Explore every episode of the podcast Iron Radio-Nutrition Radio Network
| Title | Pub. Date | Duration | |
|---|---|---|---|
| What Competing Does | 19 Oct 2026 | 00:44:17 | |
Why Competing Changes You—Even When You Lose Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery explore how competition can turn fear into focused energy, strengthen confidence and identity, and reveal how athletes respond when circumstances are outside their control. They share first-meet stories and discuss adapting coaching to experience and temperament; choosing confidence-building openers for newcomers; attempt selection, pacing, warm-ups, deloads, post-meet rest, and handler support; and using simulations to prepare for meet-day variability. They also discuss peak-week decisions in physique sports, caution against last-minute overreach and extreme fluid manipulation, and explain how competing can make training a higher priority while fostering resilience, personal benchmarks, and community support. 00:00 Welcome and Hosts 02:50 Why Compete? Courage, Confidence, and Identity 08:59 First Meets, Pressure, and Performing Under Stress 14:30 Competition Timing and Event-Day Stress 15:42 Coaching for Different Personalities and Experience 19:17 Remote Coaching and Meet-Day Calls 22:57 Building Confidence: Openers and Tapering 26:21 Handlers, Rest, and Meet Logistics 28:01 No Mind: Avoiding Last-Minute Mistakes 29:16 Bodybuilding Peak-Week Decisions 32:15 Competition, Self-Comparison, and Winning Mindset 37:24 Does Competition Make Training Better? 41:23 Personal Limits and a Supportive Community 43:57 Wrap and Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie 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 | |||
| Less Optimizing More Training | 12 Oct 2026 | 00:49:14 | |
Less Optimizing, More Training: Build Strength Before Chasing the Perfect Plan Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery respond to listener Chris’s experience going from 170 pounds to a muscular 256 after years of lifting, highlighting the value of a meaningful body-weight goal and persistent work over endlessly precise calorie calculations. They discuss filling weight classes with realistic 10- to 20-pound gains, the difficulty of identifying an individual’s comfortable body-weight “set point,” the role of carbohydrate adaptation and energy intake, and why building mass earlier may help young athletes. The conversation then turns to the episode’s central theme: athletes and lifters cannot optimize their way around a missing strength base. The hosts cover progressive overload, absolute strength alongside relative percentages, individual variation in rep performance, AMRAPs for guiding training, and the importance of hard work, technical effort, and mental toughness for athletic development. 00:00 Welcome and Hosts 00:56 Listener Email: Building Size and Strength 04:55 Weight Classes and Goal-Based Bulking 09:29 Calories, Carbohydrates, and Body Composition 12:41 Body-Weight Set Point and Long-Term Gain 18:37 Why Gaining Earlier Can Help Athletes 21:46 Iron Radio Network, Newsletter, and Book Updates 24:42 Stop Optimizing and Just Train 25:05 Strength Foundations for Sport Athletes 34:37 Progressive Overload, Absolute Strength, and AMRAPs 37:49 Hard Work, Failure, and Mental Toughness 39:44 Preparing Young Athletes for Next-Level Training 47:26 Put the Phone Down and Train 48:54 Wrap and Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie 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 | |||
| Warrior Mode | 05 Oct 2026 | 00:22:31 | |
Warrior Mode: Turning Intensity On—and Knowing When to Turn It Off Coach Phil Stevens and Dr. Lonnie Lowery discuss the learned skill of entering a focused, physical “warrior mode” for sport, training, and difficult goals without becoming reckless or a jerk. They explore youth football physicality, confidence and the on/off switch, Arnold-style training intensity, pain and effort in the gym, diet discipline, and why real control includes the ability to say yes as well as no. 00:00 Welcome and Hosts 01:30 Youth Football, Physicality, and Running Through Contact 05:00 Confidence, Violence, and the Warrior On/Off Switch 08:30 Turning Intensity On in Training and Competition 11:30 Pain, Effort, and the Guts to Keep Going 14:00 Diet Discipline and Not Letting Food Win 17:00 Control Means Knowing When to Turn It Off 19:30 Finding Warrior Mode in Strength Sports and Life 21:15 Wrap and Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Training Like Former You | 28 Sep 2026 | 00:37:45 | |
Training Like Former You: Re-aiming Athletic Intensity as You Age Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss why former athletes must stop comparing their current performance to their 20s and 30s, while preserving meaningful standards and continuing to participate. They explore changing goals and recovery needs, minimum strength benchmarks, injury-aware substitutions, training age and accumulated mileage, soft-tissue limitations, and how to redirect an athlete's intensity toward sustainable work. The hosts also discuss realistic benchmarks for pressing, pulling, squatting, grip, and aerobic conditioning, plus the mindset of doing hard things and finding something worthwhile on the other side of suck. 00:00 Welcome and Hosts 02:10 Stop Training Like the Athlete You Used to Be 08:00 Aging, Drive, and New Performance Minimums 13:00 Adjusting Training Around Injuries and Recovery 18:30 Mike's Strength, Grip, and Aerobic Benchmarks 24:00 Training Age, Mileage, and Elite Older Athletes 29:00 The Mindset of Doing Something Hard 33:00 Re-Aiming Athletic Intensity and Choosing New Movements 36:15 Wrap and Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie 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 | |||
| Time-Restricted Bulking | 21 Sep 2026 | 00:40:59 | |
Time-Restricted Bulking: Can a Narrow Eating Window Build Muscle Without Excess Fat? Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery examine a new 12-week randomized controlled trial of 16:8 time-restricted eating during a bulking phase. They discuss the study's modest sample, single-frequency BIA, prescribed versus actual calorie and protein intake, and similar fat-free-mass and strength gains despite the restricted group eating less than planned. The conversation challenges the idea that a 300–500 calorie surplus is universally sufficient, considers beginner gains versus results in experienced lifters, and explores practical factors such as adaptive metabolism, training age, sleep, stress, stimulants, DOMS, and the difficulty of accurately tracking food in free-living conditions. 00:00 Welcome and Hosts 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 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 Coaching News | 14 Sep 2026 | 00:31:23 | |
Strength Coaching News: Why Every High School Needs a Qualified Strength Coach Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss a high school strength program that celebrates a dangerously sloppy clean and use it as a springboard to examine coaching quality, injury prevention, long-term development, strength versus speed and power, transfer to the field, and affordable ways schools can bring qualified strength and conditioning expertise to every sport. 00:00 Welcome and Hosts 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 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 | |||
| Death of the Training Partner | 08 Sep 2026 | 00:42:54 | |
The Death of the Training Partner: Accountability, Feedback, and the Human Element of Strength Training Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery examine what happens when lifters lose the in-person training partner. They discuss accountability, technical feedback, healthy competition, support on bad training days, and the limits of remote programming. The conversation covers video review, velocity-based training, Tendo/GymAware and other wearables, tandem coaching, caffeine and perceived bar speed, interval feedback, social-media praise, AI coaching, and why earned human respect and tough love remain difficult to automate. 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 | |||
| Barriers to Lifting | 31 Aug 2026 | 00:30:51 | |
Why People Struggle to Lift: Barriers, Energy, Access, and the Minimal Effective Dose Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery angle a new qualitative study of 38 adults experiencing food insecurity toward strength training, unpacking time scarcity, fatigue, occupational demands, safety, weather, health complications, finances, and the tension between motivation and low energy. They share practical strategies from coaching younger athletes, workers, busy professionals, and low-aerobic-capacity clients: train before work, use brief lifting and high-intensity conditioning, build access and social support, start with one or two manageable changes, and reduce excuses without overwhelming the person. The hosts also discuss how basic aerobic fitness can improve energy and brain fog, why community health workers may lack specific resistance-training guidance, and the importance of finding the minimal effective dose for sustainable progress. 00:00 Welcome and Hosts 01:05 Study on Barriers to Physical Activity and Food Insecurity 04:10 Time Scarcity, Fatigue, Work, and Environmental Barriers 08:25 Motivation Versus Energy and the Importance of Priorities 11:40 Diagnosing Low Energy: Iron, Sleep, Inflammation, and Aerobic Fitness 16:10 Building Exercise Into the Day and Improving Access 20:05 Something Is Better Than Nothing 23:00 Community Health Workers and Resistance-Training Knowledge 26:15 Meathead Cardio and the Minimal Effective Dose 29:45 Social Support, Coaching, and Reducing Excuses 32:35 Training Barriers, Accountability, and AI 34:20 Wrap and Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Enhanced Games Profit Trends | 24 Aug 2026 | 00:35:14 | |
