Iron Radio-Nutrition Radio Network

Coach Phil Stevens, Dr Mike T Nelson, Dr Lonnie Lowery, Coach Barber
  • 4.7 (11)
  • NUTRITION
  • UPDATED WEEKLY

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.

  1. 6D AGO

    Wearable Tech Analysis Paralysis

    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

    41 min

  2. FEB 19

    Coffee Caff Polyphenols Total Reps

    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

    35 min

  3. FEB 10

    Red Meat Keto Nootropic Peptide

    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

    44 min

  4. FEB 3

    Caffeine Dose Affordability

    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

    39 min

  5. JAN 28

    Phil Meet Prep 2026

    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

    34 min

  6. JAN 19

    Dietary Guidelines Get Graded

    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

    42 min

  7. JAN 13

    Dietary Guidelines 2025-2030

    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

    35 min

  8. JAN 8

    Gym Characters

    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

    34 min
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About

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.

Information

  • Creator
    Coach Phil Stevens, Dr Mike T Nelson, Dr Lonnie Lowery, Coach Barber
  • Years Active
    2023 - 2026
  • Episodes
    256
  • Rating
    Explicit
  • Copyright
    © 2023-2024
  • Show Website
    Iron Radio-Nutrition Radio Network

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