Iron Radio: AI’s Impact on Coaching & Peer Review, Urolithin A in Sports Nutrition, and Cold Water Immersion Updates

On Iron Radio, hosts Dr. Lonnie Lowery and Dr. Mike T. Nelson discuss how AI may speed content distribution, assist with business tasks, and potentially replace some lower-level coaches while still lacking context for peer review and research interpretation, raising concerns about regulation, healthcare profit motives, and data-center resource demands. They revisit urolithin A (a gut microbiota–derived metabolite linked to mitochondrial effects), referencing a 2025 Frontiers in Nutrition paper and Mike’s personal and client experiences, noting modest perceived recovery/HRV benefits, high cost, and possible responder differences due to gut conversion. Mike also summarizes a broad review on cold exposure and metabolism across organ systems, highlighting mixed recovery data, evidence that immediate post-hypertrophy cold-water immersion can reduce muscle protein synthesis via reduced blood flow, lack of clear anti-inflammatory marker changes, and practical guidance based on season, logistics, and athlete preference.

00:00 Welcome to Iron Radio

01:13 Mike’s Vegas Mastermind

01:30 AI for Content Creation

03:18 AI Limits and Assumptions

03:57 Peer Review and Academia

05:42 Jobs at Risk in Healthcare

10:23 AI in Coaching and Diets

13:10 Regulation and Data Centers

15:24 AGI Race and Safety

17:36 Urolithin A Research Overview

20:49 Mike’s Experience with UA

22:33 Gut Conversion Variability

22:58 Iron Radio Feed Update

24:10 Free Daily Newsletter

24:48 New Supplements Book

25:57 Postbiotics and Skepticism

28:04 Safety First Testing

29:00 Cold Exposure Review

31:06 Hypertrophy Tradeoffs

35:31 In Season Ice Baths

40:03 Measuring Recovery Reality

43:15 Whole Body Effects

45:51 Wrap Up and 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

Iron Radio: Protein Labeling, Plant Proteins, and Arnold Classic Highlights

On Iron Radio, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss a recent Food and Nutrition Policy (Feb 2026) proposal to eliminate in vivo protein digestibility requirements (PDCAAS) for protein content claims in North America, arguing it would favor plant proteins and could mislead consumers by focusing on grams per serving rather than usable amino acids. They debate implications for athletes, older adults, and the general public, raise concerns about industry-driven label changes, and note how protein blends and undisclosed ratios could be used for profit. The episode also includes show updates (new distribution via the Iron Radio Nutrition Radio Network, newsletter and book mentions) and a brief recap of Arnold event results, prize money disparities, expo changes over time, and how strongman deadlift numbers have escalated.

00:00 Iron Radio Introductions

00:55 Vegas Trip Chatter

01:40 Protein Labeling News

02:59 PDCAAS vs DIAAS Explained

04:30 Plant Proteins and Policy Push

09:57 Athletes vs Gen Pop Impact

11:59 Confusion and Digestibility Debate

15:33 Industry Motives and Sponsorship

17:03 Protein Blends and RTD Cutting

19:18 Novel Proteins and Vegan Examples

20:38 Protein Priorities Debate

21:41 Plant Based Politics

22:03 Iron Radio Network Update

23:14 Mike Nelson Newsletter Plug

23:52 New Supplements Book

25:00 Arnold Winners and Payouts

27:37 Expo Changes Since COVID

31:09 Strongman Deadlift Explosion

33:43 Media Pass Ideas and Wrap

35:03 Final Disclaimer and Outro

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

RPE in Strength Training: Why Beginners Misuse It (and How to Calibrate It)

On Iron Radio, hosts Coach Phil Stevens, Dr. Lonnie Lowery and Dr. Mike T. Nelson discuss rate of perceived exertion (RPE) and why it can be misapplied in strength training. They define RPE as a subjective intensity scale (including the Borg 6–20 scale) and contrast it with objective measures like heart rate and percentages of 1RM. Phil argues RPE requires calibration through experience and that newer lifters often avoid hard work because they don’t yet know what true maximal effort feels like, while “tough guys” may under-rate effort. The group recommends pairing RPE with objective targets, tracking output over time for patterns, using coaching to calibrate effort, and reserving true all-out attempts for the competition platform to reduce injury risk.

00:00 Show Intro

00:33 Hosts And Agenda

01:26 RPE Hype And Pitfalls

02:53 Percentages Plus RPE

03:45 Coaching New Lifters

04:15 Strain Versus Pain

05:46 Mike Joins And Defines RPE

06:59 Subjective Versus Objective

08:32 Beginners Need Calibration

13:50 Westside Daily Max Explained

16:05 Track Output Over Time

16:24 Avoiding The RPE Hole

17:21 Peaking With RPE

18:19 Objective vs Subjective Load

19:20 RPE Ego And Failure Culture

19:44 Coaching For Psychology

21:09 Calibrating RPE Signals

23:17 Percent Work Plus RPE

24:13 Extra Work As Reward

25:47 Training Toughness Adaptation

28:19 Patterns And Outlier Days

29:40 Warmups Dont Overthink

31:13 Wrap Up And 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

Iron Radio: Nutrition Knowledge, Diet Quality, and Where Athletes Get Their Info

On Iron Radio, hosts Coach Phil Stevens and Dr. Lonnie Lowery discuss how heavy training taxes recovery, then focus on athlete nutrition knowledge and diet quality using a Current Developments in Nutrition editorial summarizing six articles. They note adolescents often get nutrition info from social media, with athletes valuing credible sources more and viewing food as fuel, while non-athletes see food as social. They discuss YouTube as a major information source and how expert content may lack trust-building communication compared to non-experts. A study in Ireland found sensory appeal as the top driver of food choice even in active populations. Data from Florida State Division I cross-country athletes showed inadequate carbs, calcium, and vitamin D, but adequate protein, fat, and iron, alongside poor overall diet quality. They also cover Iranian bodybuilders’ supplement use patterns and debate how veteran strength athletes simplify supplement choices.

00:00 Show Intro and Hosts

00:35 Meet Prep and Big Lifts

01:30 Squat vs Deadlift Grind

03:01 Risk and Willpower

04:00 Lonnie Background and Credentials

05:01 Today Topic and Upcoming Guests

06:39 Athletes Nutrition Knowledge

08:12 Social Media and Mentors

10:23 YouTube Experts vs Influencers

12:11 Taste Drives Food Choices

14:17 Athlete Fuel Mindset

15:44 Learning to Eat for Gains

16:47 Taste Preferences Get Skewed

17:38 New Podcast Feed

18:48 Mike Nelson Newsletter

19:27 Supplements Book Update

20:35 Runner Diet Quality Study

23:12 Elite Sport vs Health

27:27 Bodybuilder Supplement Habits

31:59 Old School Protein Tales

34:29 Athletes More Mindful

35:04 Wrap Up and 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

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

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

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

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