Enhanced Games' Financial Reality Check and the Mainstreaming of Injectable Peptides Coach Phil Stevens and Dr. Lonnie Lowery open by shouting out Phil's son Odin, a finalist for Sports Illustrated/CBS Youth Athlete of the Year, then dig into a piece of news Mike sent in before missing the show: the Enhanced Games reported a $61.9 million net loss for Q2 2026, a quarter that included its inaugural live event. The company generated $17.7 million in revenue against roughly $79.6 million in operating expenses, about $52 million of which went to games, athlete, and event operating costs. Phil and Lonnie argue the promotion tried to go too big too fast by building its own roughly 2,500-seat arena instead of leasing an existing venue, capping potential ticket revenue compared to a stadium-scale event. Still, the numbers show real traction: a reported 419% increase in social media engagement and 227% increase in video views during the event, plus claimed reach of a billion people, which the hosts frame as a brand-awareness investment rather than a failure, pointing to Jón Páll-style headline moments like Thor Bjornsson's 475-kilogram deadlift win over Mitchell Hooper (both missed 515 kg) and the newly announced, lower-cost Enhanced Breakers Series as the next step toward pay-per-view streaming. The discussion then pivots to a much bigger cultural shift: injectable peptides and hormones going fully mainstream, no longer confined to bodybuilders and powerlifters. The hosts cite a reported surge in high-gauge needle sales, RFK Jr.'s public, positive stance on peptides, rising TRT use in women, and campus rumors of entire college teams using peptides despite NCAA bans. They debate the ethics of replacing hormones the body already produces versus adding novel pharmaceuticals, land on the idea of pursuing a minimal effective dose rather than "more is better," and reflect on how a historical lack of access to drugs was an accidental protective mechanism for amateur lifters that is quickly disappearing as telehealth and compounding pharmacies expand access. They wrap by agreeing that, drugs or no drugs, the same genetically and mentally gifted athletes would likely still rise to the top of their sports. 00:00 Welcome and Hosts 00:20 Show Open and Odin's Youth Athlete of the Year Shoutout 02:20 Enhanced Games Q2 2026 Financial Loss 11:44 Enhanced Breakers Series and Streaming Strategy 12:52 Peptide and Needle Use Trends 15:38 Network Announcements and Newsletter 17:17 Dietary Supplements in Sports Performance Book 18:28 When Everybody's Super, No One Is 26:53 Minimal Effective Dose Discussion 32:55 Generational Perspective on Doping Norms 34:54 Wrap and Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie 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 | |||
| More Injectable Peptide News | 18 Aug 2026 | 00:42:51 | |
Injectable Peptides, Influencers, and Why You Still Got to Lift Lonnie Lowery and Dr. Mike T. Nelson (Phil Stevens out with internet issues) open with an article, "Influencers are promoting dangerous peptides on social media, and regulators are struggling to keep up," detailing how unapproved injectable peptides have moved from niche bodybuilding forums into mainstream social media marketing via before-and-after claims and discount codes. The hosts debate what actually makes these compounds dangerous - the specific amino acid sequence and receptor interactions versus contamination, storage, and immune reactions from the injectable route itself - and connect it back to the show's core message: "you got to lift, bro." They discuss how influencer-driven peptide use sells the promise of results with minimal effort, contrast it with the disciplined training culture of 1980s and '90s PED-era bodybuilders, and share an anecdote from an ISSN conference where two of the field's top protein researchers agreed exercise outweighs protein for muscle retention. Mike notes the near-complete absence of controlled human trials on peptides like BPC-157 and mitochondrial compounds such as BAM15, the confound of concurrent TRT use, and the difficulty of testing vague, subjective outcomes like energy or recovery. They close by discussing the FDA's recent move allowing compounding pharmacies to produce certain peptides and the need for a legitimate, IRB-approved research effort - modeled on how ISSN itself began - to generate real safety and efficacy data before regulators are forced into further reactive policy. 00:00 Welcome and Hosts 00:20 Host Introductions and Hypoxic Training Chat 03:25 You Got to Lift Theme Introduction 03:38 Peptide News Segment Setup 03:55 Article on Peptide Influencers 08:11 Amino Acids or Real Drugs Debate 14:27 Immune Reactions and Storage Risks 20:25 Bypassing Effort and the 80s-90s PED Era 27:03 VO2 Max and Measuring Progress 29:47 ISSN Anecdote: Exercise vs Protein 31:16 Microgravity and Human Need for Stimulus 34:21 Mitochondrial Peptides and TRT Confounds 36:42 Rick Collins and the Data Vacuum 40:13 Path to Legitimate IRB-Approved Studies 40:55 Wrap Up 42:29 Wrap and Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Youth Meet Partial Reps | 10 Aug 2026 | 00:36:51 | |
Youth Powerlifting Records and the Quarter-Rep Problem Phil Stevens opens with a recap of the USPA Midwest Junior Championship, where he coached five lifters including his son Odin (age 11), who broke the national squat record by 50 pounds with a 243-pound squat and just missed a 282.5-pound national deadlift record attempt after opening at 252. Also competing were 15-year-old Max (6'3", 250 lbs, chasing a 600-pound deadlift), newer lifter Ethan, Phil's 18-year-old daughter, and 19-year-old Cooper, who squatted 480 and benched 315 but missed a deadlift record at 582. The hosts then pivot to Phil's ongoing recovery from a torn meniscus and the increasingly aggressive nature of modern rehab and PT protocols compared to decades past. The back half of the show turns into a debate sparked by Lonnie's gym pet peeve: watching older lifters perform quarter-range-of-motion reps on machines like the leg press and recumbent elliptical. The group works through whether "something is better than nothing," how gym culture spreads through imitation ("monkey see, monkey do"), how Planet Fitness locations increasingly stock real free-weight equipment, and how an over-indexing on isolation and cable work may be holding back younger lifters chasing hypertrophy. They close by observing that a growing number of women at the gym now train harder and more intelligently than the average male gym-goer. 00:00 Welcome and Hosts 00:15 Youth Meet Recap and National Records 04:15 Rapid Strength Progress in Young Lifters 05:51 Phil's Weak Bench and Training Priorities 10:33 Aggressive Modern Rehab and Recovery Trends 11:46 Network Announcements and Newsletter 13:55 Gym Etiquette and the Quarter Rep Debate 15:51 Effort and Doing Something Versus Nothing 18:02 Monkey See Monkey Do and Gym Imitation 19:43 Trends Across Different Gyms 21:04 Hypertrophy Culture and Isolation Work 23:40 Effort, Mobility, and Close Calls 27:20 Wrap and Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Six Peptides Compounding Pharmacies | 03 Aug 2026 | 00:50:27 | |
FDA Advisory Panel Backs Six Peptides for Compounding Pharmacies Phil kicks things off with an update on the torn upper horn of his lateral meniscus, sustained just before a meet he ran anyway (600 lb squat, 600 lb deadlift) rather than sit out with his son. From there the hosts pivot to a Verywell Health piece by Amber Raiken on the FDA's Pharmacy Compounding Advisory Committee recommending looser restrictions on six peptides — BPC-157, TB-500, KPV, MOTS-c, Selank, and Epitalon — while rejecting a seventh, Emoxypine, over weak human results. Mike, drawing on a recent conversation with attorney Rick Collins, explains the split between FDA researchers (mostly opposed) and the non-physician advisory panel (mostly in favor), and why compounding-pharmacy oversight could at least guarantee sterile, accurately-dosed product versus the unregulated grey market. The group works through the thin evidence base for BPC-157 — including a sham-surgery knee trial showing a large placebo effect — alongside real anecdotes, including Phil's own faster recovery after hip surgery. They also cover the money and politics behind the FDA's shift, the rise of pre-loaded peptide pens mirroring GLP-1 marketing, sermorelin's prior FDA history, grey-market use of unapproved compounds like retatrutide, and how peptides moved from underground research-chemical circles in the '90s to today's mainstream, driven largely by biohacker influencers and the normalization of GLP-1 injections — now increasingly popular with women as well as men. They close by comparing peptide-assisted recovery in elite athletes (citing Patrick Mahomes) to the old anabolic-era "impossible" recovery stories, and debate what a sane regulatory and tracking system for peptides could look like. 00:00 Welcome and Hosts 00:20 Phil's Meniscus Tear and Meet Recovery 05:02 Transition to Peptide Regulatory News 06:18 FDA Advisory Panel and the Six Peptides 12:11 BPC-157 History and Anecdotal Evidence 17:02 Network Announcements and Newsletter 19:58 FDA Politics and Compounding Pharmacy Incentives 30:07 Six Peptides List and Emoxypine Rejection 34:59 A Proposal for Peptide Regulation and Tracking 37:28 How Peptides Reached the General Public 46:48 Elite Athletes and Faster Recovery Anecdotes 50:06 Wrap and Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Online Fitness - Full Circle | 28 Jul 2026 | 00:32:51 | |
