Iron Radio-Nutrition Radio Network

Caffeine, Polyphenols, and Smarter Training Volume: Total Reps, Fatigue, and Performance On this Valentine’s Day episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss authenticity in sports nutrition communication, then review an editorial in Current Developments in Nutrition (Buckley et al., with Stu Phillips as senior author) highlighting that “proper” nutrition varies by sport demands. They summarize research in the special issue on athletic performance: four papers on caffeine/coffee showing improvements across aerobic and anaerobic outcomes (power output, time to exhaustion, vertical jump, sprint performance, post-activation performance enhancement), reduced perceived fatigue, and possible benefits to hand-eye coordination, with one paper suggesting ~3 mg/kg may be sufficient versus higher dosing. They also note mixed findings on polyphenols/anthocyanins (including black currant data showing more support for recovery than performance) and mention continued creatine coverage amid ongoing misinformation.  After show/network announcements (updated podcast feed via the Iron Radio Nutrition Radio Network, Mike Nelson’s free daily newsletter, and Lonnie Lowry’s upcoming 2025/2026 second edition book Dietary Supplements in Sports Performance), the conversation shifts to training prescription. Phil explains programming volume via total rep targets (e.g., 30 reps) instead of fixed set/rep schemes to manage good and bad days, emphasize perfect form, and allow flexibility through “buy ups/buy outs,” including leaving the gym on days when submaximal work isn’t there. The hosts discuss practical considerations like rest periods, avoiding turning the weight room into conditioning for athletes, tailoring density/rest to sport demands (powerlifting vs field sports), and coordinating training load to prevent staleness and excessive fatigue. They also address hybrid/CrossFit-style programming pitfalls, the need for purposeful periodization and strength development, and how total-dose training can help older lifters maintain muscle while managing joint stress, while still recognizing times when pushing sets is appropriate. 00:00 Welcome to Iron Radio + Hosts Introductions (Valentine’s Day Episode) 01:03 Authenticity vs ‘Boring Experts’ in Sports Nutrition Communication 02:38 Today’s Agenda: New Sports Nutrition Editorial + Training Volume Flexibility 04:28 Research Roundup: Caffeine/Coffee Performance Effects (Dose, Fatigue, Coordination) 08:42 Polyphenols/Anthocyanins & Creatine: Mixed Evidence and Practical Takeaways 09:55 Network Updates, Newsletter, and Upcoming Supplements Book Promo Break 13:16 Training by Total Reps: Auto-Regulating Volume on Good vs Bad Days 18:36 Quality Reps, Rest Flexibility, and Sport-Specific Density (Strength vs Conditioning) 22:33 Strength Work vs. Conditioning: Safer Training and Better Reps 22:57 Coaching Coordination, Fatigue, and the Power of a Taper 23:51 When Coaches Misread Staleness: ‘Run More’ and Other Late-Season Mistakes 24:41 Programming Hybrid Athletes: Separate Strength, Conditioning, and Simulation 26:51 Periodization 101: Stop Chasing Three Rabbits 27:26 CrossFit Reality Check: Winners Get Strong (Not Just ‘WOD of the Day’) 29:13 What Takes Years: Max Strength and Muscle vs. Quick Aerobic Gains 30:26 Training as You Age: ‘Total Dose’ to Maintain Muscle and Progress 33:00 Coming Back for a Meet: Build Back Smart and Don’t Rush the Load 34:14 Progression Model + Wrap-Up and Safety Disclaimer Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Iron Radio: Strength Sports, Nutrition, and Latest Research InsightsWelcome 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 Announcements01:38 News Segment: Red Meat and Health02:01 Study Analysis: Red Meat and Plant-Forward Diets05:25 Discussion on Red Meat and Lean Mass11:36 News Segment: Keto Diet Health Risks19:41 Iron Radio Updates and Announcements21:48 Introducing the New Book on Dietary Supplements22:39 Upcoming Editorial on Sports Nutrition23:18 Exploring Silk Peptides for Cognitive Health24:02 Mechanisms and Benefits of Silk Peptides29:49 Practical Applications and Personal Experiences32:09 Challenges in Cognitive Supplement Research41:31 Future Directions and Final Thoughts Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Iron Radio - The Role of Protein