldorf - uh, Lonnie and Phil - muse on the popularity of one-legged training, then turn a listener mail on energy drinks into a full discussion on how they have used pre-workout-type stimulants over the years.
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IronRadio is back with regular weekly epsiodes! This week the guys address a listener question on TRT, then purposely abuse the findings of a study on manipulating eating rate. Can research on slower eating be reversed for gains?
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Season One ends our experiment with 10-minute daily news episodes and we look forward to combining these topics into a single weekly format with cohosts! For this last entry, we delve into expensive NAD booster supplements to combat aging. Worth the hype? Find out!
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How to use agave syrup and allulose sweeteners. Both get attention as our listeners chime in on the alternative sweetener episodes! Good ideas from crowd-sourcing with the Nutrition Radio community!
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After the recent bomb-drop surrounding artificial sweeteners, we can't leave you hanging; tune in to hear how you can stick to a diet without much sugar.
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A listener mail gets us delving into the lack of benefit - and even side effects - surrounding popular artificial sweeteners, with special emphasis on Splenda. Consider this breaking news when you make choices about your sweet indulgences! -------
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Time for another IronRadio Bonus-ode! Lonnie and Phil grade a list of 12 supplements purported to be popular for getting you ripped.
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After asking 40-something co-host Mike T. Nelson about how he does his coffee, we compare his answers to market research on how Gen Z digs their ready-to-drink brews. If you're interested in spiking your cup with alternative ingredients (or buying them RTD), this one's for you.
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A don't miss sports nutrition event is previewed, followed by a listener question on a grey market fat loss peptide, and finally a rant on what the heck people are doing drumming up supposed fitness controversies.
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In the final days before go-time, models, bodybuilders and beach-goers want to look extra good in a flash. Is it possible? What do physique athletes do (with varying degrees of success)?
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What does protein do to your fat loss efforts? Find out!
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Oooh, it's been a long time coming! A listener post and recent research on coffee and health - including it's history of controversy - has led to this preview of what's sure to be more coffee goodness in Season Two of NutritionRadio.org!
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Olipop and Poppi prebiotic sodas claim to be healthier alternatives to sugar bomb, empty calorie colas and fruity sodas. Let's take a look at them nutritionally and see why they're becoming a big deal.
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Staying sharp is something we all want as we head through middle age and beyond. New research suggests how you go about your exercise program really matters here.
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Instead of an academic lecture, this episode resurrects an Experiments vs. Experience epsisode from 2001, with muscle magazine editor and writer Rob "Fortress" Fortney! Now that's vintage podcasting (including the audio quality). We discussed the use of growth hormone in sports like bodybuilding. (And yes, nutrition was part of the discussion.) That show compared what science was able to conclude on various topics versus what athletes insisted they knew. This has historical value and much is true to this day. Fortress fans, rejoice!
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You probably know that a daily six pack won't help you cultivate a "six pack" of your own, but beyond co-ingested pub food or other affected behaviors, what is ethanol itself doing to your body fat? And can we change our pattern of intake to reduce the damage?
A new study on experienced lifters lays down gold nuggets on how to use a protein source that's neither plant nor animal.
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You've heard how healthful the Mediterranean Diet can be, but do you know what's so good about one of its major components? Olive oil is getting a lot of study, so we touch on a high-level summary of its potential. However, if you're a fan of it (and you should be), you're not going to like the harsh market forces that are going to affect it in coming months.
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Time for our weekly fitness topic! Are you fueled by the cheers of the crowd? Does it matter which type of performance you're doing? Check out this paper looking at a specific type of male and female athlete, and get commentary on how it relates to other sports and even coffee research.
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Come with me into the classroom where final carb topics get covered: Which carbs are slow-acting vs. fast and how to leverage that, classic recommendations for pre-mid-post exercise, and the eyebrow-raising truths of carb loading. Time for Part 3 of a physiology lecture on how the body metabolizes carbs.
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Here's the brief but complete guide to which exercise movements burn the most calories. Find out about stationary bike vs. treadmill vs. rower vs. elliptical, as well as doing indoor vs. outdoor cardio, and weights vs. aerobic equipment!