Iron Radio: AI, Forums, and the Future of Fitness/Nutrition Content On Iron Radio, hosts Dr. Lonnie Lowery and Dr. Mike T. Nelson discuss how AI and social media are reshaping strength and sports-nutrition education, using the rise and decline of forum-based brands like Biotest and T-Nation as context. They argue that AI produces confident answers even when wrong, making baseline knowledge and better prompting essential, and suggest strategies like asking for pro/con cases and restricting sources (e.g., PubMed). They note algorithms reward negative, context-free “myth-busting” clips, accelerating noise and short attention spans, while long-form podcasts, newsletters, and trusted individuals may become the new “moat.” They explore businesses building proprietary “expert AI” trained on decades of content, concerns about AI-generated writing undermining credibility, and using AI to automate low-value tasks while preserving human expertise. 00:00 Welcome to Iron Radio 01:33 Biotest and Community Models 03:27 Content Overload Era 03:59 AI Confidence Problem 04:40 Following Individuals Over Content 05:33 Article Spinning and SEO 06:28 Dead Internet Theory 07:23 Influencer Culture Shift 08:27 Attention Span Crisis 10:10 Newsletter Strategy 11:46 Storytelling in Science 12:13 Writing Better AI Prompts 13:59 AI Limitations Revealed 16:22 Navigating Information Noise 17:08 Instagram Algorithm Analysis 17:55 Negativity Drives Engagement 20:27 Custom AI Solutions 21:27 Context Loss Problem 21:48 Myth Busting Confusion 23:14 Trust and Authority 24:17 Government Sources Questioned 25:40 Forum Communities Discussion 26:08 Business Strategy Adaptation 27:02 AI Writing Limitations 28:16 AI Generated Content Dilemma 30:20 Smart AI Automation 30:49 Professional Standards Matter 32:04 Closing Thoughts Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| World Class | 22 Jul 2026 | 00:34:26 | |
World-Class Numbers: Inside Colton Engelbreit's 2,700-Pound World Record Total Coach Phil opens the news segment with word that powerlifter Colton Engelbreit shattered the all-time world record total in Moscow, pulling roughly a 1,003-lb squat, 612-lb bench, and 1,086-lb deadlift for a total north of 2,700 pounds at a 265-lb bodyweight — beating the prior mark by over 100 pounds. The hosts marvel at how balanced his lifts are (no weak link) and reminisce that a 700-lb deadlift was 'elite' 15 years ago, while today many lifters in their teens and twenties are pulling similar numbers. They debate why standards have exploded: wider access to TRT and peptide-driven recovery, open sharing of training info on YouTube and social media (versus waiting months for the next magazine), kids starting serious lifting in their early-to-mid teens instead of their late 20s, and coaches accelerating athletes' progress by passing down decades of trial-and-error knowledge instead of making each generation re-learn it. Dr. Lonnie Lowery ties in classic overfeeding research, including the Vermont prison studies, to speculate that improved nutrient partitioning — not just sloppier bulking — may explain some of the added lean mass in modern lifters. The conversation closes on the psychology of record-breaking: training age versus biological age, how mental barriers (like the four-minute mile) collapse once someone proves a number is possible, and how seeing elite strength or size in person — rather than on video — permanently resets an athlete's sense of what's normal. 00:00 Welcome and Hosts 00:45 Wildfire Smoke and Air Quality Chat 01:45 Colton Engelbreit's New World Record Total 03:15 Breaking Down an Otherworldly Squat-Bench-Deadlift Total 04:30 How Fast Strength Standards Have Skyrocketed 05:45 TRT, Peptides, and Modern Recovery 07:00 Social Media and the Open Sharing of Training Knowledge 08:00 Bodybuilding vs Powerlifting Culture on Sharing Secrets 09:00 The Pace of Record-Breaking Across Generations 10:00 Younger Athletes Entering the Sport Earlier 11:10 Colton's Early Training Background 12:30 The Risk of Early Sport Specialization 13:30 The Case for Training Variety 14:30 Getting Bigger and Losing Mobility 15:30 Building a Base Before Specializing 16:35 Overfeeding Studies and Lean Mass Partitioning 17:40 Developmental Windows and Early Training Exposure 18:40 Mental Fortitude Built at a Young Age 19:40 Training Age vs Biological Age 20:40 Phil's Son and the Puberty Question 21:40 How Norms Shape an Athlete's Expectations 22:45 Breaking Mental Barriers Like the Four-Minute Mile 23:45 Finding a Gym With Stronger Lifters 24:45 The Power of Witnessing Greatness in Person 25:50 Adam Glass and the Inch Dumbbell Story 26:50 AI Skepticism and the Value of Seeing It Live 27:50 Up Close With Elite Bodybuilders and NFL Athletes 28:50 Standing on the Shoulders of Previous Generations 29:50 Coaches as Accelerators of Progress 31:00 Newton, Einstein, and Building on What Came Before 33:00 Wrap and Sign-Off Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Enhanced Games News | 13 Jul 2026 | 00:29:52 | |
Enhanced Games Reality Check: Thor's Stack, FDA Restrictions, and the Supervised PED Debate Phil Stevens opens with a proud update on his 11-year-old son's powerlifting progress before pivoting to the week's main topic: the Enhanced Games' newly released Thor stack supplement (NAD+, testosterone, Cialis). Phil notes the irony that Thor admitted to using testosterone, deca, and halotestalone at the games, while the supplement product conspicuously omits those compounds. The hosts debate whether the FDA-approved-only drug restriction undermines the games' core premise — Dr. Mike T. Nelson and Dr. Lonnie Lowery explore how international athletes may have had to compete under tighter restrictions than they'd face at home, and the group agrees a better model would involve full informed consent and supervised blood monitoring. They also reflect on how prosecution of steroids has dropped sharply under the current administration, the rapid normalization of TRT and peptides in the general population, and how the reefer madness-style hysteria around anabolics has given way to open conversation. 00:00 Welcome and Hosts 01:42 Phil's Son Breaks National Powerlifting Records 03:38 Enhanced Games Thor Stack News 06:34 Did the Enhanced Games Succeed or Fail? 08:44 The Case for Supervised PED Use 11:46 FDA-Only Rules and International Athletes 16:15 What Doses Did Enhanced Games Athletes Actually Use? 18:40 Thor's Actual Stack vs What They're Selling 20:04 Getting an Enhanced Games Insider on the Show 22:05 Enhanced Games Business Model 24:23 Rise of TRT and Peptides in the General Population 25:07 PED Prosecution Under the Current Administration 26:20 Reefer Madness Then and Now 27:40 Ethics of PEDs Forced Into the Light 28:39 Wrap 29:21 Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| New Myostatin Blocker Omega-3 News | 06 Jul 2026 | 00:36:32 | |
Myostatin Blocker Hype vs. Reality, and Should You Still Take Omega-3s? In this Fourth of July Iron Radio episode, Coach Phil Stevens introduces a newly publicized myostatin-blocking drug, Trevogrumab (Regeneron), which promises dose-dependent muscle gain by blocking the myostatin pathway. Phil flags a viral social media clip hyping the compound, while noting that buried in early trial data is a troubling adverse event: 5 of 45 subjects experienced death. Dr. Lonnie Lowery and Dr. Mike T. Nelson dig into the science — what we know about myostatin knockout in animals and a rare German double-null child, the question of whether resistance training is even necessary with such a drug, and the dangers of underground use without sterility or verified sourcing. In the second segment, Dr. Lonnie covers a "clickbait" Supply Side Journal article questioning Omega-3 value based on preclinical and conflicting observational data. Dr. Mike discusses his decade-plus practice of testing red blood cell Omega-3 levels with Dr. Dibbus, targeting 8–9% RBC levels, current dosing considerations, and why farmed salmon's changed feed now makes supplementation even more critical. 00:00 Welcome and Hosts 01:27 Fourth of July News Episode Setup 01:46 Myostatin Blocker Trevogrumab Introduction 05:00 Trial Deaths and Safety Red Flags 07:53 Myostatin Science and Animal Models 10:27 Underground Use and Anecdotal Reports 13:00 Social Media Influence and Gen Pop Risk 16:07 Show Announcements and Promos 19:10 AI Check on Trevogrumab Side Effects 21:00 Golden Dilemma and Risk Acceptance 24:51 Omega-3 News: Clickbait or Real Science? 29:06 Phil on High-Dose Fish Oil History 30:21 Mike on Omega-3 Testing Protocol 34:00 Farmed Salmon and Supplement Rationale 35:48 Wrap and Happy Fourth of July Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Training at 50 | 30 Jun 2026 | 00:40:00 | |
Training, Recovery, and Staying Strong After 50 In this Iron Radio episode, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery tackle the growing number of lifters entering strength training at age 50 and beyond. Phil shares observations from an over-50 fitness forum and his own experience returning to a 700-pound squat at age 49 after training mostly in the 400–500 range. The hosts discuss research showing age-related decline follows a step function driven largely by injuries rather than a smooth linear drop, the importance of injury prevention as a primary training goal, soft tissue adaptations and “old man strength,” and the shift toward physique-based training with intensity techniques like forced reps, eccentrics, and drop sets. Recovery strategies include prioritizing sleep (Phil now goes to bed at 8:30), eating like an adult with higher protein-to-calorie ratios, collagen supplementation 40–60 minutes pre-training per the Shaw and Keith Baar protocol, hibiscus tea for micronutrition, and down-regulation tools like float tanks and the ShiftWave chair. They also discuss maintaining rate of force development safely using bands, chains, K-box flywheel training, and throwing events rather than high-impact plyometrics. 00:00 Welcome and Hosts 01:19 Sleep Quality and Aging 02:20 Over-50 Fitness Forum Observations 03:35 Training Intensity Must Be Selective 05:44 Hormonal Changes and Central Body Fat 07:04 Age-Related Decline Data and Step Function 08:47 Injury Prevention as Priority 10:46 Phil’s 700-Pound Squat Return at 49 11:30 Soft Tissue Adaptation and Old Man Strength 12:50 Knowing Your Limits — Mentally vs Physically 15:21 Shifting Toward Physique-Based Training 16:46 Show Promos and Updates 19:46 Bodybuilding Variety and Intensity Techniques 22:28 Belt Squat, Hex Squat, and Equipment Alternatives 24:07 Recovery — Sleep, Nutrition, and Collagen 29:57 Hibiscus Tea and Micronutrition 31:13 Immobilization Risks and Minimizing Decline 33:33 Consistency Beats Entropy 35:26 Rate of Force Development — Safe Explosiveness 38:14 Summary and Farewell Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| ISSN 2026 | 22 Jun 2026 | 00:45:30 | |