and Caffeine in Strength SportsWelcome 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 Performance06:11 Dietary Guidelines Controversy17:13 Iron Radio Updates and Announcements20:09 Affordability of Protein in Diets21:50 Prioritizing Food Over Luxuries22:19 Choices and Sacrifices in Athletics23:31 Economic Changes and Dietary Consistency24:05 Bodybuilding Prep Costs25:11 Powerlifting Prep Costs28:50 Affordability in Strength Sports37:44 Concluding Thoughts and Advice Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Iron Radio: Returning to Competitive Powerlifting After 49In 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 Radio00:35 Meet the Hosts01:52 Phil's Return to Competition04:21 Training and Lifting Strategies06:06 Challenges and Injuries09:52 Advice for Older Lifters12:14 Training with Younger Lifters17:10 Nutrition During Training18:24 Eating Habits and Nutrition18:43 Adjusting Diet with Age19:50 Protein and Meal Prep20:55 Purposeful Recovery and Training Adjustments22:16 Mindset and Acceptance in Training25:32 Preparing for a Powerlifting Meet28:25 Gaining Weight and Stability32:27 Final Thoughts and Advice Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Analyzing the New Dietary Guidelines for Americans: Iron Radio Discusses Changes and ImpactWelcome 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 Radio00:38 Meet the Hosts01:38 Discussion on Dietary Guidelines02:32 Industry Comments on Food Guide07:21 Alcohol and Dietary Guidelines09:06 Reformulating Food Products18:34 Iron Radio Updates and Announcements22:21 Economic Factors in Food Choices22:57 Study on Free Protein Bars and Meal Plans24:15 Government Policies and Food Subsidies25:28 Dietary Guidelines and Protein Intake28:40 Dairy and Vegetable Recommendations30:48 Healthy Fats and Whole Grains34:24 Vegan and Vegetarian Nutrient Gaps35:12 Limiting Sugars and Alcohol39:12 Future of Food Guidelines and Obesity41:05 Conclusion and Next Week's Preview Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Initial Reactions to the New Dietary Guidelines: Insights from Iron Radio HostsIn 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 Radio00:34 Hosts Introduction and Credentials01:05 Initial Reactions to New Dietary Guidelines02:04 Critique of the Food Pyramid03:51 Visual and Practical Issues with the Pyramid05:35 Historical Context and Comparisons10:11 Global Food Guides and Final Thoughts16:45 Global Food Guides: A Comparative Look18:35 Iron Radio's New Broadcast and Syndication19:46 Dr. Mike T. Nelson's Free Daily Newsletter20:26 Upcoming Book on Dietary Supplements21:31 Bodybuilder Diets and Practicality25:10 The Role of Exercise in Nutrition32:46 Reactions to the New Dietary Guidelines Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Gym Characters: The Good, The Bad, and The Hilarious | Iron Radio 2026In 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 Radio00:38 Meet the Hosts01:12 Reflecting on 17 Years of Podcasting01:30 Listener Email: Heavy Metals in Protein Powders04:18 Gym Characters: The Warm-Up Enthusiasts05:43 Gym Characters: The Equipment Campers07:32 Gym Characters: The Bad Advice Givers11:16 Gym Characters: The Screamers and the Silent Strong17:54 A Close Call in the Gym19:03 Iron Radio's New Broadcast Network20:14 Dr. Mike T. Nelson's Free Daily Newsletter20:55 Upcoming Book on Dietary Supplements21:59 Training Spotters and Gym Etiquette22:44 Gym Characters and Etiquette25:51 The Rise of Gym Filming29:33 Bodybuilding Gym Culture31:49 Women in Strength Training33:27 Final Thoughts and New Year Wishes Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Iron Radio Year in Review 2025 and Predictions for 2026: Peptides, Trends, and More!Welcome to another episode of Iron Radio! Hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery come together to review the key trends in strength sports and sports nutrition for the year 2025 and make predictions for 2026. They discuss the growing focus on aesthetics over performance, especially among younger athletes, and share insights on the rise of peptide supplements. The conversation also delves into the future of sports nutrition, the role of technology in personal health metrics, and how social media influences the fitness industry. If you're interested in what the future holds for strength training, sports nutrition, and the