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

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

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

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: 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

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

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

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