Iron Radio

Episode 639 IronRadio - Topic Favoride Videos, Phil Q-and-A Aug 15, 2021

Caution, this one is almost certainly not for kids after the break, in the Coach Stevens portion. The guys first touch on science news news connecting personality and food choices, then discuss favorite videos, TV, and movies related to muscle sports. After the the break, there's an on-site recorded question-and-answer session on powerlifting and bodybuilding that Coach Stevens held in Montana. The usual warning about language likely holds here, as it was recorded with a live audience of lifters. Lastly, remember to watch the existing You Tube channel and www.IronRadio.org for ways to continue following Iron Radio as Phil and Mike modernize it and keep it going strong!

Episode 638 IronRadio - Topic Telling Kids About Muscle Sports Aug 08, 2021

As the crew winds down the current, old version of IronRadio and prep for Dr. Lowery's imminent departure in August, they discuss news on various types of chrono-nutrition and how they've experimented with it. After the break, the guys discuss how they'd explain muscle and strength sports to a child. How would YOU do it? Also, please wait for next week to hear Phil's seminar in Montana! Lastly, remember to watch the existing You Tube channel and www.IronRadio.org for ways to continue following Iron Radio as Phil and Mike modernize it and keep it going strong!

Episode 637 IronRadio - Topic Ma and Pa Gyms Aug 01, 2021

After covering some news on the sunsetting of the old version of IronRadio and Dr. Lowery's absence after August 2021, the guys cover listener mail and talk about the pros and cons of Ma and Pa gyms. Do you prefer multiple outlets, plentiful funding and amenities, or a smaller team atmosphere? The intreprid trio also discuss online aspects of training. Come on in!

Episode 636 IronRadio - Guest Andrew Heffernan Topic Writing for the General Population Jul 30, 2021

After the usual health science news, Dr. Nelson heads-up a chat with writer, editor, and trainer Andrew Heffernan. Everyone discusses health-fitness-nutrition journalism in the lay press. The talk ranges from click-bait to balancing business realities with evidence-based educational content. Warning - Phil is salty about this stuff, although Lonnie's sunshine-and-rainbows perspective provides some balance. Mike and Andrew, meanwhile, manage to keep the topic on the rails. Come on in!

Episode 635 IronRadio - Guest Guillermo Escalante Topic What It Takes to be a Pro Bodybuilder Jul 22, 2021

In this mega-episode, the guys first cover science news on new carb-monitoring tech and how carbs affect aging. What does it all mean for lifters? After the mid-show break, Dr. Nelson interviews top bodybuilder Dr. Guillermo Escalante about what it takes to break into the pros. It's a long episode for those into extra content! Come on in!

Episode 634 IronRadio - Topic All Aboard the Q and A Train Jul 08, 2021

Early episode coming down the tracks! This replaces, in advance, the coming weekend's usual episode. With Dr. Lowery hurtling across the Midwest on a train, Coach Stevens and Dr. Nelson offer question-and-answer sessions with topics ranging from training partners, to super-high-volume reps in the squat over 12-hour periods, to ways of programming and keeping track of recovery. Come on in!

Episode 633 IronRadio - Topic Lifting and Self Confidence Jul 04, 2021

After a fun discussion on the week's science news, ranging from personal trainers' appearance, to carbs in paleo diets, to food and mood, the guys share thoughts about how the progressive nature of lifting builds self-confidence. Lastly, mighty thanks to our strong supporters like Joel Tony, Kara, and the Steak-n-Hoagie shop. You are appreciated!

Episode 632 IronRadio - Topic The Show Must Go On Jun 27, 2021

With Dr. Lowery working this weekend, the guys offer individual recordings because the show must go on! Dr. L shares science news on which music leads to the biggest bench, how sex affects response to ketogenic dieting, and whether fish oils can help your carb metabolism. Phil ranges from sandwich meats, to travel, to summer training, and Dr. Nelson does a great summary of the recent ISSN annual meeting. Come on in!

Episode 631 IronRadio - Topic Sleeping and Napping Jun 20, 2021

After covering listener mail and science news on recovering from tendon ruptures and on new compression shorts with sensors embedded, the guys revisit sleeping and napping, with new insights, suggestions, and evidence. Also, hearty thanks to Fred, Joel, Robert, and Thomas for their strong support. You are appreciated!

Episode 630 IronRadio - Topic Individual Takes Jun 20, 2021

A technical glitch, combined with travel, leaves the guys offering some individual blurbs. Lonnie gives an update on how coffee may help nervous system recovery, Phil drops knowledge bombs during a Q-and-A, and Dr. Nelson gives actionable tips on physiologic flexibility. Come on in!

Episode 629 IronRadio - Topic The Science of Hard Gainers Jun 06, 2021

After mail and news covering a portable metabolism-measuring device, using heavy negatives, and what happens to fast-gainers during detraining, the guys talk about hard gainers - to what extent they exist and what to do with them. Lastly, thank you to strong supporters Joe, Joseph, John, and Tony. You are appreciated!

Episode 628 IronRadio - Topic Recent Buys and Whys May 30, 2021

After analyzing some nutrition science news on nitrate and iron, and how they relate to exercise, the guys talk about recent purchases of training and food equipment and why they bought them. Lastly, thank you to strong supporters Neil, Tyler, Steven, and the Outdoor Alliance Company. You are appreciated!

Episode 627 IronRadio - Guest Wendi Irlbeck Topic Nutrition and Body Composition May 23, 2021

With Phil off in the wilderness, Mike and Lonnie nerd out with nutritionist Wendi Irlbeck on topics like high-protein intakes, how to increase veggies in the diet, and the methods and benefits of obtaining and carrying high muscle mass. Special note regarding the power of digestion - reportedly just 20 percent of the unchewed swallowed shrew's bones made it into the subject's poo... tune in to the second half for that weird discussion! Lastly, thank you to strong supporters Marek, Monique, Joe, and Travis. You are appreciated!

Episode 626 IronRadio - Guest David Barr Topic Recovery May 16, 2021

After offering some news on vitamin D and COVID-19, and on gene therapy's ramifications for lifters, the intrepid trio chat with industry insider, author, and scientist David Barr. The topic is recovery and it comes with real gold nuggets about both neural and muscular "returns to baseline". Come on in! Lastly, thank you to strong supporters Douglas, Jacob1, Isaac, and Cale. You are appreciated!

Episode 625 IronRadio - Topic Annual Graduation Patchwork Episode May 09, 2021

With Dr. L off at his annual medieval ceremony, each cohost individually shares news and views. Topics range from the immune system and muscle growth, to big competitive lifts, to cold water immersion. Come on in! Note that introductory comments about real jobs are NOT a slight against legitimate online fitness professionals! Lastly, thank you to strong supporters Korey, Matthew, Chris, Jon, and John. You are appreciated!

Episode 624 IronRadio - Topic Costs of Aggressive Bulking May 02, 2021

Ever go all-in on massive weight gain? Ever wonder what is was doing to your body aside from the muscular gains? Join in for a discussion on the less healthy aspects of the war of the knife and fork, including exclusive chat about what Rutgers researchers saw in Phil's intestinal microbiota! Lastly, thank you to strong supporters Kurt, Steven, Ryan, Jill, and Prasan. You are appreciated!

Episode 623 IronRadio - Topic Lifting Career Stages, Advice Apr 25, 2021

Have you ever reflected on the stage you presently hold in your lifting career? Or how your training philosophy may have evolved? Tune in for a discussion on how the cohosts view necessary life phases and how they get addressed by coaches. Also check out the chat about how COVID-19 has altered the fitness landscape, maybe forever. Lastly, mighty thanks to new supporter, Robert. You are appreciated!

Episode 622 IronRadio - Topic Nutrition for Self Care Top Three Apr 18, 2021

Do you eat like an adult? Join the intrepid trio as they offer top tips for nutritional self-care. Sometimes it's not about performance, but rather giving a little thought to career longevity and well-being. Also tune in for science news on blueberries, antioxidant vitamins, and coffee! Lastly, big thanks to strong supporters Fred, Jacob2, Isaac, Cory, and Rey. You are appreciated!

Episode 621 IronRadio - Topic Social Gym Irritations Apr 11, 2021

Gyms continue to reopen more broadly and despite the advantages, that means a return to dealing with certain... irritations. Tune in as the guys talk about their experiences with annoyingly bad behaviors, from poor hygiene to wasteful chit-chat, to camping out on a piece of equipment, to unwanted advances, tough guys and more. Also check out the news on the upper limit of exercise, unusal testosterone risks, and things you may not know about the mineral magnesium. Lastly, big thanks to strong supporters Wyatt, Michael, Joseph, and Tom. You are appreciated!

Episode 620 IronRadio - Topic Photobiology, Testosterone Therapy and Lifters Apr 04, 2021

Listener mail leads to analysis of a few existing studies, lay journalism, and subjective observations regarding light therapy and hormone replacement in general. What should a young or old male or female expect from various approaches? Also, huge thanks to recent major donor Anthony as well as strong regular supporters Tony, Austin, Nicholas, and Kara. You are appreciated!

Episode 619 IronRadio - Topic Hormone, Food, and Muscle News Mar 28, 2021

Dr. L and Coach Stevens discuss breaking science news on androgens and COVID-19, the Dirty Dozen foods list, and a few new papers on the best choices of sets and reps to max-out size versus strength. At the end, Dr. Nelson is back on the road - this time covering a cool neural conference. Check it out! Lastly, huge thanks to strong supporters Tyler, Neil, Steven, Kurt, and Stephen. You are appreciated!

Episode 618 IronRadio - Topic Which Body Shape is Strongest Mar 21, 2021

First, Phil shares a good story about his powerlifting meet! Then, a listener question ignites a brief lit review and in-the-trenches discussion of which body shapes and features do best in various lifts. Weight-for-height, mesomorphy, percent fat, and various limb lengths all contribute to varying degrees. Of course, no single feature dictates how well you'll perform. Pull up a bench and get in on this! Lastly, huge thanks to strong supporters Joe, David, Monique, Nathan, and Marsh. You are appreciated!

Episode 617 IronRadio - Guest Trisha VanDusseldorp Topic Professional Memberships Mar 14, 2021

After a follow-up regarding the nutritional details of plant-based meats hitting the big time, Drs. Nelson and Lowery chat with Dr. Trisha VanDusseldorp, ISSN President, about the best memberships for science-loving lifters. Apologies for the poor Skype connection in this one. Also, huge thanks to strong supporters Christopher, Rey, Andrew, Philip, and Douglas. You are appreciated!

Episode 616 IronRadio - Guest Sam Pogue Topic Ways to Overload Mar 07, 2021

Some brief news on plant-based meats entering the fast food world is followed by a discussion with businessman, trainer, and entrepreneur Sam Pogue. The discussion is on all things overload. How does one do it wisely? What are the options? Get in on the conversation!

Episode 615 IronRadio - Guest Nate Hadd Topic Military Fitness Requirements Feb 28, 2021

After discussing a bit of science news on whether female powerlifters or Olympic lifters have the densest bones, the guys talk with military careerist Nate Hadd to get the inside scoop on what special forces and other military groups expect of their soldiers. Can one be too muscular? Could YOU pass the entry tests? Find out! Also, huge thanks to strong supporters Joe, Steven, Ryan, Jill, and Kara. You are appreciated!

Episode 614 IronRadio - Guest Jen Bates Topic Transitioning Powerlifting to Strongman Feb 21, 2021

Join the guys as they converse with strongman competitor Jen Bates on topics ranging from women in strength sports to advantages and disadvantages of moving from powerlifting to strongman. Caution, potty-mouth lifters at work in this episode. Also, huge thanks to strong supporters Joe, Nathan, Travis, Thomas, Joel, and Marsh. You are appreciated!

Episode 613 IronRadio - Topic Speed Kills Redux Feb 14, 2021

Starting with listener questions about inconvenient truths in professional journals, and moving on to some scientific literature concerning last week's sodium intake question, the guys then get to the concept of rep speed. When is it bad and when is it good to go fast? Pull up a bench and find out! Lastly, huge thanks to solid supporters Matt, Jacob, Jacob 2, Cory, Isaac, and Christopher. You are appreciated!

Episode 612 IronRadio - Topic The Riddle of Steel Feb 07, 2021

After covering listener mail on plant proteins, adaptogens, and sodium - plus some new science on muscle inflammation - the intrepid trio explores the Riddle of Steel. Why are muscle sports a calling for some? Does the call differ from the way in which team sports draw-in people? Pull up a bench and get in on some of this wisdom. THIS you can trust.

Episode 611 IronRadio - Topic News, New IronRadio Forums Jan 31, 2021

After sharing fitness news on a bizarre way to potentially enhance muscle mass and recovery, and on the fat-but-fit controversy, Phil and Lonnie talk shop about the brand new IronRadio forums! They're called TheIronForum.com and will provide a better way to interact with the podcast. Also, sincere thanks to Coach Hite's Corner, Tyler, Neil, and Steven. You will get perks in upcoming activities!

Episode 610 IronRadio - Topic Muscle Mass, Evolution, and Sex Jan 24, 2021

A listener question opens a discussion and mini-scientific literature review. Is muscle hypertrophy just a side effect compared to other, clearly advantageous training adaptations? Or could it play a valuable role in human evolution? Also, sincere thanks to Matt for his recent donation as well as strong monthly supporters like Ryan, Marek, David1, David2, and Monique. You will get perks in upcoming activities!

Episode 609 IronRadio - Guest Ashleigh VanHouton Topic Female Bodybuilding, Organ Meats Jan 17, 2021

Join the guys in a discussion with female bodybuilder and author Ashleigh VanHouton as they discuss women's bodybuilding, competitive mindsets, and nutrition issues including Ashleigh's interest in organ meats. Also tune in for news on a toxic metal that may worsen flu severity and may be in your health food lineup as well as Britain's attempts to control unhealthy foods and more! Lastly, sincere thanks to Joe for his recent donation as well as strong monthly supporters like Michael, Jacob, Jacob2, Isaac, and new supporter Rey. You will get perks in upcoming activities!

Episode 608 IronRadio - Topic What's in YOUR Fridge Jan 10, 2021

What's in YOUR fridge? After covering some health science news including the new 2020-2025 Dietary Guidelines for Americans, the guys spot check their own refrigerators for compliance or lack thereof. Also, sincere thanks to strong monthly supporters like the Steak-n-Hoagie Shop, John, Jon, Cale, and Joseph. You will get perks in upcoming activities!

Episode 607 IronRadio - Topic Must-See Fitness Places 2021 Jan 03, 2021

With hopes for society slowly starting to resemble something like normal in mid-2021, the guys offer their top three fitness places or events to go see. Powerlifting, bodybuilding, and sports nutrition locations all get attention. Each of these will inform and inspire regarding the muscle-sport landscape! Also, sincere thanks to generous funds drive donor Sean as well as strong monthly supporters like Nicholas, Austin, Kara,and Kelsey. You will get perks in upcoming activities! Finally, check out http://www.IronRadio.org to participate in the Fall and Holiday Funds Drive yourself!

Episode 606 IronRadio - Topic Past Predictions for 2020 - Were We Right Dec 27, 2020

After covering some health science news on curcumin supplements for muscle strength and for anti-catabolic and recovery effects, Drs. Nelson and Lowery look back on past 2020 predictions for the fitness industry and assess whether they were right. There's also some brief Mr. Olympia talk. Come on in! Also, sincere thanks to strong monthly supporters like Neil, Tyler, Steven, Kurt, and Ryan. You will get perks in upcoming activities! Finally, check out http://www.IronRadio.org to participate in the Fall and Holiday Funds Drive yourself!

Episode 605 IronRadio - Topic Carb Connections, Christmas Dec 20, 2020

Ever heard of dietary advanced glycation end products - AGEs? Depending partly on your blood sugar levels and sex, they're yet another dietary concern linked to poor carb handling, body fat, cognitive decline, and even cartilage damage in the spine. Tune in for a list of high-AGE foods with tips on which are best to avoid, because not all are feasible omissions. In other news, listen-in for food-sleep connections and how women may again differ. Lastly, what do the guys want for Christmas and how does their wish list compare to your own? It's a fun December topic! Come on in! Also, sincere thanks to strong monthly supporters like David, Joe, Travis, Joel, and Marsh. You are appreciated! Finally, check out http://www.IronRadio.org to participate in the Fall and Holiday Funds Drive yourself!

Episode 604 IronRadio - Guest Heather MacDonald Topic Egghead-Meathead Dec 14, 2020

Join a discussion with university professor, strongwoman competitor and Highland Games athlete Heather MacDonald! Topics range from being an elite or pro female in these sports to post-college strength training for competition, to work-life balance especially in academia. Also, sincere thanks to strong monthly supporters like Joseph, Michael, Cale, and Korey. You are appreciated! Finally, check out http://www.IronRadio.org to participate in the Fall and Holiday Funds Drive yourself!

Episode 603 IronRadio - Topic MEAT Dec 06, 2020

Health science news on vitamin D and on safer meat cookery leads to a discussion on all things carnivorous. Join Tyrannosaur Phil Stevens, Lonnie Lowery, and Mike T Nelson for their favorite types of meat, recipes, cooking skills, nutrients, tips, and tons more. Also, sincere thanks to Fall Funds Drive donor Robert, and of course to strong monthly supporters like Tony, Kara, the Steak-n-Hoagie Shop, Austin, and Joel. You are appreciated! Finally, check out http://www.IronRadio.org to participate in the Fall and Holiday Funds Drive yourself!

Episode 602 IronRadio - Topic Muscle Publications What to Look For Nov 29, 2020

After some discussion on salt taxes and prescription vegetables, the intrepid trio again reflects on the evolution of muscle magazines and powerlifting publications, including what to look for. Also, sincere thanks to strong monthly supporters like Kurt, Jill, Steven, Marek, and Prasan. You are appreciated! Finally, check out http://www.IronRadio.org to participate in the Fall and Holiday Funds Drive yourself!

Episode 601 IronRadio - Topic Work Exhaustion vs Training Nov 22, 2020

Health science news covers a new strength and conditioning book, body characteristics of elite strongmen, and problems with omega-6 vegetable oils. Then the guys address how they handle stressed and exhausted clients who need to perform in the gym. Also, sincere thanks to Fall Funds Drive contibutor Fred, as well as strong monthly supporters like Thomas, Travis, Nathan, and Joe. You are appreciated! Finally, check out http://www.IronRadio.org to participate in the Fall Funds Drive yourself!

Episode 600 IronRadio - Topic Then and Now Nov 15, 2020

It's episode 600 - After covering a backlog of mail, reviews, and news, the intrepid triumvirate look back at how the show has changed over the years. Science topics include strength maintenance whilst dieting, nuts and weight gain, keto supplements, and problems with excessive fructose intake. After the mid-show break, a retrospective covers competitive and ideological changes for each co-host over the years, an unwavering mission of qualified, weekly information, and tons more. Come on in! Also, sincere thanks to strong supporters like Jacob, Cory, Isaac, Christopher, and Doug. You are appreciated! Finally, check out http://www.IronRadio.org to participate in the Fall Funds Drive yourself!

Episode 599 IronRadio - Topic News, Mail, Listener Questions Nov 08, 2020

After sharing science news on top fitness food trends, vitamin C as a possible anti-catabolic agent, and sleep apnea, the guys cover a host of listener questions on topics ranging from uncoupling agents and beta-agonists, to super-totals, to dealing with arthritis and tons more. Also, sincere thanks to strong supporters like Weldon, John, Joel Tony, and Austin. You are appreciated! Finally, check out http://www.IronRadio.org to participate in the Fall Funds Drive yourself!

Episode 598 IronRadio - Guest Dan Bell Topic Powerlifting Q-and-A Nov 01, 2020

Join the guys as they talk with powerlifting phenomenon and record breaker, big Dan Bell. From his origin story to competition tales to self-care to pre-meet tapers, plenty gets discussed. Pull up a bench and get in on this! Also of course, sincere thanks to strong supporters like Kelsey, Tyler, Neil, and Steven. You are appreciated! Finally, check out the NEW taste test on a keto-friendly protein-energy drink, below. https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=kvCXUoxjfeg

Episode 597 IronRadio - Guest Stephanie Stepp Topic Path to CrossFit Oct 25, 2020

After sharing some science news on how to prevent muscle loss during deconditioning (hint: fish oils may help!), the guys chat with exercise physiology grad and CrossFit enthusiast, Stephanie Stepp. Tune in for topics like what attracted an educated woman into that world, staying competitive post-college, and tons more. Come on in! Also of course, sincere thanks to strong supporters like Ryan, Marek, the Outdoor Alliance Co., Monique, David1, and David2. You are appreciated! Finally, check out the NEW taste test on a keto-friendly protein-energy drink, below. https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=kvCXUoxjfeg

Episode 596 IronRadio - Guest Michelle Blakely Topic Mistakes Made II, Cardio Oct 18, 2020

After nutrition science news relevant to our most recent video taste test, Michelle Blakely rejoins the team to talk about life lessons regarding cardio. What's effective, what's not, what red flags suggest you're aerobic base sucks, and how to make it all more enjoyable - these are all on the agenda! Also tune in for topics like coffee, the pros and cons of low-carb ketogenic diets, and how to get more from your protein supplements. Also of course, sincere thanks to strong supporters like Marsh, Joel, Fred, Jacob1 and Jacob2. You are appreciated! Finally, check out the NEW taste test on a keto-friendly protein-energy drink, below. https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=kvCXUoxjfeg

Episode 595 IronRadio - Guest Nicole Corkrean Topic Intermittent Fasting Oct 11, 2020

After some health and nutrition news on food labels and on herbal supplements in the age of COVID-19, the guys chat with sports nutrition grad student Nicole Corkrean about intermittent fasting and related topics. Come on in! Also, you're invited to pre-buy and follow along with our next taste test on YouTube - Bang Keto Coffee. Lastly, sincere thanks to strong supporters like Tom, Joe, Michael, Chris, and Jarrett. You are appreciated! https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=KFSUbqidmqY

Episode 594 IronRadio - Topic Mail and News Oct 04, 2020

Listener mail and news drive the guys into tangents like the most filling protein, acceptable levels of hunger when dieting, differently shaped bars for squats and deadlifts, direct arm and ab work, risks associated with sugary versus artificially-sweetened drinks, and highly-processed Franken-foods. Also, you're invited to pre-buy and follow along with our next taste test on YouTube - Bang Keto Coffee. Lastly, sincere thanks to strong supporters like Joel, Jon, Nicholas, and Kara. You are appreciated! https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=KFSUbqidmqY

Episode 593 IronRadio - Topic Effective Goal Setting Revisited Sep 27, 2020

Most people pursue fitness and nutrition goals vaguely and with limited chance of success. So how do the pros do it so effectively? Tune in for discussion of what to consider BEFORE goal setting and how to create goals you are highly likely to achieve! There's also health science news on eggs and lifting to failure. Come on in! Further, you're invited to pre-buy and follow along with our next taste test on YouTube - Bang Keto Coffee. Lastly, sincere thanks to strong supporters like Steven, Kurt, Jill, and Stephen. You are appreciated! https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=KFSUbqidmqY

Episode 592 IronRadio - Topic Welcome to the Gun Show Sep 20, 2020

Do you have a license to carry those? After sharing some nutrition health news on vitamin D, red meats, and turmeric extracts, Dr. Lowery joins Phil and Mike for a discussion on big arms. Topics include tips, favorite exercises, and past exploits surrounding biceps and triceps training. Come on in! Also, you're invited to pre-buy and follow along with our next taste test on YouTube - Bang Keto Coffee. Lastly, sincere thanks to strong supporters like these - Marsh, Jacob, Cory, Isaac, and Cale. You are appreciated! https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=KFSUbqidmqY

Episode 591 IronRadio - Topic Phil's Episode Sep 13, 2020

After weeks of focus on science news, we turn to Phil's recent travels in the world of powerlifting. Where did he go? Who did he visit? And what happened at Nationals in Ohio? Okay, first there's a little science discussion that was promised last week, but then get insights on career longevity, opposite-sex spotters, caffeine, and more! Also, you're invited to pre-buy and follow along with our next taste test on YouTube - Jack Links Bacon Jerky. Lastly, sincere thanks to strong supporters like these - Andrew, Christopher, Douglas, Philip, and Wyatt. You are appreciated! https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=4z0G3cnDGEo

Episode 590 IronRadio - Topic Breaking Sports Sience and Nutrition Research Sep 06, 2020

The egg head vs. meat head pendulum swings toward science this week. With Phil visiting Jim Wendler, Drs. Lowery and Nelson cover breaking sports science and nutrition news. Topics, in order include... - Rate of career strength gains in powerlifters - Different-sex spotters and lifting performance - Discussion of plant-based meats, plus some new ones - A large review of ketogenic diets and performance - A teaser about coffee and nervous system burnout Come on in! Also, you're invited to pre-buy and follow along with our next taste test on YouTube - Jack Links Bacon Jerky. Lastly, sincere thanks to strong supporters like these - Joel, John, Tony, the Steak-n-Hoagie Shop, and Austin. You are appreciated! https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=4z0G3cnDGEo

Episode 589 IronRadio - Topic Muscle Mass and Carb Metabolism Aug 30, 2020

Why do many lifters avoid carbs? And how does our muscle mass make us different? Tune in for a discussion of how power athletes have viewed carbs over the years and how both men and women can avoid diabetes and be better carb handlers. There's even a mini literature review of recent scientific studies at the 40-minute mark. Also, you're invited to pre-buy and follow along with our next taste test on YouTube - Jack Links Bacon Jerky. Lastly, sincere thanks to strong supporters like these - Neil, Tyler, Steven, Marek, and Prasan. You are appreciated! https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=4z0G3cnDGEo

Episode 588 IronRadio - Topic Mistakes Were Made - Leg Day Aug 23, 2020

Join the veteran co-hosts as they share mistakes they've made when it comes to leg training, in hopes you can avoid these pitfalls. Also tune in for listener mail and news on calorie-versus-protein restriction, the dose of zinc that's helpful to carb metabolism, and what full squats do that half squats cannot. Finally, huge thanks to strong supporters like these - Ryan, Kurt, Jill, Monique, David1, David2, and Isaac. You are appreciated! https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=4z0G3cnDGEo

Episode 587 IronRadio - Guest Kara Marker Topic Science Journalism in Nutrition Aug 16, 2020

How do you judge quality articles and information? Join the guys as they get insights from science journalist Kara Marker (Credle). From legitimate writers' credentials to the temptations of composing click bait, plenty gets discussed. Also tune in for quick analysis of a new study on how low-carb diets may help maintain metabolic rate after dieting. Finally, huge thanks to strong supporters like these - Jacob, Michael, Jacob2, Jacob3, and Isaac. You are appreciated! https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=4z0G3cnDGEo

Episode 586 IronRadio - Topic Mass Techniques by Body Part Aug 09, 2020

Mass. Hypertrophy. Size. It's time to revisit the topic with straight-up examples of the best growth-inducing techniques the guys have experienced across the decades - body part by body part! Also tune in for mail and news on the controversial mineral boron and on gene editing to double muscle mass. Last but not least, huge thanks to strong supporters like these - Matthew, Chris, Cory, Korey, Rory, Tony and John. You are appreciated! https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=4z0G3cnDGEo

Episode 585 IronRadio - Topic Chat, Mail, Breaking Science News Aug 02, 2020

Listener mail and breaking science news bring on PLENTY of discussion on a wide range of topics. Join in for talk on... - Creatine use and potential confusion during a doctor's visit - Planning and logging training programs - High protein diets - Metformin and longevity - mTORC1 stimulation vs. suppression - Top nutrition podcasts - Red flags for fraud and bro science - Carb challenges for predicting your chance of diabetes - A molecule in oranges that may help control obesity - A newly identified gene that may be a linchpin for staying lean - CBD oil and COVID-19 severity Pull up a bench and get in on this! Lastly, you're invited to pre-buy and follow along with our next taste tests on YouTube - Shrooms original mushroom jerky and Jack Links bacon jerky. https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=ZSdCiZtvcB0

Episode 584 IronRadio - Topic How to Master Bro-Science Jul 26, 2020

Lookin' big bro! How do I do that? Tune in for a tongue-in-cheek tutorial on how to best immerse yourself in bro-science culture. What it is, what is isn't, who to seek out, and even how to become a bro-master yourself! Oh, and there's also some real science news herein on the problems of certain cooking oils and on what ibuprofen actually does after soreness-inducing exercise. Pull up a bench and get in on this! Lastly, you're invited to pre-buy and follow along with our next taste tests on YouTube - Shrooms original mushroom jerky and Jack Links bacon jerky. https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=ZSdCiZtvcB0

Episode 583 IronRadio - Guest Dean Guedo Topic Metabolic Flux Jul 19, 2020

After covering some quick health science news on a new way to look at dietary protein, the guys are joined by former powrlifter and online coach Dean Guedo to talk about metabolic flux. Also, thanks to strong community members who support the show like Travis, Michael, Marsh, Joel, Fred, and Jacob. You are appreciated! Lastly, you're invited to pre-buy and follow along with our next taste tests on YouTube - Shrooms original mushroom jerky and Jack Links bacon jerky. https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=ZSdCiZtvcB0

Episode 582 IronRadio - Guests Defea and Baird Topic Still at It Jul 12, 2020

Who's interviewing who? The guys check in with Tommy Defea and Tanner Baird of the Massenomics podcast. Caution, there's some "powerlifter language" in this one that might not be best for you sensitive types. Tune in for origin stories, a game of Overrated-Underrated, and a group discussion of the little things lifters - and podcasters - do that keep them at it. Also, thanks to strong community members who support the show like Andrew, Tom, Cale, Joseph, John, and Christopher. You are appreciated! Lastly, you're invited to pre-buy and follow along with our next taste tests on YouTube - Shrooms original mushroom jerky and Jack Links bacon jerky. https://podcasts.apple.com/podcast/id308382038 and https://www.youtube.com/watch?v=ZSdCiZtvcB0

Episode 581 IronRadio - Guest Lisa Lewis Topic Psychological Resilience Jul 05, 2020

Licensed psychologist and lifter Dr. Lisa Lewis shares her thoughts on building positivity, grit, and resilience - and how strength training is a natural tool toward these ends. Also tune in for news on a new pre-workout drink and on a potential risk of using sucralose (Splenda) in carbohydrate products. Last but not least, thanks to strong community members who support the show like Jon, Tyler, Nicholas, Kara, Austin, and Pete at the Steak-n-Hoagie Shop. You are appreciated! http://www.ironradio.org and https://www.youtube.com/watch?v=uUdNlmxAi40

Episode 580 IronRadio - Topic Top Three Super-Foods Jun 28, 2020

With Phil away, Drs. Lowery and Nelson each give their top three super foods for health and performance. Also pull up a bench and get in on discussion surrounding fitness guru marketing, tinkering with inflammation to get lean, and an unusual potential benefit of melatonin - its anti-viral properties. Plus of course, huge thanks to strong community members who support the show like Jill, Kurt, Marek, Steven, and Neil. You are appreciated! http://www.ironradio.org and https://www.youtube.com/watch?v=uUdNlmxAi40

Episode 579 IronRadio - Topic Highlander Episode for Bodybuilders Jun 21, 2020

There can be only one! What if you had to pick a single exercise, food item, and lifestyle tweak to move someone closer to looking like a bodybuilder? After covering science news on testosterone and COVID-19, as well as on new health and nutrition gadgets, the hosts make their impossible bodybuilding choices. Also, huge thanks to new supporters Isaac and Monique as well as strong community members like Michael, Joe, Fred, Joel, and Marsh. You are appreciated! http://www.ironradio.org and https://www.youtube.com/watch?v=uUdNlmxAi40

Episode 578 IronRadio - Topic Quick-fire This-or-That Questions Jun 14, 2020

Follow along this week with your own answers to these quick questions posed to the co-hosts. What are YOUR preferences when it comes to categories like food, supernatural phenomena, daily life, and running a gym? Also tune it for a coffee tangent that was stimulated by some recent science news. Pull up a bench and get in on this! Lastly, huge thanks to strong supporters like these - Dave, Wyatt, Tom, Jon, and Chris. You are appreciated! http://www.ironradio.org and https://www.youtube.com/watch?v=uUdNlmxAi40

Episode 577 IronRadio - Topic Top Three Circuit Training Exercises Jun 07, 2020

After covering weekly listener mail and news, on desiccated liver tablets and on NAD boosters, the guys offer their favorite exercises to include in circuit training programs. Today's show is slightly truncated to make time to record the new monthly VIDEO. Search for IronRadio or Dr. L Nutrition Science Podcaster from within YouTube. Come on in! Lastly, huge thanks to strong supporters like these - Sandy, Tony, Joel, Steak-n-Hoagie Shop, and John. You are appreciated! http://www.ironradio.org and https://www.youtube.com/watch?v=uUdNlmxAi40

Episode 576 IronRadio - Topic Mail and News on Nutrition and Training May 31, 2020

Listener mail and sports nutrition science news are again building up. Stay abreast! Topics include chicken vs. beef protein for muscle gain, how to take or not take branched chain amino acids (BCAAs), considerations if checking your blood glucose, daily weight fluctuations, epigenetic changes after lifting, and evidence-based benefits of fish oils for athletes. Come on in! Lastly, huge thanks to strong supporters like these - Neil, Steven, Tyler, Neil2, and Antoniusz. http://www.ironradio.org

Episode 575 IronRadio - Topic Characterize Your Diet May 24, 2020

After news concerning lab-grown meats and microbe-synthesized dairy (casein), the guys reflect on what characterizes their diets. Macronutrient focus, food groups, supplementation, seasonal changes, timing, and kitchen skills all get attention. Lastly, huge thanks to strong supporters like these - Jill, Kurt, the Outdoor Alliance Co., Prasan, and David. http://www.ironradio.org

Episode 574 IronRadio - Guest Korey VanWyk Topic Strength and Conditioining Coach vs COVID-19 May 17, 2020

Are ketotic diets problematic for obese people? And can low testosterone make you more vulnerable to COVID-19? The guys share science news with strength coach Korey VanWyk, then check in with him for gold nuggets on how he's addressing the public health crisis in his classes and in his university weight room. And thanks go out to new supporters Jacob and Michael, as well as other strong folks like these - Cory, Jacob2, Jacob3, Jacob4, and Fred. http://www.ironradio.org

Episode 573 IronRadio - Guest MC Powers Topic University and Health System Fitness Training vs Coronavirus May 10, 2020

How are university strength-and-conditioning courses and healthcare system fitness training facilities addressing the coronavirus pandemic? After covering some news on the potential risks of eating certain amino acids and on the use of AI to predict diabetes, the guys check in with Coach MC Powers. Also, special thanks to recent donor Kenneth as well as other strong supporters like these - Rory, Joseph, Korey, Chris, Mathew, and Stephen. You are appreciated! http://www.ironradio.org

Episode 572 IronRadio - Topic Weird Competition Tales May 03, 2020

After mail and science news on a little-known coffee tip, reps to failure, and faster recovery after hernia surgery, the intrepid trio share tales of weirdness they've experienced whilst competing in bodybuilding, powerlifting, and grip contests. Also, huge thanks to strong supporters like these - Steven, Neil, Tyler, Jill, and Kurt. You are appreciated! http://www.ironradio.org

Episode 571 IronRadio - Topic Starting a New Training Cycle Apr 26, 2020

With gyms trying to safely emerge from lock down and home lifters looking to get serious once more, it's time to start thinking about how to reboot. After covering listener mail and news on the lag time in muscle growth after training, coconut oil MCT as a potential adjunct treatment for COVID-19, and the optimal number of powerlifting meets each year, the guys discuss smart ways to slowly get back into competition mode. Also, huge thanks to strong supporters like these - Prasan, David, Joe, Travis, Nathan, and Marsh. You are appreciated! http://www.ironradio.org

Episode 570 IronRadio - Topic Breaking Science News Apr 19, 2020

The guys offer thoughts and analysis on one listener question and three news items - A silver lining to the health crisis, how to safely handle groceries and dine-out orders, ketone supplements, and a potential risk to skipping breakfast during weird unscheduled days and weeks. Also, fifty thanks to strong supporters like these - Michael, Fred, Todd, Jacob, and Philip. You are appreciated!