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A new study has just backed up a prior one that a simple vitamin supplement may enhance short term memory as we age, and have even deeper effects in people with cardiovascular disease.
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A new academic review suggests that consumers can judge food quality differently, depending on geographic region/ culture. Meats, eggs, even honey get attention. Fortunately, science has its own objective tools for using color to get info. on food quality, and the USDA has some facts specific to judging the color of meats as well. Come check it out!
It's time again for a simulcast of the occasional IronRadio.org episode! Watch for these bonus, full-length 45-75 minute installments in future months.
More questions get answered: How much can we expand our "carb gas tank" by carb loading? How do we make our own blood sugar when we don't consume carbs? And when do muscles eagerly take up and use glucose - or strugle to do so? Tune in for Part 2 of a physiology lecture on how the body metabolizes carbs.
On this Fitness-themed episode you're getting a brief editorial on why you should consider getting outside for your cardio and lifting - it's not just for sports. There's life out there, in a way your DNA appreciates more than any synthetic big box gym environment!
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Today's weight management tip is more of an observation: That certain antiinflammatory supplements seem to produce similar beneficial effects on metabolism and/ or fat loss. And could there be a small bump in lean mass as a bonus? Find out!
Do you take curcumin for anti-inflammatory reasons? It has a somewhat controversial history but it is back in the news with an umbrella review of many studies, focusing on obese persons. Also tune in for a sidebar regarding a comparison of delivery enhancers for this poorly-bioavailable substance.
Dietary fiber isn't just one thing, and the many types are being put into all kinds of foods. A serendipitous follow-up to last week's episode on fiber and weight loss, this brief bit of news commentary offers a few facts on the types and benefits of fibers, hopefully stimulating listeners to look up how each one affects them.
A perfect storm of heavy lifting and family history has led to joint damage and a specific selection of dietary supplements to help support continued exercise, despite advancing years. If you've wondered which joint supplements may help increase your athletic career longevity, this one's for you.
How many grams of carbohydrates can the body store? And why do sports nutritionists push carbs so much? Ah, the two are connected! Tune in for Part 1 of a physiology lecture on how the body metabolizes carbs.
A recent "Internet feud" that has spanned across Instagram, podcasts and elsewhere, has left a lot of people wondering whether dietary fiber is good for weight control or even somewhat dangerous. Tune in here and get the facts: Definitions, types of fiber, doses, benefits, typical intakes and more.
Get the final batch of gold nuggets from Dr. L's road trip to the Spaceflight Human Optimization & Performance Summit (SHOP): Wearable fitness tech, an astronaut perspective, the role of food beyond nutrients, pharma, democratizing space (who gets to go) and more!
The term tip-flation is cropping up on multiple media outlets and Dr. L has some thoughts. Have you been asked for eyebrow-raising tip amounts on a point-of-sale tablet, even before service?
After sharing some listener commentary, Dr. L talks about whole foods versus sports supplements, with particular emphasis on a new study concerning salmon.
How much protein can you digest at once? Get an answer here in Part 3 of the basic lecture on digestion and absorption. This time we cover the small intestines, where most of it happens. This is an installment in a four-part mini-series taken from a "Nutrition 101" classroom lecture.
Beyond just aggressive restriction at the mouth and hours of "cardio", there is a way to get into a negative energy balance and increase metabolism around the clock. Used cautiously, it can even help less aerobically-fit dieters. Check it out! This episode is part science and part rant. ;)
Get more gold nuggets from Dr. L's road trip to the Spaceflight Human Optimization & Performance Summit (SHOP): Nutrition vs. muscle loss (among other things), how to monitor explosive strength gains (or losses), blood flow restriction training and more!
What's your opinion of plaza-front weight loss centers or those that sell pre-packaged meals? One of the most recognizable in the U.S. is reportedly closing it's doors. Speculation as to why includes competition from new GLP-1 meds or apps or other technologies. Also, stick around until the second half of the episode for some ratings, and commentary on these types of businesses in general.
First, a spanking new study on obese subjects (paper #1) suggests loss of fat free mass during severe dieting may affect a hunger hormone later. That doesn't sound good. Then, a review of studies using resistance-trained subjects (paper #2) suggests a muscle loss prevention strategy during caloric restriction.
