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of people across 16 countries believe at least one false or unproven health claim, while noting the survey itself was not peer reviewed and criticizing vague terms like “unproven” and “healthy.”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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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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 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

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

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

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

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

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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 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

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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 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

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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 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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

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Thank you!

Phil, Jerrell, Mike T, and Lonnie

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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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

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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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Phil, Jerrell, Mike T, and Lonnie

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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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

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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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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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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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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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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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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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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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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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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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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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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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• 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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Subscribe to our YouTube Channel HERE..

Thank you!

Coach Phil Stevens, Dr Lonnie Lower, Dr Mike T Nelson  

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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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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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Phil, Jerrell, Mike T, and Lonnie

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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

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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Podcast on Amazon/ Audible: https://www.audible.com/pd/NutritionRadioorg-Podcast/B0BS8LFLLX?qid=1675812257&sr=1-1&ref=a_search_c3_lProduct_1_1&pf_rd_p=83218cca-c308-412f-bfcf-90198b687a2f&pf_rd_r=YKEZ8DX192TQF0CQV8KX&pageLoadId=u3x6bJ1

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Sister site: https://www.ironradio.org/ 

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

---------

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Subscribe to our YouTube backup: https://www.youtube.com/lonman07?sub_confirmation=1

Podcast on Amazon/ Audible: https://www.audible.com/pd/NutritionRadioorg-Podcast/B0BS8LFLLX?qid=1675812257&sr=1-1&ref=a_search_c3_lProduct_1_1&pf_rd_p=83218cca-c308-412f-bfcf-90198b687a2f&pf_rd_r=YKEZ8DX192TQF0CQV8KX&pageLoadId=u3x6bJ1

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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

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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Subscribe to our YouTube backup: https://www.youtube.com/lonman07?sub_confirmation=1

Podcast on Amazon/ Audible: https://www.audible.com/pd/NutritionRadioorg-Podcast/B0BS8LFLLX?qid=1675812257&sr=1-1&ref=a_search_c3_lProduct_1_1&pf_rd_p=83218cca-c308-412f-bfcf-90198b687a2f&pf_rd_r=YKEZ8DX192TQF0CQV8KX&pageLoadId=u3x6bJ1

Podcast web site: https://sites.libsyn.com/455769/site

Sister site: https://www.ironradio.org/ 

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