Episode 569 IronRadio - Topic Eating During the Lockdown Apr 12, 2020

After a little science news and mail on protein quality and on sodium's link to immunity, the intrepid triumvirate offer tips on eating well and managing body weight during the societal lock down. Also, huge thanks to supporters like these - Rory, Stephen, Chris, Matthew, Jarrett, Wyatt, and Kara. You are appreciated!

Episode 568 IronRadio - Guest Michelle Blakely Topic Trainers Navigating COVID-19 Apr 05, 2020

After covering listener mail and breaking science news on food, nutrition, aging, and COVID-19, the guys interview fitness financial expert Michelle Blakely about how personal trainers and coaches can stay afloat during the pandemic. Note - Of course none of the discussion herein is medical advice, as stated at the end of the show. Also, huge thanks to supporters like these - David, Joel, the Steak n Hoagie Shop, Austin, and Kara. You are appreciated!

Episode 567 IronRadio - Topic News, Achievements in Training Mar 29, 2020

After sharing science news on zinc supplements, sex differences in immune function, muscular changes in powerlifters after exercise, and a new debatable food label claim, the guys discuss recent achievements in training despite all that's happening in society. Note - Of course none of the discussion herein is medical advice, as stated at the end of the show. Also, huge thanks to supporters like these - Jill, Neil, Steven, Ryan, and the Outdoor Alliance Company. You are appreciated!

Episode 566 IronRadio - Guest Dan John Topic KISS Exercise at Home Mar 22, 2020

Stuck at home with no gym or worse, stuck in bed? After sharing some news on slowing muscle loss, the guys interview friend-of-the-show Dan John about keeping your training simple and effective at home. Also, huge thanks to supporters like these - David, Joe, Thomas, Travis, and Nathan. You are appreciated!

Episode 565 IronRadio - Guest Aaron George Topic Highland Games Mar 15, 2020

After Lonnie shares some breaking news on the current state of the food industry in uncertain times, Phil interviews Highland Games athlete and business owner Aaron George. Also, huge thanks to these supporters - Eliazar, Jacob, Jacob, and Michael. You are appreciated!

Episode 564 IronRadio - Topic Salvaging the 2020 Arnold Sports Festival Experience Mar 08, 2020

Although the Arnold Classic bodybuilding competition took place essentially as usual, with William Bonac snagging the overall, most weekend spectating and all of the huge expo was cancelled due to corona virus concerns. Nonetheless, the IronRadio crew followed through on plans to descend on Columbus to eat, to drink, and to give away swag. Come along to hear what conversations took place and what still did occur.

Episode 563 IronRadio - Topic Identifying Eating Disorders in Muscle Sports Mar 01, 2020

Dr. L flies solo at first, sharing nutrition news and clips from academic lectures on eating disorders. Then, two thirds of the way into the episode, he has a discussion with Coach Stevens about his experiences with such things. Also, look for Phil and Lonnie at the Arnold Sports Festival next weekend, giving out IronRadio t-shirts and other swag! Lastly, the show is commercial sponsor-free and listener-supported thanks to the giving strength of members like Steven, Tyler, Neil, and Jon. You are appreciated!

Episode 562 IronRadio - Topic The Arnold and Other Muscle Events Feb 23, 2020

After sharing science news on politics in meat research, an alternative sweetener, and vitamin D, the guys compare their personal history with the Arnold Classic - now the Arnold Sports Festival - with emerging events that are also broadening their reach. Also, the show is commercial sponsor-free and listener-supported thanks to the giving strength of members like Nathan, Travis, Thomas, and Joe. You are appreciated!

Episode 561 IronRadio - Topic Communicating with Your Doctor Feb 16, 2020

Per a request from a highly-educated listener, the guys discuss health-related and often temporary oddities that affect bodybuilders and powerlifters. Listen-in for ten physical and mental issues and how you might explain them to a physician, to prevent a misdiagnosis or unnecessary meds. Also tune in for news on how much coffee helps your carb handling, personalizing your fat intake, and the buzz around the carb allulose! Lastly, the show is commercial sponsor-free and listener-supported thanks to supporting members like Andrew, Philip, Douglas, and Christopher. You are appreciated!

Episode 560 IronRadio - Topic Measuring Strength and Power Feb 09, 2020

After listener mail and nutrition science news, Dr. L and Coach Stevens talk about how they measure strength and power, aside from one-rep max in the big three lifts, both in the gym and in the lab. Topics include definitions of strength and force versus velocity and power, the relative importance of each, and favorite explosive lifts and equipment. Also tune in for comments on vitamin B5, recent findings on protein and heart health, soybean oil, and a travelogue from Dr. N in Australia! Lastly, the show is commercial sponsor-free and listener-supported thanks to supporting members like Matthew, Rory, Korey, and Chris. You are appreciated!

Episode 559 IronRadio - Topic Add 20 Pounds to Your Squat Feb 02, 2020

The technical glitch is behind us! After Dr. Lowery shares the news, Coach Stevens offers a mini-clinic on potentially adding twenty pounds to your squat in a single day! The discussion ranges from lever arms to body proportions to accessory work and gear. Pull up a bench and get in on this! Also, the show is commercial sponsor-free and listener-supported thanks to listeners like you! Thank you to supporting members like Jon, John, Andrew, Tyler, and Steven. You are appreciated!

Episode 558 IronRadio - Guest Jason Crenshaw Topic Powerlifting and Cancer Resilience Jan 26, 2020

Powerlifter, nurse practitioner, and seven-time cancer survivor Jason Crenshaw joins the guys to share his insights on how powerlifting, diet, and a family focus have kept him resilient. Join the conversation and get inspired by his strength! Also, the show is commercial sponsor-free and listener-supported thanks to listeners like you! Thank you to supporting members like Steven, Neil, Kurt, Jill, Marek, and Ryan. You are appreciated!

Episode 557 IronRadio - Topic Challenges at Age 20 vs Now Jan 19, 2020

Whether you're a young lifter or advancing through middle age, there's something in this episode for you. Compare your experiences to those of the co-hosts! Topics like pace of weight gain, dieting, training frequency, joint issues, and more get attention. Come on in! Also, the show is commercial sponsor-free and listener-supported thanks to listeners like you! Thank you to supporters like Travis, Nathan, Thomas, Joel, and Marsh. You are appreciated!

Episode 556 IronRadio - Topic Listener Mail and News Jan 12, 2020

Mike, Lonnie, and Phil cover listener mail and news on topics ranging from recipes, to maintaining a cardiovascular base, to genetic testing and food trend predictions. Come on in! Also, the show is commercial sponsor-free and listener-supported thanks to listeners like you! Thank you to supporters like Michael, Tom, Joseph, Cale, Philip, and Wyatt. You are appreciated!

Episode 555 IronRadio - Topic 2020 Predictions Q-and-A Jan 05, 2020

What's coming down the pike in strength sports? The intrepid trio tackle this question in a quick-fire question-and-answer format. Topics include competition, training, and diet trends, bodybuilding supplements, drugs, and other chemicals, new technologies and tons more! Lastly, the show is commercial sponsor-free and listener-supported thanks to listeners like you! Thank you to supporters like John, the Steak-n-Hoagie Shop, Joel, Kara, Austin, and Tony. You are appreciated!

Episode 554 IronRadio - Guests Tyler C., Louis V. Topic Ketogenic Diets Dec 29, 2019

How do you feel about ketogenic diets? Is there a place for high-fat, high-sodium intakes? Get facts and opinions from keto industry entrepreneurs Tyler Cartwright and Louis Villasenor! Also, please don't forget the Funds Drive; the show is ad-free and listener-supported thanks to listeners like you! Huge gratitude goes out to supporters like Steven, Neil, Tyler, Kurt, and Jill. You are appreciated!

Episode 553 IronRadio - Topic Deep Winter Gains Dec 22, 2019

The Holiday Season brings opportunities to clever strength athletes. High-cal foods and short days are not all bad! Grab an egg nog and strategize with Lonnie and Mike on how to get massive! Also, please don't forget the Funds Drive; the show is ad-free and listener-supported! Holiday thanks go out to strong supporters like these - Thomas, Travis, Nathan, Marsh, and Joel. You are appreciated!

Episode 552 IronRadio - Topic Don't You Know Who I Am? Dec 15, 2019

After handling some listener questions and news, the guys offer a rant about self-perceived fitness celebrities. Do they even exist? What drives them to be self-enamored or to publish themselves and what might a consumer look for before becoming a fan? Also, please don't forget the Fall Funds Drive; the show is ad-free and listener-supported! Holiday thanks go out to new supporting member Jacob as well as existing supporters like Philip, Andrew, Christopher, Cory, and Eliazar. You keep the show strong and are appreciated!

Episode 551 IronRadio - Topic Sub-goals vs Totals in Power Sports Dec 08, 2019

It's not always about your total in a powerlifting meet or your overall body weight. Enter sub-goals. The guys discuss particular lagging lifts or body parts and how experienced lifters target them. There's also science news on protein dosing and dietary flexibility. And please don't forget the Fall Funds Drive; the show is ad-free and listener-supported! Holiday thanks go out to new supporting member Joel as well as existing supporters like Stephen, Chris, Matthew, and Korey. You keep the show strong and are appreciated!

Episode 550 IronRadio - Topic Absolute Minimum Spot Checks Dec 01, 2019

What's your absolute minimum respectable performance in various lifts? How do you know? Check in with the guys to get insights! Plus, the news covers FDA actions against CBD companies, and carbohydrate pros and cons. And please don't forget the Fall Funds Drive; the show is ad-free and listener-supported! Finally, thanks go out to recent donor Tony as well as existing supporters like Jon, Andrew, Neil, Tyler, and Steven. You keep the show strong and are appreciated!

Episode 549 IronRadio - Topic Phil's Fall 2019 Powerlifting Meet Nov 24, 2019

It's time for gym talk. After a bit of listener mail and nutrition news, Coach Stevens shares his experience preparing and traveling to California to compete against the big boys. From his initial signature on the dotted line, to setting short and long term goals, to what happened on-site, plenty gets discussed. Also, the Fall Funds Drive is underway! Plus, thanks go out to existing supporters like Neil, Kurt, Jill, Ryan, and the Outdoor Alliance Company. You keep the show strong and are appreciated!

Episode 548 IronRadio - Guest Dr. Bill Campbell Topic Diet-Physique Research Nov 17, 2019

Physiology and nutrition professor Bill Campbell checks in with updates on his research into physique athletes. Topics include cyclic calorie restriction, female fitness athletes and more. The news segment covers surprising data on the rate at which tendons rebuild compared to muscle. Also, the Fall Funds Drive is underway! Lastly, gratitude goes out to supporters like these who help bring you the show - Marsh, Joel, Robert, Fred, Todd, and Michael. You are appreciated!

Episode 547 IronRadio - Topic Sports Nutrition News Time Nov 10, 2019

With Phil in California at his meet, Lonnie and Mike nerd out - surprise, surprise. The science news ranges from the sweet spot for over-eating to gain mass, to hyper-palatable foods, to Gen Z food perspectives, to the sun-skin-gut axis. Also, the Fall Funds Drive is underway as well as a new contest! And last but not least, thanks go out to recent donor Steven, as well as strong regulars like these who help bring you the show - Jeff, Jarrett, Wyatt, Jon, and Rory. You are appreciated!

Episode 546 IronRadio - Guest Jim Wendler Topic A Call with Jim Nov 03, 2019

Caution - Potty mouth powerlifters at work. If you're easily offended or listen with kids, you should privately listen-through this special episode first. Phil and Jim have a frank conversation that ranges from coaching kids to leadership to the good old days and more. Also, the Fall Funds Drive is underway as well as a new contest! And last but not least, thanks go out to recent donor Sean and new subscriber Peter, as well as regulars like these who help bring you the show - Austin, Kara, Peter, Nicholas, Jon, and Andrew. You are appreciated!

Episode 545 IronRadio - Guest Lacie Mackey Topic Coffee in the Sports Nutrition Business Oct 27, 2019

Lacie Mackey, fitness professional in the film industry and CEO of her own coffee company, joins the guys to talk about her caffeinated, hard-training world. The episode covers topics from the coffee-fitness connection to medium chain triglyceride products and even gout. Also, the Fall Funds Drive is underway as well as a new contest! Last but not least, THANK YOU to donor Anthony, and regulars like these who help bring you the show - Kurt, Neil, Travis, Alan, and Steven. You are appreciated!

Episode 544 IronRadio - Topic Broad Physical Functionality Oct 20, 2019

After news covering a record breaking performance and the pros and cons of processed foods, the intrepid trio talks shop. How well can bodybuilders and powerlifters run, jump, climb, fight, throw, and do other physical tasks? Get insights! Also, the Fall Funds Drive is starting as well as a new contest! Lastly, huge thanks go out to strong regulars like these who helped bring you this episode - Joe, Thomas, Robert, Joel, and Marsh. You are appreciated!

Episode 543 IronRadio - Topic Getting Huge, Now vs Then Oct 13, 2019

Do you train, eat, supplement, or recover differently from 10 years ago? After the guys cover news ranging from record breakers to testosterone to GMO foods, the discussion examines just that. In fact, acquisition of raw size is the focus. Also tune in for improved audio, new Iron Radio graphics, and an ongoing t-shirt ad from Phil. Plus, the Fall Funds Drive is starting as well as a new contest! Lastly, THANK YOU to strong regulars like these who already help bring you the show - Cory, Jacob, Christopher, Douglas, and Cale. You are appreciated!

Episode 542 IronRadio - Topic Fitness and Nutrition Mail and News Oct 06, 2019

Listener questions and news seem to build up these days. The first half of this episode is dedicated to questions regarding general fitness versus muscle sports, and cycling caffeine and other stimulants. After the mid show break - and surprise celebrity ad - the guys cover news including the Mr. Olympia, more good press for red meat, mind-boosting nootropic drugs and supplements, and plenty more. Also check out our improved audio, new Iron Radio graphics, and a t-shirt ad from Phil! Lastly, thanks go out to new supporter, Nick as well as strong regulars like these who help bring you the show - Kara, Jon, Andrew, and Austin. You are appreciated!

Episode 541 IronRadio - Topic Podcaster Media Fest Sep 29, 2019

In a patchwork episode, the guys share clips and experiences - on site - from the Spartan Media Fest in Lake Tahoe. What was it like to be a strength and size-oriented trio, pilgrimaging in the land of general fitness and obstacle course racers? Find out! Also tune in for the usual listener mail on topics like best practices in HRV monitoring, creatine cycling, and more. Finally, much gratitude goes out to people like these, whose strong support helps bring you IronRadio - Tyler, Neil, Steven, Alan, and of special note this time, David. You are appreciated!

Episode 540 IronRadio - Topic Muscle Athlete Citizenship Sep 22, 2019

Are you a good muscle-sport citizen? Feeling a sense of identity and membership in a community, online or in-person, brings rewards - and requirements. Check in as the guys get philosophical, examining the concept of citizenship and what it entails. Also tune in for news on the plant-versus-meat controversy. Finally, much gratitude goes out to people like these, whose strong support helps bring you IronRadio - Marek, Ryan, David, and Prasan. You are appreciated!

Episode 539 IronRadio - Topic News and Questions from the Gym Sep 15, 2019

This week Dr. Lowery is down but not out with the flu, and Dr. Nelson is globe trotting, so a slightly briefer episode of news and questions gets provided separately by Lonnie and Phil. Topics include coffee research, insect protein, a new faster type of whey protein, weight gain basics, the best heart rate for cardio, and tons more. Lastly, much gratitude goes out to people like these, whose strong support helps bring you IronRadio - Michael, Eliazar, Cory, Jacob, and Douglas. You are appreciated!

Episode 538 IronRadio - Topic Muscle Nerds Sep 08, 2019

With Phil away, Drs. Lowery and Nelson nerd-out. Indeed, after sharing science news defining which types of meat and fruit are most healthful, the guys cover the topic of muscle nerds. From who they are, to what motivates them, to how many exist, plenty gets discussed. Also, thank you to supporters like these whose strong support helped bring you this episode of Iron Radio - Chris, Matthew, Rory, Korey, and Frederick. You are appreciated!

Episode 537 IronRadio - Guest Jim McDonald Topic Social Media and Lifters Sep 01, 2019

After Dr. L remotely offers some mail and science news, Coach Stevens and Dr. Nelson sit down with Jim McDonald to discuss the impact of social media on lifters. Have web sites, blogs, YouTube and other online developments affected you as a lifter? Get insights! Also, much gratitude goes out to supporters like these whose strong support helped bring you this episode of Iron Radio - Jon, Andrew, Tyler, Steven, and Jonathan. You are appreciated!

Episode 536 IronRadio - Guest Nick Clayton Topic Virtual Events Aug 25, 2019

Phil, Mike, and Lonnie - the latter by phone - chat with professional strength event coordinator Nick Clayton, of the National Strength and Conditioning Association and other notable groups. Discussion ranges from content to cost to equivalency of online versus in-person workshops and seminars. Also tune in for new science on melatonin and fat loss. Finally, thanks go out to supporters like these who helped bring you this episode of Iron Radio - Alan, Neil, Jill, Kurt, Marek, Ryan, and the Outdoor Alliance Company. You are appreciated!

Episode 535 IronRadio - Topic Alternatives to Heavy and When Aug 18, 2019

Dr. L starts picking up the pieces of an audio meltdown while he and Phil share news, mail, and a discussion on the timing of less-than-heavy training. When is it okay to go lighter? How is it done without wasting time? Find out! Also, tune in for topics like taste changes in heavy-set people, protein and kidney health, and plenty more. Finally, thanks go out to supporters like these who faithfully back Iron Radio - Joel, Robert, Fred, Michael, Eliazar, Jacob, and Cory. You are appreciated!

Episode 534 IronRadio - Guest Chris Lockwood Topic Supplements and Consumers Aug 11, 2019

Despite technical issues, Dr. Nelson and Coach Stevens check in with Dr. Chris Lockwood to learn about the dietary supplement industry and what consumers should know. Learn key terms and how the laws have evolved to make your own better decisions. Also, thanks go out to supporters like these who faithfully back Iron Radio - Frederick, Ruvim, Jonathan, Douglas, Christopher, Philip, Joseph, Michael, Cale, Wyatt, and Jarrett. You are appreciated!

Episode 533 IronRadio - Guest David Whitley Topic Minimalist Training Aug 04, 2019

After some food industry news that further confuses the plant versus meat debate, Phil and Lonnie talk with strongman performer David Whitley. From definitions inherent to density training to its novel stimulus and other applications, Dave shares his recent passion - and a single dumbbell challenge. Lastly, thanks go out to supporters who helped make this episode possible - Austin, Steak-n-Hoagie Shop, Kara, Jon, and Andrew. You are appreciated!

Episode 532 IronRadio - Topic Superfoods Jul 28, 2019

With Phil at a meet, Drs. Lowery and Nelson discuss the concept of super foods. Specific nutrients and phytochemicals, functional benefits for bodybuilders and powerlifters, and food sources get attention. Also, of course, thanks go out to supporters who helped make this episode possible - Neil, Tyler, Steven, Alan, Jill and Kurt. You are appreciated!

Episode 531 IronRadio - Guest Sara Campbell Topic Gut and Performance Jul 21, 2019

Returning to a topic of growing popularity, the guys check in with exercise physiologist and gut microbiome researcher Dr. Sara Campbell. From types of gut microbes, to foods listeners should consider, to time frames and expectations, plenty gets covered from a lifter's perspective. Also, a huge thank you goes out to supporters who helped make this episode possible - Britney, Shannon, Thomas, Travis, Nathan, David, Michael, and Joe. You are appreciated!

Episode 530 IronRadio - Topic Summer Mail and News Jul 14, 2019

Listener mail and news are again building up, this time with some controversy. Topics range from training on a low-calorie diet, to new dietary guidelines, the best artifical sweetener for weight loss, a new TV series on feats of strength, ketogenic diets, and tons more. Lastly, thank you to supporters who help make IronRadio possible - Eliazar, Jacob, Cory, Jonathan, Christopher, Douglas, Philip, and Ruvim. You are appreciated!

Episode 529 IronRadio - Topic What Are You Good At Jul 07, 2019

What are you good at? Not so good at? And how do you know? Coach Stevens and Dr. Lowery prompt listeners to think about these things using themselves as examples. Categories of self-assessment range from physique to performance and more. Also tune in for listener mail on caffeine tolerance, and science news on optimal fish oil dose and sodium restriction. Lastly, a big thank you goes out to supporters Rory, Stephen, Korey, Matthew, Chris, and Zafer. You are appreciated!

Episode 528 IronRadio - Topic Summer Training Update Jun 30, 2019

Coming off and intense period of professional travel, the guys look forward to some mid-summer downtime with changed-up training, eating and sleeping. The episode begins with Dr. L sharing some science and market news on potential CBD risks and meat-plant hybrid foods, then joins each co-host individually for commentary on how their summer lifting differs. Also of course, weekly gratitude is extended, this time to supporters Steven, Damon, Alan, Andrew, Neil, Tyler, and Michael. You are appreciated!

Episode 527 IronRadio - Topic Phil's Travels Jun 23, 2019

After the weekly mail and news, Phil talks shop with Lonnie and Mike about Jim Wendler's visit for the competition he hosted and other summer travels. Also tune in for discussion on demonized dietary supplements, processed foods' relationship to food allergies, tart cherry extracts for joint and muscle pain, and more. Lastly, thanks go out to Jill, Kurt, Marek, the Outdoor Alliance Company, Ryan, and David. You are appreciated!

Episode 526 IronRadio - Topic ISSN Conference Recap Jun 16, 2019

In a special episode, Drs. Lowery and Nelson share highlights - on site - from this year's International Society of Sports Nutrition conference in Las Vegas.

Episode 525 IronRadio - Guest Michelle Blakely Topic Fitness Business Money Matters Jun 09, 2019

Ever wanted to make serious money as a trainer? Fitness business coach Michelle Blakely joins the guys for a conversation on how to do it right. Topics range from professionalism to client on-boarding to marketing, pricing, and more. Also tune in for talk on strength-vs-endurance gains and sex differences during ketogenic dieting. Finally, thank you to the following members for their strong support - Kara, Austin, Jon, Korey, Rory, Chris, and Matthew. You are appreciated!

Episode 524 IronRadio - Guest Dal Gains Topic Mail, News, Firefighter Training Jun 02, 2019

Powerlifter and firefighter Dal Gains returns to share insights on strength and size development for his profession. Also tune in for mail and news on trying a strongman competition, ketogenic diets, and the science of sleep. Lastly, gratitude goes out to the following members for their strong support - Jon, Andrew, Neil, Tyler, Steven, and Alan. You are appreciated!

Episode 523 IronRadio - Topic Mail and News May 26, 2019

With listener mail and news backing up, it's time to share. In fact, there's more in a pile than can even be handled! In any case, topics getting attention include a new Westside Barbell documentary, cold water immersion, use of weird localized light frequencies to stimulate mitochondria, a minor super power exhibited by habituated coffee consumers, processed foods, scary bodybuilding supplements, and hormonal effects of rye fiber that may benefit carb tolerance. Lastly, huge thanks go out to new supporter David as well as to the usual crew who keep the lights on, for example - Steven, Alan, Neil, Damon, Jill, Kurt, and the Outdoor Alliance Company. You are appreciated!

Episode 522 IronRadio - Topic Neurological Issues in Training May 19, 2019

In an unusual patchwork episode, Dr. Lowery shares some mail and news, then talks a bit about weird neurological issues that lifters may confront. Dr. Nelson adds his commentary after the mid-show break. Across the episode, topics range from joint health, to over-feeding, to nutrients that affect the nervous system, to hands-on soft tissue work and visual issues. Gratitude is also extended to Travis, Britney, Nathan, Joel, Marsh, and Robert for their support of the show. You are appreciated!

Episode 521 IronRadio - Topic Accessory Lifts Revisited May 12, 2019

This week the guys revisit assistance work meant to support the big three lifts in powerlifting. Movements, equipment, and weakpoints get attention. Also tune in for listener Q and A on distance coaching, the history of Iron Radio, and why you might prefer bitter versus sweet beverages. Lastly, supporters like the following are never forgotten - Jacob, Cory, Douglas, Cale, Tom, and Wyatt. You are appreciated!

Episode 520 IronRadio - Topic Quick-fire Bodybuilding Questions May 05, 2019

For the indisputable 10-year landmark episode, Lonnie and Phil keep it light with rapid-response, this-or-that opinions on various bodybuilding-specific topics. Also tune in for listener questions on pork as a protein source and how to keep track of periodized training programs. And supporters like the following are never forgotten - John, Steak and Hoagie Shop, Kara, Austin, Jon, and Andrew. You are appreciated!

Episode 519 IronRadio - Guest Arthur Lynch Topic Strength-Fitness Podcasting Apr 28, 2019

Powerlifter, grad student, podcaster, and Irishman, Arthur Lynch joins the discussion this week. Topics range from dietary supplement regulation to de-stressing in nature, to the state of podcasting in the powerlifting community. Many thanks go out to those who helped make this episode possible - Kurt, Jill, Marek, Ryan, Prasan, David, Joe, and the Outdoor Alliance Company. You are appreciated!

Episode 518 IronRadio - Topic Kitchen Skills and Hacks Apr 21, 2019

After some mail and news, mostly on the controversial nature of cholesterol, the guys head into the kitchen to talk shop in a different sort of way. From farm-raised to fast-prep and from fresh to frozen, plenty gets discussed. Also gratitude goes out to those who helped make this episode possible. Guys like Prasan, David, Joe, Michael, and Thomas. You are appreciated!

Episode 517 IronRadio - Topic Gym Culture Definitions Part II Apr 14, 2019

There's more gym talk this week. Mike, Lonnie and Phil continue to offer their perspectives on what is meant by common gym terms like lean, out of shape, old school, big eats, and more. Also tune in for news on mushroom nutrition, posing music, and physiologic flexibility. Lastly, thanks go out to new IronRadio supporter Jonathan, and to Cory, Eliazar, Jacob, Christopher, Philip, and Douglas. You are appreciated!

Episode 516 IronRadio - Topic Gym Culture Definitions Apr 07, 2019

It's time for some gym talk. After offering some news on a new diet analysis tool, beta agonists, and a new fish oil-derived drug, the guys talk shop. From the guys' perspectives, what is meant by adjectives like strong, over-fat, and large mammal? Find out! Also, thanks go out to IronRadio supporters Zafer, John, Steak-n-Hoagie Shop, Austin, and Kara. You are appreciated!

Episode 515 IronRadio - Topic Behind the Scenes Event Prep Mar 31, 2019

How does a strength sport or scientific event come to be? And what's its worth? Mike, Phil, and Lonnie discuss it after handling some mail and news. Topics range from costs to time frames to partnerships to the unglamorous parts that actually form the basis of such events. Also tune in for a discussion on weight training and osteoporosis as well as information on trends in grain-based foods. Lastly but importantly, gratitude goes out for the strong support of guys and gals who make Iron Radio possible - like Andrew, Tyler, Neil, Steven, Alan, Jill, and Kurt. You are appreciated!