ISSN Conference Rundown: Lactotripeptides, GLP-1 Support, Astaxanthin, Beta-Alanine, Urolithin A, and Wearables In this Iron Radio episode, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery recap highlights from the ISSN conference. They discuss sponsored research on casein lactotripeptides and their possible effects on blood flow, “pump,” and hypertrophy; a presentation on nutrition support for GLP-1 users and high dropout rates; and updates on astaxanthin as a carotenoid antioxidant with emerging dosing and metabolism data. They review a beta-alanine tutorial covering loading timelines, paresthesia, and dosing, and talk with Emily Werner about urolithin A, mixed evidence, cost, and sourcing concerns. Other topics include amino acids for tendon recovery, communication of sports nutrition in media, a practical sports nutrition lecture emphasizing field validity and “don’t assume—go look,” MSM for recovery, EAAs and cognition, and Mike’s wearable tech takeaways, including poor calorie-burn estimates and HRV/respiratory rate considerations. 00:00 Welcome and Hosts 01:42 Conference Recap Setup 02:14 Milk Peptides and Pump 08:27 GLP-1 Nutrition Support 10:31 Astaxanthin Deep Dive 14:19 Beta Alanine Update 21:05 Urolithin A Buzz 22:04 Urolithin A Evidence 23:31 Personal Trials and Cost 25:12 Buying Legit Sources 27:14 Amino Acids for Tendons 29:02 Media Nutrition Messaging 31:01 Real World Sports Nutrition 34:11 MSM and Immune Stress 36:20 EAAs for Cognition 39:09 Wearables Accuracy Reality 43:42 Conference Wrap and Farewell Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Get Informed Peptides | 20 Jun 2026 | 00:42:07 | |
Peptides, SARMs, and “No Free Lunch”: Why You Must Know the Side Effects In this Iron Radio episode, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss growing use of peptides, SARMs, and other drugs in gyms and the general public, emphasizing that many people take substances without understanding risks, side effects, dosing tradeoffs, or product quality. They compare older, better-studied compounds to newer agents with limited or no human data, and highlight dangers of injection practices, sterility issues, and mislabeled products. Mike shares a Journal of Nutrition study (Sato et al., industry-funded by Morinaga) on an oral whey hydrolysate tetrapeptide (leucine-aspartate-glutamine-tryptophan) in 181 overweight adults, reporting about a one-inch waist reduction and improved mood over 8–12 weeks. The conversation broadens to impatience, lifestyle disease, and the value of slow, informed, long-term progress in training, dieting, and health. 00:00 Welcome and Hosts 01:17 Lonnie on Aging Lifts 02:14 Why People Ignore Risks 05:01 SARMs and New Peptides 06:01 Peptides Can Do Anything 09:52 Creatine Tweaks and Hype 11:30 Oral Peptide Study News 16:37 Impatience and Quick Fixes 17:35 Show Updates and Promos 20:34 Peptide Sellers and Injection Risks 23:15 Sketchy Peptide Supply 23:52 Sterility Horror Stories 25:04 Informed Consent Mindset 25:46 Commercials And Polypharmacy 28:51 Vanity Vs Aging Reality 30:43 Slow Habits Beat Shortcuts 32:46 Dose Response Not Linear 33:35 Crash Diet Stress Costs 36:00 Patience And Longevity 38:14 Parenting Goals And Odds 40:41 Pay Your Dues Closing 41:39 Podcast Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Enhanced Games | 08 Jun 2026 | 00:41:57 | |
Enhanced Games Recap: PEDs, PRs, Recovery, and the $10M Usain Bolt Bounty | Iron Radio In this Iron Radio episode, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss the recent Enhanced Games, noting that unenhanced top-level competitors often beat enhanced entrants who were frequently retired for 5–14 years and had only about four months of prep, including roughly two months enhanced. They argue the results still showed meaningful effects, with many athletes—especially older ones—beating personal bests, and they highlight weightlifting as the sport with the most dramatic improvements, including an athlete opening 10 kg over his best and narrowly missing a world record at 30 kg over. They critique expectations of instant “Captain America” gains, discuss sport-specific tradeoffs (e.g., muscle mass and drag in swimming), mention strict FDA-approved protocols, heavy commercialization, major investors, prize payouts, Olympic bans, and a new $10M offer for breaking Usain Bolt’s 100m record, with plans toward 2027. 00:00 Show Intro and Hosts 00:46 Concert Banter and Updates 01:41 Enhanced Games Recap 03:29 Why Records Didn't Fall 04:44 Swimming vs Strength Sports 06:25 Strongman Drug Rules 08:12 Money Incentives and Olympics 11:22 Training Timeline and Oversight 12:51 Sponsors and TRT Clinics 17:18 Marketing and Mechanical Doping 20:10 Recovery Not Just Muscle 22:31 Ethics and Pro Sports Testing 24:24 Testing Is a Joke 25:00 Doping Culture by Sport 25:33 Olympics Arms Race 27:04 Genetics Skill and Reality 28:47 Bodybuilding Drug Debate 31:33 Capitalism and Sport Picks 32:32 Tech Suits and Gear Rules 34:17 Results PRs and Future 35:54 Timeframes and Supervision 37:51 Safety Monitoring Ethics 41:12 Wrap Up and Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Science Roundup: Supplements, Diet-Glasses, HDL | 02 Jun 2026 | 00:41:50 | |
Iron Radio: Do Supplements Beat Food for Vitamin Status? Wearable Food-Tracking Glasses + HDL, Exercise & Depression On Iron Radio, hosts Dr. Lonnie Lowery, Dr. Mike T. Nelson, and Coach Phil Stevens discuss Nelson’s Flex Diet Certification and how supplementation topics are integrated due to time constraints, plus his creatine research PDF. They review a new NHANES-based paper (Sternberg et al., May 2026) suggesting supplement use explains more variability in vitamin biomarkers (R² ~3–21%) than reported dietary intake (~0.8–8.8%), while noting limitations like recall bias, low explained variance, and imperfect biomarkers. They then examine a 2021 AIM2 wearable device that detects eating episodes and captures food images with ~83% accuracy, debating research benefits versus privacy and data-broker concerns. Finally, they critique a 2026 cross-sectional study linking physical activity, HDL cholesterol, and lower depression odds, arguing the effect is associative and likely non-causal, and expand into broader concerns about interpreting lipids in athletic populations and medical risk models. 00:00 Show Intro and Hosts 01:05 Flex Diet Cert and Supplements 03:23 Brevity in Science Talks 05:34 Talk Tactics and Backup Slides 08:22 Supplements vs Food Biomarkers 14:04 Vitamin D and Biomarker Limits 15:21 Iron Radio Feed Update 16:32 Newsletter and Book Plug 18:21 Wearable Food Tracking Glasses 21:00 Privacy and Data Broker Fears 23:21 VR Ads and Escape 23:53 Food Illusions and Conditioning 24:27 Research Uses vs Privacy 26:20 Testing Dietary Recall Accuracy 27:39 HDL Exercise and Depression Study 30:29 Is HDL Really Causal 33:21 Selling Results in Titles 35:02 HDL Drugs and High HDL Debate 37:08 Statins Risk Models and Exercise 40:15 Athlete Labs and Wrap Up Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Your Next Meet | 26 May 2026 | 00:33:27 | |
When Should You Compete Again? Timing Meets, Momentum, and Realistic Goals in Strength & Physique Sports In this Iron Radio episode, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss how athletes decide what to do next after a meet or show and when to compete again. Phil explains how competition frequency often shifts from many meets per year early on to fewer events as lifters get stronger, older, and need more time to recover and make meaningful progress, sometimes using smaller meets as non-max “training day” run-throughs for clients. Mike describes prioritizing goals to avoid competitions that distract from main objectives, and notes the added challenges in physique sports where frequent shows can create a stressful 6–12 week “gray area” and lead to issues like water retention and inflammation, especially for natural athletes. They emphasize realistic expectations, honest coaching, and the value of outside perspective for planning and psychology. 00:00 Welcome and Hosts 01:18 When to Compete Again 02:07 Phil on Meet Frequency 03:51 Clients and Progress Planning 06:13 Warmup Meets Strategy 07:49 Powerlifting vs Physique Peaks 08:50 Mike on Priorities and Goals 10:51 Physique Sports Gray Zone 16:40 Iron Radio Feed Update 17:52 Mike Nelson Newsletter 18:30 New Supplement Book 19:39 Levrone Transformation Talk 20:16 Setting Realistic PR Goals 21:26 Getting Athletes To Eat 24:03 Dreams Versus Reality 24:33 Choosing Your Strengths 27:50 Managing Warrior Mode 30:41 Why Coaches Matter 32:35 Wrap Up And Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Fun Outside the Gym | 20 May 2026 | 00:40:30 | |
Iron Radio: Why Lifters Need Variety, Play, and “Accidental Exercise” (for Longevity & Brain Health) In this Iron Radio episode, Coach Phil Stevens, Dr. Mike T. Nelson and Dr. Lonnie Lowery discuss why strength athletes should include variety and recreational movement beyond specialized lifting, especially with aging. Phil cites evidence that most pro athletes were multi-sport as kids and argues that changing activities and training emphases can reduce injury, burnout, and loss of explosiveness. Mike explains the neurological benefits of movement in different planes and chaotic environments (eyes, vestibular system, proprioception), shares the GOAT drill as a warm-up, and suggests options like skateboarding, surfing, tennis, pickleball, juggling, and kettlebell juggling. The hosts emphasize “play,” hiking on real trails, and keeping at least minimal aerobic work so the gap between doing nothing and something doesn’t widen, while also cautioning older trainees to restart old skills at low intensity to protect tissues. 00:00 Welcome and Hosts 01:11 Why Variety Matters 03:56 Purposeful Play Training 05:44 Neuro Coordination Drills 09:31 Show Updates and Feeds 10:42 Newsletter and Book Plug 12:29 Aging Injury Proofing 17:09 Learning New Skills 19:35 Start Slow Stay Safe 21:09 Sprinting Risks and Tissue 23:28 Rebuilding Skills Slowly 24:10 Hiking for Real Movement 25:34 Ground Work and Aging 27:07 Sports as Cardio 28:09 Accidental Exercise Mindset 29:38 Playful Training Tools 31:15 Avoiding Specialization Traps 32:17 Offseason and Aerobic Base 34:06 Minimum Effective Conditioning 37:13 Juggling Desk Breaks 38:22 Flow Trainers and Hacky Sack 39:44 Wrap Up and Disclaimers Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Lifter Maladies | 11 May 2026 | 00:42:20 | |