Here's more of the basic lecture on digestion and absorption, so you can manipulate it for better health, or at least ask better nutrition and supplementation questions. From Guinness to whey protein, plenty of examples crop up. This is Part Two of a classroom lecture from a "Nutrition 101" course.
Sure people differ, but in general, some drinks are better than others for those hoping to lose body fat. Theories abound as to how these beverages work, so let's take a look at possible mechanisms and doses.
Come along to the Spaceflight Human Optimization & Performance Summit (SHOP) to get a glimpse into what may be the most important, yet often unrecognized, trend in nutrition and exercise science!
Of at least 10 drivers of food trends for the coming year, remote work, functional/ fresh foods, and technology affect 2023 trends. See how you fit in among these statistics!
Dr. L rants about how low the bar can be set for certain life coaches, exercise science practitioners, and personal trainers compared to other allied health professionals. For students, also note that there are hard questions herein for your teachers to answer if they can.
If you grasp digestion and absorption, you can manipulate it for better health, or at least ask better nutrition and supplementation questions. This is Part One of a classroom lecture from a "Nutrition 101" course.
Tune in for a comparison of diet logging apps and online widgets, versus a paper-and-pencil approach to diet recording and quick analysis.
What are advanced glycation end products (AGEs), what disease conditions are associated, and what do they have to do with your gut bacteria? Check out these recent research findings - they might surprise you!
The cultured meat industry marches on, this time with a different angle. Fats are potent nutrients as well as sensory compenents of foods, so researchers are looking to custom-design fatty tissue to give vat-grown meats specific mouth-feel and fat content.
When do you exercise? Some seemingly contradictory news reports on rodent research suggest the time of day might be a consideration for fat loss versus performance, per se.
In this installment of "lecture time", it's time to go back just a few years for a seminar on the types of athletic overtraining (yes, there are more than one). Tune in for what science says is happening in the body, as well as approaches to help prevent it!
There's more to a diet log than the type and amount of food consumed - that is, if personal success is a motive. Tune in for some more advanced techniques, borrowed from other forms of journaling.
As a nation (in the U.S.) and globally we humans are getting ever-fatter. Check out these prevalence percentages, plus some early reporting on a fat loss drug that could manage to one-up the popular GLP-1 meds that we're hearing so much about.
Come along down another nutrition rabbit hole, this time regarding plastics in the food supply (and elsewhere), the lagging state of the science, and how to protect yourself if you're concerned.
Researchers have examined self-reported training volume (minutes per week) and intensity among middle-aged exercisers and compared it to microbiota changes in the gut. They even looked at grip strength for any associations. What seems to matter most? Find out!
How does body fat get mobilized and burned? Take a look under the hood at what's happening in the body during fasting and exercise. This is a real mid-level undergrad classroom lecture for nerds who want the "how and why" of fat metabolism.
A diet is not about briefly paying your dues, then keeping your newly depressed body weight forever. That's not how the body works. Instead, understanding some basic rules, and the catch phrases to help apply them, may help.
What kind of whey protein powder do you buy - and do the types matter? Tune in for some perspective.
The cell-grown meat industry is back in the news with a startup company baking up a large meatball made with mammoth DNA. Where is this combination of genetic splicing and cell-based meat headed? And what will it mean for the kinds of meat available to you?
The "pre-workout" supplement market is a popular product category that hasn't always existed. It offers things that work and others that really don't. Many are dietary stimulants but others take unique approaches. Tune in for a list of these ingredients, a question for listeners, some upcoming academic articles on the matter, and a rant on what Dr. L has learned over the years.
Fat gets demonized but there's MUCH to learn about what it actually is. If you're curious about types of fat and what they do as nutraceuticals, it's time to enter the classroom (and leave before the end of class)!
After years of seeing the frustration that can come with dieting, it's become obvious that subjectivity can sabotage the effort. Thinking like a scientist may help some people, so here are two informal experiments for you to consider.
Do you recall the variety of artificial sweeteners that've appeared over the years? One of the most recent is sucralose - Splenda - the yellow packet - and it's been getting more attention very recently. Come check this out!
Have you heard much about cultured meats? A tip from a professor colleague reveals that food markets are increasingly accepting of this disruptive concept. Is vat-grown meat disturbing, or an opportunity? Tune in and decide!