supplement market, this episode is packed with valuable perspectives and expert analysis.00:00 Introduction and Host Introductions01:07 Reflections on Academia and Career Shifts01:45 Year in Review: 2025 Highlights03:09 The Peptide Craze and Supplement Market08:03 Regulations and Market Dynamics12:53 Aesthetics vs. Performance in Strength Sports16:43 The Shift from Aesthetics to Strength17:20 The Rise of CrossFit and Its Impact17:36 The Arnold vs. The Olympia18:11 Iron Radio's New Broadcast and Syndication20:04 Upcoming Book on Dietary Supplements21:30 Active Nutrition and Market Trends23:01 The Future of Mitochondrial Health and Longevity23:49 The Nervous System and Wearable Devices26:41 The Role of Personalized Nutrition30:13 Caffeine Alternatives and Their Effects33:00 Probiotics, Prebiotics, and Postbiotics34:01 Predictions for Sports Nutrition Trends34:57 High Rocks vs. CrossFit36:34 Listener Feedback and Conclusion Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Iron Radio: Hypertrophy, Training Strategies, and Nuanced Insights with Ben Mayfield SmithWelcome 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 Radio00:34 Special Guest: Ben Mayfield Smith02:08 Bodybuilding Competition Prep Insights05:05 Training Techniques and Strategies14:37 Debating Hypertrophy Research29:20 Iron Radio Updates and Announcements43:55 Applying Research to Training44:37 Misconceptions in Stretch-Based Hypertrophy45:29 Effective Training Techniques49:16 Specificity in Training Programs54:33 Rep Schemes and Muscle Group Responses01:05:39 Secondary Factors in Hypertrophy01:13:33 Unconventional Exercises for Hypertrophy01:19:41 Conclusion and Resources 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

State Regulations Threaten Dietary Supplements: Iron Radio Hosts Discuss the ImpactIn 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 Supplements01:30 State Legislation Impact on Supplements02:50 Consumer Perspective on Supplement Bans03:09 Historical Context and Regulatory Changes03:59 Creatine and Misconceptions06:14 Debate on Supplement Regulation07:39 Pharmaceutical Influence and Market Dynamics12:08 Personal Responsibility vs. Regulation14:12 Understanding Public Education and Legitimate Sources14:53 Evaluating Health Information Online16:06 Challenges in Medical Research and Regulation17:27 Funding and Research Biases20:52 Legal and Regulatory Issues in Supplementation Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Iron Radio: Nutrition Missteps, Travel Tales, and Women's Protein Needs - Episode RecapWelcome 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 Introductions00:33 Travel and Personal Updates02:47 Research Discussion: Protein Synthesis in Females12:02 Break and Show Updates15:07 Main Topic: If I Knew Then What I Know Now28:54 Closing Remarks and Seasonal Greetings Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Holiday Gratitude and the Power of Coffee: Iron Radio Hosts Share Their ThanksJoin 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 Talk03:31 Coffee History and Industry Insights08:17 Gratitude for Ruminant Animals10:43 Appreciation for Physical Health13:59 Lifting and Performance Reflections15:49 Front Squat vs. Back Squat Debate17:13 The Evolution of the Fitness Industry18:27 Supplements and Functional Foods20:59 The Role of Social Media in Fitness24:16 Advancements in Fitness Technology28:35 Thanksgiving Reflections and Cyber Week Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Iron Radio: Exploring the Science and Applications of Whole Body Vibration TrainingJoin 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 Dive04:59 Practical Applications and Personal Experiences12:12 Iron Radio's New Format and Future Plans15:10 The Path to Mastery in Strength and Conditioning26:24 The Evolution of Supplements and GH Studies27:28 The Importance of Experience and Learning from Mistakes29:26 The Value of Mentorship and Direct Learning32:48 The Role of Conferences and Networking36:13 Balancing Theory and Practice in Training39:57 Concluding Thoughts on Continuous Learning Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Effort vs. Discipline: Maximizing Performance and Training Success | Iron RadioJoin 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 Discipline02:49 Teaching Effort to Youth Athletes04:49 Effort in Powerlifting and Sports09:15 