Navigating New Dietary Guidelines & Returning to Training After a Layoff | Iron Radio Episode

In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike Nelson, and Dr. Lonnie Lowery discuss new 2025 dietary guidelines and their implications for strength and muscle sport athletes. They cover key themes such as dietary flexibility, nutrient density, and the importance of defining food groups and subpopulations. Additionally, the hosts explore strategies for returning to training after an extended layoff, emphasizing the importance of starting slow to avoid injuries and discussing the physiological and psychological aspects of getting back into exercise. The conversation also touches on the challenges of maintaining fitness as we age and the need for dedicated cardio training.

00:00 Introduction and Host Introductions

01:00 News: Upcoming Dietary Guidelines

01:30 Scientific Report Highlights

03:25 Dietary Patterns and Food Groups

05:21 Research Gaps and New Areas

06:23 Discussion on Plant-Based Proteins

10:36 Coming Back from an Extended Layoff

17:13 Struggles of Maintaining Fitness

17:52 Balancing Life and Fitness

18:28 The Importance of Consistency

19:23 Understanding Body Weight Set Points

22:30 Rebuilding Fitness After a Break

26:24 Cardio for Lifters

32:14 Challenges of Aging and Fitness

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Thank you!

Phil, Jerrell, Mike T, and Lonnie