Caffeine vs Paraxanthine, Sleep Quality, and Common Lifter Maladies (Injuries, Blood Work, Apnea, Aging) On Iron Radio, hosts Coach Phil Stevens and Dr. Lonnie Lowery (with Dr. Mike Nelson traveling) discuss a 2026 JISSN study on caffeine and its main metabolite paraxanthine in 14 male university rowers, finding the caffeine+paraxanthine combo improved 2,000m rowing performance versus placebo while caffeine-containing conditions worsened subjective sleep; they note key limitations including small sample size, subjective sleep measures, and unequal dosing (200 mg caffeine + 200 mg paraxanthine vs 200 mg of either alone). They then shift to “lifter maladies,” focusing on orthopedic issues (Phil’s MCL tear and training through injury), blood work and cholesterol swings, and the role of athlete compliance and monitoring versus gen pop. They also cover sleep apnea prevalence in large lifters, mental standards and training psychology, aging-related risks (ASCVD, prostate enlargement), and compensatory benefits like higher bone density and pain tolerance. 00:00 Show Intro and Hosts 00:59 Paraxanthine vs Caffeine Study 03:18 Study Results and Dose Debate 07:05 Training Timing and Stimulants 07:56 Network Updates and Where to Listen 09:07 Mike Nelson Newsletter Plug 09:45 Lonnie Lowery Book Announcement 10:54 Lifters Maladies Kickoff 11:11 Injuries and Orthopedic Wear 15:16 Aging Athletes and Family Limits 16:43 Blood Work and Health Monitoring 21:15 Mindset and Body Image Standards 23:17 Low Frequency Training 24:42 Sleep Apnea In Lifters 29:02 Exercise Risk Offsets 32:58 Food Health Tradeoffs 35:36 Pain Tolerance Legacy 38:28 Age Chronic Conditions 40:37 Mental Grit Closing 41:42 Sign Off Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Managing Discipline | 11 May 2026 | 00:34:22 | |
Iron Radio: When More Training Isn’t Better—Recovery, Identity, and Avoiding Burnout Hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss athletes who struggle to take breaks, emphasizing that high-level performers typically have a “release valve” and can relax outside their sport. They explain how training needs change from novice to advanced stages as heavier loads create greater recovery demands, making “less is more,” and note that aging and life stress can further reduce recovery capacity. The conversation covers signs of under-recovery (stale performance, persistently high RPE, reduced motivation, and appetite changes), the risks of overtraining, and strategies like reducing training frequency, coaching instead of doing more, adding hobbies and mindful recreation, proactive recovery practices, and using wearable data cautiously. They also highlight identity issues tied to the gym and the value of a third-party coach for perspective and accountability. 00:00 Welcome to Iron Radio 01:09 Why Athletes Need Breaks 03:05 When More Stops Working 05:10 Tracking Then Letting Go 06:18 Life Stress and Recovery 08:06 Recovery Tools and Hobbies 11:17 Identity Beyond the Gym 13:50 Mindful Play and Metrics 16:01 Show Updates and Links 19:32 Motivation as a Warning Sign 23:27 Discipline Versus Burnout 30:25 Capacity Building Long Term 32:47 Different Types of Recovery 33:40 Wrap Up and Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Evaluating Health Claims | 28 Apr 2026 | 00:38:33 | |
Iron Radio: Evaluating Online Health Claims, Peer Review, and “Healthy” Protein Debates Iron Radio hosts Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson discuss a Nature-referenced April 2026 report claiming over two thirds of people across 16 countries believe at least one false or unproven health claim, while noting the survey itself was not peer reviewed and criticizing vague terms like “unproven” and “healthy.” They highlight charged examples such as raw milk and the claim that animal protein is healthier than plant protein, arguing endpoints and context (for whom, compared to what) matter and that meta-analyses depend on study quality. The hosts describe how they assess evidence online, emphasizing skepticism of social media, seeking primary research, and questioning authority without politicizing science, while warning about AI repeating secondary claims. They also share Iron Radio feed updates and mention Nelson’s newsletter and Lowery’s supplements book. 00:00 Show intro and hosts 01:07 Lonnie background and topic setup 02:19 Nature survey on health myths 05:00 Raw milk and loaded language 05:58 Animal vs plant protein debate 08:31 Questioning science and meta-analyses 11:23 Phil on vetting online claims 13:39 Network updates and promos 16:37 Mike on evidence and AI pitfalls 20:16 Controls and compared-to-what 21:10 Finding Topics and Studies 22:29 Test It Yourself First 23:30 Questioning TRT and Root Causes 24:07 Lifestyle Before Prescriptions 26:48 It Depends and Study Methods 27:22 Raw Milk Risk and Sourcing 30:30 Keep Politics Out of Science 33:04 Science Skepticism and Gurus 35:25 AI Literature Reviews and Slop 37:30 Wrap Up and Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Phil's Family Meet 2026 | 20 Apr 2026 | 00:39:31 | |
Iron Radio: Phil’s Powerlifting Meet Recap—Junior Records, State Records, and Lessons Learned On Iron Radio, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery recap Phil’s recent powerlifting meet involving his family and athletes. Phil describes weigh-ins, weight cuts, and meet outcomes for his group. His 10-year-old son Odin set new national records but had attempts overturned for small rule violations. His daughter Olivia, coming off wrestling with little meet-specific training, hit all lifts and set a state deadlift record at 365 and then 375 on a fourth record attempt. Lifter Cooper set a state squat record but bombed on bench due to command/technique issues. 15-year-old Max set a state bench record and posted strong squat and deadlift numbers. Phil’s stepson Nick totaled 1600 with big PRs, training partner Austin went 9-for-9 and set state records, and Phil competed despite knee pain from a tendon issue/Baker’s cyst, managing a 600 squat and a 600 deadlift after a disputed call, while noting bench limitations from triceps/elbow lockout issues. The episode also covers judging strictness for records vs kids, minimal youth gear rules, upcoming meets (July Midwest Junior Championship leading toward higher-level events), and Phil’s plan to shift toward Highland Games while rehabbing and potentially returning to another meet later. 00:00 Show Intro and Hosts 01:32 Meet Day Setup and Weigh Ins 03:32 Odin Sets Records 06:12 Olivia Surprise PRs 08:29 Cooper Bomb Out Lessons 09:36 Max State Record Bench 10:25 Iron Radio Feed Updates 11:36 Newsletter and Book Plug 13:23 Nick Army to Powerlifting 16:10 Phil Knee Injury and Squat Attempts 21:00 Beltless Deadlift Choice 22:05 Red Light Controversy 22:37 Angry Pull at 600 23:33 Meet Vibes and Big Guys 24:46 Knee Update After Meet 25:38 Kids Gear Basics 27:43 Judging Kids and Records 32:11 Next Steps and Highland Games 34:10 Beltless Seven Hundred Plan 38:51 Closing and Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Michelle Blakely AI Fit-Pros | 15 Apr 2026 | 00:35:46 | |
AI, Coaching, and Accountability: What Fitness Pros Must Know (with Michelle Blakely) | Iron Radio On this special Iron Radio episode, Dr. Lonnie Lowery hosts fitness professional and AI expert Michelle Blakely, an NSCA-CPT and former USA Weightlifting sports performance coach who recently began a Chief Artificial Intelligence Officer program at the University of Chicago Booth. They discuss how AI is already impacting coaching, programming, nutrition planning, and education, emphasizing that while AI can rapidly generate meal plans and training drafts, coaches remain vital for accountability, community, and human connection. Blakely advises using AI as a drafting and efficiency tool with a human-in-the-loop to review errors and hallucinations, recommends moving from free to paid AI models for privacy and tracking team use, and argues practitioners must “radically accept” rapid exponential change to avoid a near-term divide between AI-literate and AI-illiterate professionals. The episode also includes updates on Iron Radio’s new distribution channels and related resources. 00:00 Welcome to Iron Radio 00:36 Meet Michelle Blakely 02:09 AI Anxiety to Action 03:27 AI in Education and Coaching 06:03 Accountability Beats Algorithms 10:38 Paid Tools and Privacy 13:57 Governance and Human Oversight 15:24 Show Updates and Resources 18:42 Will AI Replace Humans 23:38 Exponential Change and Adaptation 27:45 Apps vs Real Community 33:23 Wrap Up and Contact Info 35:17 Disclaimer and Sign Off Michelle Blakely -
Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| AI - Peptides | 07 Apr 2026 | 00:45:21 | |
Iron Radio: Popular Peptides in Strength Sports (Sermorelin, TB-500, PEG-MGF) + Show Updates On Iron Radio, hosts Dr. Lonnie Lowery and Dr. Mike T. Nelson (with Coach Phil Stevens joining later) discuss what an AI scan identified as popular peptides in strength sports, focusing on sermorelin, TB-500, and PEG-MGF. They review purported mechanisms and typical injection use, emphasize limited human data and anti-doping restrictions, and share anecdotes about mixed results—especially for sermorelin and tissue-healing peptides often paired with BPC-157—while raising questions about GH/IGF-1 testing, pituitary responsiveness with age, and product quality from research chemical sources versus compounding pharmacies. They also touch on movement and brain health, mention Dr. Tommy Wood’s book, note Iron Radio’s updated distribution/feed changes and Mike’s newsletter, and preview Phil’s upcoming meet as he manages knee pain while preparing his 10-year-old son to attempt national-record lifts. 00:00 Welcome to Iron Radio 00:49 Hosts and intros 01:13 Kiteboarding and GoPro 02:05 Movement for brain health 03:11 Treadmill vs real running 03:43 AI peptides overview 05:02 Sermorelin GH booster 12:37 TB-500 tissue repair 19:33 Oral peptides and collagen 22:36 Show updates and promos 25:34 PEG-MGF muscle growth 28:27 Peptide Site Injections 28:51 Phil Joins Peptide Talk 29:31 Tesamorelin Fat Loss Hype 30:28 Standalone Results and Sleep 31:58 Legal Access and GH Tradeoffs 34:22 Pituitary Limits and Testing 36:30 Hormone Spikes vs Real Gains 39:15 Peptide Wild West Risks 41:04 Sourcing and FDA Crackdowns 42:36 Meet Prep and Youth Records 44:53 Wrap Up and Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Top 3 Reasons to Compete | 31 Mar 2026 | 00:29:48 | |