Consistency vs. Effort in Training16:40 Iron Radio Updates and Announcements18:31 New Book on Dietary Supplements19:37 Cultivating Effort in Training20:03 Overcoming Gym Slumps20:27 The Power of Discipline20:56 Effort Through Reps21:29 Mental Fortitude in Training22:01 Skill vs. Effort in Athletics22:19 Arnold's Philosophy on Effort22:53 Advanced Training Strategies23:37 Coaching Techniques for Effort27:26 Positive Reinforcement in Youth Sports29:34 Championing Small Wins31:39 Balancing Effort and Recovery34:38 Final Thoughts on Coaching Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Strength, Adversity, and Real-Life Heroism: Surviving a Pit Bull AttackIn 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' Backgrounds01:22 Discussion on Lead in Protein Powders04:46 Main Topic: Strength and Being Harder to Kill04:56 Phil's Wife's Dog Attack Incident08:41 The Importance of Physical and Mental Fortitude12:38 Fitness Standards for Mail Carriers23:30 Conclusion and Final Thoughts Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Iron Radio Talks Supplements, Protein Powders, and Home Cooking TrendsJoin 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 Trends02:21 Protein Powder Contaminants: Lead and Heavy Metals04:00 Consumer Reports and Protein Safety10:43 Variety in Diet and Food Safety Concerns22:43 Iron Radio Updates and Announcements24:36 Upcoming Book on Dietary Supplements25:41 Discussion on Supplement Health Claims27:02 Types of Supplement Claims30:54 Consumer Misunderstanding of Health Claims36:14 Trends in Home Cooking40:55 Quick and Healthy Meal Ideas Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Iron Radio Episode: Peak Week Strategies and the Science of Glycogen LoadingIn 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 Announcements02:09 Listener Feedback and NAD Boosters Discussion02:52 FDA Regulations and Supplement Industry Insights05:23 NAC and Its Benefits12:43 Iron Radio Updates and New Projects15:42 Listener Mail: Glycogen Depletion and Reloading18:55 Creatine and Carb Loading Strategies19:19 Performance Enhancing Drugs and Water Retention20:09 Best Practices for Endurance and Physique Athletes21:56 Carb Loading for Female Athletes23:03 Avoiding Peak Week Mistakes26:36 Fluid Swings and Weight Management29:30 The Benefits of Walking for Weight Loss Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Common Training Mistakes and How to Avoid Them | Iron RadioIn 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 Mistakes04:10 Overtraining and Recovery Insights06:50 Personal Experiences with Training Programs18:00 Iron Radio Updates and Announcements21:40 The Importance of Training Intensity23:01 Coaching and Calling Numbers23:54 Understanding Different Lifter Types25:17 The Science Behind Lifting Techniques28:41 Adjusting Training for Raw Lifting30:43 Identifying and Addressing Neurological Issues35:07 The Value of Simplicity in Training37:55 Modifying Exercises to Avoid Pain Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Iron Radio: Supplements That Didn't Work - Mistakes & SurprisesIn 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' Backgrounds01:52 Listener Question: What Didn't Work?02:45 NAD Boosters: A Personal Experience08:14 Beta Alanine: Trials and Tribulations14:06 Ephedrine Caffeine Stack: Benefits and Drawbacks19:11 The Reality of Fitness Models21:00 Iron Radio's New Broadcast Network22:12 Dr. Mike T. Nelson's Daily Newsletter22:53 Upcoming Book on Dietary Supplements23:59 Surprising Benefits of Creatine and Collagen26:27 The Role of Glutamine in Overtraining28:48 Personal Supplement Mistakes34:21 Exploring Lithium Orotate37:45 Potential Benefits of Yohimbine HCL38:57 Conclusion and Next Episode Teaser Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Iron Radio: Tips for Overcoming Training Plateaus and Maintaining MotivationIn 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 Tips05:20 Punching the Clock: Discipline Over Motivation10:15 Managing Fatigue and Recovery16:21 Starting Late in Master's Class Lifting18:41 Iron Radio's New Broadcast and Syndication20:34 Upcoming Book on Dietary Supplements21:43 Listener Email: Lifting Journey and Green Drinks25:19 The Benefits of Increased Fruit and Vegetable Intake26:57 Fair Life Milk: A High-Protein, Low-Sugar Option29:12 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