Episode 514 IronRadio - Guest Karin Layton Topic Women in Science and Powerlifting Mar 24, 2019

IronRadio podcast listeners participate in a variety of ways. Some, especially nerdy, even submit research news. Karin Layton is one such long-time listener. Bringing a background in biology, engineering, and a passion for powerlifting, it was high time she verbally joined the discussion. Topics range from peer support, to the qualities of a good scientist and how they serve a lifter, to women granting themselves permission to get big and strong. Also, special appreciation goes out to Scott and to Damon, Neil, Jill, Kurt, and Ryan for their ongoing strong support of the show!

Episode 513 IronRadio - Topic Training and Nutrition Minimums Mar 17, 2019

After sharing some listener mail and news, Lonnie and Phil discuss minimum necessary doses of various factors related to training - sets, reps, percentages, grams, milligrams, you name it. There's also a brief discussion on breakfast skipping, the value of scientific evidence, and Phil's upcoming event with Jim Wendler. Lastly, gratitude goes out to Joel, Marsh, Robert, Fred, Eliazar, and Michael, who helped make the episode possible. You are appreciated!

Episode 512 IronRadio - Topic Getting Quality Repetitions Mar 10, 2019

What makes a quality rep or contraction? After tackling some mail and news, Dr. Lowery and Coach Stevens offer definitions, tips and tricks from both a bodybuilder's and a powerlifter's perspective. Also tune in for news on the Arnold Classic, curcumin as a nootropic agent, making your own Highland Games implements, and more. Finally, huge thanks go out to Iron Radio supporters who helped make the episode possible - Jeff, Tom, Cale, Michael, Wyatt, and Jarrett. You are appreciated!

Episode 511 IronRadio - Guests Hartsel and Gains Topic Arnold Fitness Weekend Pre-Event Mar 03, 2019

After the usual mail and news, it's time to squeeze into the car with Phil, Dal, and Bryan, who are driving to the Arnold Fitness Weekend and Sports Festival. Car chat ranges from training weak points, to nutrition, to Arnold event predictions and tons more. Also tune in for topics like maximal daily calorie expenditure in humans and manipulating rep speed to max-out power production versus hypertrophy. Lastly, check out Jim Wendler's web site this weekend for a discount! Use WEEKENDNACHOS, in all caps.

Episode 510 IronRadio - Topic Advice from Enhanced Coaches Feb 24, 2019

In a Web 2.0 era, social media has brought a new sense of celebrity to very large and unnaturally-strong coaching gurus. But does their eating or training advice apply to lifters who may not be in the same pharmaceutically-enhanced state? Join the discussion on how these coaches are perceived for good or ill, and how a consumer might judge which strength coach is right for him or her. Also tune in for listener-driven news on protein feeding patterns and a heroic powerlifter in Michigan. This episode is brought to you in part by contributions from Karin, Neil, Damon, Kurt, Jill, Prasan, and Marek. Pull up a bench and get in on this!

Episode 509 IronRadio - Guest Bryan Hartsel Topic Training Too Heavy Feb 17, 2019

How heavy do you really need to train? Big Bryan Hartsel has some tips. Garnering white lights recently with squat and deadlift performances over 900 pounds in the same meet, he certainly knows a thing or two about the subject. Also tune in for a multi-part listener question that ranges from fat loss for big men, to coffee and green tea, to artificial sweeteners. Come on in!

Episode 508 IronRadio - Topic What have You Eaten this Week Feb 10, 2019

What have you eaten or supplemented this week? And why? The intrepid trio get introspective and invite you to do the same. The discussion ranges from intermittent fasting to post-bulking diets to nootropics to joint support. Also tune in for mail and news on muscle memory, low-glycogen fat burning, and sleep debt while over-eating. Finally, props go out to those listeners who stepped forward to help bring this episode to everyone - Rory, Cale, Joseph, Tom, Michael, and Jeff. You are appreciated!

Episode 507 IronRadio - Topic Elephant in the Room Feb 03, 2019

This week Coach Stevens and Dr. Lowery cover news and mail, then re-visit a loaded topic, pharmaceutical ergogenic aids in sports. Why do elite strength athletes rarely discuss their polypharmacy openly, even when asked? Does it only serve to reinforce stereotypes? What are the ethical dilemmas? Also, are open competitions a good idea or a bad one? Get answers. Other topics include new research on how coffee helps both the nervous system and muscle hypertrophy, realities of competing with an artificial hip, plus information on restless legs syndrome. Lastly, thanks guys for making this episode possible - Allan, Austin, Jon, Andrew, Neil, and Tyler. You are appreciated!

Episode 506 IronRadio - Topic News on Food, Fitness, and Pharma Jan 27, 2019

With Phil at a power meet going for his big squat, and Mike on a plane, Lonnie runs solo, offering news of interest to the clever lifters who follow IronRadio. Topics covered with commentary include intermittent fasting, 2019 food trends, Dr. L's current coffee research and presentations, the dose of exercise necessary to induce body comp changes, a novel way to get cells to manufacture their own therapeutic proteins, and new tissue engineering for bad backs. Also, Iron Radio thanks the following folks for their strong support - Neil, Tyler, Alan, Damon, Jill, Kurt, Ryan, and the Outdoor Alliance Company. You are appreciated!

Episode 505 IronRadio - Topic Weekly Habits of Fitness Business Owners Jan 20, 2019

Coach Stevens and Dr. Nelson both run successful fitness businesses. Yet they differ. Tune in to hear what weekly practices each undertakes to not only keep the lights on, but to put clients first and keep everyone growing in every sense. Also tune in for discussion on real-versus-perceived food allergies, heavy squats on a hip replacement, and an update on Dr. Lowery's coffee tasting project. Finally, hearty thanks go out to supporters Michael, Joe, Britney, Nathan, Joel, and Robert. You are appreciated!

Episode 504 IronRadio - Guest Jose Antonio Topic Recent Research, ISSN Jan 13, 2019

This week Dr. Jose Antonio, founder of the International Society of Sports Nutrition, returns to talk recent research and June's ISSN meeting in Las Vegas. Topics range from genes that make you a successful or poor dieter, to a newly-discovered benefit from eating eggs, to animal versus human studies, to the importance of actually collecting data, to what makes a scientific meeting fun. Come on in!

Episode 503 IronRadio - Guest Mike Ormsbee Topic Nutritional Chronobiology Jan 06, 2019

What's the latest research on the timing of meals? From bedtime snacks, to gut rest, to the recommended number of meals each day and night, Dr. Mike Ormsbee shares his knowledge. The focus stays on fat loss and muscle gain. Also tune in for news and discussion on menu calorie counts, the myco-supplement cordyceps sinensis, and more. Finally, particular gratitude goes out to Kara for supporting our community in the holiday funds drive, as well as to Zafer, John, Pete, Austin and Kurt. Happy New Year!

Episode 502 IronRadio - Topic Did 2018 Predictions Come True Dec 30, 2018

About 50 episodes ago, the IronRadio crew made some predictions on what the fitness and health science worlds would see in 2018. Did those prognostications pan out? Find out! Also tune in for listener topics like knee wraps, deadlifts, leucine and tons more. Lastly, special thanks go out to Tyler for his strong support in the holiday funds drive, as well as to Neil, Steven, Thomas, Damon, and Kurt. Happy New Year!

Episode 501 IronRadio - Topic Yuletide Mail and News Dec 23, 2018

With holiday downtime upon us all, Lonnie and Mike take a relaxed approach to listener mail and news. Topics discussed include powerlifting seminars and competing at Strength Guild, foot placement in the sumo deadlift, acquiring a taste for healthy foods, exercise before bed, and plenty more. Gratitude goes out this week to supporters like David, John, Kurt, Jill, and Ryan. Merry Christmas and thank you!

Episode 500 IronRadio - Episode 500 Time Travel Retrospective Dec 16, 2018

In a special episode this week, the guys set aside the usual format to travel back in time. Each host brings up some of their favorite topics, guests, and laughs - often with a flashback audio clip to emphasize it! THANK YOU EVERYONE for a decade of exploring some of the best - and worst - aspects of bodybuilding, powerlifting, and other strength and muscle sports!

Episode 499 IronRadio - Guest Kyle Dobbs Topic Warm-ups for the Big Lifts Dec 09, 2018

This week the guys speak with Kyle Dobbs about more advanced issues surrounding warm-ups for the big three movements in powerlifting. From movement capacity to specificity to how-to suggestions, plenty gets discussed. Also tune in for mail and science talk on dietary supplements ranging from leucine to purportedly special amino acid patterns in proteins, to swallowing ATP capsules straight - can you even do that? Finally, Iron Brothers like the following get special notice from the crew this time of year - Jason, Jim, Chuck, Paul, Wyatt, and Jarrett... hopefully you know your support of the community is really working! And remember, iTunes reviews also strongly support the cause!

Episode 498 IronRadio - Topic Add 20lb to Your Deadlift in a Day Dec 02, 2018

After everyone covers the usual news, Coach Stevens offers a tutorial on potentially adding twenty pounds to your deadlift in a single day. From body type assessment to setup to lever arms and more, plenty gets discussed. Also tune in for breaking science news on coffee and protein, with commentary on how the studies relate to lifters. Finally, special thanks go out to Shannon as well as ongoing supporters Jon, Andrew, Neil, Steven, and Thomas... you are all appreciated!

Episode 497 IronRadio - Topic Holiday News and Mail Nov 25, 2018

On this Thanksgiving weekend, news and listener mail are once again accumulating, so the intrepid trio talk shop about them. Topics include low carb diets as re-feeds, purple corn extracts to help carb metabolism, drug testing, powerlifting federation lawsuits, sleep and dehydration, and new medical uses for an old bodybuilding-related drug, tamoxifen. This week verbal gratitude also goes out to Jess, Michael, Marek, Jason, Jim, and Charles for their holiday funds drive contributions... Thank you!

Episode 496 IronRadio - Guest Mike Israetel Topic Programming for Hypertrophy Nov 18, 2018

This week Dr. Mike Israetel, former professor and now businessman, shares insights on exercise and nutrition programs for muscle growth. From overload to specificity to accumulated fatigue, Dr. I offers practical tips. There's also tough but well-intended advice on patience for mid-career lifters who are overcoming health obstacles. Lastly, much gratitude goes out this Thanksgiving week to supporters Michael, Marek, Marsh, Robert, Fred, and Jess... You are appreciated!

Episode 495 IronRadio - Guest Sean Casey Topic Supplement Company Startups Nov 11, 2018

Ever wonder about starting your own dietary supplement company? You might be surprised how far gone are the old days of bottling up pills on a kitchen table! Drs. Lowery and Nelson get regulatory updates, business tips, label claim education, and product examples from a guy who's done it - sports nutritionist Sean Casey. Also, of course, huge thanks go out to those among the Iron Brotherhood who help bring this episode to you - Ruvim, Christopher, Philip, Douglas, Cale, and Tom. You are appreciated!

Episode 494 IronRadio - Topic Mail and News Catch-up Nov 04, 2018

With listener mail and news building up, the guys hit the release valve and dive into it. Topics range from the oral microbiome and coffee, to training under sleep debt, to the debate over skipping breakfast. Also included are discussions on devices that continuously monitor health and training, and how much exercise is too much. Plus, a sincere offer of gratitude goes out to Alan, Lonnie, Austin, Jon, Andrew, David, and Neil, whose support brings this week's episode to your eardrums. You are appreciated!

Episode 493 IronRadio - Guest Rick Alexander Topic Comfort vs Happiness Oct 28, 2018

Is comfort the point of modern life or has it quietly robbed us of something? And what does it have to do with lifters? Tune in as the guys discuss these questions with retired military professional Rick Alexander. Topics range from the freedom to specialize, to training principles like overload and specificity, to getting out of your comfort zone. Finally, with the Fall and Holiday funds drive approaching, extra thanks go out to existing supporters of the show like Neil, Steven, Thomas, Alan, Damon, Jill, and Kurt. You are appreciated!

Episode 492 IronRadio - Guest Jerry Brainum Topic Champion Bodybuilders Oct 21, 2018

This week long-time bodybuilding magazine writer and editor Jerry Brainum has a frank discussion with Dr. Lowery on behind-the-scenes issues surrounding competitive bodybuilders. Topics include training myths, famous bodybuilders throughout history, his own background training around Arnold Schwarzenegger and other legends at Venice Beach, anabolic steroids and other drugs, natural bodybuilders, and the public's perception of bodybuilding over the decades. Lastly, much gratitude goes out to IronRadio listeners whose strong support keeps the community going strong - Bradley, Britney, Marsh, Joel, Robert and Fred. You are appreciated!

Episode 491 IronRadio - Topic Three Things Learned Oct 14, 2018

With everyone on the road, Lonnie and Phil fight through technical glitches to bring you this episode. It includes commentary on three things the guys have learned, or been reminded of, in recent weeks. Topics include constant eating versus three-square-meals, an inventor's attitude, caution selling your fitness ideas, walking away from the gym when necessary, training percentages, and set failure. Apologies for the rough audio but the show must go on!

Episode 490 IronRadio - Guest Jeff Depatie Topic Training for the Unknown Oct 07, 2018

Are you ready for anything that competition and life throw at you? After covering science news on vitamin D, insect protein, and using negatives to increase explosive power, the guys get tips from former special forces professional Jeff Depatie. Also, please prepare for the annual Fall and holiday season funds drive. Already your Iron Brothers like Matthew, Rory, Stephen and Chris keep the community going strong! Join the cause!

Episode 489 IronRadio - Topic How to Fail a Gym Startup Sep 30, 2018

After the weekly mail and news, the guys offer tongue-in-cheek tips on how to maximize your chances of botching a gym or online fitness coaching business. From spending big out-of-the-gate on facility and equipment to fast-tracking to pose as the expert in all things, plenty gets discussed amid the suppressed laughter. The news covers caffeine, cannabis, and camu camu fruit. Lastly, please prepare for the annual Fall and holiday season funds drive. Your support keeps this listener-supported community going strong!

Episode 488 IronRadio - Guest Michelle Boland Topic Better Movement Sep 23, 2018

Drs. Nelson and Lowery cover mail and science news, then get tips on how to move better from Dr. Michelle Boland. Do you have a weak link that you've been ignoring? Unsure about how to address a nagging injury? And could simple rehab-type exercises make your lifts feel great? Find out! Also tune in for topics such as boosting your overhead press and how women recover differently than men. Lastly, hearty thanks go out to Jill, Kurt, Marek, Ryan, Jerad, and David, all whom helped make this episode possible with their strong support. You are appreciated!

Episode 487 IronRadio - Guest Andy Galpin Topic Muscle Fiber Types Sep 16, 2018

This week Dr. Nelson joins the guys from the road, interviewing Dr. Andy Galpin about muscle fiber types. Which compose most of YOUR muscle mass? How much do genetics matter? And should they affect how you train? Also tune in for a listener question on deadlift- versus squat-dominant competitors. Finally, hefty thanks go out to Sandra, Fred, Eliazar, Jacob, Cory, Christopher, and Douglas, all whom helped make this episode possible with their strong support. You are appreciated!

Episode 486 IronRadio - Guest Chris Shugart Topic Fitness Media Sep 09, 2018

Which podcasts, videos and articles do you consume? How did you choose? This week writer, editor, and T-Nation Chief Content Officer Chris Shugart joins the guys to discuss it. Pros and cons of each media type get discussed from both a consumer and a producer perspective. Chris even discusses his podcasting plans with co-host and wife Dani. Also tune in for science news on how much coffee and tea drive your overall physical activity and what breakfast may mean to your leanness efforts. Finally, appreciation goes out to Wyatt, Jarrett, Jeff, Jon, Rory, Stephen and Chris, all whom helped make this episode possible with their strong support. You are appreciated!

Episode 485 IronRadio - Topic Listener Mail and News Sep 02, 2018

With listener mail and news coming fast, the guys simply keep up to date on this holiday weekend in the 'States. Mail involves a question on outside-the-gym eccentric microtrauma and DOMS as well as a serious question about treating a bad back. News covers Coach Stevens' travel to a big meet, then addresses a bevy of apparent negativity. Everything from coconut oil to ibuprofen to the occasional beer is under fire. Lastly, huge thanks go out to Jon, Andrew, Neil, and Thomas, who all keep the show rocking along with the other Iron Sisters and Brothers. You are appreciated!

Episode 484 IronRadio - Topic News, Podcasting Tips Aug 26, 2018

Phil is back from organizing a large event, so the guys follow up on a listener question about behind-the-scenes podcasting. First, though, the guys discuss science news on the potential of Viagra and other vasodilators for muscle growth and how genetically-modified foods are being regulated. And of course we'll never forget our strong supporters in the Iron Brother- and Sisterhood, Thomas, Steven, Alan, Vicki, Marnie, Neil, Damon, Jill, and Kurt. You are appreciated!

Episode 483 IronRadio - Guest MC Powers Topic Endurance-Strength Sport Transitions Aug 19, 2018

This week, with Phil away running an event, Drs. Lowery and Nelson ask former collegiate- runner-turned-strength-coach MC Powers to sit in the Third Chair. After covering mail and science news, the trio explore what it was like - particularly as a woman - for MC to transition back and forth between extreme ends of the fitness spectrum. From injuries to social issues to maintaining an aerobic base, plenty gets discussed. Also tune in for topics like protein dosing, abdominal fat, and smart toilet paper! Finally, thanks to the following Iron Brothers and Sisters who keep the show strong - Nathan, Bradley, Britney, Robert, Marsh, Joel, and Tony and Nina. You are appreciated!

Episode 482 IronRadio - Topic Response to Injuries Aug 12, 2018

Injuries are especially traumatic to athletes whose very identity is wrapped up in their ability to perform. This week, after handling listener mail and news, the guys discuss their responses to serious injuries. From initial alarm and anger, to medical treatment, to a resolve to start the long rehab process and even how they went about it, the co-hosts share insights. Also tune in for talk on how pre-workout carbs affect post-exercise fat burning, target date diets and a potential risk in your probiotic supplement. Lastly, huge thanks go out to coffee project volunteers and Iron Brothers who keep the show going - Cory, Jacob, Chris, Steven, Douglas, Ruvim, Cale, and Philip. You are appreciated!

Episode 481 IronRadio - Topic Self-Monitoring Tips Aug 05, 2018

How do you know you're getting stronger? Or sleeping well? Or eating properly? After addressing a backlog of listener mail, the guys discuss self-monitoring techniques. A battle-scarred Dr. L covers informal nutrition screening, Dr. Nelson looks at mobility assessments, and Phil tackles strength development and conditioning. Of course, everyone gets in on each subtopic. There's also discussion on intermittent fasting and the Carnivore Diet, among other weekly banter. Lastly, as a public radio-style podcast, this show is brought to you in part by a significant recent donation from Chris, as well as monthly support from Austin, Jon, David, and Andrew. You are appreciated!

Episode 480 IronRadio - Topic Quick Fire Questions Jul 29, 2018

With Phil away running a competition, Drs. Nelson and Lowery answer listener mail, then move on to lighter fare with quick fire questions. It's just 10 questions of banter, really, but with perhaps a few things you might learn. All things considered, topics this week include maintenance phases, overblown warm-ups, more on the fat-makes-you-fat news of last week, Dr. L's coffee tasting patent and project, and more. The quick fire questions range from favorite gym attire to ergonenic aids to recovery mistakes to recent training music. And that just scratches the surface. Lastly, huge gratitude goes out to new supporting member Steven as well as Damon, Neil, Thomas, Vicki, and Alan. You are appreciated!

Episode 479 IronRadio - Topic Listener Mail and News Jul 22, 2018

After a brief crowd-sourcing announcement from Dr. L, the guys tackle a wide variety of listener mail and news topics such as collagen supplements, muscle protein synthesis timelines, unstable overhead exercises, effects of a high body mass index, muscle soreness, compression garments for recovery, and the cognitive effects of simply smelling coffee. Pull up a bench and get in on this!

Episode 478 IronRadio - Topic How and Why of Mass Gain Training Jul 15, 2018

In the second of a two-part series on the how and why of mass gain, the guys turn their attention to training. From weekly volume to types of contractions, to movement choices and even motivation, plenty gets discussed. Also tune in for news on the benefit of saturated fat in dairy foods, green tea, topical baking soda, a book recommendation, and a couple of new scientific papers Drs. Lowery and Nelson are publishing with colleagues. Finally, hearty thanks go out to Ben and Matt for science leads, and Eli, Jacob, Cory, and Douglas for their strong support of the podcast! You are all appreciated!

Episode 477 IronRadio - Topic How and Why of Mass Gain Eating and Recovery Jul 08, 2018

With Phil on the road, Drs. Nelson and Lowery geek out in response to an iTunes request to revisit the how and why of gaining muscle mass from a nutrition and recovery perspective. By the end of the episode, Phil contributes as well. What results is an updated Iron Radio treatise on all the best ways to go about becoming a bigger man or woman - including many of the mechanisms, expectations, and behavioral tips behind making it work. Also, much gratitude goes out to Jon, Rory, Matthew, Stephen, and Arturo for their strong support of the Iron Brotherhood. You are appreciated!

Episode 476 IronRadio - Topic Adding 20 lb to Your Bench in a Day Jul 01, 2018

Internet marketers and magazines boast of amazing, fast gains, but is there any truth to it? After science news on various mental aspects of training, the guys take a look at adding 20 pounds to your bench press in a single day. Is it possible? What techniques could get you there? And how might you set the stage for a new personal record? Come on in and find out!

Episode 475 IronRadio - Topic Navigating Strength-Fitness Social Media Jun 24, 2018

Which social media communities do you browse for your fitness fix? Do you habitually stick to just one? After covering the weekly mail and news, the guys discuss several online outlets. Everything from credibility to trolls to paid forums gets attention. Also tune in for what to look for in a fish oil product, a new use for My Fitness Pal data, a recent testosterone controversy and plenty more. Lastly, much gratitude goes out to these strong supporters of IronRadio - Neil, Damon, Marnie, Jill, and Kurt. You are appreciated!

Episode 474 IronRadio - Guest Jim Wendler Topic Fatherhood Jun 17, 2018

Upon his return from Ireland, Dr. L offers nutrition news, then after the break Phil shares his recent phone call with Jim Wendler. Nutrition topics include a mini-review of Irish foods and how similar they can be with dietary choices made by lifters. The Topic of the Day concerns fatherhood, giving back, teaching and coaching, and tangential issues as they relate to lifters. There's a clip from Wendler that survived the tech glitch during Phil's call and the guys discuss the entirty of the conversation. Pull up a bench and get in on this extra-long episode!

Episode 473 IronRadio - Guest Adam Glass Topic Perspectives on Intensity Jun 10, 2018

In an extra long episode, Dr. Nelson interviews former combat veteran, grip competitor, and strongman Adam T. Glass. The Topic of the Day is intensity and there are many questions answered - what it is, how it is misunderstood, how it changes training frequency, what its implications are for body composition, and how it affects client compliance. Also tune in for discussion on journaling, safety, diet plans, coachability, specificity, and tons more. Come on in!

Episode 472 IronRadio - Topic Entrepreneurship in Fitness-Nutrition Jun 03, 2018

This week Lonnie and Phil answer a question on protein quality, then move on to listener reviews before discussing the Topic of the Day. If you've ever wondered about how to start a new company, product, event, or even innovate toward social change, this discussion is for you. Toics include funding, boot-strapping, team building, crowd-sourcing, and plenty more. There's even an opportunity to lend YOUR expertise to an entrepreneurial project Dr. Lowery has in the works! And as always, much gratitude goes out for the strong support the Iron Brotherhood and Sisterhood provides. Peter, Austin, Jon, Alan, and Neil - you are appreciated!

Episode 471 IronRadio - Topic Lessons from Our Heroes May 27, 2018

Once some listener mail is covered, Lonnie, Phil and Mike talk about their muscle sport heroes. Each co-host shares qualities they value or try to emulate, from innovation, to discipline, to mindfulness and more. Who do the guys emulate and how do their perceptions stack up to your own heroic lessons? Tune in and find out! Lastly, much gratitude goes out on this holiday weekend to those who share their strong support of the Iron Brother- and Sisterhood - Alan, Vicki, Thomas, Damon, Neil, and Marnie. You are appreciated!

Episode 470 IronRadio - Guest John Kilbourne Topic Late-stage Physique Prep May 20, 2018

After responding to a number of listener mailings, Lonnie and Phil chat with first-time physique competitor John Kilbourne, just one week before his show. It's fun to talk to athletes this late in their 16-20-week contest preparation, so ripped and so close to go-time. The guys discuss dietary progression, training philosophy, and what's going through a competitor's mind when peaked like this. Lastly, great thanks to IronRadio sisters and brothers Britney, Bradley, Joe, Michael, and Nathan for their strong support of the show!

Episode 469 IronRadio - Topic Phil's Meet, Dr. Nelson Travelogue May 13, 2018

In a longer pre-recorded time warp episode, the guys share recent experiences, on the platform and on the road. Topics range from Phil's competitions with his synthetic hip, to trends in powerlifting, to uses for casein as a slow protein, to Mike's best lessons from his 2018 conference circuit. Come on in!

Episode 468 IronRadio - Topic Food Trends for Lifters May 06, 2018

Food trends come and go, and athletes both influence them and are affected by them. Tune in as Drs. Lowery and Nelson discuss the demand for quick but healthy foods, top nutrients muscle athletes are adding to their diets, which food products are enjoying increased sales, and how bioactive ingredients are getting attention. Finally, much gratitude goes out to Zafer, Allan, ASF, Steven, and John for the various ways they support the show. You are appreciated!

Episode 467 IronRadio - Guest Dr. Michael Ruscio Topic Do-it-Yourself Gut Health Apr 29, 2018

Do you have digestive problems or seemingly unrelated symptoms that affect your fitness lifestyle? Drs. Nelson and Lowery check in again with functional medicine physician Michael Ruscio about practical ways you might address a possible cause. Topics include evidence-based medicine, FODMAP diets, gluten, dairy, probiotics and more - all with lifters in mind. Dr. Ruscio also previews his eight step protocol toward relief. Plus, tune in for news on protein intake and muscle gain, and of course the usual chat. Come on in!

Episode 466 IronRadio - Guests Kirk Karwoski, Marty Gallagher Topic Powerlifting Then and Now Apr 22, 2018

This week Phil and Lonnie interview powerlifting legends Captain Kirk Karwoski and Marty Gallagher. Tune in for origin stories, competitive memories, thoughts on gear, musings on whether or not performances are actually better nowadays, the loss of the renaissance lifter, and tons more. This episode is one for the record books - pun intended!

Episode 465 IronRadio - Topic Direct Arm Work Apr 15, 2018

Do you do direct arm work? How much and why? As part of a long morning of recording, the guys discuss the benefits, best movements, and timing of working biceps, triceps and forearms. A variety of strength sports get attention. Also tune in for news on the stress hormone cortisol, energy drinks and mental health, legitimate online education for sports nutrition enthusiasts, and plenty more. Pull up a bench and get in on this!

Episode 464 IronRadio - Topic Mail and News Apr 08, 2018

It's time to catch up on listener mail and news before heading into a few weeks of upcoming guests. Join in for a wide range of topics this week, from training periodization, to proper use of coffee for fat loss, to a new study on higher protein diets and testosterone injections for older guys. The intrepid trio also discuss how stepping away from Facebook might lower the stress hormone, cortisol. Plus, of course, there's the usual gym talk and banter. Lastly, a big thank you goes out to the strong support of these Iron Brothers - Austin, Rory, Matthew, Stephen, Zafer, and ASF. You are appreciated!

Episode 463 IronRadio - Topic Whole Body Workouts Revisited Apr 01, 2018

After the weekly news and listener mail, Lonnie, Phil and Mike discuss the pros and cons of whole-body workouts, with special attention to what they've been doing themselves lately. Subtopics include powerlifting versus bodybuilding approaches, exercise movement choices, infrequent training - as low as one day per week - and tons more. Also in this episode, there's an IronRadio contest winner, coffee talk, yet another certification for Dr. Nelson, and other gym talk. Come on in!

Episode 462 IronRadio - Topic Micronutrition Mar 25, 2018

Listener mail leads to the topic of micronutrients. From vitamins and minerals to phytochemicals and zoochemicals, what exactly are they and what can they do for lifters? Topics range from soft tissue repair to testosterone and strength enhancement to muscle relaxant properties to elevated metabolism and neural benefits. Note that the co-hosts take a select-topics approach to this very broad topic. Pull up a bench and get in on this!

Episode 461 IronRadio - Topic Gym Talk, News, Q and A Mar 18, 2018

This week Phil and Lonnie catch up on some shop talk, listener mail, and news. The gym talk relates to squatting and deadlifting at different career stages, among other things. The mail concerns physique dieting limits and some Facebook Listeners' Page commentary on recent studies. The Facebook material drifts back and forth with news ranging from how researchers are zeroing-in on which gut bacteria help with carbohydrate metabolism, as well as food psychology, post-workout carbs, and much more. Lastly, thanks to newest Iron Brother, Marsh, as well as Fred, Robert, Joel, and Eli - your strong support is appreciated!

Episode 460 IronRadio - Topic Strength and Fitness Industry Report (Arnold) Mar 11, 2018

After mail and news, and with Phil back from the Arnold Fitness Weekend, the guys talk shop about the broadening strength industry as a whole. Is bodybuilding still at center stage in Columbus? If not, is the growing number of additional events good for strength and muscle sports? How do huge events like this trickle down to local gyms? And what happened this year with that enormous expo? Pull up a bench and find out!

Episode 459 IronRadio - Topic Getting Unstuck (Progress Plateaus) Mar 04, 2018

Phil is away at the Arnold Fitness Weekend, so Drs. Nelson and Lowery share mail and news, then discuss practical tips for breaking out of training ruts. The mail asks about bodybuilders backstage. The news covers a new way to look at the upcoming 2020 Dietary Guidelines for Americans. Will they address athletes? News also touches on vegetarians and lab-grown meat. After the mid-show break, the good doctors take an over-under approach to getting out of progress plateaus. That is, many lifters get stuck due to over- or under-doing something. Tips range from creative monitoring, proper journaling, subtle overtraining symptoms, massive eating, the right number of reps, and more. Come on in!

Episode 458 IronRadio - Guest Dan Tennison Topic Highland Games Feb 25, 2018

After some contest information and other community housekeeping, Phil and Lonnie check in with Highlander Dan Tennison. Plenty gets covered, from what it's like to be a Highland Games professional athlete to how Dan changes his training from off-season to in-season. There's even some fun discussion on the cameraderie that makes Highland Games so fun to watch! Lastly, thanks to the following Iron Brothers and Sisters whose strong support keeps the lights on - Colin, Alan, Vicki, Neil, Damon and Marnie, you are appreciated!

Episode 457 IronRadio - Guest Ryan Munsey Topic Mental Side of Training Feb 18, 2018

This week the guys interview author and former physique model Ryan Munsey to get at the emotional and cognitive sides of training and recovery. From self doubt to heart rate variability to behavior change, plenty gets discussed. Ryan also offers practical tips for mental resiliency. Also tune in for new research on how curcumin might help lifters despite its poor absorption, behind-the-scenes coffee reasearch and more. Come on in!

Episode 456 IronRadio - Topic Making Stubborn Arms Grow Feb 11, 2018

With other co-hosts away, Dr. L plays anchorman, sharing news and mail, and later, tips in the Topic of the Day. First, though, Coach Stevens checks in with a pre-recording from the road, on moving efficiently and building the ten-year athlete. News topics include a new study on curcumin for mental performance, the vitamin D-testosterone controversy, and steroidal substances in the grain, quinoa. The day's topic includes bodybuilding suggestions on exercise choices for big guns, rep cadence, volume requirements, and even sometimes-forgotten arm anatomy. Finally, hearty thanks to IronRadio brothers who keep the lights on - Nathan, Douglas, Ruvim, Philip, Christopher, Joe and Tom. You are appreciated!

