In this episode of Iron Radio, Coach Phil Stevens, Dr. Mike Nelson, and Dr. Lonnie Lowery discuss the latest research on dietary inflammation, highlighting food groups like fruits, vegetables, whole grains, and legumes that reduce inflammation. They contemplate the nuances of omega-6 and omega-3 fatty acids and their impacts on the body. The episode also transitions into a discussion on the lasting impact of passing on knowledge. Phil and Mike share personal experiences and effective strategies for coaching and influencing the next generation, whether in nutrition, fitness, or personal development. This episode is packed with insights on how to make a meaningful difference through mentorship and example.

01:27 Research Paper Discussion: Dietary Inflammation

03:12 Food Groups and Inflammation

05:58 Debate on Red Meat and Dairy

12:18 Starches and Alcohol

16:26 Omega-6 vs. Omega-3 Debate

21:57 Olive Oil and Mediterranean Diet

23:44 Introduction and Break

24:00 Iron Radio Updates

25:10 Dr. Mike's Free Newsletter

26:24 Passing on Knowledge: The Importance of Enjoyment

28:18 Positive Reinforcement in Fitness and Nutrition

31:09 Leading by Example

32:43 The Role of Social Media in Knowledge Sharing

37:25 The Importance of Commitment and Skin in the Game

41:23 Legacy and Impact on Future Generations

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

Thank you!

Phil, Jerrell, Mike T, and Lonnie

In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike Nelson, Coach Jerell, and Dr. Lonnie Lowery discuss recent studies on the impact of cold water immersion on muscle protein synthesis and recovery. Dr. Nelson shares insights from a study published in March 2025, examining how post-exercise cooling affects blood flow and amino acid incorporation into muscle tissue. The team debates the pros and cons of cold water immersion, particularly for muscle hypertrophy and recovery, and shares personal experiences and practical applications. Later, they delve into the mind-muscle connection, exploring its use in both bodybuilding and strength training, and how to effectively incorporate this technique into workouts. The conversation wraps up with a discussion on posing in bodybuilding and how internal and external cues affect performance.

01:16 Muscle Protein Synthesis and Cold Water Immersion

08:18 Practical Applications and Public Perception

22:53 Iron Radio Updates and Announcements

25:16 Mind-Muscle Connection: Bodybuilders vs. Athletes

31:08 Effective Rowing Techniques

31:48 The Importance of Slowing Down

35:21 Mind-Muscle Connection

39:11 Neural Reeducation Insights

46:01 Practical Tips for Strength Athletes

51:26 Posing and Performance in Bodybuilding

Donate to the show via PayPal HERE.

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

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Welcome to Iron Radio, hosted by Phil Stevens, Dr. Mike Nelson, and Lonnie Lowry. Join us this week as we delve into the latest study on the anabolic effects of vegan versus omnivorous diets in older adults. Learn about the role of physical activity, protein quality, and well-planned meals in muscle protein synthesis. This episode also explores the balance between fitness and life, stressing the importance of relaxation even for elite athletes, and the benefits of having diverse interests outside of training. Tune in for expert insights and practical advice!

01:07 Lonnie Lowry's Introduction and Book Announcement

01:52 Discussion on Meta-Analyses and Research Evolution

02:51 Vegan Diets and Muscle Building in Older Adults

03:45 Study Findings on Vegan vs. Omnivorous Diets

06:15 Practical Implications of Vegan Diets

10:42 Challenges of Vegan Diets for Athletes

18:13 Transition and Podcast Updates

18:24 Balancing Fitness and Life

28:17 The Elite Mindset: Training and Progress

29:16 Balancing Intensity and Relaxation

30:53 Tracking and Letting Go

31:37 The Role of Coaches and Stress Management

32:53 Relaxation and Mental Health in Fitness

35:58 Client Goals and Program Adherence

37:38 The Importance of Recreation and Balance

42:09 Experimentation and Flexibility in Training

49:23 Concluding Thoughts and Advice

Donate to the show via PayPal HERE.

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

Thank you!

Phil, Jerrell, Mike T, and Lonnie

In this episode of Iron Radio, hosts Phil Stevens, Dr. Mc Nelson, and Coach Durrell discuss recent developments in powerlifting, including the controversy surrounding the IPF's ban on super stiff knee sleeves. They explore the intricacies of powerlifting equipment, the monetary aspects behind equipment approval, and the challenges faced by athletes and rule-makers. The discussion also covers the health and fitness world, touching on studies linking push-up capacity to heart health and the surprising revelations about fitness levels from simple exercises. The episode provides a deep dive into the mechanics of strength training, powerlifting gear, and the importance of maintaining general conditioning for overall health.

01:58 Powerlifting News: IPF Bans Super Stiff Knee Sleeves
04:27 The Evolution and Controversy of Powerlifting Gear
07:29 Personal Experiences with Powerlifting Equipment
18:24 Pushups and Heart Health: New Findings
22:45 Exercise Science and Physical Culture
24:05 The Pushup Dilemma
25:37 CrossFit and Exercise Form
29:14 Tactical Strength Challenge and RKC
34:34 Kettlebell Training Insights
39:10 General Conditioning and Strength Training
40:18 Conclusion and Upcoming News

Donate to the show via PayPal HERE.