It's time for a quasi-structured chat (rant?) about what to consider when trying to stay fit whilst traveling. ***If you like brief chats, rants, tips, and news, please search for NutritionRadio.org within iTunes to leave a review, or leave a comment on our YouTube backup by searching lonman07 within that platform.
Here's Part 2 of an academic lecture that shows you tools used by con men. Can you identify red flags that suggest fraud in dietary supplement ads? This second installment has an interactive portion! ***If you've experienced anything like this, feel free to comment on YouTube (Lonman07) and subscribe to NutritionRadio.org on iTunes for more.
Dieting successfully requires planning. This includes taste-testing for whole, less-processed vegetables you actually like. Avoid your old habits and veg. aversion with some of these tips!
Clever new research is using genes to predict lifelong levels of caffeine in people, and to associate them with reductions in body mass index and diabetes. Why is this surprising? Find out!
If you're worried about pesticides in your produce and which foods may be of greatest concern, this update is for you.
It's finally time to start simulcasting the occasional IronRadio.org episode! Watch for these bonus, full-length 45-75 minute installments in future months.
COVID-19 has no doubt caused huge swings in physical activty, but what do the hard numbers say, and are you in one of the subgroups hardest hit - or rebounding?
Can you identify red flags that suggest fraud in dietary supplement ads? Here's Part 1 of an academic lecture that shows you tools used by con men. ***If you've experienced anything like this, feel free to comment on YouTube (Lonman07) and subscribe to NutritionRadio.org on iTunes for more.
Time for a brief critique - and a gold nugget at the end - about the real role exercise plays in your physiology. Hint: Mainstream journalists often don't have a clue.
A listener comment prompts a brief look at drugs and foods that focus on glucagon-like peptide-1. Why is there so much hype around this gut hormone and ways to affect it?
The public and even healthcare professionals are not always fully informed about food processing - yet it's a whole different way to categorize foods beyond just nutrients.
Has our obsession with calories kept us from the truth? Here's a simplified discussion, inspired by a Ted-X Talk by a physicist, that focuses on your personal carbon economy.
What gets discussed in a Nutrition 101 class as far as ways to approach a better diet? Come find out! *** NOTE: Although primarily a podcast, we backup on YouTube (Lonman07) and we're now on iTunes. Please like, subscribe, and be one of the first to leave a review!
Many factors affect weight and fat loss goals but looking at some hard numbers may help demystify the proceess.
*** NOTE: Although primarily a podcast, we backup on YouTube (Lonman07) and we're now on iTunes. Please like, subscribe, and be one of the first to leave a review!
New research points directly to a mechanism by which sugar interacts with immune cells to program them for auto-inflammation and even worsened risk of autoimmune disease.
* NOTE: Although primarily a podcast, we backup on YouTube (Lonman07) and we're now on iTunes. Please like, subscribe, and be one of the first to leave a review!
Have you heard of the gene editing technique called CRISPR? Well, it's being used to alter foods in ways that can be different from earlier forms of genetic modification (GMO). Is it good or bad? These facts may help you decide.
* NOTE: Although primarily a podcast, we backup on YouTube (Lonman07) and we're now on iTunes. Please like, subscribe, and be one of the first to leave a review!
Have you ever used topical menthol gels or sprays like Bengay or Icy Hot? Let's take a look at what research has to say regarding what they do (and don't do) for muscle performance or recovery.
First, yay! We've been approved on iTunes, so please go subscribe or leave one of the first reviews. Second, have you ever been stuck in your fat loss or muscle gain progress? Check out a brief summary of an academic lecture with plenty of things to consider for busting those plateaus!
Tune in for the success story of how a young strongman competitor used purposeful carbohydrate over-eating to gain mass and win a state strongman event.
A new observation on specific food sources of healthy blue-purple pigments sheds light on how they may affect digestion and metabolism of carbohydrates - things that are relevant to Type 2 diabetes.
What is "filth" in food and what's the risk of consuming it in spices, seasonings, and ready-to-eat foods? Further, what technology is getting developed to reduce our risk?
If the title of today's topic sounds absurd to you, check out the next few minutes to see what researchers are debating and how it might apply to you (including fitness-minded folks).