Episode 455 IronRadio - Topic Eye-Rolling Fitness Journalism Feb 04, 2018

After listener mail and news - with some remote commentary from Coach Stevens - the guys discuss fitness and nutrition journalism across the years. The opening segment has the guys discussing the explosion of podcasting, twice-weekly training programs, upcoming events, coffee, bogus invitations to supposedly collaborate, and misleading headlines. Indeed, some of what's been happening leads to the Topic of the Day. From fake consumer advocacy to excessive ghost writing to article headlines and lead-ins that appear less than genuine, plenty gets discussed. Although the podcast's no-hate policy is maintained, sometimes you've got to call out attention-grabbing and straight BS. Come on in!

Episode 454 IronRadio - Topic Mail and News Potpourri Jan 28, 2018

Growth of the podcast once again has the guys covering listener mail and muscle-nutrition news. The range of topics is broad, including quad development, fat loss supplements for middle-aged women, myconutrients, coffee and muscle soreness, the case against juice, sauna and infrared for muscle blood flow, and the advantage that redheads have regarding vitamin D. Finally, sincere thanks to listeners who lend their strength to IronRadio via donations and more - Thomas, Honeyfund, Vicki, Colin, and Alan. You are appreciated!

Episode 453 IronRadio - Guests Scanlon and Ruffner Topic Science of the Cycle Jan 21, 2018

A crazy weekend leads to a slightly altered format this week. After Drs. Nelson and Lowery tackle news, Dr. Kelsey Scanlon and grad student Kayla Ruffner discuss the menstrual cycle and performance. Plenty of questions get answered. How prevalent are women in sport at various levels? What do monthly hormone changes do to power output and reflexes? Do women on birth control manipulate such changes? And what does science say about mood changes across the month in women? Get answers! Also tune in for discussion on fat loss, inflammation, mushrooms and health, and the gut microbiome. Finally, sincere thanks to supporters Holly, Prasan, David, and Joe. You are appreciated!

Episode 452 IronRadio - Topic Plans and Predictions Jan 14, 2018

As the new year gets underway, so do the IronRadio guys - with 2018 plans and predictions! First, however, in the news segment, topics like cheaper, safer regional drug delivery, the most anabolic way to consume eggs, and an increase in injuries from intense ballistic training get attention. After the mid-show break, everyone discusses trends and prognostications in food, science, medicine, and fitness. Even personal competitive and research plans for the coming year are shared. Get in on this!

Episode 451 IronRadio - Topic Listener Q and A Jan 07, 2018

IronRadio is experiencing growth - no pun intended! With a backlog of listener mail this week, the guys answer questions and discuss comments. Several topics get attention in this slightly longer episode. Is vitamin D all it's cracked up to be, and do injections help or hurt? Are health coaching certificates worth anything as a career path? What's the deal with TRT for female lifters? Get answers on these issues and tons more! Lastly, much gratitude goes out to long time Iron Radio friend Korey, as well as Matthew, Stephen, Rory, Zafer, and and ASF for supporting the Iron Brotherhood and Sisterhood so strongly. You are appreciated!

Episode 450 IronRadio - Topic T-replacement for Lifters Dec 31, 2017

Happy New Year! And wow, 450 episodes logged! Rounding out 2017, the guys cover listener mail and news before getting to the topic of testosterone replacement therapy for lifters. The mail involves hip replacement expectations and the news delves into muscle metabolism during high-rep sets, as well as what Harvard is saying about scientific evidence in the media. After the mid-show break, the guys offer facts, opinions, and personal observations about hormone replacement therapy in men who need it. From signs and symptoms to expectations, plenty gets discussed! Lastly, sincere Holiday gratitude goes out to Marek, Alan, Robert, Neil, Jennifer, and Andrew for supporting the Iron Brotherhood and Sisterhood so strongly. You are appreciated!

Episode 449 IronRadio - Topic The Holiday-sode 2017 Dec 24, 2017

It's an unusual weekend with Christmas immediately upon us, so this show differs a bit. Dr. L starts off with an email question followed by recipe tips for both bulking and leaning-down this time of year. After the mid-show break the guys engage in a silly roundtable discussion that's based on - wait for it - Festivus. From feasting to an airing of grievances, to feats of strength and miracles, the comical secular holiday gets connected to the fitness industry. Finally, much Holiday gratitude goes out to Marnie, Kurt, Jill, Ryan, and Holly for supporting the Iron Brotherhood and Sisterhood so strongly. You are appreciated!

Episode 448 IronRadio - Topic The Post-Competition Period Revisited Dec 17, 2017

With competitions in the rear view mirror, the intrepid trio cover the post-contest period from various perspectives. How long does one take off? To what extent? How does a smart lifter return to training? And how does seasonal weather come into play? Find out! Also tune in for career insights for strength coaches, cardiovascular risks that may befall the large mammal, and plenty more! Lastly, much Holiday gratitude goes out to Fred, Colin, Jacob, Cory, Phillip, and Christopher for supporting the Iron Brotherhood and Sisterhood so strongly. You are appreciated!

Episode 447 IronRadio - Guest Danielle Cordaro Topic Producing Fitness Media II Dec 10, 2017

The how-to series on producing your own fitness and nutrition media continues this week. Once Drs. Lowery and Nelson cover news on dietary supplement company buyouts and creatine, they return to Dr. Danielle Cordaro for insights into media production. With the quality bar set so low in these genres online, the good professor offers gold nuggets on how to bring your A-game. Also, huge appreciation goes out to Anthony, as well as Cale, Joseph, Tom, Michael, and Joe for supporting the Iron Brotherhood and Sisterhood so strongly. You are appreciated!

Episode 446 IronRadio - Guest Ryan Soper Topic Paying Your Dues Dec 03, 2017

After covering science news and industry happenings, the guys put in a call to powerlifter and fitness media producer Ryan Soper. Ryan not only shares his personal story, which involves his years in academia while making ends meet, but also insights into his proactive path toward working in his current role. If you've ever wondered about making a living in fitness, this episode will help! Lastly, thanks to IronRadio Fall funds drive donors and existing supporters Jason, Honeyfund, Jon, Neil, and Andrew. You are appreciated!

Episode 445 IronRadio - Guest Ben Clark Topic Launching Fitness Products Nov 26, 2017

Ever have an idea for a product worth commercializing? This episode is for you. After mail and news on buffering muscle acidity during high-rep sets, the guys talk shop with entrepreneur Ben Clark. From concept sketch to applying for a patent, to evolving iterations in design, to marketing a final product, tons of topics get attention. Also, thanks to IronRadio Fall funds drive donors and existing supporters Alan, Vicki, Holly, Prasan, Ryan, and Marek. Your support doesn't go unnoticed!

Episode 444 IronRadio - Topic Powerlifting Meet Follow-up Nov 19, 2017

After mail and news ranging from vitamins to vikings, the guys discuss the big meet in California, where Phil's crew at Strength Guild recently traveled to compete. Insights include dealing with famous judges, noting the prevalence of strong women in the sport, and competing after surgical repairs. Also tune in for upcoming food trends, news on FDA regulations, new types of protein products, mushrooms and health, and tons more. Lastly, thanks to IronRadio Fall funds drive donors and existing supporters Jennifer, Robert, Fred, and Cory. You are appreciated!

Episode 443 IronRadio - Topic Good Genetics Nov 12, 2017

Bodybuilders and strength athletes often talk about good genes - but for what? Your blueprint underwrites a good portion of your success, but what do we mean when we say good genetics? Tune in as Drs. Lowery and Nelson discuss the various gene-driven structures and systems that help create champions. Also tune in for news on recent developments in ketone supplements, tart cherry usage for athletic recovery, and plenty more. Lastly, thanks to new IronRadio Fall funds drive supporters Steven, Sandy, Kurt and Stuart! Also thanks to existing supporters Christopher, Doug, Joe and Joseph. You are appreciated!

Episode 442 IronRadio - Topic Mail, News, Meet Talk Nov 05, 2017

This week, after the mail and news, the guys all talk about Phil's upcoming powerlifting meet. They delve into his peaking philosophy, its evolution over the years, what goes through a veteran's mind, and how it differs from the thoughts of his novice clients. Also tune in for topics like dietary supplement regulations, soy and heart disease, blueberries and mental function, the skin's power to regulate blood flow itself, and tons more. Also, thanks to long-time Iron Brother David, as well as Sandy, Alan and Vicki - all whom help keep the lights on at IronRadio! You are appreciated!

Episode 441 IronRadio - Guest Dr. Danielle Cordaro Topic Fitness Media- Writing Oct 29, 2017

Have you ever considered producing your own writing or other media for strength enthusiasts? After the guys do listener mail and news, Dr. L interviews Danielle Cordaro, a writing professor, to get tips on breaking into fitness and nutrition writing. From story telling, to the role of editors, to resources to get you started, plenty gets discussed. Also tune in for facts and talk on a tea that may help with inflammatory states, unusual red meats and tons more. Finally, thanks to new supporting members and donors Marek, Aaron, and Neil! Huge thanks also go out to Ryan, Jared, David, Prasan and Holly. You are appreciated!

Episode 440 IronRadio - Topic Dumbbell Use in Strength Sports Oct 22, 2017

Coach Stevens and Drs. Nelson and Lowery tackle the listener mail and accompanying science, then move on to the Topic of the Day. Several questions get answered. What are the best three dumbbell movements? How do they get used differently in muscle sports? Do dumbbells often get used wrongly? And what's the least favorite dumbbell exercise among the co-hosts? Time to find out! Also, the Fall funds drive is underway. Thanks to new supporting members Nathan, Stuart, Eli and Matt! And we'll never forget existing Iron Brothers and Sisters like Prasan, Holly, Britney, and Bradley. You are appreciated!

Episode 439 IronRadio - Topic Coffee, Caffeine and Training Update Oct 15, 2017

This week's special episode turns toward the health and culinary sides of sports nutrition. After some science news gets covered by Dr. Lowery, come onto the floor of a trade convention in New York City that's focused on coffee. From fancy brewing methods that capitalize on science, to newer trends like nitrogenated cold brew coffees, there's plenty to learn! Also tune in for research on how antioxidant foods like coffee and tea interact with gut bacteria, how coffee affects muscle mass, what Dr. Lowery's lab is finding related to adrenaline function, and more. Get in on this!

Episode 438 IronRadio - Topic Giving Back Oct 08, 2017

Do lifters have unique abilities or traits that enable them to give back to the world in particularly strong ways? From physical characteristics to knowledge and skills, there are ways beyond money to support what matters most. After the mail and some talk on Achievements in Training, the guys discuss it. Also tune in for topics such as combined cardio and strength training, hormone replacement therapy for competitors, low-frequency training, and plenty more. Join the conversation!

Episode 437 IronRadio - Topic Mail and News for Lifters Oct 01, 2017

The listener mail and news is backing up, so it's time to wade through all the cool stuff! Tune in for topics such as smelling salts, ketogenic diets, new devices for non-invasively measuring blood sugar continuously, Olympic lifting doping scandals, weird ways to manipulate caffeine effectiveness in the body, and tons more. Come on in!

Episode 436 IronRadio - Guest Dave Whitley Topic Strength and Recovery Techniques Sep 24, 2017

This week the guys get performing strongman Dave Whitley back on the show to share insights on both feats of strength and unusual recovery techniques. From driving nails into boards with nothing but his hand, and blowing up hot water bottles to bursting, there are interesting stories. After the mid-show break, tune in for discussion on cold exposure and breathing methods that may surprise you. Also check-in for a spanking new study on how bodybuilding-style training is similar to Olympic-style training regarding recovery. Pull up a bench and get in on this!

Episode 435 IronRadio - Topic Bio-Psycho-Social Assessments for Lifters Sep 17, 2017

Health screens and baseline performance assessments are common, but what about the full spectrum of strengths and weaknesses you possess? Join the guys as they take a biological, psychological, and social look at themselves and their students and clients. What makes a person geared toward powerlifting? What attributes draw someone to bodybuilding? And what pitfalls await a muscle athlete as he or she ponders a lifting career? Find out! Also tune in for listener commentary on evidence-based podcasts and news on a new role for creatine in physique development. Come on in!

Episode 434 IronRadio - Topic Turning the Mic on the Hosts, Moments and Advice Sep 10, 2017

With every co-host traveling this week, this episode takes the form of a roundtable. Each co-host offers his worst moment, a-ha realization, best advice, personal habits, favorite Internet resource, and more. It's like an extended lightning round series of questions, and you'll hear input from everyone's unique perspective! As you listen, you may want to consider each of these questions for yourself! Join the conversation!

Episode 433 IronRadio - Guest Dr. Michael Ruscio Topic Gut Health for Lifters Sep 03, 2017

After the mail and news, the guys chat with functional med physician Michael Ruscio. Topics include probiotics, unnecessary expensive testing, identifying the source of various signs and symptoms, risks particular to lifters, and tons more. If you deal with digestive tract issues, or just want to optimize health and gains, this episode is for you! Also tune in for talk on a new survey concerning who's responsible for your healthy diet and news on what the food industry plans to do with special carb molecules. Come on in!

Episode 432 IronRadio - Topic The Importance of Muscle Mass Aug 27, 2017

Despite the chaos of travel, the guys manage to share breaking news and discuss the value of muscle tissue. The news ranges from fats and oils to cognition enhancers to the fat-but-fit controversy. The Topic of the Day expands on the news, with Drs. Lowery and Nelson discussing how muscle tissue is valuable metabolically and for general health. It's not just cosmetic! Pull up a bench and get in on the conversation!

Episode 431 IronRadio - Topic Protein Updates for Lifters Aug 20, 2017

What's new in the use of protein foods for gains? This week the guys turn hyperbolic science journalism on protein into something worthwhile, using calm tactics and evidence. Subtopics like whey vs. casein, red meat, and scales of protein quality get attention. There's also news on coffee - both upcoming events and a special IronRadio-related project. Coach Stevens also gives insights into upcoming Strength Guild events. Lastly, fifty thanks to the iron brotherhood including Nathan, Matthew, Robert, and Fred. You keep the lights on here at IronRadio.org!

Episode 430 IronRadio - Topic Appetite Manipulation for Gain and Loss Aug 13, 2017

The guys cover mail and news, then talk appetite control. A letter from Joe Schillero prompted discussion on mechanisms in the body for controlling metabolic rate and hunger. Subtopics include hormones and neuropeptides, purposeful blood sugar swings, overcoming your status quo, and plenty more. Other issues this week include affordable velocity-based training, cannibinoids in foods, and newly recognized risks for chronic ibuprofen users. Also, a huge thank you goes out to the iron brotherhood including Korey, Daniel, Cory, Jacob, Phillip, Christopher and Douglas. You are appreciated!

Episode 429 IronRadio - Guest Joe Schillero, Topic Lifters' Behavioral Health Aug 06, 2017

What are some of the mental health issues that commonly confront lifters? Once the guys address a backlog of listener mail, they sit down with powerlifter and mental health proponent Joe Schillero to find out. Many questions get attention. Is a reliance on training as a way to self-treat negative emotions smart? What are some suggestions and cautions when it comes to logs and journals? And what has Joe seen in his work advocating for mental health among lifters? Pull up a bench and find out!

Episode 428 IronRadio - Guest Becky Chermok, Topic Female Powerlifting Jul 30, 2017

After the usual mail and news, Phil, Lonnie and Jon talk shop with powerlifter Becky Chermok. The intro segment deals with regional powerlifting gyms, questionable food documentaries, and the purportedly addictive nature of cheese and casein peptides. During the Topic of the Day, Becky and the guys discuss the rarity of big lifts like hers, gender differences in attitude, weight classes, and female strength potential. Lastly, a big thanks goes out to supporting members Andrew, Neil, Alan, Jill, and Rob. You are hugely appreciated!

Episode 427 IronRadio - Guests DiStefano and Schafer, Topic The State of Fitness Jul 23, 2017

In an extra-long episode, the guys get in a conference call with Sal Di Stefano and Adam Schafer from the popular MindPump podcast. First, though, Drs. Lowery and Nelson answer mail about intermittent fasting and post-competition re-feeds. There's also a bit of news on a Testosterone.com breakfast article to which Lonnie and Mike contributed. Then in the Topic of the Day, everyone's attention turns to the state of general fitness in the U.S. From guru ignorance to social media to science and conflict of interest, plenty gets attention. Pull up a bench and get in on this!

Episode 426 IronRadio - Topic Grey-Area Performance Enhancement Jul 16, 2017

The mail this week is about deadlifts and health-versus-gains. Then Phil and Lonnie discuss controversial performance-enhancing drugs and supplements. Based in part on a New York Times article on doping, the discussion ranges from USADA behavior to coercion, to the meaning of natural and more. Several supplements and hormones get discussed. Lastly many thanks to Fred, Daniel, Jacob, and Douglas, all supporting members of the Iron Brotherhood. The show keeps airing because of you and your lifting brothers and sisters. You are appreciated!

Episode 425 IronRadio - Guest Dr. David Geier, Topic Injury Treatment and Career Longevity Jul 09, 2017

After Drs. Lowery and Mike cover news and mail, Lonnie interviews orthopedic surgeon David Geier. Dr. Geier's practice and new book address the recognition and treatment of injuries - including those endured by lifters - and how they relate to one's training career. Specific topics this week run the gamut from deadlift frequency to getting the most out of your blueberries, to anabolic steroids and tendon rupture. Finally, a big thank you goes out to supporting members of the Iron Brotherhood, Wyatt, Jeff, Jon, and Rory. You are appreciated!

Episode 424 IronRadio - Guests Walker and Ruffner, Topic Food Tech Convention Jul 02, 2017

Come onto the floor of a food technology convention to learn how food gets created and what it means for lifters and fitness enthusiasts. The Skype connection is rough at times this week, but for those hungry for info., it's served up as best as possible. Repeat guests Mike Walker and Kayla Ruffner join the conversation. Topics include food trends that will affect us all such as the growing popularity of plant protein, meat grown in vats, the disconnect between food and nutrition, clean labels and much more. Also tune in for news on doping, and new bodybuilding films and podcasts. Stay abreast!

Episode 423 IronRadio - Topic Recent Achievements in Training Jun 25, 2017

What have you accomplished or learned this week? After the mail and news, Dr. L and Coach Stevens offer their own recent achievements and thoughts. The news covers coffee's potential effects on longevity, poop doping - yes really - and the lingering mind-body connection after traumatic events. How much do these things affect your health and your training? Find out! Also tune in for iTunes reviews and a friendly reminder to support podcasts and artists you love. Come on in!

Episode 422 IronRadio - Topic News, Mail, Questions Jun 18, 2017

This week the guys cover nutrition and fitness industry news, then move on to listener questions from Facebook and around the Web. Topics include food labels, snacking and health, the effect of vegetarian diets on muscle tissue, topical joint creams, drug use in Crossfit, and how to increase vegetable intake. Questions range from anti-inflammatory nutrients to specificity of training for strength athletes.

Episode 421 IronRadio - Topic Changes in Training Philosophy Jun 11, 2017

Over the years we all develop preferences that develop into a training philosophy. This week the guys discuss how theirs have changed - or not changed - across the decades. From heavy to high-rep, from self-application to client goals, and from variety to specificity, plenty gets attention. Also tune in for mail and news covering health issues like acid reflux, why different diets affect us differently, metabolic inflexibility, and tons more. Finally, the following Iron Brothers deserve thanks this week for supporting the show - Joe, Cale, Joseph, Jeff, Jarrett, and Wyatt; you are appreciated!

Episode 420 IronRadio - Topic Supplements that Work for Sleep Jun 04, 2017

Which strategies or dietary supplements do you use to sleep as well as you train? There are many out there, so the guys discuss a broad spectrum. From amino acid derivatives to herbs, plenty of opinions and facts get discussed. Also tune in for mail and news on creatine, strongman standings, and the potential downsides of caffeine. Finally, thanks go out this week to supporting members William, Jason, Jon, and Andrew; you know who you are and you are appreciated!

Episode 419 IronRadio - Guest Dr. Steve Hertzler Topic Junk Science May 28, 2017

The guys invited EAS Chief Science Officer, dietitian, and bodybuilder Dr. Steve Hertzler on the show! Not only is Steve head scientific honcho at one of the world's largest dietary supplement companies, his love of lifting makes him a perfect guest. Join in the conversation as the guys discuss everything from old school bodybuilding legends to over-extrapolated scientific findings. Also tune in for topics like vegetarian versus carnivorous diets, other podcasts, World's Strongest Man, genetically-tailored probiotics, BPA, and tons more. Lastly, let's share gratitude for supporting members like Ryan, David, Holly, Prasan, and other friends that are mentioned in the episode. All of you help keep the show coming out weekly.

Episode 418 IronRadio - Topic On-site at the Paleo FX Event May 21, 2017

This week Dr. Lowery covers the listener mail and news, then checks in with the oft-traveling Dr. Nelson for insights on the Paleo FX meeting. During the mail and news segment, Dr. L discusses a new discovery in fat burning as well as an implantable device that may help lifters get a better night's sleep. The Topic of the Day addresses news and speculation emerging from the Paleo FX industry event, including muscle cell hyperplasia, sleep quality, useful apps and devices and much more. Finally, a big thank you goes out to supporting members Matthew, Britney, Joe, Michael, Bradley and Nathan, who all help make the show possible. You are appreciated!

Episode 417 IronRadio - Topic Foods and Supplements that Work, Anabolics May 14, 2017

Which food strategies and dietary supplements actually have anabolic effects? Find out in the Topic of the Day. First, however, the guys share listener mail and news on everything from other podcasts to special fatty substances that drive metabolic rate, to metabolic flexibility. After the mid-show break, evidence-based nutrients for muscle growth get attention. With the myriad diets and supplements that get touted, find out what works! Finally, fifty thanks to the supporting listeners that keep the show coming out weekly! Christopher, Phillip, Daniel, and Cory - you and Iron Brothers like you are appreciated!

Episode 416 IronRadio - Guest Dal Gains Topic Gym Talk May 07, 2017

This time Dr. Lowery is working through the weekend, so Phil records some gym talk with fellow powerlifter Dal Gains. First, however, Dr. L pre-recorded some listener mail and news. Topics include post-surgical nutrition, fasted aerobic activity for activating beneficial genes, and a metal recommendation from Fortress himself. After the break, Phil and Dal discuss a recent powerlifting meet and other gym stuff. Note that the post-break chat exhibits some rough audio. It was felt that the content is worthwhile for those who want to get the information, however.

Episode 415 IronRadio - Guest Jorn Trommelen Topic Protein Research Apr 30, 2017

With Phil away at a meet, Drs. Nelson and Lowery geek-out with doctoral researcher Jorn Trommelen. His lab's protein research is debunking myths and shedding amazing new light on many protein topics. How much protein can you really absorb at a sitting? What's the best dose per meal? Can you make better gains by targeting protein feedings at night? Which types work best? And what do purportedly anabolic hormones actually do for muscle mass accretion? Find out!

Episode 414 IronRadio - Topic On-site at the Experimental Biology Conference Apr 23, 2017

Join Drs. Lowery and Nelson from the floor of the huge Experimental Biology meeting in Chicago, Illinois, where they scour the research posters and the researchers themselves for new findings that could help your training. Knowledge is power!

Episode 413 IronRadio - Topic Extreme Diets Apr 16, 2017

Early in the show, listener mail on training types leads to scientific discussion, then whey protein, big dollar powerlifting meets and fish oils get attention. After the mid-show break, the discussion turns toward the cyclical nature - across the decades - of extreme diets. Are you a low-carb proponent? An anti-fat zealot? Or perhaps you're part of the minority, with a more moderate outlook. Tune in for facts and tips that could affect your stance. Also, let's all remember IronRadio.org is made possible by Iron Brotherhood members Cory, Jacob, Daniel, Ruvim, Christopher and Douglas, along with other valued friends. You are appreciated!

Episode 412 IronRadio - Topic Gained and Lost from Strength Sports Apr 09, 2017

First, the science news is about ways to manipulate your gut bacteria for health and gains. Second, the sports news is about a new youth record in Olympic lifting. Third, product news touches on new types of buffalo meat snacks and the Slingshot bench-assistive device. Finally, after the mid-show break, join the guys in a conversation on what they've gained, and lost, through their involvement in muscle sports. What have YOU gained and lost? It's time for reflection. This show is supported in part by new Iron Brotherhood member Rory, and by longtime supporters Korey, Jennifer, Bo, ASF, Zafer, and other valuable friends. Thank you!

Episode 411 IronRadio - Topic News, Mail, Listener Questions Apr 02, 2017

This week mail leads to science news and the science leads to further listener questions. Join Drs. Lowery and Mike, and Coach Stevens as they address topics such as overhead pressing, hydrolyzed casein, citrulline malate supplements, specialty carbohydrate products, and more. The guys even discuss recent personal achievements in training. After the mid-show break, the guys continue the discussion with talk of upcoming fitness expos, online sports nutrition courses, muscle fiber types, the angle of pennation of muscle fibers and how it relates to strength, and other stuff. Also, thank you Jon, Andrew, Neil and the rest of the supporting members! You are appreciated!

Episode 410 IronRadio - Topic Periodic Leanness Mar 26, 2017

The guys cover a listener mail that leads to science news on probiotics. From irritable bowel, to hypertension, to body fatness, recent studies get attention. As always, the focus is on applications to lifters. After the mid-show break, the discussion involves periodic leanness. Is the way bodybuilders and powerlifters fluctuate in size dangerous? How often should you lean down? And what are some risks and benefits? Lastly, thanks to supporting members Jerad, James, Jill, Ryan, and definitely Shannon! You help the show continue weekly.

Episode 409 IronRadio - Guest Ryan Smith Topic Lifting Injuries, Scope of Practice Mar 19, 2017

This week the listener mail is about youth resistance training and the science news covers morning versus evening people and their differing nutrient choices. Are you a late-starter? This may really interest you! After the mid-show break, Dr. Ryan Smith, chiropractor, writer and lifter, shares his thoughts on lifting injuries and how they get treated. Which health professional is the best first choice for different lifting injuries? And how do they interact with each other? Find out! Finally, special thanks this week to Jennifer as a long time supporter of the show, and Cory, Jacob, Cale, Christopher, Douglas, and other friends in the Iron Brotherhood and Sisterhood! Future shoutouts are coming. You don't go unnoticed!

Episode 408 IronRadio - Topic News, Reviews and Goals Mar 12, 2017

It's an unusual week with the crew traveling, so Dr. Lowery and Coach Stevens divide-up the episode. In the first half of the show, Lonnie covers a special combination of news and reviews by sharing new research on the anti-inflammatory phytochemical curcumin and products on the market that may be better than the raw herb. He takes the opportunity to share behind-the-scenes information on how such things come to market and how they get reviewed. After the mid-show break, Phil shares news on his trip to Jim Wendler's place and the Arnold Fitness Weekend, then moves on to a presentation on goal setting and the kind of people who love it. Get in on this!

Episode 407 IronRadio - Guest Allison Moyer Topic Fat Loss Lessons Mar 05, 2017

Many of you know the drill now. The guys cover listener mail and news, then get to the Topic of the Day. This time it involves fat loss tips from professional figure competitor and coach, Allison Moyer. The mail compares IronRadio to a typical fitness podcast, and the news delves into new guidelines to treat back pain, curcumin, and carbohydrate mouth rinses. The topic explores online coaching, working with the general population versus advanced clients, monitoring progress, Allison's personal approach to getting contest-ready and much more. Finally, thanks go out to Neil and the other supporting members; you are appreciated! Come on in!

Episode 406 IronRadio - Topic The Science of Low-Carb Diets Feb 26, 2017

This week the guys address mail concerning Iron Radio's format, news on a new chronic pain medication, and upcoming muscle and strength events. After the mid-show break the topic turns to low-carb diets. Have you ever pondered different ways to train in a low-carb state? What do approaches like Atkins, Paleo, and various ketogenic diets do to your metabolism, physique and performance? Find out! Both in-the-trenches realities and science-based facts are the basis. Finally, if you're a long-time listener, please consider becoming a supporting member.

Episode 405 IronRadio - Guest Dr. Pat Davidson Topic Dopamine and Training Feb 19, 2017

Join in the conversation as the guys share news and listener mail, then get educated on neurotransmitters and how training is impacted. The science news covers a brand new study from a group, led by Lonnie's old advisor, on the actual protein requirements of young bodybuilders. This is another nail in the coffin for RDA-level recommendations in our population. The mail then asks about setting up in the deadlift. Coach Stevens offers valuable insights. Finally, in the Topic of the Day, professor-turned-training entrepreneur Pat Davidson shares thoughts and facts on the reward neurotransmitter dopamine and what it means to strength athletes. From thrill seeking to stimulant addiction to how to program your training for maximum benefit, there's lots to learn. Come satisfy your weekly addiction!

Episode 404 IronRadio - Topic News and Listener Mail Feb 12, 2017

With a backlog of news bits, emails, tweets, and Facebook listener group questions, the guys offer a smorgasbord of topics. In fact, some of these develop into fairly involved discussions. From the static stretching controversy, to garlic's mixed results as a dietary supplement, to dairy products for fat loss - yet another controversy - plenty gets answered. In fact, there's lots more herein. Take a side or simply listen to some evidence from the literature, and from the trenches. Most importantly, simply get in on these though-provoking issues!

Episode 403 IronRadio - Topic Priciest Lifting Experiences Feb 05, 2017

This week Phil and Lonnie cover some news, then discuss costly gym experiences. The news is partly an evidence-based follow-up on listener questions regarding nutrition and immunity, and treating muscle soreness with digestive enzymes. Have you ever been frustrated by head colds that kept you from training? Get some facts! After the mid-show break, the guys talk about the most pricey gyms they've been in, and what makes a large expense worth it in our field. Pull up a bench and get in on the conversation!

Episode 402 IronRadio - Guest Dr. Bryan Mann Topic Velocity-based Training Jan 29, 2017

How explosive are you? Can you program around it? After the usual listener mail and news, the guys get insights. The episode begins with follow-up answers to last week's whey protein question and some discussion on monitoring ketgenic diets. In fact, ketogenic diets get repeated attention this week. After the mid-show break, Dr. Mike T Nelson leads an interview on velocity-based training and other topics with academic, strength coach, and NSCA enthusiast Dr. Bryan Mann. If you're curious about ideas to steer and motivate your training program, there are some gems in this extra-long episode.

Episode 401 IronRadio - Topic Nervous System Tweaks Jan 22, 2017

This week Drs. Lowery and Mike cover the usual news and mail, then talk about the nervous system. The science news is about a new large review on whether curcumin works. There's also a new study developing an objective urine test for detecting healthy diets. Will diet logs become a thing of the past? Then the listener mail asks about protein labeling and whether extra calisthenics help you grow. After the mid-show break, the profs cover nervous system tweaks for maxing-out performance. Specifically, potentiation and the stretch reflex get attention. There's even chat on turning explosiveness up to 11 by adding coffee to the mix! Want to be more explosive? These tips may help you!

Episode 400 IronRadio - Guests Branch Warren, Chris Bongiovanni Topic Fitness Expos Jan 15, 2017

It's episode 400! To celebrate, the guys talk with professional bodybuilders and contest promoters Branch Warren and Chris Bongiovanni. After some insightful discussion on their origin stories and training philosophies, everyone turns to the Topic of the Day. How are physique sports evolving? Why are pros like these two getting involved in expanding bodybuilding events into full-blown fitness expos? Is it good for bodybuilding? What other events seem to fit? And why is the upper midwest a target for their next event? Find out! Come on in to hear from these fitness celebrities and to celebrate episode 400!