Iron Radio: Top 3 Reasons to Compete in Strength & Physique Sports Hosts Coach Phil Stevens and Dr. Lonnie Lowery discuss their top three reasons to compete in strength and physique sports: competition provides direction and purpose that sharpens training and nutrition through a clear timeline and accountability; it forces honesty and adherence to strict standards under rules, exposing true performance and differentiating meet PRs from gym PRs; and it ends “someday” thinking by offering a tangible “receipt” of achievement via judged results and public performance. Lonnie adds that competing is also a courage test—overcoming fear and being evaluated in public—while both note the importance of using competition anxiety productively and focusing on personal progress. They also emphasize the value of team support and leading by example, especially when coaching and training with others, and encourage listeners to try competing rather than waiting for perfect conditions. 00:00 Iron Radio Intro 00:42 Leg Press Banter 01:20 Why Compete Today 02:01 Reason One Purpose 06:27 Reason Two Honest Rules 09:36 Reason One Courage Test 11:16 Using Fear on Stage 13:09 Crowd Wants You Win 14:00 Stop Waiting Sign Up 14:24 Meet Day Receipts 16:01 Iron Radio Updates 17:11 Newsletter And New Book 18:59 Compete For Yourself 21:58 Chasing Real Greatness 24:50 Team Effort And Coaching 26:51 Final Push To Compete 29:14 Disclaimer And Wrap Up Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Artificial Intelligence, Urolithin-A & Cold Water | 25 Mar 2026 | 00:46:45 | |
Iron Radio: AI’s Impact on Coaching & Peer Review, Urolithin A in Sports Nutrition, and Cold Water Immersion Updates On Iron Radio, hosts Dr. Lonnie Lowery and Dr. Mike T. Nelson discuss how AI may speed content distribution, assist with business tasks, and potentially replace some lower-level coaches while still lacking context for peer review and research interpretation, raising concerns about regulation, healthcare profit motives, and data-center resource demands. They revisit urolithin A (a gut microbiota–derived metabolite linked to mitochondrial effects), referencing a 2025 Frontiers in Nutrition paper and Mike’s personal and client experiences, noting modest perceived recovery/HRV benefits, high cost, and possible responder differences due to gut conversion. Mike also summarizes a broad review on cold exposure and metabolism across organ systems, highlighting mixed recovery data, evidence that immediate post-hypertrophy cold-water immersion can reduce muscle protein synthesis via reduced blood flow, lack of clear anti-inflammatory marker changes, and practical guidance based on season, logistics, and athlete preference. 00:00 Welcome to Iron Radio 01:13 Mike’s Vegas Mastermind 01:30 AI for Content Creation 03:18 AI Limits and Assumptions 03:57 Peer Review and Academia 05:42 Jobs at Risk in Healthcare 10:23 AI in Coaching and Diets 13:10 Regulation and Data Centers 15:24 AGI Race and Safety 17:36 Urolithin A Research Overview 20:49 Mike’s Experience with UA 22:33 Gut Conversion Variability 22:58 Iron Radio Feed Update 24:10 Free Daily Newsletter 24:48 New Supplements Book 25:57 Postbiotics and Skepticism 28:04 Safety First Testing 29:00 Cold Exposure Review 31:06 Hypertrophy Tradeoffs 35:31 In Season Ice Baths 40:03 Measuring Recovery Reality 43:15 Whole Body Effects 45:51 Wrap Up and Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Protein Quality - The Arnold | 19 Mar 2026 | 00:35:32 | |
Iron Radio: Protein Labeling, Plant Proteins, and Arnold Classic Highlights On Iron Radio, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss a recent Food and Nutrition Policy (Feb 2026) proposal to eliminate in vivo protein digestibility requirements (PDCAAS) for protein content claims in North America, arguing it would favor plant proteins and could mislead consumers by focusing on grams per serving rather than usable amino acids. They debate implications for athletes, older adults, and the general public, raise concerns about industry-driven label changes, and note how protein blends and undisclosed ratios could be used for profit. The episode also includes show updates (new distribution via the Iron Radio Nutrition Radio Network, newsletter and book mentions) and a brief recap of Arnold event results, prize money disparities, expo changes over time, and how strongman deadlift numbers have escalated. 00:00 Iron Radio Introductions 00:55 Vegas Trip Chatter 01:40 Protein Labeling News 02:59 PDCAAS vs DIAAS Explained 04:30 Plant Proteins and Policy Push 09:57 Athletes vs Gen Pop Impact 11:59 Confusion and Digestibility Debate 15:33 Industry Motives and Sponsorship 17:03 Protein Blends and RTD Cutting 19:18 Novel Proteins and Vegan Examples 20:38 Protein Priorities Debate 21:41 Plant Based Politics 22:03 Iron Radio Network Update 23:14 Mike Nelson Newsletter Plug 23:52 New Supplements Book 25:00 Arnold Winners and Payouts 27:37 Expo Changes Since COVID 31:09 Strongman Deadlift Explosion 33:43 Media Pass Ideas and Wrap 35:03 Final Disclaimer and Outro Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Using RPE | 10 Mar 2026 | 00:31:59 | |
RPE in Strength Training: Why Beginners Misuse It (and How to Calibrate It) On Iron Radio, hosts Coach Phil Stevens, Dr. Lonnie Lowery and Dr. Mike T. Nelson discuss rate of perceived exertion (RPE) and why it can be misapplied in strength training. They define RPE as a subjective intensity scale (including the Borg 6–20 scale) and contrast it with objective measures like heart rate and percentages of 1RM. Phil argues RPE requires calibration through experience and that newer lifters often avoid hard work because they don’t yet know what true maximal effort feels like, while “tough guys” may under-rate effort. The group recommends pairing RPE with objective targets, tracking output over time for patterns, using coaching to calibrate effort, and reserving true all-out attempts for the competition platform to reduce injury risk. 00:00 Show Intro 00:33 Hosts And Agenda 01:26 RPE Hype And Pitfalls 02:53 Percentages Plus RPE 03:45 Coaching New Lifters 04:15 Strain Versus Pain 05:46 Mike Joins And Defines RPE 06:59 Subjective Versus Objective 08:32 Beginners Need Calibration 13:50 Westside Daily Max Explained 16:05 Track Output Over Time 16:24 Avoiding The RPE Hole 17:21 Peaking With RPE 18:19 Objective vs Subjective Load 19:20 RPE Ego And Failure Culture 19:44 Coaching For Psychology 21:09 Calibrating RPE Signals 23:17 Percent Work Plus RPE 24:13 Extra Work As Reward 25:47 Training Toughness Adaptation 28:19 Patterns And Outlier Days 29:40 Warmups Dont Overthink 31:13 Wrap Up And Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Nutrition Knowledge & Diet Quality | 04 Mar 2026 | 00:35:44 | |
Iron Radio: Nutrition Knowledge, Diet Quality, and Where Athletes Get Their Info On Iron Radio, hosts Coach Phil Stevens and Dr. Lonnie Lowery discuss how heavy training taxes recovery, then focus on athlete nutrition knowledge and diet quality using a Current Developments in Nutrition editorial summarizing six articles. They note adolescents often get nutrition info from social media, with athletes valuing credible sources more and viewing food as fuel, while non-athletes see food as social. They discuss YouTube as a major information source and how expert content may lack trust-building communication compared to non-experts. A study in Ireland found sensory appeal as the top driver of food choice even in active populations. Data from Florida State Division I cross-country athletes showed inadequate carbs, calcium, and vitamin D, but adequate protein, fat, and iron, alongside poor overall diet quality. They also cover Iranian bodybuilders’ supplement use patterns and debate how veteran strength athletes simplify supplement choices. 00:00 Show Intro and Hosts 00:35 Meet Prep and Big Lifts 01:30 Squat vs Deadlift Grind 03:01 Risk and Willpower 04:00 Lonnie Background and Credentials 05:01 Today Topic and Upcoming Guests 06:39 Athletes Nutrition Knowledge 08:12 Social Media and Mentors 10:23 YouTube Experts vs Influencers 12:11 Taste Drives Food Choices 14:17 Athlete Fuel Mindset 15:44 Learning to Eat for Gains 16:47 Taste Preferences Get Skewed 17:38 New Podcast Feed 18:48 Mike Nelson Newsletter 19:27 Supplements Book Update 20:35 Runner Diet Quality Study 23:12 Elite Sport vs Health 27:27 Bodybuilder Supplement Habits 31:59 Old School Protein Tales 34:29 Athletes More Mindful 35:04 Wrap Up and Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Wearable Tech Analysis Paralysis | 25 Feb 2026 | 00:41:10 | |
Urolithin A for Strength & Mitochondria + Avoiding Wearable-Driven Analysis Paralysis On Iron Radio, Coach Phil Stevens and Dr. Lonnie Lowery discuss Phil’s upcoming meet and a client question about urolithin A, reviewing a 2022 randomized placebo-controlled trial in middle-aged adults showing about 12% strength improvement plus lower inflammation and acyl-carnitines, while noting the results may not apply to trained lifters and that more research is needed; they also explain urolithin A as a postbiotic derived from polyphenol precursors found in foods like berries and nuts, tying it to “eating like an adult” rather than relying on ultra-processed foods. After show updates and promos, they pivot to “analysis paralysis,” arguing that overreliance on perfect programming, wearables, HRV/sleep scores, RPE, and bar-velocity tracking can become a crutch, and emphasizing hard work, trends over time, and performance as the key markers. 00:00 Show Intro and Hosts 00:44 Meet Prep and Records 01:37 Lonnie Updates and ISSN Talks 03:07 Urolithin A Supplement Buzz 04:52 Study Breakdown and Dosing 09:58 Food Sources and Adult Eating 12:36 Break and Network Updates 15:52 Analysis Paralysis in Training 18:29 Grit Over Perfect Metrics 20:29 Real World Meet Chaos 22:25 Stop Over Measuring 22:53 Train With Fire 24:32 Midnight Strap Squats 25:28 Which Metrics Matter 29:03 Trends Beat One Offs 32:08 Be Researcher Athlete 36:20 Use Data Build Habits 37:59 Measurement Error Reality 39:13 Coaching Fatigue Context 40:02 Final Takeaways Disclaimer Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Coffee Caff Polyphenols Total Reps | 19 Feb 2026 | 00:35:11 | |
