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 Inflammation03:12 Food Groups and Inflammation05:58 Debate on Red Meat and Dairy12:18 Starches and Alcohol16:26 Omega-6 vs. Omega-3 Debate21:57 Olive Oil and Mediterranean Diet23:44 Introduction and Break24:00 Iron Radio Updates25:10 Dr. Mike's Free Newsletter26:24 Passing on Knowledge: The Importance of Enjoyment28:18 Positive Reinforcement in Fitness and Nutrition31:09 Leading by Example32:43 The Role of Social Media in Knowledge Sharing37:25 The Importance of Commitment and Skin in the Game41:23 Legacy and Impact on 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
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44:21
Cold Water & MPS, Mind in Muscle
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 Immersion08:18 Practical Applications and Public Perception22:53 Iron Radio Updates and Announcements25:16 Mind-Muscle Connection: Bodybuilders vs. Athletes31:08 Effective Rowing Techniques31:48 The Importance of Slowing Down35:21 Mind-Muscle Connection39:11 Neural Reeducation Insights46:01 Practical Tips for Strength Athletes51:26 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
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54:48
Vegan Gains Life Balance
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 Announcement01:52 Discussion on Meta-Analyses and Research Evolution02:51 Vegan Diets and Muscle Building in Older Adults03:45 Study Findings on Vegan vs. Omnivorous Diets06:15 Practical Implications of Vegan Diets10:42 Challenges of Vegan Diets for Athletes18:13 Transition and Podcast Updates18:24 Balancing Fitness and Life28:17 The Elite Mindset: Training and Progress29:16 Balancing Intensity and Relaxation30:53 Tracking and Letting Go31:37 The Role of Coaches and Stress Management32:53 Relaxation and Mental Health in Fitness35:58 Client Goals and Program Adherence37:38 The Importance of Recreation and Balance42:09 Experimentation and Flexibility in Training49:23 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
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50:40
Powerlifting Gear, Pushups & RKC
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 Sleeves04:27 The Evolution and Controversy of Powerlifting Gear07:29 Personal Experiences with Powerlifting Equipment18:24 Pushups and Heart Health: New Findings22:45 Exercise Science and Physical Culture24:05 The Pushup Dilemma25:37 CrossFit and Exercise Form29:14 Tactical Strength Challenge and RKC34:34 Kettlebell Training Insights39:10 General Conditioning and Strength Training40:18 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
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41:14
Training Peaks & Valleys
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 Introductions01:40 Recent Powerlifting Records04:46 Peaks and Valleys in Training07:17 Tracking Progress and Incremental Gains16:05 Out of Bed Strength and Real-World Applications20:27 The Importance of Peaks and Valleys in Sports25:24 The Patience of Strength Athletes: Then vs. Now26:43 The Impact of Anabolics on Modern Training27:38 Misconceptions About Training and Progress28:41 The Importance of Training Maturity30:30 Maintaining Strength and Fitness with Age31:55 The Value of Consistency in Training33:56 Setting Realistic Expectations and Goals39:53 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
A rebooted Iron Radio and archives of Season Two of NutritionRadio.org are here! Stay up on breaking health news, exercise science, food trends, and innovations with professors, coaches, and guest co-hosts. Updated weekly. Legitimate content you trust, from educated, experienced podcasters as passionate as you are.
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