Episode 399 IronRadio - Guest Jason Cholewa Topic New Research on Women Jan 08, 2017

This week the guys discuss new research on heavy lifting for women. First, though, there are some recent iTunes reviews to cover and some sport and science news. Notably, Russians are again implicated in a doping situation and a newly-identified type of casein from a specific type of cow may offer surprising health benefits. Then, after the break it's time for the nitty gritty. What's the deal with terms like toning, especially for women? How do hormones enter the picture when it comes to muscle gain? And what does new research say about heavier loads for women's body composition? Find out! It's a new year, so pull up a bench and participate!

Episode 398 IronRadio - Topic Whether to Continue Bulking Jan 01, 2017

Happy New Year! As we start a new year, the guys come together to cover news and mail, and to bring some timely discussion on strength and physique goals for 2017. The listener mail covers news on caffeine and creatine, and the usual science news covers post-biotic treatments for diet rebound as well as the iffy value of collagen in your supplements. After the break, in the Topic of the Day, Phil joins in from the road. Everyone talks about diet and physique time frames and pitfalls. Will you compete in the coming year? Is leanness a goal? Then this one is for you!

Episode 397 IronRadio - Topic The Community Episode Dec 25, 2016

On this festive holiday, Drs. Nelson and Lowery turn to the community for news, discussion and input. Topics include goal setting, custom pre-workout supplement formulations, how to manipulate variable resistance training, and lots on protein and health. It's a fun shop talk kind of episode this week while so many of us rest and appreciate those around us. Finally, the seasonal social media contest and the donation drive come to a close; please consider a donation at www.IronRadio.org. Happy Holidays!

Episode 396 IronRadio - Guest Cesar Torres Topic Best Books for Size and Strength Dec 18, 2016

This week the guys are joined by lifter, novelist and blogger Cesar Torres to talk about the best lay and academic books for building muscle and strength. Before the post-break discussion, though, mail and news get the usual coverage. The mail concerns older 50-something lifters and the IronRadio social media contest. The reward swag is dwindling! The news touches on new findings regarding blood supply to trained muscle tissue and purported steroid access in high schools. The Topic of the Day addresses Cesar's picks - and recent syndicated blog post - for which books best help new lifters. Everyone adds to his top three with their own favorites. Not all suggestions are strictly for beginners! These could be the thinking man's, or woman's, guide to Christmas gifts! Finally, please consider a donation to the seasonal funds drive at www.IronRadio.org. Join in!

Episode 395 IronRadio - Guest Justen Straight Topic Working at a Protein Company Dec 11, 2016

With Phil away at a big meet, Drs. Nelson and Lowery nerd-out with supplement company professional Justen Straight. First, the weekly mail and news... The mail covers combined endurance and strength training and the Fall-Winter contest. The news touches on new fndings regarding the anti-depressant effects of curcumin supplementation. Then, after sharing his origin story, Justen educates us on protein types and quality, and shares what it's like to work at a large protein corportation. He even touches on things to look for as a consumer when buying protein powders. Lastly, please consider a donation to the seasonal funds drive at www.IronRadio.org. Come on in!

Episode 394 IronRadio - Topic Comfort Foods for Recovery Dec 04, 2016

Lonnie and Phil cover news and mail before discussing comfort foods and recovery. The news is about leucine for connective tissue repair and the mail announces the most recent Fall-Winter contest winner. Topics of discussion include relevant nutrients in comfort foods, the co-hosts' favorites, how lifters' comfort food choices may differ from the mainstream, and even discomfort foods and alcohol. 'Tis the season and these foods abound. Take advantage of them! Also please remember to consider a donation to the seasonal funds drive at www.IronRadio.org and participate in the Winter contest, where all you need to do is make two tweets about IronRadio and an iTunes review to get sweet swag. Pull up a bench and grab a plate; it's time again for a helping of Iron Radio!

Episode 393 IronRadio - Guest Kelly Lowery Topic You Might Be a Strength Athlete If Nov 27, 2016

After news and mail, the crew goes mental. Licensed Professional Counselor Kelly Lowery adds to a conversation on common behavioral issues exhibited by some strength and muscle athletes. Have you ever seen a true narcissist in the gym or at an event? When does obsession go too far? And what does the diagnostic tool used by professionals say about body image issues? Time to find out! Also, don't forget the Winter contest, where all you need to do is make two tweets about IronRadio and solicit two iTunes reviews to get sweet swag. The counselor's couch is ready for you, please come in and lay back!

Episode 392 IronRadio - Topic Worst Supplement and Training Fads Nov 20, 2016

Ever roll your eyes about a supplement claim or training fad? This week the guys abandon their usual positivity for a more cynical look at such things. First the news and mail cover a gen-pop article of questionable quality. Then in the Topic of the Day, Coach Stevens and Drs. Lowery and Mike discuss fads from tingly pre-workout capsules to misguided unilateral limb workouts. Lastly, don't forget the Winter contest, where all you need to do is make two tweets about IronRadio and solicit two iTunes reviews to get sweet swag! Come on in!

Episode 391 IronRadio - Topic Grungy or Just Busted Nov 13, 2016

Phil is back, so he and Lonnie discuss the grungy side of muscle sports. First, though, some listener mail and news get covered. This week it focuses on new research regarding anabolic hormones. Does insulin increase blood flow? Is it truly anabolic? And if not, what does it do for muscle growth? The guys toss around facts and ideas. Then in the Topic of the Day, the dirty duo shine a light on grungy places and behaviors. Some in fact are just busted and nasty - gyms, clothes, foods, fellow lifters, plenty gets discussed. If you have thoughts on what's hardcore versus just gross, this episode is for you. Wipe off that sweaty bench, have a seat and get in on this!

Episode 390 IronRadio - Topic Lifters Maladies and Self Care Nov 06, 2016

With Phil away at a powerlifting reunion of sorts, the nerds take the helm and healthcare geekery ensues. After the listener mail and tweets, Drs. Nelson and Lowery run down a list of ailments that affect lifters and discuss what to do about them. Beyond the typical muscle and joint aches and pains, there's plenty to complain about. Have you ever dealt with stomach gurgles, fish oil burps, frequent urination, torn callouses, or recurring head colds? Get tips on these issues and more sensitive stuff! It's an extra long episode and is now live on iTunes, YouTube audio, IronRadio.org and other media outlets. Here's to your health!

Episode 389 IronRadio - Topic The Next Five Years in Muscle Sports Oct 30, 2016

Where are strength and muscle sports heading? Coach Stevens and Dr. Lowery talk shop and prognosticate. From popularity trends in recent years to the fracturing of federations to a morphing scene in bodybuilding, plenty gets discussed. Which sports seem to be growing? Stagnating? Shrinking? Find out! Also tune in for mail and news on how various milk proteins may benefit your heart health and may even support a better pump in the gym. Pull up a bench and get in on the gym talk!

Episode 388 IronRadio - Guests Van Wyk, Casey, Slack Topic Exercise Physiology Conference Roundtable Oct 23, 2016

In a special episode this week, the guys record on-site from the American Society of Exercise Physiology meeting in Ohio. A big focus this year was exercise, sports nutrition and mental health. How do athletes use self-talk to their advantage? What does resistance training do to your grey matter? Do sports supplements or diets also augment brain power? Get some answers! Podcasting is a great way to provide real-time information from scientific meetings that matter. Time to get studious, for both your muscles AND your brain!

Episode 387 IronRadio - Topic Listener Question-and-Answer Oct 16, 2016

This week Coach Stevens and Dr. Nelson cover a variety of news and listener mail, then tackle more questions in the Topic of the Day. The topics include lifting in power meets as a noob, mechanisms of strength gain, staying in your competitive weight class, aesthetics, kratom, Chris Duffin's crazy double in the deadlift with 1000 lb., coming back from injuries, supersets, and plenty more! Got questions? The guys have answers!

Episode 386 IronRadio - Guest Kaylee Hauschild Topic Starting in Strength Coaching Oct 09, 2016

Coach Stevens and Drs. Lowery and Mike cover news and listener mail, then chat with Strength and Conditioning intern - and strength athlete - Kaylee Hauschild. The news covers new findings on the glycemic index and the weekly mail addresses simultaneous muscle gain and fat loss. After the break, everyone discusses the positives and negatives of getting into strength and conditioining as a professional. From head coaches to team culture to personal time with the weights, plenty gets attention! Come on in!

Episode 385 IronRadio - Topic Bench Pressing Across Different Sports Oct 02, 2016

This week's science news is about the combination of walking with resistance training, and about the appetite-altering and hormonal effects of milk. Iron Radio news covers listener mail on travel tips, the Fall funds drive, and new YouTube listeners. The Topic of the Day addresses variations in the bench press specific to your goals. Grip type and width, tempo, bar path, back and foot placment, incline, decline... there's plenty to discuss! Pull up a bench and get in on this!

Episode 384 IronRadio - Topic Optimal Muscle Soreness Sep 25, 2016

After some science news and Facebook listener achievements, the guys discuss muscle soreness. How much is too much? How is muscle micro-trauma measured? And if frequently sore, what can you do to improve your training? Find out! Also covered this week - mulberries for nervous system recovery, a new free USDA database to help you track your dietary intake, which organic foods are most popular, and shout-outs to listeners who are already supporting the Fall funds drive. Lastly don't forget: YouTube audio is now published alongside - and sometimes before - the usual podcast. If people like it, it will continue. Just search IronRadio - one word - on Youtube.

Episode 383 IronRadio - Topic Alpha Males in Fitness Sep 18, 2016

Are fitness consumers more vulnerable to alpha male displays? Or are we more sophisticated than that? After the usual news, the guys discuss pros and cons of dominance hierarchies. On one side we evolved from primates that are prone to such things. On the other, there are social - and fitness - benefits to be had. From magazine covers to marketing, and from gurus to gym owners, plenty gets discussed. Also tune in for a kitchen hack to make fish more appealing, Russian hacking and doping scandals, and foods to watch for fillers. And don't forget: YouTube audio is now published alongside - and sometimes before - the usual podcast. If people like it, it will continue. Just search IronRadio - one word - on Youtube.

Episode 382 IronRadio - Guest Anthony Roberts Topic Federal Regulation and Kratom Sep 11, 2016

This week the guys cover news and mail before catching up on recent DEA regulation of the opioid supplement kratom. Some lifters certainly use it and many see its regulation as unfair. First, the news covers obesity rates, federal guidelines limiting added sugar, new rare sugars, energy drinks, sin taxes and more. After the mid-show break, the Topic of the Day dives into all manner of federal regulation and how it affects lifters. Journalist and strength enthusiast Anthony Roberts helps keep us abreast. How do drugs and even some supplements become scheduled? Are there undisclosed powers at work? How do lifters use kratom? And are once again strength athletes an easy target? Tune in to find out! Lastly, don't forget: YouTube audio is now published alongside - and sometimes before - the usual podcast. If people like it, it will continue. Just search IronRadio - one word - on Youtube.

Episode 381 IronRadio - Topic News, Mail, Achievements in Training Sep 04, 2016

In this holiday weekend episode the guys discuss news and respond to listener mail befor talking shop about recent achievements in and around the gym. The news is about vegans, carbohydrate cravings, ketogenic diets, contest preparation, and various Iron Radio happenings. After the mid-show break, discussion over recent achievements includes maintaining frequency during intense spells at work, reclaiming 500 lb. lifts, getting back to dieting, and more. Finally, remember: YouTube audio is now published alongside - and sometimes before - the usual podcast. If people like it, it will continue. Just search IronRadio - one word - on Youtube.

Episode 380 IronRadio - Guest MC Powers Topic Certifications for Self Improvement Aug 28, 2016

Fitness certifications are typically meant for trainers and coaches but what about one's own training? The guys invite back university strength coach Mary Catherine Powers for insights. From types and requirements, to unhelpful aspects, to the differences between coaching and personal benefit, the conversation covers plenty. Also, the news brings up tough questions on getting started in physique sports and shares nutrition headlines. Finally, remember: YouTube audio is now published alongside - and sometimes before - the usual podcast. If people like it, it will continue. Just search IronRadio - one word - on Youtube.

Episode 379 IronRadio - Topic Old Ideas that Work or Do Not Aug 21, 2016

Have you ever heard a time-honored theory on gaining strength or muscle mass that still holds true? Or remember one that no longer holds up? Sometimes science and progress change our conclusions, sometimes they support the old ones. Join Coach Stevens and Professor Lowery as they examine a few such ideas and principles. Specific concepts like progressive overload, reversibility, specificity, pre-exhaust, negatives, and the toxin theory of anabolism get attention. Also: The YouTube audio is sometimes published a day before the usual podcast. If people like it, it will continue. Just search IronRadio - one word - on Youtube.

Episode 378 IronRadio - Topic Reddit Questions Aug 14, 2016

Lonnie and Phil do news and listener mail before getting to Reddit questions in the Topic of the Day with Dr. Mike Nelson. News is about how large Americans are, why diets don't work, funding your wellness business with grants, and more. Mail covers getting enough caffeine through coffee, managing health vs. gains, and rest time between sets. In the Reddit question-and-answer segment, the guys cover inquiries both old and new. What are affordable foods to keep stocked in your pantry? Is sugar more or less equal to other carbs? And at what moment did the hosts decide to take diet seriously? Note that IronRadio is now also being simulcast on YouTube - AUDIO ONLY - for those who might prefer to listen at home via that method. The YouTube audio is sometimes published a day before the usual podcast. If people like it, it will continue. Check out Lonman07 on Youtube.

Episode 377 IronRadio - Topic Lagging Muscle Groups Aug 07, 2016

Lonnie, Phil, and Big Jon Mike cover news and discuss lagging muscles this week. The news is about genetics and gene doping as well as caffeine and muscle recovery. In the Topic of the Day, the guys address the causes of weak or lagging muscle groups and how to bring them up. Issues like genetics, rep type, volume, and realistic expectations come up. Note that IronRadio is now also being simulcast on YouTube - AUDIO ONLY. If people like it, it will continue. Check out Lonman07 on Youtube.

Episode 376 IronRadio - Topic Two-a-Day Programs Jul 31, 2016

Technical glitches notwithstanding, the guys are like clockwork, bringing news and discussion. The science news covers newly suggested rules for consuming raw eggs and an oft-overlooked way to handle training and life stress. The Topic of the Day covers the considerations of two-per-day training programs. What are the benefits? The demands? And who are they best for? Find out! Tune in for the usual podcast - that's also being simulcast this week on YouTube! Details are on the Facebook IronRadio Listeners Page, Lonman7 on Twitter and Lonman07 on Youtube.

Episode 375 IronRadio - Topic News, Reviews, Power Meet Talk Jul 24, 2016

This week is a bit different. After Drs. Nelson and Lowery cover nutrition news and iTunes reviews, Phil goes out onto the floor of a powerlifting meet for brief interviews. News topics include the anabolic effect of plant proteins, huge protein intakes and fat gain, what healthy poop looks like, and cranberries as anti-inflammatory nutraceuticals that also aid gut health. After the mid-show break, Coach Stevens covers some lifter questions and offers audio clips from the floor of the Sunflower State power meet. Topics include leaving weight on the platform, judging squat depth, positive versus negative reinforcement, first time competitors, timing one's energy drink on the big day, and plenty more. Tune in and see why Iron Radio is the favorite podcast of many strength and health enthusiasts!

Episode 374 IronRadio - Guest Mike Beech Topic Highland Games Jul 17, 2016

The science-vs-sport pendulum swings back toward athletes this week with with Highland Games national lightweight champion Mike Beech. After Lonnie covers some news and mail, Coach Stevens talks shop with Mike. The news is about working and playing hard, and the injury risks in strength and muscle sports. Which sport is most dangerous? Find out! News also covers crazy 1100-pound deadlifts and controversial Crossfit prizes. Then in the day's topic, the guys cover which events take place in the lightweight and heavyweight classes of Highland games, trends in the sport, the Highlander approach to gym time, and tons more. Pull up a bench and get in on this!

Episode 373 IronRadio - Guest Kelly Lowery Topic Fat Loss Behaviors Jul 10, 2016

Drs. Nelson and Lowery cover news and listener mail, then talk behavior modification with licensed counselor Kelly Lowery. First, coffee science takes center stage and bodybuilding posing tips get covered. What weird applications are coming from used coffee grounds? And how does drawing stick figures help prepare one for physique display on stage? Find out! Then in the day's topic, behavioral therapist - and bodybuilder's wife - Kelly Lowery gets in on a fat loss discussion. What is CBT? How do counselors set up clients for behavior change? Which lifestyle factors help or hinder adherence to a fat loss program? Time to get your learn on.

Episode 372 IronRadio - Topic What's In Your Supplement Cabinet? Jul 03, 2016

In this holiday weekend episode, the guys cover lots of news, then discuss dietary supplements. The news is about engineering super broccoli, a huge new whey and casein factory opening in Europe, the mechanism by which gut microbes affect our physiology, coffee - more coffee - and much more. After the break, the talk turns to which dietary supplements each co-host has in his cabinet. From muscle building to dieting, to injury prevention and rehab, and even to nootropics, the bases get covered. Time to turn on Iron Radio while you grill up those steaks!

Episode 371 IronRadio - Guests Anthony Almada and David Barr Topic Nutrient Timing and Ketotic Diets Jun 26, 2016

After everyone answers fun questions in the culmination of the Quick Fire contest, two major topics get attention. First, David Barr - long a critic of overstated claims for pre-post-workout timing - makes some serious observations. Anthony Almada concurs, offering his experise and evidence from the literature as well. Then, after the break, the guys talk all things keto. Do fat-adapted athletes struggle with intense workouts? Are very low-carbohydrate diets only for those of a certain genetic disposition? Almada furthers the discussion with more insights from the literature. This is a fun and informative episode that dares to challenge convention.

Episode 370 IronRadio - Guest Mark Rogers Topic Habits and Exercise Programming Jun 19, 2016

We are all creatures of habit. But can you manipulate yours to benefit your training? After some news on diabetes and a new handheld spectroscopy-based food scanner, the guys talk behavior change. Trainer, podcaster, and entrepreneur Mark Rogers shares insights on how long it takes to form a new lifestyle habit, what mechanisms underlie it, how to set yourself up for maximum benefit, and more. It's time to reinforce your own weekly practice - of listening to Iron Radio!

Episode 369 IronRadio - Guests Van Wyk and Casey Topic News, ISSN Meeting, Supplement Company Startups Jun 12, 2016

News and on-site coverage are some of the best things a podcast can share. This week you get five hosts and guests offering both! First, Phil and Jon cover recent deaths as well as doping in the news. After the break, Lonnie catches up with Korey Van Wyk and Sean Casey to get thoughts on the International Society of Sports Nutrition conference, and lessons from Sean's new dietary supplement company start-up. Note that the audio can be a bit rough at times bu the information is good!

Episode 368 IronRadio - Topic News, Mail, Iron Radio Goings-On Jun 05, 2016

This week the crew covers news, listener mail, and then shares upcoming Iron Radio-related events. The news is about science journalism and how much we can trust nuritrion studies. The two mail bits cover herniated disks and under-eating. After the mid-show break, the day's topic is just catching up with the myriad fitness industry events that have the co-hosts running everywhere. Dr. Nelson's speaking engagements and certifications, Coach Stevens' Barbell Open event and behind-the-scenes happenngs, and Dr. Lowery's research presentation on muscle recovery this summer. Also tune in for Iron Radio plans like the Quick Fire contest, upcoming guests, and more. Join in!

Episode 367 IronRadio - Guest Oliver Harper Topic Undergrad Strength and Conditioning Prep May 29, 2016

Phil and Lonnie cover some news, then sit down with collegiate strength and conditioning lab instructor Oliver Harper. The news is about extremely brief, high-intensity workouts, and the power of nutrition to change physical structures. The Topic of the Day covers academic strength and conditioning preparation. What do undergraduate students bring to the table? What do they lack? And what types of experiences do they need in their education? This holiday edition of Iron Radio offers insights for any lifter curious about getting educated in his pursuits.

Episode 366 IronRadio - Topic Good Idea, Bad Idea May 22, 2016

Lonnie and Jon cover news and mail before moving to the Topic of the Day. The news involves longer rest periods between sets and a drug side effect warning that may affect lifters. The mail asks about lactose intolerant lifters and protein powders. And the day's topic of discussion is on bad ideas and good ideas. Have you ever screwed up with a nutrition or supplement plan? Do you have any tales of lifting programs that really worked? Drs. Lowery and Mike share some stories of their own. There may be some lessons here that could prevent you from wasting time, money and effort!

Episode 365 IronRadio - Topic Things We Can't Explain May 15, 2016

Lonnie, Phil and Mike talk about Phil's big announcement and other news before discussing the Topic of the Day. In the news, Phil and some other industry names are putting together a video-based powerlifting event. Could be BIG! Also in the news is a video on complete breakfasts, the current higher-protein trend, and pre-workout supplements. After the break, the guys offer discussion on things they can't explain. From high-dose caffeine, to muscle recovery, to insulin, grindig strength, and more, everyone ponders. Pull up a bench and get in on this!

Episode 364 IronRadio - Topic News, Muscle Confusion May 08, 2016

Phil, Jon and Mike cover some news and have a relaxed chat about muscle confusion. The news covers a new at-home three-dimensional body scanner, problems with Biggest Loser participants, supposedly-wasted time spent in the gym, and the upcoming Olympic trials in weightlifting. Then, in the Topic of the Day, the guys discuss misconceptions over the concept of muscle confusion. Is it just a marketing ploy? How does muscle tissue actually respond to training variety? And how might a lifter use real programming principles such as variety and overload, or unilateral lifts and different planes of movement, properly? It's time again for your weekly dose of Iron Radio!

Episode 363 IronRadio - Guest JP Price Topic His Big Squat May 01, 2016

Dr. Lowery does some science news from the road, then Coach Stevens catches up with JP Price about his recent groundbreaking HUGE squat and great meet. First, in the news, Dr. L covers at-risk nutrients among popular diets - vegan, low-carbohydrate, and paleo-diets. There's also information on what a high-fat diet may be doing to your daytime sleepiness and nighttime sleep quality. Then, after the break, the Topic of the Day is a discussion with powerlifter JP Price on his recent 1003-pound squat. Unbelievable!

Episode 362 IronRadio - Topic Supplements to Ramp-up or Relax Apr 24, 2016

How do you ramp up for the gym or relax at night? Drs. Lowery and Nelson share the news, then talk dietary supplements. The focus is on pre-workout stimulants and sleep aids. Benefits and pitfalls are both addressed. Ingredients such as niacin, beta-alanine, caffeine, magnesium, theanine, melatonin, and valerian root are among compounds that get attention. Also tune in for news on how caffeine works in the body, the global state of obesity and diabetes, and additional benefits of milk proteins in your protein bars. Lastly, check out the Quick Fire contest on the Iron Radio Listeners Facebook page!

Episode 361 IronRadio - Topic Training Program Periodization Frameworks Apr 17, 2016

After the usual news and mail, the guys talk periodization. Which frameworks exist for designing training programs and avoiding staleness? There are basic concepts at work that help educated lifters better understand the myriad commercial programs out there. Linear, reverse-linear, undulating periodization - they are all valid depending on your goals. Also tune in for information on a common painkiller that might be interfering with your mental state and even lifting technique, insurance discounts at the grocer, and a proposal for new food labeling. Finally, don't forget to participate in the April-May Quick Fire contest. Prizes await those posting on the Iron Radio Listeners Facebook page!

Episode 360 IronRadio - Topic Operational Definitions for Lifters Apr 10, 2016

Travel, surgery and flu notwithstanding, Phil and Dr. L serve up a brief discussion on some key lifting terms you may not know, or of which you may have definitions of your own. From grinding to hitching, from muscularity to ripped, the persistent pair offer their thoughts. Also tune in for news on what long naps may do to your metabolism, and what implications they may hold for your macronutrient choices. Finally, tune in for an April-May contest in which the guys put out a call for Quick Fire questions. Prizes await those posting on the Iron Radio Listeners Facebook page!

Episode 359 IronRadio - On Site Report from the Experimental Biology Conference in San Diego Apr 10, 2016

Note, audio glitch mid-show is now fixed. Come on site with Drs. Lowery and Nelson for a sneak peak into breaking science that may help lifters.

Episode 358 IronRadio - Guest John Downing Topic Non-profit Lifting Around the World Mar 27, 2016

This week the guys talk to powerlifter, teacher, and not-for-profit organizer John Downing. John is already coordinating efforts to bring powerlifting to Zimbabwe and has his sights set on other countries as well. How does one go from simply hearing the clanging of iron plates in a foreign weight room to setting up agreements with governments and business donors? What does this mean for the health of the people around the community centers where it takes place? And what positive impact could powerlifting have on the health of the locals? Tune in to find out! Also in this episode, Dr. L talks about biological clocks and nutrient timing and Phil shares insights about his surgical recovery. Note, Phil is dealing with a substitute mic in this episode, which will temporarily affect his audio quality.

Episode 357 IronRadio - Topic Lifting and Nutrition News, Mail Mar 20, 2016

The fitness and nutrition news, and the listener mail, have been mounting so Drs. Lowery and Nelson cover it all in a slightly longer episode. Topics include a downturn in the U.S. diet, salt and appetite, changing your taste preferences, the bogus overuse of weight-for-height as a wellness marker, eating second breakfast, fucoxanthin supplementation, slacker fitness standards for the Navy, doping in sport, and tons more. Also tune in for discussion on properly measuring your max lifts, the role of thyroid for physique management, and careful re-feeds after a diet. Come on in and get informed!

Episode 356 IronRadio - Guest Dr. Andrew Cutler Topic Lifting and the Good Life Mar 13, 2016

This week Coach Stevens and Dr. Mike are joined by philosopher Dr. Andew Cutler. After the usual listener mail and news, the guys get contemplative. Dr. Cutler offers for your consideration concepts above and beyond physical fitness. Have you considered higher level issues such as lifelong learning and self-actualization, helping others, citizenship, liturgy and reflection on it all? This week you are invited to go a little deeper!

Episode 355 IronRadio - Topic When to Change Gears Mar 06, 2016

Join Coach Stevens and Drs. Nelson and Lowery for the usual news, mail, and a discussion on changing your lifting goals. The science news covers an unexpected link between gut bacteria and your immune system, genetically-modified meat, and -wait for it - protein beer. The topical discussion wrestles with those times when a lifter might think about changing his or her goals or programs. Catastrophic injury or life changes, aging, and reassessment of one's potential are examples. Phil also offers a shout out to a listener and an upcoming seminar, and shares his approach to his recent hamstring tear. Get in on the conversation!

Episode 354 IronRadio - Guest Vince Andrich Topic Behind the Scenes in Bodybuilding and Supplements Feb 28, 2016

What's your muscle sport identity? Does it affect your consumer behaviors and loyalties? Join Lonnie and Phil as they talk shop with industry veteran Vince Andrich. The guys cover the usual news, then look backward and forward in the bodybuilding, dietary supplement and even publishing industries. Plenty gets covered. Competitive bodybuilding, behind-the-scenes origins of current-day companies and trends, products that get cycled back from marketers as new, and tons more. Also tune in for breaking science on grape juice, eggs, fish oil claims, and even the microbiome of your beard! Come on in!

Episode 353 IronRadio - Guest Greg Nuckols Topic Rep Ranges, Size and Strength Feb 21, 2016

This week Dr. Nelson interviews exercise scientist, powerlifter and writer Greg Nuckols. Join in the discussion as the two geek out on topics such as rep ranges for hypertrophy, load-volume considerations, the mathematical relationship between size and strength, blood flow restriction exercise, and plenty more. Also tune in for rants and tangents on -optimal- training, hardcore sets, Tom Cruise, Chipotle, incomprehensible work rates, and even spititual enlightenment!

Episode 352 IronRadio - Guest Host MC Powers Topic News, Mail, Gym Talk Feb 14, 2016

So much news and mail building up! Join the guys, and guest host Mary Catherine Powers, as they tackle several topics. Issues covered include gene doping, supplements in your toothpaste, new gym tech for assessing peak power output, heavyweight boxing, saunas, and plenty more. Then in the gym talk segment, the crew covers grip training, 5-3-1, carb cycling, and upper-lower body programming.

Episode 351 IronRadio - Guest Sean Mohney Topic Building a Big Back Feb 07, 2016

Coach Stevens and Drs. Lowery and Mike are joined by Sean Mohney for mail, news, a new Iron Radio intern segment, and a talk on building a big back. First, a neophyte question asks about timelines for a first competition, then the news covers online media and protein for dieting. Finally, the Topic of the Day takes a three-sport perspective on training some of the largest muscles on the body - lats, traps and all of their supportive structures. Nothing says powerful like a huge back - but there are programming issues for intermediate to advanced lifters! Join in for tips from a powerlifting, strongman, and bodybuilding perspective!

Episode 350 IronRadio - Topic Behind the Scenes Podcasting Jan 31, 2016

It's episode 350! That's a lot of Iron Radio. Join in for some lighter fare this week. From news, to silly online listener discussions, to the Topic of the Day, the guys laugh, talk shop, and take listeners behind the scenes. Topics include raw beef, the benefits of exercise, Phil-vs-animal deathmatches, and how Iron Radio gets produced. There have been challenges and format changes across the years that may be instructive for those interested in doing their own show.

Episode 349 IronRadio - Topic How to Be a Meathead Jan 24, 2016

This week the news, both in sports and in science, drives the conversation. What is a meathead? A PED user? A web-forum-dominant bodybuilder looking for followers? An anxious or suicidal power athlete? There seems to be no shortage of characteristics and behaviors that collectively apparently define this unique aspect of our sports. You may find yourself agreeing with some descriptors and vehemently opposing others. If you're a bearded, bald, bloated, hard-drinking, vain, big-eating alpha male or female, this episode may be for you!

Episode 348 IronRadio - Topic News, Mail, Explosive Lifts Jan 17, 2016

In another fairly long episode, Jon, Phil, and Lonnie tackle news, listener mail, and then the Topic of the Day. Tons of issues get attention. Training special populations, new dietary guidelines, creatine, caffeine gum, genetically modified foods, overstated natural claims, selecting explosive lifts and types of explosive reps. It's another whirlwind of information and fun talk - so come on in!

Episode 347 IronRadio - Topic Hormones Revisited Jan 10, 2016

In an extra-long episode, Drs. Lowery and Nelson cover news, then offer a little lecture of sorts on basic endocrinology. The news covers pros and cons of coffee and energy drinks, along with new products like green coffee flour and even caffeinated peanut butter. Then, in the Topic of the Day, the professors run through a list of major hormones and what they do for lifters. Importantly, practical applications for each of six major glands and their hormones get covered. How does one manipulate adrenaline, thyroid, insulin, testosterone, GH, and cortisol? Tune in and find out! There's something this week for both beginners and more advanced trainers alike.

Episode 346 IronRadio - Topic Year In Review Jan 03, 2016

Phil, Jon and Lonnie review 2015, including predictions made one year ago. Did they come true? Topics include gut bacteria and health, coffee, and extreme diets like gluten-free, IIFYM, GOMAD, and detox. Also reviewed are dietary supplement grants, strict anti-doping regulations, and training trends like daily squatting and eccentric reps. Finally, the guys offer a few sneak peeks and predictions for 2016. Start your new year with a look back and a look ahead!

Episode 345 IronRadio - Guest Adam Glass Topic Grip Training Dec 27, 2015

Join Drs. Nelson and Lowery for listener mail, news and talk of grip training. Adam Glass joins the guys to share insights from the world of hand strength. Grip competitions, hand size, anatomy, and the surprisingly far-reaching benefits of grip strength get discussed. Pull up a bench and get some handy tips!