Peek into an academic lecture hall: How is fat loss different from weight loss and what's happening in the body when you cut calories and exercise more? Plus, what lifestyle factors affect it all?
Self-assessment, monitoring, and accountability are important to reaching fat loss goals. How can these be done? Find out!
Breaking research on protein sets off some digging in the literature that could hold clues to the nootropic benefits of macronutrients. Also check out...
- https://pubmed.ncbi.nlm.nih.gov/36678302/
- https://pubmed.ncbi.nlm.nih.gov/33324669/
What does a "behind the scenes" multinational food producer, one who makes the ingredients in your favorite brands, think about what's driving consumers this year?
Also check out...
- https://www.youtube.com/watch?v=0XGAMJsm6Tg
- https://www.nutritionletter.tufts.edu/healthy-eating/personalized-nutrition/
A recent conversation with an exercise physiology student, about academia versus social media, triggers a discussion with a man who does both: Dr. Mike T. Nelson. What are best practices for a legitimate social media producer in the fitness world?
Tune in for a real university lecture segment on basic nutrition terminology so you don't end up with holes in your understanding as you grow your knowldge base.
New research suggests that adding milk to coffee may double the anti-inflammatory effects of the inherent antioxidants (polyphenols). What's behind all of the chatter and how might it apply to you? Come find out!
Want longer episodes? Our initial daily format may become weekly, depending on your feedback. Also watch for lengthier bonus installments, and for fitness in particular, check out www.ironradio.org and https://www.facebook.com/groups/56270951924.
Food products aren't just grown, but made. How do manufacturers know what to create? Enter artifical intelligence. It is helping corporations broadly understand what consumers actually want. Is this a good thing, or is it disturbing? And how can *you interact in artifical conversations right now, to get a feel for all of this? Find out!
Want longer episodes? Our initial daily format may become weekly, depending on your feedback. Also watch for lengthier bonus installments, and for fitness in particular, check out www.ironradio.org and https://www.facebook.com/groups/56270951924.
New research on college students brings about a reflection on how we all repond to loneliness - specifically, how diet and exercise relate. This is a brief episode due to the postponement of a video conference guest but it may bring up some personal reflection.
NOTE: Want longer episodes? Our initial daily format may become weekly, depending on your feedback. Also watch for lengthier bonus installments, and for fitness in particular, check out www.ironradio.org and https://www.facebook.com/groups/56270951924.
For more of the information that influenced this commentary and news report, check out:
- https://www.sciencedaily.com/releases/2023/01/230120131311.htm
- https://pubmed.ncbi.nlm.nih.gov/36395040/
Can the opinion of a single authority figure or influencer (N=1) be enough to start applying his nutrition practices to yourself? Where do you set the bar for evidence? This is Part 2 of a real lecture clip that starts with the basics.
NOTE: Want longer episodes? Our initial daily format may become weekly, depending on your feedback. Also watch for lengthier bonus installments, and for fitness in particular, check out www.ironradio.org and https://www.facebook.com/groups/56270951924.
Fat loss and muscle gain often call for opposite approaches to manipulating your energy balance. But how can we maintain it successfully? Here are a couple tips to put you on the path you choose.
NOTE: Want longer episodes? Our initial daily format may become weekly, depending on your feedback. Also watch for lengthier bonus installments, and for fitness in particular, check out www.ironradio.org and https://www.facebook.com/groups/56270951924.
Further, check out https://www.t-nation.com/diet-fat-loss/losing-your-energy-balance-1/ for more.
Ever wonder which dietary supplements have quality evidence behind them? A new academic paper has been published that makes conclusions on several with regards to heart health. No single analysis is utterly conclusive, of course, but this is fascinating nonetheless. Stop wasting money and follow the data.
NOTE: Want longer episodes? Our initial daily format may become weekly, depending on your feedback. Also watch for lengthier bonus installments, and for fitness in particular, check out www.ironradio.org and https://www.facebook.com/groups/56270951924.
For more of the information that influenced this commentary and news report, check out:
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https://www.labroots.com/trending/cardiology/24268/supplements-improve-cardiovascular-health-2
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https://www.sciencedirect.com/science/article/abs/pii/S0735109722071066?via%3Dihub
What do the food markets have to say about what's coming down the pike as far as consumer interests in food purchases? And how might you fit into these trends? Let's find out!