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 | |||
| Red Meat Keto Nootropic Peptide | 10 Feb 2026 | 00:44:15 | |
Iron Radio: Strength Sports, Nutrition, and Latest Research Insights Welcome to Iron Radio with hosts Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson. In this episode, we delve into the latest research in strength sports and sports nutrition. Topics include a study evaluating the effects of minimally processed red meat on cognitive and physical aging, potential health risks of the ketogenic diet based on a long-term mouse study, and the emerging benefits of silk peptides for cognitive function. Stay tuned for insights, debates, and practical advice on optimizing your nutrition and training! 00:47 Newsletter and Certification Announcements 01:38 News Segment: Red Meat and Health 02:01 Study Analysis: Red Meat and Plant-Forward Diets 05:25 Discussion on Red Meat and Lean Mass 11:36 News Segment: Keto Diet Health Risks 19:41 Iron Radio Updates and Announcements 21:48 Introducing the New Book on Dietary Supplements 22:39 Upcoming Editorial on Sports Nutrition 23:18 Exploring Silk Peptides for Cognitive Health 24:02 Mechanisms and Benefits of Silk Peptides 29:49 Practical Applications and Personal Experiences 32:09 Challenges in Cognitive Supplement Research 41:31 Future Directions and Final Thoughts Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Caffeine Dose Affordability | 03 Feb 2026 | 00:38:30 | |
Iron Radio - The Role of Protein and Caffeine in Strength Sports Welcome to Iron Radio, the dedicated podcast for strength sports and sports nutrition. Hosted by Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson, this episode delves into critical topics such as the role of protein and caffeine supplementation in powerlifting and bodybuilding. The hosts discuss a recent study on caffeine dosage for powerlifters, respond to listener mail about workout nutrition, and explore the challenges and affordability of dietary guidelines, especially with the recent focus on higher protein intake. Tune in for expert insights, practical advice, and the latest news in the world of strength sports. 01:27 Listener Mail: Caffeine and Performance 06:11 Dietary Guidelines Controversy 17:13 Iron Radio Updates and Announcements 20:09 Affordability of Protein in Diets 21:50 Prioritizing Food Over Luxuries 22:19 Choices and Sacrifices in Athletics 23:31 Economic Changes and Dietary Consistency 24:05 Bodybuilding Prep Costs 25:11 Powerlifting Prep Costs 28:50 Affordability in Strength Sports 37:44 Concluding Thoughts and Advice Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Phil Meet Prep 2026 | 28 Jan 2026 | 00:33:59 | |
Iron Radio: Returning to Competitive Powerlifting After 49 In this episode of Iron Radio, hosts Coach Phil Stevens and Dr. Lonnie Lowery (along with a possibly frozen Mike T. Nelson) dive into various topics related to strength sports and nutrition. Phil gives an update on his return to competitive powerlifting, detailing his experiences lifting heavy weights again, including squatting 675 pounds for the first time in over four years. He discusses training strategies, the importance of mental fortitude, and recovery methods as a nearly 50-year-old athlete. The discussion also touches on the importance of proper nutrition and the adjustments needed to stay competitive. Filled with personal anecdotes and practical advice, this episode offers valuable insights for older lifters looking to maintain their strength and competitiveness. 00:00 Introduction to Iron Radio 00:35 Meet the Hosts 01:52 Phil's Return to Competition 04:21 Training and Lifting Strategies 06:06 Challenges and Injuries 09:52 Advice for Older Lifters 12:14 Training with Younger Lifters 17:10 Nutrition During Training 18:24 Eating Habits and Nutrition 18:43 Adjusting Diet with Age 19:50 Protein and Meal Prep 20:55 Purposeful Recovery and Training Adjustments 22:16 Mindset and Acceptance in Training 25:32 Preparing for a Powerlifting Meet 28:25 Gaining Weight and Stability 32:27 Final Thoughts and Advice Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Dietary Guidelines Get Graded | 19 Jan 2026 | 00:41:59 | |
Analyzing the New Dietary Guidelines for Americans: Iron Radio Discusses Changes and Impact Welcome back to Iron Radio! In today's episode, hosts Coach Phil Stevens, Dr. Mike T Nelson, and Dr. Lonnie Lowery delve into the new 2025-2030 Dietary Guidelines for Americans. They discuss the changes, controversies, and potential impact of these guidelines on the population, especially athletes. From prioritizing protein and dairy to addressing the role of whole grains and healthy fats, the hosts critique both the strengths and weaknesses of the new guidelines. Tune in to hear their expert opinions, industry comments, and what these changes could mean for you! 00:00 Introduction to Iron Radio 00:38 Meet the Hosts 01:38 Discussion on Dietary Guidelines 02:32 Industry Comments on Food Guide 07:21 Alcohol and Dietary Guidelines 09:06 Reformulating Food Products 18:34 Iron Radio Updates and Announcements 22:21 Economic Factors in Food Choices 22:57 Study on Free Protein Bars and Meal Plans 24:15 Government Policies and Food Subsidies 25:28 Dietary Guidelines and Protein Intake 28:40 Dairy and Vegetable Recommendations 30:48 Healthy Fats and Whole Grains 34:24 Vegan and Vegetarian Nutrient Gaps 35:12 Limiting Sugars and Alcohol 39:12 Future of Food Guidelines and Obesity 41:05 Conclusion and Next Week's Preview Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Dietary Guidelines 2025-2030 | 13 Jan 2026 | 00:34:38 | |
Initial Reactions to the New Dietary Guidelines: Insights from Iron Radio Hosts In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson discuss their first impressions of the new dietary guidelines. They critique the visual representation of the guidelines, debate the role of whole foods and protein in American diets, and explore the practicality of these guidelines for the general population. The conversation delves into how the guidelines compare to past versions and those of other countries, and highlights the challenges in encouraging healthier eating and exercise habits. 00:00 Introduction to Iron Radio 00:34 Hosts Introduction and Credentials 01:05 Initial Reactions to New Dietary Guidelines 02:04 Critique of the Food Pyramid 03:51 Visual and Practical Issues with the Pyramid 05:35 Historical Context and Comparisons 10:11 Global Food Guides and Final Thoughts 16:45 Global Food Guides: A Comparative Look 18:35 Iron Radio's New Broadcast and Syndication 19:46 Dr. Mike T. Nelson's Free Daily Newsletter 20:26 Upcoming Book on Dietary Supplements 21:31 Bodybuilder Diets and Practicality 25:10 The Role of Exercise in Nutrition 32:46 Reactions to the New Dietary Guidelines Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Gym Characters | 08 Jan 2026 | 00:34:14 | |
Gym Characters: The Good, The Bad, and The Hilarious | Iron Radio 2026 In the first episode of 2026, the hosts of Iron Radio— Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson—return with vibrant discussions on strength training and sports nutrition. Starting off, they address an email from a listener about the recent concerns on heavy metals in protein supplements. The episode then dives into a humorous and somewhat critical exploration of various "gym characters" we've all encountered. From "bench bouncers'" to "excessive warm-up guys," and the overlooked but impressive "strong, quiet types," the hosts detail the quirks and etiquettes (or lack thereof) in today's gym culture. Tune in for expert insights, funny anecdotes, and thought-provoking commentary on the evolving landscape of strength sports. 00:00 Introduction to Iron Radio 00:38 Meet the Hosts 01:12 Reflecting on 17 Years of Podcasting 01:30 Listener Email: Heavy Metals in Protein Powders 04:18 Gym Characters: The Warm-Up Enthusiasts 05:43 Gym Characters: The Equipment Campers 07:32 Gym Characters: The Bad Advice Givers 11:16 Gym Characters: The Screamers and the Silent Strong 17:54 A Close Call in the Gym 19:03 Iron Radio's New Broadcast Network 20:14 Dr. Mike T. Nelson's Free Daily Newsletter 20:55 Upcoming Book on Dietary Supplements 21:59 Training Spotters and Gym Etiquette 22:44 Gym Characters and Etiquette 25:51 The Rise of Gym Filming 29:33 Bodybuilding Gym Culture 31:49 Women in Strength Training 33:27 Final Thoughts and New Year Wishes Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| 2025 Review & 2026 Predictions | 03 Jan 2026 | 00:37:37 | |