Episode 344 IronRadio - Topic Lightning Round Questions Dec 20, 2015

After a request for more light-hearted fare, the guys have fun answering this-or-that questions about their lifestyle and preferences. Of course the usual news gets attention as well, including information on protein-oatmeal products, sleep and body fatness, a potential new dark side to saturated fats, and micro-RNAs as part of anabolic sensitivity. It's a fun show for holiday listening. Merry Christmas Iron Brothers and Sisters!

Episode 343 IronRadio - Topic News and Gym Talk Dec 13, 2015

During a mid-December lull, the guys just kick back with a little news and gym talk. The news comes from listener mail and a recent review paper. Topics include preserving muscle during immobilization, collagen as a protein supplement, and biceps tears. The Topic of the Day continues the chat with what the hosts are experiencing in the gym. Issues like triceps tenderness, general conditioning, training volume, and the importance of frequency get attention. Pull up a bench and get in on the talk!

Episode 342 IronRadio - Guest Carrie Hogan Topic Holistic Recovery Dec 06, 2015

With Phil at a meet, Drs. Lowery and Nelson geek out a bit with guest Carrie Hogan. Playing some catch-up with science news, the crew discusses the pros and cons of getting your vitamin D above the normal range, and the ramifications, if any, of using caffeine as a testosterone booster. Then fellow nerd, masotherapist, trainer and nutrition professional Carrie Hogan shares her origin story. How does one become so broadly educated as a practitioner? Then, in the Topic of the Day, Ms. Hogan runs down the gamut of interconnected factors that affect our athletic and even clinical recovery. How does one balance fuel replenishment, the microbiome, inflammation, antioxidant effects, micronutrient provision, soft tissue maintenance and so much more? Tune in to find out.

Episode 341 IronRadio - Guest Keith Norris Topic Eccentric Training Nov 29, 2015

After some listener mail, join a conversation with innovator and eccentric-isokinetic training expert Keith Norris. His expo events and inventions make for interesting discussion. The mail question involves double-dumbbell rows; the Topic of the Day is almost a news-type of segment and addresses many questions. What new machines and tools exist that involve a fresh approach to eccentric and isokinetic lifting? How do they compare, both pro and con, with traditional eccentric methods? And how do isometric contractions and eccentric microtrauma add to one's toolbox? Pull up a bench and get in on this!

Episode 340 IronRadio - Guest Eva T Topic Preventing Overtraining Nov 22, 2015

The guys cover the usual news and mail segments, then talk with Olympian skier, Strength Coach and and Crossfitter Eva T. From red meat to back pain, to the lessons of lifting maturity, plenty gets discussed. From the beginning, Eva seemed to fit right in with the Iron Radio crew. Tune in for chat about the three types of fitness identity, the value of experience in a coach, the fitness industry obsession with over-the-top behaviors, and tools that can be used to monitor yourself so you don't end up regretting the passions of youth. Are YOU overtraining? Come on in and find out.

Episode 339 IronRadio - Guest Matt Wenning Topic Strength for the Military Nov 15, 2015

Phil and Lonnie cover news and mail, then talk shop with powerlifter Matt Wenning. The news is about a new way for lifters to look at coffee. The mail addresses prohormones and leanness. Then, in the Topic of the Day, Matt shares his experiences with military and para-military organizations. Have they had the concept of fitness wrong all these years? What can the military learn from strength athletes? And how does military fitness parallel academic fitness? Join in and get the inside scoop. Note: potty-mouth powerlifters at work.

Episode 338 IronRadio - Guest Dr. Peter Fitschen Topic Getting Stage Lean Nov 08, 2015

This week, after a bit of Iron Radio listener mail on entry-level powerlifting, the guys discuss how to get competition-lean with Dr. Peter Fitschen. Peter is a natural pro bodybuilder who also holds graduate degrees in physiology and nutrition. Plenty gets discussed. What principle is most important to know when dieting? How long do these extreme diets take? Should a dieter choose multiple shows to enter? And what does a bodybuilder need to look out for in the final throes of a half-year diet? Tune in to find out!

Episode 337 IronRadio - Topic News, Listener Appreciation Nov 01, 2015

Coach Stevens and Drs. Mike and Lowery cover news, mail, and the Topic of the Day. The news and mail are about red meat, creatine, certifications, and fasting cardio for women. The Topic of the Day is the promised segment that involves listener appreciation. The guys turn to the facebook Listeners Page and offer further insight of their own on traveling to events. Grocery lists, equipment, and last-minute water balance plans get attention. It's time again for your weekly dose of Iron!

Episode 336 IronRadio - Topic News, Mail, Superfans Oct 25, 2015

This week Dr. L covers news and listener mail, then asks licensed counselor Kelly Lowery to bring some information on the phenomenon of superfans. The news covers paleo diets and a surprising protein supplement. The Topic of the Day covers the super-fan concept. What is a superfan? How are they identified? And how do bodybuilding and powerlifting fans differ from mainstream superfans? Tune in and find out!

Episode 335 IronRadio - Topic Strength Guild Games, Attending Events Oct 18, 2015

Join in for a roundtable discussion with Strength Guild Games competitors. These lifters were feeling rocked but positive about some extreme performances the prior day. In the Topic of the Day, everyone offers insights on event preparation. As the co-hosts gear up for the listener appreciation event, which will ask listeners to offer their own tips, it seemed an opportune time to also ask the coaches and competitors on-hand. This episode was recorded on the road, so again please forgive minor glitches.

Episode 334 IronRadio - Topic Best Bulking Oct 11, 2015

After listener mail, the guys talk Autumnal bulking. With the smell of Guinness meat pies and chili in the cool fall air, how can they not? During listener mail, tune in for facts and opinions on using saunas, dietary supplements for older lifters, and more. In the Topic of the Day, everyone offers thoughts on how to take advantage of high calorie foods without simply acquiring a jiggling belly. This week there was a fairly catastrophic tech breakdown, so please forgive the glitches.

Episode 333 IronRadio - Topic Listener Mail, Lifter Jokes Oct 04, 2015

This week Iron Radio gets increasingly silly. Some serious listener questions give way to lifter jokes! In the mail, speculation on mixed strength-endurance events brings about some thoughts. Then a British listener comments on the vegan article critiqued on-air recently. Afterward, questions involve bulking, periodization, and cold-hot contrast showers for recovery. The Topic of the Day then gets funny. Learn about such important topics as... How Franco Columbu is a metaphor for life, how to identify a novice bodybuilder, why powerlifting is not a sport, when to call 911 after dieting, why runners waste time, which vegan practices are questionable, and tons more! Finally, note that the fall funds drive is kicking off and the guys appreciate your support. Come on in for Iron Radio's first humor-specific topic.

Episode 332 IronRadio - Topic How to Stall Progress, Bloopers Sep 27, 2015

Jon, Lonnie and Phil cover the usual mail and news, then get sarcastic. In the mail, a vegetarian lifter speaks up. In the news, learn what a Big Mac does to you within an hour. Then the Topic of the Day turns increasingly tongue-in-cheek. If you've ever wanted to stagnate your strength and size gains, the guys are here to help. Find out how to stall your progress in a variety of ways - program hopping, undereating, getting injured, imitating the pros - the list gets long and humorous. Then, since the discussion was brief, stick around for behind-the-scenes bloopers. These reveal the coffee slurping, tired and blunt ramblings of the co-hosts on all sorts of topics over recent months. Brace yourself, some get a little explicit!

Episode 331 IronRadio - Topic Support Gear Sep 20, 2015

News and listener questions get addressed, then the Topic of the Day ensues. News covers curry recipes and vegan bodybuilding, and the listener question is on spinal fusion surgery for young lifters. After the mid-show break, the discussion covers support gear. Questions get answered. When should one use straps? Are belts often used incorrectly? And how do belts get used differently among muscle sports? Why do the co-hosts love sleeves? And what's up with the excessive taping trend? Tune in for facts and opinions. This episode grows into a bit of a variety show, so if you are into sports nutrition, injury treatment, or simple support gear, come on in!

Episode 330 IronRadio - Guest Host Jerell Barber Topic Mind-in-the-Muscle Sep 13, 2015

Guest host Jerell Barber joins the guys for news chat and a discussion on the mental side of lifting. In the news, a blog written by Dani Shugart draws listener attention. Then Dr. Lowery offers a random mini-review of modalities that may help with muscle soreness and recovery. There are many and some are better than others, depending on the desired outcome. In the Topic of the Day, everyone looks at the Mnd-in-the-Muscle, or perhaps Mind-in-the-Movement, concept. Is it better to deeply associate with what you are doing or to dissociate? Come on in to get varying perspectives!

Episode 329 IronRadio - Guest Neil Cushnie Topic Q and A Sep 06, 2015

Listener Neil Cushnie joins the guys for a discussion on muscle-related news, then has questions for everyone. In the science news and listener mail, expectations of a beefy meal affect fullness, chronic stimulant use gets scrutiny, and seemingly obvious studies are questioned. In the Topic of the Day, Biggest Gainer competitor Neil brings the inquiries. What's the best balance between intrinsic and extrinsic motivation? Why is the overhead press a lost art? And is the deadlift or squat the king of exercises? Sunday is upon us and thus so is Iron Radio!

Episode 328 IronRadio - Guest Gina Tacconi-Moore Topic Soft Tissue Work Aug 30, 2015

After some news and chat, the guys interview Gina Tacconi-Moore on soft tissue work for lifters. The news touches on intermittent fasting, and on some pretty mind-blowing generational health implications of one's lifestyle. In the Topic of the Day, Gina - a former sprinter and owner of both CrossFit Lowell and the treatment room in that facility - offers insights. Everyone discusses massage, the intensity of soft tissue manipulations, self treatment, licensure qualifications, referrals, and tons more. For those who ache, have clients with soft tissue injury, or are just curious about what grilled cheese sandwiches have to do with all this, come on in.

Episode 327 IronRadio - Guest Cale Schultz Topic Hypertrophy and Stuntmen Aug 23, 2015

Stuntman Cale Schultz joins the guys for a discussion on muscle mass and strength in his industry. Are stuntmen just wild-eyed thrill seekers? How much training goes into what they do? And what strength sports are similar? Stuntmen have to be tough as nails on minimal recovery, so there's plenty to learn. Also tune in for news and opinion on alcohol for bodybuilders, cardiac risk assessment for heavy squatters, and new research on the anti-inflammatory supplement curcumin. Come on in, if you're tough enough.

Episode 326 IronRadio - Topic Dietary Supplement Hysteria Aug 16, 2015

What's your stance on bodybuilding supplements? Are they a crutch for guys with masculinity and body image problems or can they be used constructively? A psych-related news report brought to the guys by licensed counselor Kelly Lowery sparks discussion. In particular, negative press on mainstream use of whey protein, creatine, and L-carnitine gets dissected. Does one need to be in serious training to justify supplement use? And what are the issues surrounding research reports by potentially biased investigators? Also in this week's episode is a follow-up on the soybean oil-obesity scare and news on a threatening obesity gene that's soon to be targeted by drug companies. Is all this too much to bear? Stay calm and keep on listening.

Episode 325 IronRadio - Guest Matt Jones Topic Spinal Injury Comeback Aug 09, 2015

After sharing news and mail, Phil and Lonnie wrap up the summer's comeback-from-injury theme with Matt Jones. If you've wondered how a lifter deals with the blow to his psyche, this episode is for you. Staying constructive and focusing on the immediate task at hand seems key. The guys also discuss the importantance of participating in your own medical treatment and getting social support from other lifters. Other topics include disturbing news on soybean oil and obesity, as well as comfortable versus perfect form in the squat.

Episode 324 IronRadio - Guest Bob Lemieux Topic Hypertrophy and Strength Coaching Aug 02, 2015

Come on-site to a Division 1 university athletic training center to learn from Coach Bob Lemieux. Bob is the Director of Strength and Conditioning, has graduate training in nutrition and other fields relevant to athletics, and is himself a self-described meat head - at least in part. Dr. Lowery asks plenty of questions. How does university-level strength coaching differ from Internet and magazine bodybuilding? Is muscle hypertrophy the main focus? Which teams and athletes are toughest to train? What can bodybuilders learn from university-level strength coaching? And is Bob, himself inclined toward the mass gain side of the training spectrum? This week we go behind the scenes to better understand the science and art of strength and conditioning.

Episode 323 IronRadio - Guest Dal Gains Topic Boxing and Resistance Training Jul 26, 2015

Phil and Lonnie announce summer contest winners, then answer some mail before sitting down with boxer-lifter Dal Gains. If you've risen from the ashes of serious injury, you'll be inspired by our contest champions. If you've wondered how women undertake a successful bulking phase, listen for the mail segment. Then in the Topic of the Day, you'll hear about boxing myths and traditions, especially regarding resistance training. How might a heavyweight boxer train differently than a middle weight? What's complimentary about explosive lifting for the boxer? And is it possible to stay tight under the bar yet stay loose in the ring? Tune in to fnd out!

Episode 322 IronRadio - Topic Bodybuilding and Strength Documentaries Jul 19, 2015

Phil and Lonnie share news and answer listener mail before getting to the Topic of the Day. In the news, powerlifting drama unfolds and a discussion of meets and federations ensues. Listener mail is about small-jointed lifters and the day's discussion covers bodybuilding and strength documentary films. Was a spark ignited in you by Pumping Iron? What was its impact on pop culture? And can movies like The Comeback - aka Total Rebuild - equal its passion and motivation? Nearly a half dozen films get discussed and rated from various perspectives. It's time to enter Venice Gold's Gym and start gaining some muscles!

Episode 321 IronRadio - Guest Dr. Brad Dieter Topic Carbs, Training, Heart Function Jul 12, 2015

After some news, Dr. Brad Dieter joins the guys to talk about his research on carbohydrates, diabetes, training, and heart function. How do normal healthy people differ from diabetics or those with metabolic syndrome? If YOUR carb metabolism goes bad, what happens to you? And what can you do? With roughly one in four Americans in these categories, carb metabolism matters. The discussion ranges from training programs, to fat loss, to keeping an aerobic base, to changes in heart function. Also tune in for talk on genetics, family history, muscle recovery, slow-versus-fast cardio, and more.

Episode 320 IronRadio - Topic The Clean Eating Spectrum Jul 05, 2015

It's a long holiday episode this week! After news and listener mail, Coach Stevens remotely fields a question, then the guys cover the Topic of the Day. The news segment is about new technology that promises fast, visible fat loss. The mail is about grip strength, and the question clip is about hypermobility. After the break, the topic turns to the Clean Eating Spectrum. From a simple variety of healthy foods, how does one progress toward losing fat or even a strict contest diet? Find out! It's time again for Iron Radio!

Episode 319 IronRadio - Topic Gym Etiquette Revisited Jun 28, 2015

Drs. Lowery and Mike cover nutrition and supplement news, then turn the mic over to Coach Stevens before the Topic of the Day. The news covers avocados, berberine and coffee. The coaching clip covers exercise addiction. Then, the discussion topic in the second portion of the episode revisits gym etiquette. A recent article in the Huffington Post on unacceptable gym behaviors is the basis for comparisons in hardcore gyms. Are you acting inappropriately in the gym? Find out! Or just roll your eyes and have a good laugh about what's considered acceptable.

Episode 318 IronRadio - Topic News, Summer Mail Jun 21, 2015

With summer conference season upon us and a backlog of listener mail, the guys offer tons of information. Strength meetings and clinics in Florida, Pennsylvania, Virginia and Kansas are coming up. In the mail section, topics include stem cells, periodization and program design, recovery, DNA testing, real versus bogus nutrition coaching, and more. Also tune in for a review of a pre-workout and recovery product and recent iTunes reviews of Iron Radio. No guests this week. It's time to get back to the usual shop talk format!

Episode 317 IronRadio - Guests Casey, Hogan, Van Wyk Topic ISSN Meeting Jun 14, 2015

Guests Sean Casey, Carrie Hogan, and Korey Van Wyk co-host with Drs. Nelson and Lowery, reporting on the ISSN annual meeting in Austin, Texas. The International Society of Sports Nutrition holds a lay-academic crossover meeting that brings practical, applied lectures alongside more basic science talks with a physique and performance focus. Discussion on several lecture topics includes periodization and exercise programming, adhering to diets, creatine, beta alanine, very high-protein diets, new tech for monitoring progress, antioxidants, and tons more. Knowledge is power. Come get your geek on!

Episode 316 IronRadio - Guest Mike Walker Topic Stem Cells for Olympic Lifters Jun 07, 2015

Many lifters struggle with back and joint pain. Strongman and Olympic lifter Mike Walker returns with a story that sheds light on what can be done. It involves stem cell injections for his deteriorating back and what happened. With Phil recovering from a major surgery, this case study is timely and hopeful. Are stem cells becoming a replacement for vertebral fusions in lifters with bad backs? Can they help anything else? How has Mike's training been affected? And what might YOU consider if you suspect slipped discs or degenerated joints, yourself? Also tune in for nutrition news on gut bacteria and food additives, as well as listener mail regarding high volume bodybuilding training and a lean lifestyle. Come on in and get yourself back to training!

Episode 315 IronRadio - Topic To Whom Do You Compare Yourself? May 31, 2015

After some dietary supplement and training talk, Drs. Nelson and Lowery and Coach Stevens discuss comparisons. Do you compare yourself to other people in your local gym? Are you motivated by professional bodybuilders or world class lifters? Are you most likely to compare yourself to your own prior best efforts? And how does competition fit into all of this? Also tune in for discussion on neurology, eating decisions, and more. This week we're serving up meatier fare than the usual fitness talk!

Episode 314 IronRadio - Topic Gym Talk, Japanese Nutrition Conference May 24, 2015

In this extra long episode the Iron Radio crew offer gym talk, then come to you on-site from Yokohama Japan. On the lifting front the guys share insights on training while traveling, pre-surgical chores, post-surgical rehab, and more. After the break, the Topic of the Day is a report from the hotel room in Yokohama. Drs. Lowery and Nelson cover the whole experience including new nutrition findings from the Asian Congress on Nutrition. How does physique culture differ in Japan? Why is green tea a big deal? What's the deal with gene clocks and how might they affect you? What meal timing practice can you use to decrease muscle breakdown? There's tons of information you can acquire before it hits journals and textbooks. It's time to journey to the Far East - without the jet lag!

Episode 313 IronRadio - Topic Time Warp Episode News and Gym Talk May 17, 2015

Enjoy this prerecorded episode that includes tech news for listeners who get Iron Radio via our various apps, as well as news and listener questions. This time warp episode covers questions like length of mesocycles to prevent spinning your wheels, changing your long term goals, avoiding career washout, knee pain in the back squat - and how to address it - and tons more. Get in on this!

Episode 312 IronRadio - Topic Knowledge, Skills, Abilities May 10, 2015

Dr. Lowery, Dr. Nelson, Coach Stevens, and - wait for it - DOCTOR Jon Mike share news and talk about KSAs. A discussion over what goes on behind the scenes in a PhD dissertation defense leads to a discussion on the different qualities that make someone good in his field. Knowledge, Skills, and Abilities - KSA - get attention. What goes into acquiring a high level of knowledge? How does knowledge differ from skill? How does a person's ability level relate to these other qualities? And where do YOU rank on each quality? Tune in for insights. Also listen-in for a summer contest, more on Phil's foray into boxing, and new ways to look at vitamin D. Come on in and raise your knowledge level!

Episode 311 IronRadio - Topic Coaching Mistakes May 03, 2015

After the usual listener mail and news, Phil and Lonnie cover coaching mistakes. What common mistakes do trainers, coaches and nutrition gurus often make? What can you do about it? Tune in for answers. Whether it's the Just-Like-Me mistake or the Muscle-Sport-Judgement mistake or the Body-Part-Split-for-All mistake, these errors mislead fitness clients. Also covered this week are topics like clean mass gain for professional wrestling, whey protein filtration processes, and an apparent cure for prostate cancer! We're in your ears again... hope you enjoy!

Episode 310 IronRadio - Topic Favorite Things Apr 26, 2015

What are your favorite memories, gyms, places to ramp up or cool down, foods, etc.? In this episode the intrepid trio share their thoughts. Coach Stevens, Dr. Lowery and almost-Dr. Jon Mike cover specifics like training stories, competition bests, awesome facilities, mass gain foods, and meals for dieting. Also this week, listener mail is about regional body fat loss and crossing over from powerlifting to Strongman. There's a fun learning curve to understand and spouses can certainly join in! If you like good old fashioned gym talk, this episode is for you. Pull up a bench and join the conversation!

Episode 309 IronRadio - Topic News, Mail, JP's Big Meet Apr 19, 2015

The guys cover listener mail and news, then talk with JP Price about his big upcoming meet. In the mail, discussion on calorie balance and nutrient partitioning takes place. In the news, an apology piece written on behalf of science journalists irks Dr. L. Then as the Topic of the Day, JP price - a guy who squats over 900 pounds - shares his thoughts as he peaks for his approaching meet. From training time frames, to mindset, to calling numbers for each attempt, JP pulls no punches. And speaking of punches, tune in to find out why Phil is about to embark on a pugilistic journey that may shock his fellow powerlifters. It's time to get in the ring!

Episode 308 IronRadio - Topic Individual Differences in Training Responses Apr 12, 2015

Fortress returns to talk training. After resurrecting a segment on training achievements, Lonnie, Fortress, Mike and Jon take a look at why people differ in training progress. The principle of Individual Differences is at work and it goes beyond genetics. From hormonal concentrations to joint structure to psychology and social support, plenty of factors add up to make us different. Also tune in to hear about Fortress' near tussle in the gym last week, Lonnie's attempts to work around an iffy surgical repair, and what all the guys are dealing with in the gym of late. Pull up a bench and get in on this gym talk!

Episode 307 IronRadio - Speical Episode Experimental Biology Conference in Boston Apr 05, 2015

In this Iron Radio Special, the meat head versus geek pendulum swings toward the academic side. Drs. Nelson and Cotter come to you on-site from the Experimental Biology conference in Boston. There is a TON of new research that can inform your training and eating! Topics include using science as evidence from a lifter's point of view, the difficulties of publishing research, intermittent fasting, protein targeting for fat loss, weight maintenance after a diet, using the widely-accepted 3500 kcal per pound of fat rule, whey protein for dieters, the five percent weight loss standard used in pharmaceutical research, leucine dose and fat loss, unrealistic linear expectations of progress, biological clocks and health, artificial sweeteners and gut bacteria, and plenty more. Much of this information won't see full publication for months. Come along to Boston and feed your inner geek!

Episode 306 IronRadio - Guest Dr. Mike Roussell Topic Fats, Meats, and Lifters Mar 29, 2015

Dr. Mike Roussell joins Coach Stevens, Jon Mike, and Dr. Lowery for nutrition news and a talk about dietary fats and meats - as they might apply to lifters like us. In the news, Dr. Roussell shares insider information from a recent NIH feedback session on new dietary recommendations that are underway. Then, after sharing his own roots in bodybuilding and academics, Mike chats with the Iron Radio crew about dietary cholesterol, various lipids, and meats in the diet. Several questions come up. Can you eat too much meat? What, other than carbohydrates, can keep someone out of ketosis? And how do strength athletes differ from the general population regarding nutrition? Pull up a bench and find out!

Episode 305 IronRadio - Guest Jerell Barber Topic Starting Olympic Lifts Mar 22, 2015

First the guys answer some listener mail, then they talk with strength coach Jerell Barber. Listener questions include a new mindset certification and how to use lifting belts properly. The Topic of the Day includes discussion on balance drills, getting into position, tempo, the necessity of repetition, and how much weight to add and when. If you're curious about the Olympic lifts, how they differ from powerlifting, when to include them in your sessions, and how to get started, this episode is for you. Come on in!

Episode 304 IronRadio - Guest Nick Tumminello Topic Core and Functional Fitness Mar 15, 2015

After some listener mail and news, Nick Tumminello returns to talk shop. In the mail and news, topics range from flavor enhancers to the Arnold Fitness Weekend. When discussing his origins and projects, Nick talks about his early exposure to sweat and iron, as well as recent articles. Then in the Topic of the Day, Nick calls for some definitions and context regarding core training and functional fitness. What do we mean by core? What do we mean by functional? Tune in to get some insights. Also in this episode are issues like education, originality, conference attendance, and tons more. Pull up a bench and join the conversation!

Episode 303 IronRadio - Topic News, Mail, Strength Camp Mar 08, 2015

In this special episode, the guys cover listener mail and news, then offer recordings from last week's strength workshop in Topeka, Kansas. The listener mail addresses coworkers and gym trends. The news covers Crossfit controversies, the Arnold Fitness Weekend, and a newly discovered hormone that mimics exercise. Then, as the Topic of the Day, the strength workshop audio samples range from a seminar on the gym floor, to athlete interviews, to an on-site workshop on cafeine. Tune in to go on-site for an exclusive event!

Episode 302 IronRadio - Topic What Does Your Family Think Feb 22, 2015

Fortress returns for a meandering conversation about industry news and the perceptions of family and coworkers. What does YOUR family think of your bodybuilding, powerlifting, or other strength sport endeavors? Topics in this episode include an Ironman magazine reboot, yet another supplement line debut, fitness trends, and tales of how families respond to non-mainstream muscle sports. Join the conversation!

Episode 301 IronRadio - Topic Obsessed with Fat Feb 22, 2015

First there's some positive listener mail to discuss, then some news, then of course the Topic of the Day. The mail is about a veteran, a comic strip, big gains, and identifying with a variety of muscle sports. The news relates in various ways to dieting and body fat - from ketone bodies to the relative permanency of obesity. The day's topic follows up with a discussion on why we're obsessed with body fat. Should the focus of novice exercisers simply be muscle and strength gain? Why is it a better initial choice? And how does a lifter transition into tackling diet and body fat once his or her lifestyle gets established? Tune in to find out!

Episode 300 IronRadio - Topic Squat Variations Feb 15, 2015

Prepare for glory! It's a milestone in the long history of Iron Radio - Episode 300! First, Dr. Lowery and Jon Mike cover a variety of news, then Coach Stevens joins in for the Topic of the Day. The topic, squat variations, covers high- versus low-bar squats, foot placement, bar types, and other variations. The news covers intermittent fasting, the demonization of dietary cholesterol, and the gap between the lay public and scientists on various medical and food issues. Also tune in for a drawing in which Fortress and the guys will give away copies of the 300 DVD. Only the hard and strong may listen to this episode. Only the hard. Only the strong.

Episode 299 IronRadio - Guest Jason Cholewa Topic Collegiate Nutrition Feb 08, 2015

After answering a complicated listener question, Drs. Nelson and Lowery talk with Jason Cholewa. As a sports nutrition professor, powerlifter, and former bodybuilder, Dr. Cholewa shares insights on a flexible approach to educating and feeding collegiate athletes. Can a straight-forward balanced diet benefit team athletes and independent lifters alike? Can one eat healthy on campus? And what does Jason's research reveal about the connection between body composition change and performance enhancement? The day's topics range from metabolic damage, to overcoming dietary obstacles, to the simple pleasure of eating, to what constitutes a fitness expert. Come on in, class is in session!

Episode 298 IronRadio - Guest Kalle Beck Topic Starting Strongman Feb 01, 2015

How does one get into Strongman competitions? Join Coach Stevens, Dr. Lowery and Jon Mike as they sit down with strongman Kalle Beck to find out. From finding the right contest to choosing a weight class, to how often one should undertake skills practice, there's plenty of good info. to be had. Also, in the news, the World Anti-doping Agency is under fire from the scientific community. Will new attention to their policies blow the lid off the prevalence of drug use? Everyone gets in on this testy topic. It's time to lift your knowledge base to new heights - if you've got the stones!

Episode 297 IronRadio - Topic Training Oddities Jan 25, 2015

With Dr. Mike Nelson in the Third Chair, the intrepid trio cover news, then get into the Topic of the Day - training oddities. The news ranges from clueless thieves to blood sugar tattoos. The topic covers all the weirdness that can surround lifting. Oddball gym members and lifting customs, weird equipment, bizarre lifts, strange facilities, and unusual gym policies. What oddities have YOU seen in YOUR lifting career? Finally, check out the Iron Radio Listeners Page to get information on the end-of-February bootcamp that the Iron Radio hosts will be attending. It's time to tune in and swap lifting tales with the Iron Radio crew!

Episode 296 IronRadio - Topic Doses, Doses, Doses Jan 18, 2015

After some news, the guys cover all manner of doses regarding common nutrients, supplements and drugs used by strength athletes. The science news involves a potential off-label use for a bladder drug, of all things. Event news covers the recent NSCA Coaches Conference, and Iron Radio-specific news brings an announcement of an upcoming weekend workshop! After the break, the dosing of select compounds gets discussed. There is still some confusion surrounding several substances. From anti-inflammatories to anti-catabolics, from caffeine to creatine, from DHA to Depo-testosterone, plenty gets discussed. Come on in and get your weekly dose of Iron - Radio, that is!

Episode 295 IronRadio - Guests Ernie Lilliebridge Sr and Jr Topic Q and A Jan 11, 2015

Join a call to Ernie Lilliebridge Sr. and Ernie Lilliebridge Jr. as they answer Iron Radio listener questions. Coach Stevens has interacted with the strength community and brought quite a few inquiries for these world record holders! Topics range from motivation to injury to genetics to training philosophy and more. If you've ever wondered what high-level frequently competing powerlifters think, this special show will provide some insight. Pull up a bench and learn what you can from these titans of the competitive scene! NOTE - old school phone calls like this do not always result in the best audio quality, so be forgiving and glean what you can.

Episode 294 IronRadio - Guest Keith Norris Topic Eccentric Update Jan 04, 2015

In another fairly long episode, the guys tackle news and speak with tech-savvy business owner Keith Norris. In the news, yet another protein supplement scam ripples across the industry and fast food realities get discussed. In the Topic of the Day, Keith shares his observations using a new type of technology that monitors force output, primarily during eccentric movements. How does the use of negative reps equal efficiency? Is biofeedback useful to lifters during a rep? And how does one program his training, given the extended time frames surrounding eccentric lifts? Tune in and find out!

Episode 293 IronRadio - Topic Realistic Resolutions Dec 28, 2014

It's an extra long show! After some holiday news and a discussion on high-dose caffeine, the guys discuss New Year's resolutions. First, in the news, several questions crop up. What did the guys get for Christmas? What training-related stuff did YOU get for Christmas? And what's confusing about caffeine? Can it help with recovery in some ways but blunt muscle growth in others? Also, how much arse is being kicked by the Eastern European raw lifters? Then, after the mid-show break, talk turns to the new year. Phil shares thoughts on resolutions versus proper goals, Dr. L computes how long it takes to lose significant amounts of fat or gain noticable muscle, and Dr. Nelson offers data on New Year's resolution success rates. Also discussed are exercise timing windows, muscle biopsies, mTOR and cancer, green tea, curcumin, resveratrol, homemade gym equipment, Phil's new gym, diminishing returns, why people fail, and tons more. Happy New Year to the whole Iron Brotherhood!

Episode 292 IronRadio - Guest MC Powers Topic Year in Review Dec 21, 2014

What was most memorable this past year? Join university strength coach Mary Catherine Powers as she reminisces and makes predictions with the guys. Topics of discussion are myriad. How about a big list? Best researcher, best research topic, social media icons, notable supplement companies and trends, powerlifting records and comebacks, gut bacteria, gluten-free diets, detox diets, IIFYM, GOMAD, favorite Iron Radio episodes and notable listeners, Ed Coan, Bill Pearl, James Flex Lewis, Russion translations of strength texts, lifting after work, the International Society of Sports Nutrition, meat pies, authentic tacos, the quantified self, Fit Bits and new tech, worst drug testing scandal, and tons more. Also, think outside the box musically and check out a holiday pop-classical intro from The Piano Guys.

