Iron Radio: New Changes to Dietary Recommendations and Fruit & Veggie Intake Analysis

In this episode of Iron Radio, Dr. Lonnie Lowery and Dr. Mike Nelson discuss upcoming changes to dietary recommendations set to be implemented by 2029, including the discontinuation of the Acceptable Macronutrient Distribution Range (AMDR) and shifting the focus from "apparently healthy" individuals to the general population. They analyze the complexity of these recommendations and speculate on potential implications for nutrition guidelines. Additionally, the duo examines a study on the effectiveness of skin spectrometry in measuring fruit and vegetable intake, offering insights into practical applications and potential benefits for nutritional assessments. Tune in for an in-depth analysis on these pertinent topics and more.

01:08 New Dietary Reference Intakes (DRIs) for Macros

02:10 Dropping the AMDR and Its Implications

04:08 Shift from 'Apparently Healthy' to General Population

14:24 Iron Radio Updates and Announcements

16:17 New Book on Dietary Supplements in Sports Performance

17:27 Tech Gadgets for Measuring Fruit and Vegetable Intake

20:11 Surrogate Markers and Dietary Recalls

20:43 Carotenoids and Micronutrient Intake

21:28 Challenges in Dietary Reporting

22:54 Practical Tips for Increasing Veggie Intake

28:36 Spectrophotometer and Glycation Meters

32:04 Organic vs. Non-Organic Debate

32:57 Frozen Fruits and Practicality

34:25 Concluding Thoughts and Next Episode Teaser

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Baking Soda for Endurance, Motivation in Sports, and Supplement Insights

In this episode of Iron Radio, Coach Phil Stevens and Dr. Lonnie Lowery delve into listener mail, discussing the use of baking soda to enhance endurance and reduce fatigue during high-volume weight training sessions. They also explore the impacts of various supplements, like creatine and beta-alanine, on muscle buffering and performance. The conversation shifts to motivation and effort in both youth and adult athletes, emphasizing the challenges coaches face in instilling a strong work ethic in their trainees. Dr. Lowry highlights his recent book on dietary supplements, now available for pre-order on Amazon. Tune in for an engaging discussion on sports nutrition, training strategies, and the drive needed to excel in athletics.

00:55 Listener Mail: Baking Soda for Endurance

01:50 Discussion on Muscle Acidity and Supplements

03:58 High Rep Training and Muscle Buffering

07:44 Upcoming Topics and Book Announcement

09:45 Motivation and Effort in Training

15:59 Understanding the Competitive Drive

17:25 Recognizing Mental Health in Athletes

18:17 Dealing with Unmotivated Team Members

19:08 The Importance of Effort in Team Sports

20:19 Gym Culture and Effort

20:58 Challenges in Coaching Youth Sports

22:40 The Role of Goal Setting

27:19 Effort vs. Perfect Plans in Training

28:28 Conclusion and Listener Engagement

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Iron Radio: Debunking Myths About Creatine and Protein Supplements

In this episode of Iron Radio, Coach Phil Stevens, Dr. Mike Nelson, and Dr. Lonnie Lowery tackle misinformation surrounding creatine and protein supplements, addressing recent media claims and listener questions. The hosts dive into the myths about performance enhancers, discuss the science behind supplements, and emphasize the need for continuous education to combat widespread falsehoods. They also share insights from personal and professional experiences, including working with athletes and debunking common misconceptions. Tune in for a comprehensive discussion on the benefits and safety of dietary supplements backed by decades of research.

00:00 Introduction and Hosts' Backgrounds

02:24 Listener Mail: Creatine and Protein Controversies

07:44 Debunking Myths: Creatine and Kidney Dysfunction

08:42 Athlete Anecdotes and Misconceptions

10:03 Scientific Evidence and Expert Opinions

14:23 The Protein Craze: Misinformation and Echo Chambers

15:59 Debunking Protein Myths

17:08 Social Media and Misinformation

17:28 The High Protein Craze in Advertising

18:33 The Importance of Source Literacy

19:04 The Role of Skepticism in Science Communication

19:21 The Absolute Truth: Triggering with Facts

24:24 Creatine and Youth Sports

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Old School vs Modern Methods in Bodybuilding and Powerlifting

In this episode of Iron Radio, hosts Coach Phil Stevens and Dr. Lonnie Lowery discuss the differences between old school and modern methods for bodybuilders and powerlifters. They dive into recent trends in the fitness industry, including bizarre practices like using pendulum crystals for supplement recommendations. Phil shares his take on the efficacy of traditional training methods versus new gimmicks and stresses the importance of foundational barbell exercises and progressive resistance. The conversation also touches on the pitfalls of modern tracking tools and apps, and how overcomplicating workouts can hinder progress. Tune in for insightful opinions on navigating the fitness world, whether you're a beginner or a seasoned athlete.