Iron Radio Year in Review 2025 and Predictions for 2026: Peptides, Trends, and More! Welcome to another episode of Iron Radio! Hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery come together to review the key trends in strength sports and sports nutrition for the year 2025 and make predictions for 2026. They discuss the growing focus on aesthetics over performance, especially among younger athletes, and share insights on the rise of peptide supplements. The conversation also delves into the future of sports nutrition, the role of technology in personal health metrics, and how social media influences the fitness industry. If you're interested in what the future holds for strength training, sports nutrition, and the supplement market, this episode is packed with valuable perspectives and expert analysis. 00:00 Introduction and Host Introductions 01:07 Reflections on Academia and Career Shifts 01:45 Year in Review: 2025 Highlights 03:09 The Peptide Craze and Supplement Market 08:03 Regulations and Market Dynamics 12:53 Aesthetics vs. Performance in Strength Sports 16:43 The Shift from Aesthetics to Strength 17:20 The Rise of CrossFit and Its Impact 17:36 The Arnold vs. The Olympia 18:11 Iron Radio's New Broadcast and Syndication 20:04 Upcoming Book on Dietary Supplements 21:30 Active Nutrition and Market Trends 23:01 The Future of Mitochondrial Health and Longevity 23:49 The Nervous System and Wearable Devices 26:41 The Role of Personalized Nutrition 30:13 Caffeine Alternatives and Their Effects 33:00 Probiotics, Prebiotics, and Postbiotics 34:01 Predictions for Sports Nutrition Trends 34:57 High Rocks vs. CrossFit 36:34 Listener Feedback and Conclusion Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Special episode: Ben Mayfield-Smith Bodybuilding | 24 Dec 2025 | 01:23:04 | |
Iron Radio: Hypertrophy, Training Strategies, and Nuanced Insights with Ben Mayfield Smith Welcome back to Iron Radio! In this episode, Dr. Mike T. Nelson covers for the regular hosts and brings on his friend, Australian bodybuilder Ben Mayfield-Smith. Currently prepping for an upcoming bodybuilding competition, Ben dives deep into topics related to hypertrophy, exercise selection, queuing, and more. The discussion covers detailed insights about optimizing hypertrophy through various training strategies, the importance of maintaining body composition, and the role of secondary factors like aerobic capacity. Ben also shares his experiences with new training methodologies and addressing muscle imbalances. Tune in for an in-depth conversation that offers practical tips and advanced knowledge on building muscle, ensuring effective recovery, and refining your training regimen. 00:00 Introduction to Iron Radio 00:34 Special Guest: Ben Mayfield Smith 02:08 Bodybuilding Competition Prep Insights 05:05 Training Techniques and Strategies 14:37 Debating Hypertrophy Research 29:20 Iron Radio Updates and Announcements 43:55 Applying Research to Training 44:37 Misconceptions in Stretch-Based Hypertrophy 45:29 Effective Training Techniques 49:16 Specificity in Training Programs 54:33 Rep Schemes and Muscle Group Responses 01:05:39 Secondary Factors in Hypertrophy 01:13:33 Unconventional Exercises for Hypertrophy 01:19:41 Conclusion and Resources 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 | |||
| Muscle Supplement Threat 2026 | 23 Dec 2025 | 00:27:07 | |
State Regulations Threaten Dietary Supplements: Iron Radio Hosts Discuss the Impact In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson discuss a recent article by Kyle Turk concerning the growing legislative efforts by states to restrict dietary supplements, notably those used in strength sports. The discussion covers the impact of these regulations on consumer access to supplements like creatine and caffeine, the historical context of such laws, and the potential future of supplement availability. The hosts also touch on the broader implications for research and individual responsibility in navigating supplement choices. 01:11 Discussion on Dietary Supplements 01:30 State Legislation Impact on Supplements 02:50 Consumer Perspective on Supplement Bans 03:09 Historical Context and Regulatory Changes 03:59 Creatine and Misconceptions 06:14 Debate on Supplement Regulation 07:39 Pharmaceutical Influence and Market Dynamics 12:08 Personal Responsibility vs. Regulation 14:12 Understanding Public Education and Legitimate Sources 14:53 Evaluating Health Information Online 16:06 Challenges in Medical Research and Regulation 17:27 Funding and Research Biases 20:52 Legal and Regulatory Issues in Supplementation Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| If We Knew Then | 09 Dec 2025 | 00:29:53 | |
Iron Radio: Nutrition Missteps, Travel Tales, and Women's Protein Needs - Episode Recap Welcome to another episode of Iron Radio! Your hosts, Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery dive into a mix of topics from their personal travel stories to critical insights on sports nutrition and training. This episode highlights a recent study on the effects of protein ingestion in recreationally active young females post-resistance exercise, underscoring that an additional 20 grams of whey or canola protein did not significantly increase muscle protein synthesis rates. The team also reflects on their past training and nutrition mistakes, emphasizing the importance of adequate caloric intake, understanding body signals during training, and the differences in protein needs between men and women. Join them for an engaging discussion, full of practical advice for both lifters and coaches. 00:00 Introduction and Host Introductions 00:33 Travel and Personal Updates 02:47 Research Discussion: Protein Synthesis in Females 12:02 Break and Show Updates 15:07 Main Topic: If I Knew Then What I Know Now 28:54 Closing Remarks and Seasonal Greetings Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Thankful Lifters | 03 Dec 2025 | 00:29:36 | |
Holiday Gratitude and the Power of Coffee: Iron Radio Hosts Share Their Thanks Join Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson for a special Thanksgiving episode of Iron Radio. The hosts discuss their gratitude for various aspects of strength sports and nutrition, including the benefits of coffee, the resilience of their bodies, and the evolution of fitness technology. Dive into topics ranging from historical coffee anecdotes to the impact of social media on fitness and the importance of maintaining bodily health. Filled with personal insights and practical tips, this episode is a celebration of gratitude in the fitness community. 01:11 Thankfulness and Coffee Talk 03:31 Coffee History and Industry Insights 08:17 Gratitude for Ruminant Animals 10:43 Appreciation for Physical Health 13:59 Lifting and Performance Reflections 15:49 Front Squat vs. Back Squat Debate 17:13 The Evolution of the Fitness Industry 18:27 Supplements and Functional Foods 20:59 The Role of Social Media in Fitness 24:16 Advancements in Fitness Technology 28:35 Thanksgiving Reflections and Cyber Week Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Full Circle | 19 Nov 2025 | 00:46:15 | |
Iron Radio: Exploring the Science and Applications of Whole Body Vibration Training Join hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery in this episode of Iron Radio as they dive into the world of Whole Body Vibration Training (WBVT). They discuss a recent meta-analysis on the effectiveness of WBVT for body mass reduction. The hosts share their insights on muscle activation, neuromuscular, and metabolic benefits, and the potential age-related effects. They also explore the importance of mastering basics before tweaking methodologies and the value of learning from experienced professionals. Stay tuned for news, science, and practical insights for strength sports and sports nutrition enthusiasts. 01:57 Whole Body Vibration Training: A Deep Dive 04:59 Practical Applications and Personal Experiences 12:12 Iron Radio's New Format and Future Plans 15:10 The Path to Mastery in Strength and Conditioning 26:24 The Evolution of Supplements and GH Studies 27:28 The Importance of Experience and Learning from Mistakes 29:26 The Value of Mentorship and Direct Learning 32:48 The Role of Conferences and Networking 36:13 Balancing Theory and Practice in Training 39:57 Concluding Thoughts on Continuous Learning Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Cultivating Effort | 04 Nov 2025 | 00:38:00 | |
Effort vs. Discipline: Maximizing Performance and Training Success | Iron Radio Join Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson in this episode of Iron Radio as they delve into the critical topics of effort and discipline in training. Learn how to balance intensity and consistency to reach your athletic goals, cultivate effort in youth athletes, and recognize the importance of both mental and physical preparation. With practical examples from personal experiences and coaching, this discussion provides valuable insights for athletes and trainers alike. Discover the nuances of pushing limits while maintaining optimal recovery to achieve peak performance. 01:23 Discussing Effort and Discipline 02:49 Teaching Effort to Youth Athletes 04:49 Effort in Powerlifting and Sports 09:15 Consistency vs. Effort in Training 16:40 Iron Radio Updates and Announcements 18:31 New Book on Dietary Supplements 19:37 Cultivating Effort in Training 20:03 Overcoming Gym Slumps 20:27 The Power of Discipline 20:56 Effort Through Reps 21:29 Mental Fortitude in Training 22:01 Skill vs. Effort in Athletics 22:19 Arnold's Philosophy on Effort 22:53 Advanced Training Strategies 23:37 Coaching Techniques for Effort 27:26 Positive Reinforcement in Youth Sports 29:34 Championing Small Wins 31:39 Balancing Effort and Recovery 34:38 Final Thoughts on Coaching Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||
| Hard to kill story | 28 Oct 2025 | 00:24:41 | |
Strength, Adversity, and Real-Life Heroism: Surviving a Pit Bull Attack In this gripping episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike T Nelson, and Dr. Lonnie Lowery delve into the real-life harrowing experience of Phil's wife, who survived a vicious pit bull attack thanks to her strength training and mental fortitude. The discussion covers the importance of being physically strong and mentally prepared to handle unexpected adversities. They also address a news clip about the dangers of lead accumulation in protein powders and its health implications. Tune in for an episode that highlights the profound impact of fitness and resilience in life-threatening situations. 00:00 Introduction and Hosts' Backgrounds 01:22 Discussion on Lead in Protein Powders 04:46 Main Topic: Strength and Being Harder to Kill 04:56 Phil's Wife's Dog Attack Incident 08:41 The Importance of Physical and Mental Fortitude 12:38 Fitness Standards for Mail Carriers 23:30 Conclusion and Final Thoughts Donate to the show via PayPal HERE. You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you! Phil, Jerrell, Mike T, and Lonnie | |||