Episode 291 IronRadio - Topic Sticky Ideas in Fitness Dec 14, 2014

Dr. Lowery, Coach Stevens and Dr. Nelson cover some news, then discuss the concept of sticky ideas in the fitness field. The news is about cold weather training, minerals that help with carbohydrate metabolism, how bromance reduces cortisol, and how much protein can be consumed before fat-burning cardio. The Topic of the Day covers what features make an idea pervasive and persistent. Some ideas in fitness are bad and just don't go away. Some ideas are good, and we can use the same principles to spread them and make them stick. It's time for your weekly dose of Iron!

Episode 290 IronRadio - Topic Eating Extra Large Dec 07, 2014

After the usual news, Dr. Lowery and Jon Mike get hungry. With Holiday Season bulking days upon us, it's time to tell tales of heroic eating. What are some favorite high-calorie yet nutrient-rich foods? And what stories go with them? Further, what if these foods were broken down into high-carb, high-fat, and high-protein categories? It's a fun discussion that's also informational. Come on in, grab some meat pie, and break through your mass gain barrier!

Episode 289 IronRadio - Topic Gratisode, Fortress Returns Nov 30, 2014

In an extra long holiday episode, the guys get grateful. The news covers the health benefits of counting one's blessings as well as the nutrition knowledge of sports coaches. Then, in the Topic of the Day, a web search sets the tone for what muscle heads are thankful for. Favorite exercises, supplements, and foods get attention. What are YOU most thankful for? Then, it's time to Enter the Fortress. It's not Thanksgiving up North, so Rob instead shares his thoughts on the anabolic steroid scene in his part of Canada. Brace yourself for Fortress' usual frank talk. Thanks for joining-in!

Episode 288 IronRadio - Topic News, Listener Mail Nov 23, 2014

Like news and topical questions from listeners? If so, this show is for you. The mail bag was stuffed and there's the usual news coming aboout, so the guys wade through a good portion of it. Topics seem to congregate around fat loss but range all over. Lonnie, Phil, and Big Jon cover coffee phytochemicals beyond caffeine, bad Internet searches by those seeking fat loss, a controversial new study on fed-versus-fasting cardio, how a big man cuts down to 12 percent fat, and tons more. There's also information in this one on how to earmark a donation to the show if you'd like to fund Lowery's research or Phil's sponsorship of worthy competitors. Got time? We've got talk!

Episode 287 IronRadio - Topic Politics and Lifting Nov 16, 2014

Yes, you read the title correctly. Politics. They affect us all, on multiple levels. So, after some news on hidden factors that may be packing fat on your frame, the guys tackle the forbidden. In what ways do politics and government regulations affect us as lifters? Discussion ranges from health and nutrition licensure, which are state regulated, to dietary supplement differences between republicans and democrats, to healthcare. Even in-the-gym politics get attention. Bodybuilders, powerlifters, olympic lifters - on a micro-level, can we manage ourselves better than dysfunctional politicians do? Liberal or conservative, feel free to join the discussion!

Episode 286 IronRadio - Guest Chad Kerksick Topic Sports Nutrition Research Nov 09, 2014

This week the guys jump right into an interview with sports nutrition and muscle researcher Dr. Chad Kerksick. Lots of questions get answered. Does a scientist's research change how he lifts, himself? What populations stand to benefit from resistance training most? And where do many resistance trainers make mistakes when they could simplify and make progress? Then, after a bit of listener news, everyone moves to the Topic of the Day. The conversation ranges from liquid creatine to protein blends, to the stigma surrounding dietary supplements, and more. Come on in and stay up on the literature!

Episode 285 IronRadio - Topic News, Reversibility Principle Nov 02, 2014

In the news, Lonnie and Phil talk about new science on what oats do for the body, about the beta-version of the Iron Radio store, and about current lifting meets. Then, in the Topic of the Day, the guys cover another textbook training principle - reversibility. How long does it take to lose size and function of various bodily systems? From muscle mass, to cellular energy processes, to bone density, to the nervous system, several important areas get attention. And of course the guys cover the practical and coaching aspects of reversibility, like programming and gaining maturity to reduce the fear of loss. Tune in to prevent gray matter atrophy!

Episode 284 IronRadio - Guest Rich Colasante Topic Orthopedics for Lifters Oct 26, 2014

In the news, Lonnie, Mike Nelson, and Jon Mike share info on detox scams, sensory deprivation tanks, and caffeine habituation. Then in the Topic of the Day, guest Rich Colasante shares insider information on the present and future of orthopedic - mostly spinal - treatments for heavy lifters. Do you do anything to keep yourself pain-free, performing optimally and with a long training career ahead of you? Or do you just keep training, pop anti-inflammatories, live on pain killers, and hope for the best? The guys cover prehab, getting serious with compliance, stem cells, PRP therapy, communicating with your surgeon, preventive traction via bar hangs and tons more. Pull up a bench and get in on this!

Episode 283 IronRadio - Guest Matt Vincent Topic Explosive Lifts for Highland Games Oct 19, 2014

After some nutrition and drug-related news, the guys check in with Highland Games world champion Matt Vincent. The news covers colorful foods and recovery, and dimethylsulfoxide - DMSO - as an anti-inflammatory and drug delivery agent. Then, Highland Games world champion Matt Vincent talks about his recent victory, peaking, weight loss, and other late-season factors that helped him win. Then, after the break, Matt drops some knowledge bombs regarding explosive lifts to enhance throwing event performance. Learn what lifts he feels are essential, what he thinks about missing lifts in training, how much throwing practice is necessary, how long he programs strength versus speed cycles, and more. The guys even wax philosophical about balance in the life of a strong dude. Come on in!

Episode 282 IronRadio - Guest Dr. Bill Campbell Topic Sports Nutrition Research Oct 12, 2014

Dr. Lowery and Big Jon Mike geek out with professor and sports nutrition researcher Bill Campbell. Dr. Campbell is yet another example of how a love of bodybuilding is not only congruent with, but actually drives academic pursuits. The guys discuss plenty. Topics include meal frequency, arginine products and vasodilation, flexible undulating periodization, and an over-emphasis on sports supplements. Take your seats, muscle class is in session!

Episode 281 IronRadio - Guest Matt Holmes Topic Military Muscle Oct 05, 2014

With Phil at a competition, Lonnie and Mike Nelson share news and have a chat with tactical training coach, Matt Holmes. First in the news, listener mail regarding body recompositioning gets attention. Then, binging on sugar at Halloween, and the central nervous system get discussed. In the Topic of the Day, Matt, a coach with a difficult past and a history of overcoming obstacles, shares thoughts on tactical training. What is it? How does he get results? And how does military fitness differ from typical training programs? No time for a warm up, let's get into the discussion!

Episode 280 IronRadio - Guest Melissa Traynor Topic Macho Muscle Sep 28, 2014

After a bit of nutrition and industry news, the guys chat with Canadian physique competitor and trainer Melissa Traynor. Topics include the Canadian competitive hierarchy in fitness and bodybuilding, business influences, politics, and subjectivity in judging. And through it all, there remains that love of physique competition. Then, in the Topic of the Day, everyone discusses the trend toward high intensity training, all of the time. Does a camaraderie of self-abuse drive the trend? Is a frantic drive for high heart rates the best approach to quality training? And what are the mature alternatives? Take a breath, settle down, and tune in to find out!

Episode 279 IronRadio - Topic Favorite Lifting Techniques and Programs Sep 21, 2014

Dr. Lowery and Phil share science news and industry news, then talk about their favorite lifting techniques of late. In science news, the guys cover vitamins, fish oils, and coffee naps. In industry news, the Mr. Olympia weekend gets discussion. Then, in the Topic of the Day, favorite training techniques and programs are on tap. Eccentric reps, potentiation, avoiding failure, neural plasticity, and frequency overload get attention. Also, do you fight reps or coast through a lockout? Do you condition yourself to fail? Are you optimizing your muscle protein synthesis windows? Tune in and get some insights. Future guests are also offered. Pull up a bench and get in on this!

Episode 278 IronRadio - Topic What Makes a Guru Sep 14, 2014

Coach Stevens and Dr. L share industry and science news, then go after some of the slickest conmen in our industry. In the news, super-total events, very-high-protein diets, and a new healthy snack get attention. Then, in the Topic of the Day, the guys target nutrition and fitness gurus. What defines a guru? What's an advanced guru? What are they studying to take advantage of you? And why else are they a threat? Tune in and find out. Also covered are cults of personality, God complexes, fake universities, and reinventing established educational paths in one's own image. Tune in and defend yourself!

Episode 277 IronRadio - Topic News and Reviews Sep 07, 2014

Dr. Lowery and Fortress cover all sorts of news, go off on tangents, and review weight gainers. In industry news, the death of a famous bodybuilder leads to discussion on career longevity. Where do YOU stand on burning out versus fading away? In science news, new fat loss studies shed light on traditional bodybuilding approaches. Are two meals better than six? Does building muscle inadvertently cause fat loss? And if so, when? Then, in the Topic of the Day, the purchase of a weight gainer powder leads to an invesigation and review of what's actually in them. Can the same product vary depending on where it's sold? Are you paying forty bucks for a tub of cheap sugar? And what's good about mass gainers in general? Tune in and wise up!

Episode 276 IronRadio - Guest Ben Moore Topic Strongman, Powerlifting Aug 31, 2014

First, Phil talks with large mammal Ben Moore on his success in both strongman and powerlifting. Topics range from the interplay between the sports, to peaking for a meet, to nutrition. Then after the break, join Lonnie and guest host Jon Mike for some gym talk. The guys cover conjugate training, using eccentric contractions for gains, and more. Want advice from both an elite competitor and a scientist-lifter? Join the conversation!

Episode 275 IronRadio - Guest Spencer Aiken Topic Meathead vs. Mainstream Aug 24, 2014

Dr. Lowery and Phil share some news and talk with strength coach Spencer Aiken. Topics abound. Mosquitoes, lactate, highland games, statistics, injury rehab, education, competitors, moms, kids, motivation, and more! This episode wraps up Part III in a series of interviews with industry insiders. It's also sure to interest listeners who are trainers and coaches. Ditch the local radio drivel and join your like-minded brothers on Iron Radio. Come on in!

Episode 274 IronRadio - Guest Jeff McCarrell Topic Behind the Scenes at Supplement Companies Aug 17, 2014

A guest co-host, an industry insider, and some extra Fortress make for one full episode. First, in the news, a whey protein product and carb dosing get attention by Drs. Lowery and Nelson. Then, come behind the scenes at bodybuilding supplement companies with guest Jeff McCarrell. If you've ever wondered how someone rises in the industry to become a powerhouse, this story is for you. Positives, negatives, and tales of all kinds are offered. Then it's time for the Enter the Fortress segment, in which Fortress shares his own tales of good, bad, and ugly. Pull up a bench and join the conversation!

Episode 273 IronRadio - Guest Bryan Krahn Topic Working in the Industry Aug 10, 2014

Join the guys for an insider discussion about the bodybuilding-dietary-supplement-fitness industry. Blogger, editor, marketer Bryan Krahn shares highs, lows, and tales of working behind the scenes. Topics range from dietary supplement sales networks, to ghost writing, to rote formulaic articles, to the mininmal role of science that few realize. Also tune in for history and thoughts on prohormones, ephedrine, DNP, and more. Finally, join the guys in a new membership drive and score a t-shirt while supplies last. Got time? We've got audio! It's time again for your weekly dose of Iron.

Episode 272 IronRadio - Guest Bill Llewellyn Topic Anabolic Fats, Steroids Aug 03, 2014

After sharing news on fatty acid supplements and Russian powerlifting, the guys talk with William Llewellyn. Two distinct topics get attention. Llewellyn is well-read on both dietary fats and anabolic steroids, and has a passion for sharing the information. As owner of the patent on arachidonic acid for muscle gain, Bill explains why simply eating lots of precursor vegetable oils won't dramatically increase this important fatty acid in your muscle cells. He then speculates on how arachidonic acid interacts with fish oils, inflammation, and muscle growth. As author of the Anabolics Reference Guide, Bill then shares facts and opinions on the effects and side effects of various types of drugs. Finally, in the Enter the Fortress segment, Rob rails against the latest pro bodybuilder-turned-supplement-purveyor. Brace yourself for a little profanity, a lot of blunt opinion, and an extra long episode!

Episode 271 IronRadio - Guest Dr. Chris Peters Topic Science for Lifters Jul 27, 2014

This week the pendulum swings toward egghead rather than meathead. Or perhaps how to use your inner egghead to become a better meathead! After recent discussions on self-publishing and changing your game, in the weight room or at the table, the guys turn to an evidence expert. Dr. Chris Peters from Sense About Science and Ask for Evidence shares advice on topics relevant to the thinking man's lifter. What constitutes good evidence? Why is our community particularly vulnerable to being bamboozled? What questions should you ask when presented with a claim? Get answers and even check out the www.SenseAboutScience.org nutrition quiz to see if you can even detect a made-up diet from one that's actually marketed. Topics herein range from CLA to amino acids to genetically modified foods and more. Come on in and become a smarter fitness consumer!

Episode 270 IronRadio - Topic Gym Talk, Listener Mail Jul 20, 2014

Grab some coffee and join the gym talk! Phil and Lonnie cover recent happenings in the fitness industry, then answer listener questions from email and Facebook. First, in the news, a USSF super-total event is coming up, Benedikt Magnusson relights the competitive fire, Dr. L shares insights from experimenting with training volume, and American Muscle is coming to Discovery Channel. Then, in the Topic of the Day, the guys cover varied topics such as personal training certifications, branched chain amino acids, abrupt and intense neural stimulation before a lift, and plenty more. It's time again for Iron Radio!

Episode 269 IronRadio - Topic Defying the Mainstream Jul 13, 2014

How extreme is your pursuit of muscle and strength? After some news on sleep that's especially pertinent to big guys, the testy trio explore the subcultures of bodybuilding and powerlifting. What sets us apart? What in particular is extreme enough to make mainstream folk cringe or scowl? Have you ever had an experience where your values clashed with family or co-worker opinions? Tune in to explore these questions and experience the usual gym talk!

Episode 268 IronRadio - Topic Self-publishing in Fitness Jul 06, 2014

The guys take a closer look at self-publishing versus traditional publishing in the fitness world. Web sites, blogs, podcasts, and YouTube have changed the landscape forever - but is the brave new world better? First, Lonnie and Phil discuss the pros and cons of the evolution, then it's time to Enter the Fortress, as Lonnie gives Iron Radio's resident journalist a call for further insights. Tune-in for a slightly modified format, as the intrepid triune juggle schedules and resurrect a brand new version of Rob's old magazine column.

Episode 267 IronRadio - Guest JL Holdsworth Topic Lifter vs Coach Jun 29, 2014

Dr. L and Phil have a talk with powerlifter and coach JL Holdsworth. From his origins and education, through injuries, to experiences at West Side, and now as owner of The Spot Athletics, JL shares a great personal tale. Then, in the Topic of the Day, the guys discuss being a lifter versus being a coach. What are the similarities and differences? How accomplished should a lifter be before coaching others? And is it a natural progression to move from competitor to coach? Find out! It's time again for Iron Radio!

Episode 266 IronRadio - Guests Nelson, Casey, Van Wyk Topic ISSN Roundtable Jun 22, 2014

In this special edition of Iron Radio, join Dr. Lowery, Dr. Nelson, Sean Casey and Korey Van Wyk as they discuss this week's ISSN meeting, on-site from Clearwater, Florida. The International Society of Sports Nutrition is a great place to learn the latest science and practice for those who can make the trip. For those who cannot, or for those who just like Cliff's notes summaries, there's Iron Radio! From ketogenic diets to ursolic acid supplements to phosphatidic acid, creatine and more, plenty gets discussed. Join the nerdy yet valuable discussion!

Episode 265 IronRadio - Guest Juliet Wendler Topic Training and Pregnancy Jun 14, 2014

Dr. Lowery opens with some news, then passes the baton to Phil, who interviews Juliet Wendler. After some insights on her origin story and her life with Jim, she shares thoughts on training during and after pregnancy. Plenty of questions get answered. Why is pregnancy sometimes looked upon like a disease diagnosis - from an exercise standpoint? How hard did she push intensity in the gym while pregnant? Which feels better during pregnancy - lifting or cardio? How important are structured lifting and eating during this time of change? And finally, did she enjoy her female version of the power belly? Find out this week on Iron Radio!

Episode 264 IronRadio - Guest Julia Ladewski Topic Loss of Motivation Jun 07, 2014

Fortress and Lonnie have a chat with bodybuilder-powerlifter-coach-entrepreneur Julia Ladewski. Julia has put up some impressive lifts AND is stepping on stage as a physique competitor as this episode airs. After a bit of nutrition news on gluten and wheat sensitivity, then some chat about Julia's origin story, everyone discusses loss of motivation. What causes it? How can it be avoided? Does everyone feel it? Get answers. It's time again for Iron Radio!

Episode 263 IronRadio - Guest Brandon Lilly Topic Cube Method May 31, 2014

Join Phil and Lonnie as they have a straight forward talk with noted powerlifter Brandon Lilly. After a little news on protein, muscle recovery, and the new Iron Radio app, plenty gets answered. What's it like to emotionally deal with devastating injury? What's the Cube Method? And what does Brandon consider a mature, gradual strength progression? From early days in soccer, to times as a troubled youth, to indoctrination into hardcore lifting, to bouncing back from catastrophic injury, Brandon gets real. It's time to pull up a bench and get in on the conversation!

Episode 262 IronRadio - Topic Training Principles and Eating May 24, 2014

Do classic training principles apply to eating, too? After some industry news and banter, Coach Stevens and Dr. L examine this question. From overload to specificity, from the reversibility principle to diminishing returns, tune in for facts and insights. The guys also cover the concept of individual differences in exercise and diet progress. Interestingly, the same realities that govern exercise progress seem to apply to diet and nutrition. If you've ever needed meaningful ways to view both training and eating, these principles should help. Join the discussion!

Episode 261 IronRadio - Guest Mike Williams Topic Lifting and Firefighting May 17, 2014

After Iron Radio news, join the guys in a discussion on lifting and firefighting with Mike Williams. From initial fitness testing, to ongoing training, to nutrition and teamwork, there's plenty to talk about. After the mid-episode break, Mike asks questions of the hosts. The guys also cover planned upcoming guests, this summer's ISSN meeting, chronobiology and swing shifts, and plenty more. Come on in!

Episode 260 IronRadio - Topic Progressive Overload May 10, 2014

It's time to discuss a classic training principle - overload. Any lifter, whether a bodybuilder, a powerlifter, or other, should consider the ways in which he or she will ask the body to do more than before. There are quite a few approaches! Without realistic, individualized, and planned overload, structures and systems just don't change. So, after the usual news, join the talkative trio as they cover both basic and more advanced ways to overload the body. Will you spin your wheels for years, injure yourself, or do it right? Size and strength await! NOTE: The guys have returned to Skype's Pamela recorder in this episode, so comment on our Facebook page with audio-related thoughts if you're so inclined.

Episode 259 IronRadio - Guests Eric Bernstein, Cory Krupp Topic Wellness Startups May 03, 2014

Have you ever wondered about starting your own wellness business? Come with the guys directly into a working sports facility where entrepreneurs Eric Bernstein and Cory Krupp share frank tips on lean startups. These guys took athletics and bodybuilding interests and forged a business from them. From concept to commercialization, from legal needs to Kickstarter, there's plenty to learn. There's also news on probiotic products and info from blogs on avoiding pitfalls as you start your own wellness or nutrition business. Enjoy the information and honest talk!

Episode 258 IronRadio - Topic Sources of Inspiration Apr 26, 2014

What gets you going before you train? After some news, the testy triumvirate delve into sources of inspiration. From music, to ambient sounds, to visuals of all kinds, and quotes, the guys talk motivators. Note - some of this may be loud. Of course, intrinsic motivation is a requirement, but there are also plenty of external things to draw from. Pull up a bench and get in on this inspirational talk. Conan! What is best in life?

Episode 257 IronRadio - Guest Host Jon Mike Topic Research Roundup Apr 19, 2014

Guest host Jon Mike joins the guys to discuss recent research. This is not just a perusal of other scientists' work, but rather it's a discussion of direct data collection in the cohosts' labs themselves. Topics include manipulation of eccentric contractions, interval training versus steady state cardio for body composition enhancement, coffee and dehydration, the addition of beta alanine to caffeine before lifting, and gender differences in response to coffee. There's also listener questions and reviews to talk about. Finally, listen to the end of the show for a special message from Fortress!

Episode 256 IronRadio - Topic News, Speed Work Apr 12, 2014

After a bunch of news, Dr. L and Phil compare notes regarding speed work. The science news covers the effect of protein versus carbs on fat breakdown prior to exercise, calorie restriction, and growing muscle in a dish. Then in the Topic of the Day, how does an exercise physiologist look at speed work? What does a coach do with it? Tune in to get complimentary perspectives. Whether you are a lifter with long arms, someone who needs an occasional respite from heavy weights, or you just want to learn how to manipulate reflexes to boost contraction strength, this episode is for you!

Episode 255 IronRadio - Guest Host Dani Shugart Topic After the Diet Apr 05, 2014

Bodybuilders and physique athletes progressively diet more strictly in order to get on stage. But then what? Magazines and web sites focus so much on the front-end period of getting ripped that almost no one gives attention to the post-contest period. How does one return to normalcy? Join the guys, and gal, to discuss extreme diets, metabolic damage, psychology, re-feeds, and more. There's also cool science news on green tea in this episode. Come on in to travel there and back again.

Episode 254 IronRadio - Topic Changing Your Game Mar 29, 2014

What does it take for you to change your training or eating? Do you follow the opinions of an authority figure? Do you wait for a consensus in the scientific literature? Or do you self-experiment? Dr. Lowery, Fortress and Phil talk about evidence-based practice. Even as creatures of habit, each lifter has standards by which he operates and forms conclusions. Also, in the news, get insider information on protein, insulin, and fat loss. There's lots to discuss, so come on in!

Episode 253 IronRadio - Guest Ed Coan Topic An Hour with the Myth, Himself Mar 22, 2014

Join the guys in an hour-long conversation with arguably the greatest powerlifter of all time. Ed Coan, The Man, The Myth, shares thoughts on his origins, his numerous records, his favorite accomplishment, and on bodybuilding, on judging, and plenty more. At 50, Ed's methods still focus on simplicity, consistency and dogged determination. Tune in to hear how Ed picks his training loads, his current competitive and other goals, and other gold nuggets. It's time for an hour with Ed Coan!

Episode 252 IronRadio - Guest Alycia Israel Topic Physique Contest Prep Mar 15, 2014

Dr. Lowery, Fortress and Phil share some sad news, then talk shop with figure competitor Alycia Israel. In the news, the legendary Larry Scott, our first Mr. Olympia, has passed away. After honoring this forefather of the sport, the guys get a female perspective regarding the crossover powerlifting-bodybuilding lifestyle. Alycia is a well-educated, sincere coach in her own right, who is just two weeks from stepping on stage as a figure competitor. Tune in to learn many tips about how women competently move from the offseason to the posing dais. There's so much to this!

Episode 251 IronRadio - Guest Mark Bell Topic Strength Magazines Mar 08, 2014

Coach Stevens and Dr. L cover breaking news and talk with powerlifter-inventor-publisher Mark Bell. The purported risks of animal protein are back in the news, as are creepy new protein sources, and listener mail about old school gyms. Then after the break, Mark tells the guys about the ups and downs of running a strength and muscle magazine. He explains how he solicits articles and photos, how he maintains quality, and why paper mags will not die in a digital age. It's time to look behind the scenes with Iron Radio!

Episode 250 IronRadio - Guest Holly Chapman Topic Listener Q and A Mar 01, 2014

This week the guys offer news, a contest, and some feedback for listener-competitor Holly Chapman. In the news, testosterone injections, muscle memory, fructose, and current competitions get attention. For the landmark 250th episode, a contest gets put up on the Iron Radio Facebook page. And in the Q-and-A Topic of the Day, answers range from peri-workout nutrition, to spot reduction, to proper lifting form. Finally, who's playing with his mic? Help our beleaguered audio editor yell at the other co-hosts. It's time again to get caught up, win stuff, and join the discussion on Iron Radio!

Episode 249 IronRadio - Guest Donnie Thompson Topics Mobility, Federations, Contests Feb 22, 2014

Phil and Lonnie get in 30 minutes with world class powerlifter Donnie Thompson. Issues range from his monstrous 3000-pound total, to mobility and performance therapy, to getting -pretty- later in a career. Then Lonnie and Phil change gears and discuss how to choose federations and contests. Whether it's bodybuilding or powerlifting, there are a few things worth considering. From marketing and money for promoters, to inflated titles, to setting yourself up for success, there are plenty of tips. Come on in!

Episode 248 IronRadio - Guest Joe Schillero Topic Strength Workshop Feb 15, 2014

Dr. L, Phil and Fortress share news and talk with powerlifter Joe Schillero. In the news, newly publicized side effects of testosterone gel and injections get coverage. Listener successes and new t-shirts from Phil get attention, too. Then the guys talk with Joe Schillero about all sorts of things. Get gold nuggets from the recent strength workshop Joe hosted in Ohio. Then join the conversation on how to become an effective coach, how raw and equipped lifting can be wed for best progress, and tons more. It's time again for Iron Radio!

Episode 247 IronRadio - Parody Format Topic News, Mail Feb 08, 2014

After threatening to do it for weeks, the guys finally move Iron Radio to its new morning show, mainstream format! The usual muscle industry news and listener mail get attention, of course, but now in the style that the mainstream media and fitness industry demand. Tune in as Polar Bear, The Pullmaster and Dr. Strong entertain and inform just like every other radio show does. PLUS, join the Titanic Trio in welcoming new sponsors, Swole-Tech and Forklift Sports. Forget the usual no-nonsense version of Iron Radio; it's time to wake up to the level of professionalism that apparently millions enjoy! Key words - joke, satire, mock, parody.

Episode 246 IronRadio - Topic Mail, News, Gym Talk, Strength Clinic Feb 01, 2014

There's so much going on! The Mighty Fortress returns to field listener mail, discuss news, and engage in some gym talk. The show ranges though many topics, from size discrimination to success stories to new records and catastrophic injuries. But wait, there's more! Sunday, Sunday, Sunday! The LA FitExpo just took place, breakthroughs in stem cells are happening, and cheesy mainstream talk shows get attention. There's even a preview of the Akron Strength Seminar and Clinic. It's time again to grab a cup of joe and talk shop on Iron Radio!

Episode 245 IronRadio - Guest Dr. Jose Antonio Topic Muscle Memory Jan 25, 2014

Dr. Lowery and Coach Stevens field Facebook questions, then learn from Dr. Joey Antonio. In the Facebook world, questions involve favorite books, lifting belts, and protein dosing. Then, in the Topic of the Day, Dr. Antonio offers insights into one of the stem cell types in muscle tissue, and what these cells do for lifters. Is muscle memory real? What role do satellite cells play? What drugs, supplements, and other factors enhance satellite cell activity? Tune in for some permanent muscle gains!

Episode 244 IronRadio - Topic Flu Season Training Jan 18, 2014

Phil and Dr. L talk about breaking news on testosterone and flu vaccines. The news then spills into the Topic of the Day, where the guys talk about flu season training in general. What do men have to consider when it comes to immunization and training? Which gyms are most risky when it comes to contracting influenza? And how does one decide when he or she is too sick to lift? There are also tips herein on avoiding overtraining this time of year and what nutritional supplements may actually help us fight viruses. Note: The audio on this episode is also a little sick, but the info. is valuable.

Episode 243 IronRadio - Guest Kelly Lowery Topic Psych Issues in Muscle Sports Jan 11, 2014

Do you have to be a bit nutty to be a serious lifter? After promising to interview some psychology experts, the guys start close to home with Counselor Kelly Lowery. She's not only graduate-trained, but has been around (and lived with) bodybuilding for decades. Lots of questions and issues get addressed. Are elite athletes abnormal? Are they protected from mental disorders? What toll does chronic pain take, and why do lifters endure it while pressing on? What about aging and identity loss in long-time lifters? And what about the mania and subsequent depression that can be induced by anabolic steroids? Join in as the discussion turns to what counselors do to treat anxiety, depression, and other issues that many strength athletes face. Also get a list of cognitive errors (stinking thinking) that counselors help clients, including lifters, identify. Do YOU fall prey to any of these in your work with the iron?

Episode 242 IronRadio - Topic 2013 Review 2014 Predictions Jan 04, 2014

Rob, Phil, and Lonnie look back and look ahead. What happened in science and in the fitness industry in the recent past? What do the guys think will happen in the near future? From confusing controversies on fish oils and vitamin D, to premature deaths occuring in the upper echelons of body building and strength sports, to stimulant abuse and lifting trends, there's plenty to chew on as usual. Whether you're a powerlifter, a bodybuilder, or a recreational lifter just looking for a recap and look forward, welcome to Iron Radio in 2014!

Episode 241 IronRadio - Topic Getting Big on the Cheap Dec 28, 2013

Phil and Lonnie discuss some science news, Rob offers another CD review, then the guys talk about getting built cheaply. With Christmas over, Boxing Day upon us, and everybody feeling broke, economical eating and training sound attractive. The guys cover cheap sources of protein and quality fuels, ways to get OTC meds at a fraction of the cost, free and cheap ways to lift and do cardio, and more. Tune in and save a buck or two!

Episode 240 IronRadio - Guest Jake Sullivan Topic Highland Games, BONUS X-mas Segment Dec 21, 2013

After some science news on a muscle mass breakthrough, Phil and Lonnie have a discussion with professional Highland Games competitor Jake Sullivan. Then, to cap it all off, Fortress and Lonnie field thematic Christmas questions from listeners. In the news, a real myostatin inhibitor has been awarded breakthrough recognition by the FDA. In the Topic of the Day, Jake tells the guys how he likes to train to maintain a balance between size and skill. And in the bonus X-mas segment, topics range from egg nog gains to anabolic steroids to gifts for gym employees. Enjoy this 90-minute Christmas mega-episode!

Episode 239 IronRadio - Guest Dani Shugart Topic Disordered Eating in Bodybuilding Dec 14, 2013

After some news, Dani Shugart joins the guys for a discussion on dieting gone wrong. Dani is a physique competitor with personal experiences involving disordered eating. She has also published a brand new book on the topic. News topics range from ways to rebuild lost muscle tissue to a new record powerlifting total to huge guys who die young. Questions that get addressed in the Topic of the Day with Dani include... What is it about physique athletes that makes them prone to eating disorders? How do men and women tend to differ in relation to food? What types of eating disorders exist and how do they overlap? And how does one return to normalcy after months of strict target date dieting? If you've dieted hard or have loved ones who struggle with disordered eating, this extra-long show is for you.

Episode 238 IronRadio - Guest Dr. Dan Ogborn Topic Optimal Eccentric Training Dec 07, 2013

Dr. Lowery and Coach Stevens share industry news on anabolic steroids, then learn from Dr. Dan Ogborn. First, what kinds of doses of performance enhancing drugs are professional level bodybuilders using nowadays? Then, Dan has a long list of credentials and works in some world famous muscle physiology labs, so the guys get some juicy information. Specifically this week, Dr. Ogborn has plenty to share on eccentric training (negatives). How valuable are supra-maximal lifts? Is extreme muscle soreness requisite for maxing-out protein synthesis? How do aging, inflammation, fish oils, ibuprofen, and antioxidants affect the muscle building process? Come on in and find out!