For the full article that influenced this commentary and news report, check out: 1. https://www.foodbeverageinsider.com/market-trends-analysis/redefining-value-leads-innovas-2023-fb-trends
NOTE: Want longer episodes? Our initial daily format may become weekly, depending on your feedback. Also watch for lengthier bonus installments, and for fitness in particular, check out www.ironradio.org and https://www.facebook.com/groups/56270951924.
A partial return to the world of social media leads Dr. L to a discussion with a physiology student who compares its recent landscape to her formal education. Has the evolution of so many apps helped or harmed fitness? And what has it done to your involvement, personally?
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NOTE: This is a pilot season. We will follow the analytics. After an initial period of daily updates to build up a small library, thematic content may appear just once weekly on a day that's deemed best.*
It makes an old professor sad to see some of the pseudoscience or even science bashing that goes on online. It's nothing new but it does do some damage. Can the opinion of a single authority figure or influencer (N=1) be enough to start applying his nutrition practices to yourself? Where do you set the bar for evidence? This is a real lecture clip that starts with the basics.
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NOTE: This is a pilot season. We will follow the analytics. After an initial period of daily updates to build up a small library, thematic content may appear just once weekly on a day that's deemed best.*
There are tools in the sports nutrition toolbox that are tried and true. Sometimes, however, innovative uses can lead to enhanced compliance with a diet or training program. Come on in to learn common mistakes and new applications for two things that can work even better.
Also, image credits to Pixabay: https://pixabay.com/service/license/
NOTE: This is a pilot season. We will follow the analytics. After an initial period of daily updates to build up a small library, thematic content may appear just once weekly on a day that's deemed best.*
A personal story on the struggle against brain fog leads down a rabbit hole of discovery on the supplement and drug N-acetylcysteine. Can this amino acid precursor and unique antioxidant help your mental functioning?
If this pilot season works well, we'll dedicate to an ongoing show.
Also, image credits to Pixabay: https://pixabay.com/service/license/
For the full articles that influenced this commentary and news reporting check out:
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https://medicine.yale.edu/news-article/potential-new-treatment-for-brain-fog-in-long-covid-patients/
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https://www.psychologytoday.com/us/blog/heal-your-brain/201810/nac-the-amino-acid-turns-psychiatry-its-head
NOTE: This is a pilot season. We will follow the analytics. After an initial period of daily updates to build up a small library, thematic content may appear just once weekly on a day that's deemed best.*
The inaugural pilot episode! If this pilot season works well, we'll dedicate to an ongoing show. It's Market Monday (food markets, that is) and we're going to challenge each other to define a "healthy" diet... the FDA is about to do it, so it's worth reflection on how much it applies to you, personally. Come on in!
Also, image credits to Pixabay: https://pixabay.com/service/license/
For the press releases that influenced this commentary and news report, check out:
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https://www.fda.gov/food/cfsan-constituent-updates/fda-proposes-update-definition-healthy-claim-food-labels
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https://www.fda.gov/food/food-labeling-nutrition/use-term-healthy-food-labeling
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https://www.fda.gov/consumers/consumer-updates/fresh-take-what-healthy-means-food-packages
NOTE: This is a pilot season. We will follow the analytics. After an initial period of daily updates to build up a small library, thematic content may appear just once weekly on a day that's deemed best.*
Welcome, NutritionRadio.org listeners, this is Dr. Lonnie Lowery, a university nutrition professor of over 20 years, senior scientist, and podcast host of long-running shows like IronRadio. This is its sister show, in fact, where you’ll get condensed 10-minute topics alliteratively linked to the day of the week, so you can subscribe and tune in only for the daily subjects that interest you. We have Monday Market News from the Food World, Tuesday Trends in Science, Wednesday Weight Management Tips, Thinking Thursdays for lecture time, and Fitness Fridays. The specific content will vary according to news that comes across my desk – come on in!
NOTE: This is a pilot season. We will follow the analytics. After an initial period of daily updates to build up a small library, thematic content may appear just once weekly on a day that's deemed best.*