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

Thank you!

Phil, Jerrell, Mike T, and Lonnie

In this episode of Iron Radio, hosts Phil Stevens and Dr. Mike Nelson discuss the latest powerlifting world records, including both men's and women's achievements. They delve into essential training concepts such as the natural peaks and valleys athletes experience, the importance of long-term planning, and the value of understanding personal limits. The conversation extends to the differences in training approaches and the importance of raising one's average performance level rather than focusing solely on peak moments. This episode is packed with insights for both new athletes and seasoned veterans.

00:00 Introduction and Host Introductions

01:40 Recent Powerlifting Records

04:46 Peaks and Valleys in Training

07:17 Tracking Progress and Incremental Gains

16:05 Out of Bed Strength and Real-World Applications

20:27 The Importance of Peaks and Valleys in Sports

25:24 The Patience of Strength Athletes: Then vs. Now

26:43 The Impact of Anabolics on Modern Training

27:38 Misconceptions About Training and Progress

28:41 The Importance of Training Maturity

30:30 Maintaining Strength and Fitness with Age

31:55 The Value of Consistency in Training

33:56 Setting Realistic Expectations and Goals

39:53 Leading by Example: Inspiring Future Generations

Donate to the show via PayPal HERE.

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

Thank you!

Phil, Jerrell, Mike T, and Lonnie

In this episode of Iron Radio, hosts dive into tongue-in-cheek advice on how to ensure you become a typical 40 or 50-year-old with average health and fitness. From recommendations like avoiding discomfort, dropping cardio, eating like you're in your twenties, and not rehabilitating injuries, to amusing life hacks like never getting on the ground and relying solely on medications to fix health issues, the crew humorously discusses what NOT to do if you want to maintain peak performance as you age. Tune in for an interesting take on fitness and longevity!

01:21 Discussion on Plant-Based Diets and Protein Adequacy

05:15 Debate on Veganism and Athletic Performance

17:14 Iron Radio Updates and Announcements

19:40 How to Age Like the Average Person

23:06 Avoiding Stimulants for Better Aging

24:38 Shifting Focus in Training

25:33 The Importance of Staying Engaged

25:58 Bad Advice: Ignoring Discomfort

28:10 Dietary Habits to Avoid

30:31 The Pitfalls of Avoiding Rehabilitation

31:45 Dropping Cardio and Dynamic Movements

37:29 Relying on Medication Over Lifestyle Changes

39:20 Final Thoughts and Humorous Takeaways

Donate to the show via PayPal HERE.

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

Thank you!

Phil, Jerrell, Mike T, and Lonnie

In this episode of Iron Radio, hosts Coach Phil Stevens and Dr. Lonnie Lowery, delve into the evolving landscape of sports and active nutrition, touching upon the mainstreaming of sports supplements among non-athletes and the pandemic's impact. They discuss how modern marketing strategies are pushing 'active nutrition' products to everyone, not just athletes. The hosts also tackle the alarming decline of average testosterone levels over the decades and the societal and health implications of this trend. As they critique the insurance and healthcare systems for not addressing root health causes, they underscore the importance of personalized medical care and preventative measures like comprehensive blood tests. They wrap up with pressing concerns about how lifestyle, diet, and environmental factors contribute to today's health challenges.

00:45 Discussion on Sports Nutrition Trends

02:09 Active Nutrition and Market Insights

03:56 Critique of Non-Athletes Using Sports Supplements

04:46 Pandemic's Impact on Health and Fitness

16:06 Testosterone Levels and Health Trends

27:06 The Impact of Lifestyle and Diet on Health

28:02 Environmental Factors and Athletic Performance

28:43 Processed Foods and Overcoming Poor Diets

29:51 Challenges in Testosterone Replacement Therapy

31:16 The Profit Motive in Healthcare

33:01 The Importance of Personalized Medical Care

35:46 Encouraging Preventative Health Measures

39:42 Navigating the Healthcare System

45:58 Concluding Thoughts on Health and Wellness

Donate to the show via PayPal HERE.

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

Thank you!

Phil, Jerrell, Mike T, and Lonnie

In this episode of Iron Radio, hosts Coach Phil Stephens, Dr. Mike T. Nelson, Coach Jerell, and Dr. Lonnie Lowery dive deep into the latest news and trends in fitness and nutrition. They discuss the insidious tactics the food industry uses to make their products more addictive in response to the rise of GLP-1 medications, including the role of "snack engineers" and hyper-palatable foods. The hosts also explore the potential implications of this battle between big food and big pharma on consumers and the broader market. Later, they shift gears to discuss the current state of CrossFit, its upcoming sale, and the potential impact of changing leadership within the organization. Tune in for a thought-provoking discussion on the intersection of health & nutrition.

01:29 Corporate Warfare in the Food Industry

02:36 The Science of Snack Engineering

05:00 Capitalism and Consumer Manipulation

07:30 Health Implications and Public Response

17:10 The Future of Food and Pharma Coordination

22:35 Twisted News Drill

22:55 Pharmaceutical Industry Insights

25:40 CrossFit's Troubling Times

27:19 Glassman's New Ventures

29:37 The Future of Certifications

36:00 Fitness Industry Personalities

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