00:00 Introduction and Hosts' Backgrounds

00:58 Old School vs. Modern Methods for Bodybuilders and Powerlifters

01:12 The Pendulum Crystal Trend in Fitness

03:46 Rational Old School Training Techniques

07:17 Modern Methods and Their Efficacy

18:41 Tracking and Its Pitfalls

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

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

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

00:00 Introduction and Host Introductions

01:00 News: Upcoming Dietary Guidelines

01:30 Scientific Report Highlights

03:25 Dietary Patterns and Food Groups

05:21 Research Gaps and New Areas

06:23 Discussion on Plant-Based Proteins

10:36 Coming Back from an Extended Layoff

17:13 Struggles of Maintaining Fitness

17:52 Balancing Life and Fitness

18:28 The Importance of Consistency

19:23 Understanding Body Weight Set Points

22:30 Rebuilding Fitness After a Break

26:24 Cardio for Lifters

32:14 Challenges of Aging and Fitness

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Everything You Need to Know About Peptides and Sports Supplements: Iron Radio Podcast

In this episode of Iron Radio, strength coach and powerlifter Phil Stevens, Dr. Mike Nelson, creator of the Flex Diet Cert, and nutrition and exercise physiology professor Dr. Lonnie Lowery discuss a range of topics focused on dietary supplements and peptides in sports performance. They highlight the new book 'Dietary Supplements in Sports Performance' by Lonnie Lowry and Kim Muller and the growing interest in peptides within the fitness community. The conversation includes cautionary advice on the use of peptides due to limited human data, safety concerns, and the issues surrounding unregulated supplement markets. The hosts also reminisce about past trends in sports supplements, emphasize the irreplaceable value of exercise, and caution against relying solely on new chemical compounds for performance enhancement.

00:00 Introduction and Host Introductions

01:30 Dr. Lonnie Lowery's New Book on Dietary Supplements

04:43 Discussion on Peptides in the Fitness Industry

10:07 Concerns and Experiences with Peptides

14:27 Challenges in Peptide Research and Regulation

20:39 Skepticism About Creatine

21:56 The Peptide Craze

27:11 The Role of Marketers

28:39 Exercise vs. Supplements

34:21 Growth Hormone Insights

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Reviving Fitness Standards and Coaching Wisdom

In this episode of Iron Radio, Coach Phil Stevens, Dr. Lonnie Lowery, and special guest Dan John discuss various aspects of fitness and coaching. They reminisce about past fitness standards, examine the current state of youth fitness, and offer insights into effective coaching and training philosophies. Topics include the return of the Presidential Fitness Test, the importance of general physical preparation, and strategies for motivating young athletes. Dan John also shares his own fitness journey, authorship, and coaching career spanning several decades.

00:00 Introduction and Host Introductions

00:38 Guest Introduction: Dan John

02:00 Dan John's Fitness Philosophy

03:56 Current Projects and Personal Updates

07:20 The Art and Science of Coaching

17:45 Simplifying Complex Concepts

27:30 Personal Experiences and Lifelong Learning

34:23 Introduction to Iron Radio's New Format

35:46 Presidential Fitness Test Returns

36:31 Discussion on Physical Education Standards

38:04 Historical Perspective on Fitness Tests

42:02 Challenges in Modern Physical Education

48:02 Strategies for Improving Fitness in Schools

58:41 Parental Responsibility in Education

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Iron Radio: The Evolution of Weight Loss and Strength Sports

Join Coach Phil Stevens, Dr. Mike Nelson, and Dr. Lonnie Lowery in this engaging episode of Iron Radio as they dive into the latest news and trends in strength sports and nutrition. The hosts discuss the anticipated FDA approval of the oral semaglutide weight loss pill, the implications of weight stigma on physical and psychological health, and the ever-changing landscape of dietary information. Also, they reflect on the recent passing of Hulk Hogan and share insights into the influences that drive people in strength sports. Tune in for expert commentary and thought-provoking discussion!

01:37 Listener Email: New Weight Loss Pill

02:47 Discussion on Weight Loss Medications

11:00 Hulk Hogan's Death and Impact

12:53 General Health and Fitness Insights

14:37 The Information Bubble and Nutrition Misconceptions

15:21 Understanding Food Labels and Misleading Marketing

17:13 Weight Stigma and Social Identity

20:50 The Struggles of Weight Management

21:50 The Importance of Growth Mindset in Fitness

24:12 Challenges of Being a Large Athlete

28:20 Concluding Thoughts on Social Identity and Fitness

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