Episode 237 IronRadio - Topic Thanksgiving Grub and Gains Nov 30, 2013

Let's eat! Dr. Lowery and Phil unsurprisingly focus on FOOD. From meat substitutes to perfectly cooking the actin and myosin proteins in your turkey, to cooking tips and favorite dishes, the guys bring plenty to the table. The untimely death of a top strongman is also in the news, as is an FDA issue concerning genetic testing for consumers. The Topic of the Day deals with following natural rhythms to make mass gains during winter months. With harvest time upon us, and food-focused holidays everywhere, it's time to get serious. Bon appetit!

Episode 236 IronRadio - Guest Dr. Dean Reeves Topic New Types of Soft Tissue Care, Repair Nov 23, 2013

We all deal with inflammation and soft tissue damage during training. It can hurt progress. Is there a new way out? After some dietary supplement news, Phil and Dr. L learn about new kinds of injection therapy. Dean Reeves, MD, pain expert, and Associate Professor, shares his insights and experiences with prolotherapy and related treatments. With the growing buzz about these novel approaches to nerve, tendon, muscle, and cartilage repair, it's time to get it from the expert himself. Can simple dextrose, injected into a tendon or ligament, really regenerate tissue without scarring? And further, what nearly instantaneous results can reportedly be seen when nerves themselves are targeted? Tune in for your weekly injection of knowledge!

Episode 235 IronRadio - Topic Music as a Motivator Nov 16, 2013

Many changes occur in this episode of Iron Radio, but with your help, the aural goodness is still rocking! Bear with the audio level variations and mic pops as the guys get it down - and let everyone know what you think on the Iron Radio Facebook Page. Rob, occasionally absent nowadays, submits his first ever CD review from the Great White North. There is no escaping the Mighty Fortress! Dr. L covers some actual science about the interaction between musical stimuli and the nervous system, and Phil lays down some ways that he uses music at Strength Guild. Get in on the info., tips and suggestions. Lonnie and Phil also offer some of their own favorite bands and tunes. What's motivating them lately? Find out! Tune in for a discussion of all things music and metal!

Episode 234 IronRadio - Guest Jon Mike Topic Pre-workouts and Ergogenic Aids Nov 09, 2013

Do you take supplements or stimulants before training? Which ones work? Doctoral Candidate Jon Mike joins the guys to discuss a large list of pre-workout ingredients, nutrients and drugs. Substances that get attention include caffeine, ephedrine, clenbuterol, synephrine, arginine, creatine, carnosine, bicarbonate, beta-alanine, ammonia smelling salts, and more. The focus is on the scientific evidence and the conversation sticks to products that are specifically used for performance boosts. Time for some sciencey and practical knowledge bombs!

Episode 233 IronRadio - Topic Peaking for Meets Nov 02, 2013

This week has the guys swinging the pendulum back to straight up metal talk. Phil just had his big meet, that's been months in the making, and he shares his experiences. The Topic of the Day is a spin off of Coach Stevens' meet, and delves into peaking for events. There's plenty to ponder. What's the best time frame for a final peaking cycle? Are there simple tips and tricks for the final two days before a contest? What does the science say about burning out adrenalin receptors prematurely? There's also discussion on the trade off between feeling good orthopedically versus neurally, last minute goofball mistakes that some guys do to make up for poor preparation, and more. Grab a Monster energy drink and pull up a bench for some shop talk!

Episode 232 IronRadio - Guest Dr. Jeremy Fransen Topic Chicago Conference Oct 26, 2013

Join a travel-weary Dr. Lowery as he interviews Professor Jeremy Fransen about the recent ASEP conference, and about research happening at his university. Before getting into too much science, Dr. Fransen shares his background and interests in competitive strongman events and in bodybuilding. Then listen for gold nuggets in the science that ensues. Topics include carb metabolism, inflammation, creatine, testosterone, multiple tips to acutely boost strength, intermittent fasting, and caffeine. This is a longer episode, despite the lack of sleep for both of these gentlemen, so enjoy!

Episode 231 IronRadio - Topic Mentors Oct 19, 2013

Who were your mentors? What did they teach you? After some news, Dr. L, Phil, and Fortress talk about influences and guides that affected them. News topics range from controversy over ibuprofen as a strength booster, to high-glycemic carb concerns, to Fortress' public opinions on metal and bodybuilding, to Olympic lifters on the Biggest Loser show. Then, during the Topic of the Day, the guys wax philosophical about their own role models and mentors. The experience of disciplined instruction, the importance of multiple mentors, the power of music, and plenty more get attention. Join the conversation and think about who has influenced YOU!

Episode 230 IronRadio - Topic Training Talk Oct 12, 2013

From the IronRadio.org Facebook Listener's Page comes a request for simple training talk. What are the guys up to in the gym? Coming at the topic from different points in the training cycle, Phil, Lonnie and Fortress share thoughts. What is Phil doing in the critical two weeks before a meet? How is Dr. Lowery dealing with the relative boredom of a conditioning phase? And what is Fortress, ever the training connoisseur, doing systematically in the gym? Topics range from last-minute stupid mistakes that all musclesport athletes make, to early morning lifts, to the notion of long-term brewing momentum. Also addressed are issues like redlining, misguided encouragement from muscle magazines, and even a dietary supplement warning. And don't forget the random pizza orders! Pull up a bench and get in on the gym talk!

Episode 229 IronRadio - Topic The Mr. Olympia Oct 05, 2013

It's Fortress unleashed! This week IronRadio brings listeners over an hour of pure, unadulterated shop talk, largely thanks to Mr. Fortney. After some science news on the importance of brown adipose tissue for fat loss, the guys talk bodybuilding. Is the Mr. O in an identity crisis? Why? How do professional women's divisions decide what the heck they are looking for? And for that matter, is the newish men's physique category in a similar quandry? Then topics range from misguided multi-gram androgen use, to judging criteria, to the dirt that sometimes goes on behind the scenes. Physique enthusiasts rejoice! It's time again for Iron Radio.

Episode 228 IronRadio - Guest Dave Tate Topic What's Realistic? Sep 28, 2013

Caution, potty mouth powerlifters at work. Phil and Lonnie talk to strength icon Dave Tate. From what's new with his business to his personal struggles with injuries and rehab, Dave pulls no punches. There are real lessons to be learned from these stories. Then, after the break, the guys all discuss the question, What's Realistic? The talk ranges all over. From supposedly healthy French fries, to various lifting regimes, to when it's time to change career goals, the discussion waxes philosophical. Come on in for your weekly dose of brains and brawn, with Dave Tate!

Episode 227 IronRadio - Guests Cotter and Nelson Topic Nutrition Science Meeting Granada Spain Sep 21, 2013

In this special presentation of geekery, Dr. L has an on-site chat with Dr. Josh Cotter and Doc Candidate Mike Nelson. Get in on this preview of what's coming down the pipeline in nutrition, including insights from a bodybuilding and strength perspective. The International Congress on Nutrition is the world class Olympic Games of nutrition science, held but once every four years. Topics that get attention include how to best squash inflammation before it gets a hold on you, the chronobiology of eating and strength, genetically personalized nutrition, what happens to the body fat of men vs. women as they diet, gene doping, Spanish foods, and more. ...PS - All the audio backgrounds herein are real, on-sight sounds from the Congressos and surrounding local flavor. Bienvenidos!

Episode 226 IronRadio - Topic The Lost Episode Sep 14, 2013

The Intrepid Triune is flung to the far reaches of the globe this week but the show must go on! Fortunately, execpt for a handful of regulars on the Iron Radio Facebook page, few have heard of an episode that was created, almost by accident, early this summer. When things looked darkest and the guys were sure the airwaves would go silent, Rob showed up and helped record what you are about to hear. Almost no one heard it, however, because somehow a second, full-lineup show got recorded that same week! But waste not, want not. Join Fortress and Lonnie in discussing a question that's close to all lifters' hearts - How much is too much? Enjoy!

Episode 225 IronRadio - Guest Jim Wendler Topic Listener Q and A Sep 07, 2013

Caution, potty mouth powerlifters at work. Phil and Lonnie talk shop with Jim Wendler. From low-protein Chinese diets, to the rise of raw powerlifting and females in the sport, to testosterone replacement for younger guys, Jim lays down some blunt opinions. The conversation also ranges through the necessity of doping, middle-aged lifting, training economy, recovery, and tons more. Even Miley Cyrus and Syria get attention! Come on in and have a chat with Jim Wendler!

Episode 224 IronRadio - Guest Matt Vincent Topic Travel and Training, Competing Aug 31, 2013

Phil, Fortress and Lonnie have a fun conversation with Highland Games champion Matt Vincent. Early in the episode, the guys debate and laugh about all kinds of news, then they talk about dealing with travel. As a world class competitor who also has to travel for his job, Matt has learned some great tips and keeps a positive outlook on this sometimes weary endeavor. From holding a real job, to learning from distant top gyms, to reveling in the loophole sports we all enjoy, there is good stuff in this show. Sprinkle-in some science on ergogenic mouth rinses and how broccoli may save your joints, and you've got the latest installation of Iron Radio!

Episode 223 IronRadio - Topic Top Five Desert Island Must-Haves Aug 24, 2013

Phil and Lonnie offer news on the dangers of tanning spray, how the nervous system adapts at the highest level to training, and the apparent prevalence of Bigorexia. A new 1210 lb squat record - that's not a typo - also gets scrutiny. Facts and opinions fly. Then, in the Topic of the Day, the guys discuss five things they couldn't live without if transported to a desert island. Bodybuilding stuff, powerlifting equipment, motivational resources and more get brought along. What would YOUR list include? Join in, island girls, for the usual science, sport, and banter!

Episode 222 IronRadio - Guest Dr. Jeff Stout Topic Preventing Muscle Loss Aug 17, 2013

Fortress and Lonnie field thematic listener questions and learn from Dr. Jeff Stout. What do survival shows teach us about the importance of dietary protein? How long does a pre-mixed protein drink last in the fridge? Why do some clinicians differ from scientists when it comes to dispensing protein information? Then Dr. Stout shares research and facts on new lab techniques that assess muscle tissue growth, muscle memory, and how to prevent muscle loss at all ages. From youth and aging, to turning genes on and off, to HMB, to milk intake, there's lots to learn. Tune in and enhance your muscle quality!

Episode 221 IronRadio - Topic Health News, Current Events Aug 10, 2013

The intrepid triune immediately launches into shop talk regarding health news and current events. There are usable tips to be had! Which longevity therapies work and which don't for lifters? Are you sabotaging your own sleep and thus training recovery? What's the public saying about scary meat heads who lift weights and brandish guns? Get in on the banter. Also, what does surprising new research say about our beloved red meat? Also,can you really swell your biceps girth nine-fold? Would you WANT to?! Finally, what do the guys think about the much-promulgated comeback of Jay Cutler? Time to get an Iron view of recent goings-on.

Episode 220 IronRadio - Guest Dr. Abbie Smith-Ryan Topic High-Intensity Interval Training Aug 03, 2013

The Summer of Iron Women continues. Dr. L and Coach Stevens do the usual news reporting, then learn about high-intensity interval training (HIIT) from Dr. Abbie Smith-Ryan. Should you consider a course of vitamin D supplementation before embarking on a period of hard training? Is there a ceiling dose of vitamin D, after which muscular benefits cease? And what are listeners saying and getting out of Iron Radio? Then, after the break, Dr. Smith-Ryan talks about aerobic conditioning, fat loss, and why she's converting from endless cardio to more intense pursuits. Abbie shares programming info for starting and progressing HIIT, what it does so efficiently for physiques, and even her own research on the topic! Join in for the usual shop talk and geekery.

Episode 219 IronRadio - Topic Supplement Controversies, Jr. Olympics Jul 27, 2013

Summer colds and jet lag not withstanding, Phil and Lonnie cover dietary supplement controversies in the news, then chat about Phil's trip to the Jr. Olympics. There's also stats on fast food intake, a little education on the shocking thermogenic chemical dinitrophenol, or DNP, and talk about over-the-counter designer steroids. Get in on the shop talk! Where do YOU stand on specialty supplements? How much fast food do you eat weekly? And do you think cup stacking is a productive sport? From consumer education to an open invitation to listeners regarding the Jr. Olympics, your weekly dose of Iron is upon you!

Episode 218 IronRadio - Guest Christine Bongiovanni Topic Bodybuilding Contest Prep Jul 20, 2013

Lonnie, Rob and Phil offer news before talking to IFBB pro bodybuilder Christine Bongiovanni. First, cool new science gets attention. What vitamins and minerals have now been shown to offer most benefit from pre-post workout timing? What surprising new method of caffeine and carb administration could make you more powerful within mere seconds? And how is body mass index once again getting confused and abused? Then, during the Topic of the Day with Christine, how does a pro get clients ready for bodybuilding competition? From total weeks in prep to individualized fat loss strategies to final week water balance tweaks, Chris shares juicy info. And at the end, despite trying to table the discussion, posing mistakes get some discussion as well. Prepare for another episode of Iron Radio!

Episode 217 IronRadio - Guest Sean Casey Topic Prolotherapy Jul 13, 2013

Lonnie and Phil share controversial news before talking to dietitian and strength coach Sean Casey. From free speech to whole grains to creatine foolishness, plenty gets attention. Then, Sean shares personal experience and a brief literature review on prolotherapy. What is it? Is it a legitimate alternative to surgery? Which athletes and even specific joints or tissues might benefit most? And being fair, what about real-deal effectiveness, side effects and cost? The guys take a critical eye; this is not a sales pitch. Tune in for the usual straight talk!

Episode 216 IronRadio - Topic Technology vs the Essence of Muscle Sports Jul 06, 2013

Phil and Dr. L share a little news then philosophize about technology and the essence of strength sports. From misleading food marketing trends, to the recipe for anabolic brownies, to the use of dextrose as a post-workout fuel, the usual news and science get attention. Then, what is technology doing to the essence of bodybuilding and powerlifting? Are strength lifestyles irrevocably changed? Have our sports splintered into new entities? And what do you do to stay positive as gear, drugs and other ergogenic aids pervade your training? Time to get deep!

Episode 215 IronRadio - Guests Dr. Josh Cotter, Mike Nelson Topic Summer Science Conferences Jun 29, 2013

Lonnie and Phil find out what muscle science has been breaking at summer 2013 science meetings. Dr. Josh Cotter and soon-to-be Dr. Mike Nelson made the rounds at the International Society of Sports Nutrition meeting and the American College of Sports Medicine meeting. There's lots to learn. Can an athlete simply eat ATP to gain energy and performance? What's the verdict on HMB versus leucine as anabolic agents? What brand new supplement compounds are getting attention? Also learn about the role of good and bad bacteria in the body, brutal undulating training protocols, and more. Join in the geekery!

Episode 214 IronRadio - Guest K Meisel Topic Yoga and Muscle Sports Jun 22, 2013

Phil, Rob and Lonnie share news and listener questions before learning from strength athlete and yoga instructor K Meisel. Topics abound. What's the strongest coffee in the world? How do you know if you have a muscle or tendon tear versus something else? How does the blood work of lifters differ from average people? Then, after the break, everyone discusses the relationships between flexibility, muscle control and strength sports. What are the pros and cons of combining yoga with powerlifting or strongman? Mrs. Meisel shares her expertise. From mind-in-the-muscle focus to getting too much of a good thing, plenty gets discussed. Tune in and see if you could use more balance in your lifestyle!

Episode 213 IronRadio - Guest Dr. Squat Fred Hatfield Topic History, Science, Themes Jun 15, 2013

Phil, Dr. L and Fortress learn about the history, science and recurring themes in powerlifting and bodybuilding from the legendary Fred Hatfield. After discussing the demise of Musclemag International with the guys, Dr. Squat shares stories, scientific observations and an amazing insider view of the history of muscle sports. And the moniker Dr. Squat is not simply an informal distinction. This guy holds a doctorate in sports science-motor behavior and has worked first hand with the founding fathers of scientific strength training. All this still doesn't scratch the surface... Dr. Hatfield was one of the first guys to squat over 1,000 pounds (that's not a typo), launched major muscle magazines, and kicked butt in bodybuilding as well. What a priveledge to have this master on the program!

Episode 212 IronRadio - Topic Gym Talk, News, Listener Mail Jun 08, 2013

Lonnie and Phil offer good old gym talk, then move on to news and listener mail. What training split does Dr. L prefer and why? What is Phil doing with sumo squats? And what's the powerlifting parallel to the classic adage mind-in-the-muscle? Later in the show, your ever-sensitive co-hosts discuss the mental anguish associated with gynocomastia, children's self esteem, and the struggles of self-denial lifestyles. If you like to hear about what the guys are doing under the bar, what the Iron Brotherhood is saying, and what events are being planned, this show is for you. Come on in!

Episode 211 IronRadio - Guest Host Mike Nelson Topic NorCal Lifting Seminar Jun 01, 2013

First comes LIVE coverage of Coach Stevens' seminar in Northern California, in which the guys field questions from the audience. From Crossfit, to night shift eating, to which supplements are best for lifters, plenty gets answered. Topics also range from recovery for masters-level lifters to what to do when you're stuck on a progress plateau. It's like being on-site! Then, after the break, guest host Mike Nelson talks shop and recent health news with Dr. L. What mistake does the mainstream media make when it tries to teach us about energy balance and weight gain? What's the deal with beet root juice? And what does recent research on leucine and HMB suggest? Tune in for the usual bevy of experience, experiments, and hopefully some entertainment! ...Dosing correction mentioned in this episode... the research-supported leucine dose to enhance low-dose protein to full effectiveness is just 2.1-2.5g! This is going to make anabolic brownies even more do-able!

Episode 210 IronRadio - Guest Jaya Dixit Topic Food-Fitness Photo Blogging May 25, 2013

Have you ever salivated over online food pics? Or tried a meal based on one? Or even posted photos yourself? This week Dr. L gets behind-the-scenes facts on food and fitness photo blogging from Master's-prepared sociologist Jaya Dixt. Not only does Jaya have a considerable athletic and lifting background, she also understands the social implications of online photo blogging better than most. What's really behind these photos and how do they affect us? What does a seemingly simple online food or physique pic say about the author or photographer? Get fresh insight! Also in this episode, learn why size matters regarding whey protien, what different overfeeding strategies do to your metabolism, and how to get involved with Dr. L's anabolic brownie beta test. Thanks for listening!

Episode 209 IronRadio - Guest John Davies Topic The Fitness Industry May 18, 2013

Phil, Lonnie and Rob get an earful from irrepressible fitness veteran John Davies. Theories, facts, and questions fly. When did marketing supplant the best parts of training, namely quality of life and community? Why does fitness culture change so quickly these days? What's wrong with thinking, skepticism, and sobriety in today's market? This episode is not just for you curmudgeons. It's time to reflect and reconnect with your passion for the game - without feeling the need for a Like button!

Episode 208 IronRadio - Topic Canadian Seminar May 12, 2013

Special event coverage... Coach Stevens covers a wide range of audience comments at yesterday's strength and fitness seminar in Edmonton, Alberta, Canada. Meanwhile, from Iron Radio Recording Studio Number 1 (i.e. Lonnie's home office), commentary on nutrition topics gets interspersed. From the most practical whole food choices, to specialty supplements, to training strategies, to successful weight gain, tons of questions get answered. Don't miss this episode; it's like being there!

Episode 207 IronRadio - Topic News, New Guests, Gym Talk May 04, 2013

Lonnie and Phil share lots of news, info. on upcoming guests, and good old fashioned gym talk. From Dr. Fred Hatfield to an IFBB pro to some fascinating experts in other areas of interest, there's plenty in the May-June lineup! Then... Interested in caffeine? Coffee? Creatine? Learn about one of the lingering controversies regarding how these things interact. There's also talk on maximal protein dose in a meal, getting the best results from biceps tendon surgery, and what plain old milk does to your insulin sensitivity. After the break, the discussion turns to what the diverse duo is doing in the gym. Low-volume, high-frequency, fasting, cookie binges - are they really this varied? And why? Tune in to help choose what YOU will be doing in the gym this summer!

Episode 206 IronRadio - Topic Brands We Like Apr 27, 2013

Dr. Lowery and Phil talk news and brands. From artificial organs to gene doping to protein spreads for maximal muscle growth, there's plenty of the usual science. Then Phil shares some lifting progress and the guys move to the day's topic. What brands of gym equipment, gear, clothes, supplements and foods do the guys prefer? What apps and web sites are giving away free stuff that's worth it? If you are interested in good free podcast apps, the crowd-funding craze, nutrition science news, national fitness statistics, free meditation audio, or tracking your diet, this is one practical episode for you!

Episode 205 IronRadio - Topic Meet Talk, News Apr 20, 2013

Phil tells Rob and Lonnie about last week's power meet and explains behind-the-scenes facts on running competitions. Then everyone talks shop. Afterward, mid-show ads be damned... the guys move right to iTunes reviews, listener mail, and science news. Want details? From meet day mindset, to tips on running them smoothly, to mature strategies for contest day success, the tactical trio pontificates. Also, topics range from assessing your potential to whole-body training to red meat and low-carb diets. Join in this week for all things meet... and MEAT!!

Episode 204 IronRadio - Guest Host Jon Mike Topic Eccentric Training Apr 13, 2013

The guys cover reader mail and news, then eccentric training as the day's topic. The conversation ranges all over the place. In bodybuilding, which is better - genetics or effort? What does gifted actually mean? In powerlifting, should lifters include walk-outs with super-heavy weights? And how do the guys feel about adolescent mass training and eating? Then, the talk turns to the brutal but effective nature of eccentric training. What are the pros and cons of incorporating negatives? What do they do to muscle tissue that's so interesting? And ultimately, how can we leverage them properly for massive strength and size? Unless you're too sore to reach for your computer, it's time again for Iron Radio!

Episode 203 IronRadio - Guest Chad Waterbury Topic High-frequency Training II Apr 06, 2013

After the news, Lonnie and Phil spend some more time with Chad Waterbury. Chad, a physiologist who focuses on neurology, is also a strength coach. This time, Chad discusses mechanisms behind HFT and answers devil's advocate questions on the approach. Check out www.hftmuscle.com for more. Also tune in for a spring contest, with new prizes. You will have a blast with this one! Lastly, get new science on body fat reduction and health enhancement from several angles; some of this will surprise you. It's time again for your favorite mix of news, science and all things iron!

Episode 202 IronRadio - Topic News, Outdoor Spring Lifting Mar 30, 2013

Phil and Lonnie are all over the science and industry news, then get to the Topic of the Day. How does one overcome anabolic resistance? What do high protein breakfasts do for late-day indulgers? What new drug stance is Crossfit HQ taking that's controversial? Then, with warm weather approaching, it's time to get your arse outdoors! Tune in to hear tips and stories about what's so good about lifting in the sun! Think outside the box, grab some weights, and go claim a local scenic spot for Iron Radio!

Episode 201 IronRadio - Topic Vices in Bodybuilding and Strength Sports Mar 23, 2013

Dr. L and Phil share the usual bevy of news, then talk vices - smoking and drinking in strength sports. First, the news... listeners and Iron Radio friends let the guys know they are competing, needing answers, and reading some science of their own. Also, the passing of two titans, Nasser El Sonbaty and Joe Weider, gets some discussion. Then, Phil and Lonnie give straight facts about what smoking and drinking do to - and for - bodybuilders and strength athletes. Why are competitive bodybuilders walking around smoking? What benefits could a stiff drink have for performance? Going beyond a just-say-no approach, the guys explain what they know from the science world and from training experiences. Don't miss these knowledge bombs and stories!

Episode 200 IronRadio - Topic Bodybuilding vs. Powerlifting Technique Differences Mar 17, 2013

Episode 200!! Rob, Phil and Lonnie offer tons of news before getting to the Topic of the Day. From science news on coffee and probiotics, to upcoming power meets, to Jim Wendler's new web site, to some great listener mails, there's plenty to discuss. Then, what specific differences exist in the core lifts, as approached by a bodybuilder vs. a powerlifter? The guys discuss bench, squat, deadlift, and select accessory exercises. Going beyond the muscle-vs-movement focus, what aspects of each exercise are altered? And why? Tune in this week and celebrate four years of better Internet programming for all strength athletes!

Episode 199 IronRadio - Topic Spring Lifting Camp, Defining Goals Mar 09, 2013

Phil and Lonnie do their usual thing, but in a unique way - from the floor of the Strength Guild facility. Iron Radio listeners become Iron Radio doers in this episode, joining the guys under the bar and on the podcast too. Find out what can be learned from some intensive coaching, shop talk, and a little lab science. Then, in the Topic of the Day, the guys talk about defining goals. How does one determine what he's good at? What's realistic? What choices and sacrifices must be made? The door to Spring lifting camp is open, all you need to do is come on in!

Episode 198 IronRadio - Guest Ken O'Neill 2 Topic Soviets, Untapped Potential Mar 02, 2013

Phil, Rob and Lonnie rant, brag on listeners, answer listener mails, and chat again with Ken O'Neill. Why is Lonnie railing against science journalists? Who just kicked arse at the Arnold Weekend IPF event? What are the pros and cons of lifting belts? And, after the break, what did the Soviets explore with their athletes and what's lacking in our modern Western approach? Facts and opinions fly. Come listen to Ken's historical and behind-the-scenes commentary. It's time again for your weekly dose of information, discussion, and even a little barbarism. Conan, what is best in life?!

Episode 197 IronRadio - Topic Judging Subjectivity in Strength Sports Feb 23, 2013

The guys share science news, popular media news, and industry news, followed by the Topic of the Day. From green coffee extracts to steroid hype to valuing extreme athletes of all kinds, facts and opinions fly. How well does green coffee help one lean out? What's the mechanism? And is the mass media once again dredging for a steroid connection to crime? Further, what does the scrawny look of competitive runners say - and NOT say - about them? Finally, after the mid-show break, the discussion turns to how strength sports are judged. From gray areas to apple-vs-orange comparisons to influencing a judge, observations and opinions are offered. Time to enter the discussion!

Episode 196 IronRadio - Guest Mike Walker Topic Transitioning to Olympic Lifting Feb 16, 2013

Lonnie, Phil and Fortress cover a wide variety of news, then talk with olympic Games hopeful Mike Walker. First, in Iron Brotherhood news, a listener comments on last week's popular but controversial show. Then, in industry news, the science vs. practice pendulum swings widely, prompting the guys to chime in. Finally, after sharing spanking new science on myostatin inhibitors, your hosts turn to Big Mike. How does Mike feel his background in Strongman has translated to Olympic lifting? How do the traditions and politics differ in his new sport? Further, what advice do Mike and Phil have regarding the learning curve of transitioning into the sport? And finally, what's up with the new documentary film that's chronicling Mike's Olympic quest? Learn the answers in this week's Iron Radio!

Episode 195 IronRadio - Guest Ken ONeill Topic Mental-Spiritual-Social Influences on Physical Culture Feb 09, 2013

Phil, Lonnie and Rob get historical insights from physical culture insider Ken ONeill. A man close to greats like Frank Zane and Bill Pearl, Ken has a wealth of information and a unique perspective. Historical influences become present-day lessons as one talks to Ken. Many questions get answered. How did steroids affect the scene in the 60s? Were we right or wrong about them? How hybridized were physique athletes? Where did Buddhism come into play? And what social and financial drivers control much of what we think now days? Let's get some answers in this latest edition of Iron Radio!

Episode 194 IronRadio - Topic News and Gym Talk Tangents Feb 02, 2013

Fortress, Phil and Lonnie discuss science and power sport news before getting carried off in multiple unplanned directions. Indeed, the Topic of the Day gets postponed as the tangential trio talks about weight gain and loss, breakfast, little girls with near-900 pound powerlifting totals, and plenty more. What's the latest on the chronobiology of weight gain? What do the guys consider mature when it comes to exercise programming? And when the heck is the viking-esque weekend in which Lonnie and Phil will eat, lift and talk shop with a select few friends? Listen to find out!

Episode 193 IronRadio - Topic News, Crowded Gyms, Conditioning Jan 26, 2013

Lonnie, Rob and Phil share science news, community news, and gym talk before getting to a double Topic of the Day. The guys range from vasodilating drugs to overeating to why they tend to agree on most issues. And, importantly, what is the Iron Radio Weight Gain Challenge? Dare you commit? Finally, what do you do when your gym is overly packed this time of year? And how does one tailor his or her cardio choices? Join in and find out!

Episode 192 IronRadio - Topic A Call to Paul Carter, Powerlifting Federations Jan 19, 2013

Caution - Powerlifter potty mouths. Phil fights through a rough phone connection to be our huckleberry. He calls powerlifting competitor Paul Carter and nothing is safe. From bacon to gym talk to the the good and bad in powerlifting federations, these guys give honest opinions. And tune in to hear early insights into their new federation!

Episode 191 IronRadio - Topic News, Programming for Leanness Jan 12, 2013

Fortress and Dr. L cover science and industry news, then answer leanness questions. From red wine as an ergogenic aid to the "new" supplement phenibut to the state of modern muscle magazines, the guys rant. Are anti-doping researchers going overboard? What are magazines missing? And in the Topic of the Day, what are your choices when manipulating your leanness phase? Finally, is Lonnie mispronouncing the old Soviet drug, phen-i-byoot? Listen in and decide for yourself. Heck, you can even "whey in" on the Iron Radio Facebook page!

Episode 190 IronRadio - Guest Chad Waterbury Topic High-Frequency Training Jan 05, 2013

Lonnie, Rob, and Phil talk training and neuromuscular function with Chad Waterbury. Chad is a guy who is using his neurology background to challenge convention regarding exercise programming for lifters. How much brutality is really necessary to adequately stimulate muscle growth? If less than a 60-minute workout is required, what does that mean for weekly frequency of lifting? Can we really hasten gains by briefly training a muscle group 4, 5 or 6 times per week? And how can this be done without frying yourself? Tune in to find out!

Episode 189 IronRadio - Topic Internet Fitness Forums Dec 29, 2012

Phil and Lonnie jump right into gym talk, then follow it up with a discussion on Internet fitness forums. From golden rules on etiquette to the mine field awaiting consumers, there's plenty of brutally honest chat. Are large public forums really communities of individual consumers and experts offering valuable insights? Or are we being manipulated? Get facts and opinions from a couple of guys who have worked behind the scenes in this arena for years. Plus, tune in for topics ranging from Winston Churchill to high-rep sets to vomiting from your car door! Where else can you find such audio gold?

Episode 188 IronRadio - Guest Dr. Nick Burd Topic Maxing Muscle Protein Synthesis Dec 23, 2012

Brace yourself for some Christmas knowledge bombs! Behind-the-scenes facts on muscle research are shared by Dr. Nicholas Burd. Dr. L gets first-hand insights from a guy who is responsible, at least in part, for much of our modern knowledge regarding muscular gains. Tune in for super-juicy topics such as the best per-kilogram dose of protein per meal, when time-under-tension goes bad, how to incorporate new research on the oft-misunderstood high-rep-sets approach, and why ibuprofen exerts mild anabolic effects over time. Dr. Burd even explains how to use - and NOT use - leucine! From isotope-enriched, freshly-butchered research cows to first-hand explanantions from the man doing the research himself, this episode could really surprise you! Enjoy the Christmasy science goodness!

Episode 187 IronRadio - Topic The 2012 Holiday Episode! Dec 15, 2012

Despite audio gremlins and elves repeatedly messing with the audio, Phil, Lonnie and Rob press on with the show. As always, there's news and gym talk, plus holiday-specific product reviews and gift ideas. What kitchen gadgets does Dr. L find helpful during his preparation of copious amounts of food? What metal music is Fortress buying? What does Coach Stevens suggest for belts, sleeves, shoes and wraps? And - once the audio elves get properly shot down - the tannenbaum trio pontificates on topics from silicon-inflated biceps to pre-workout stimulant stacks. Grab a glass of egg nog and join in the festivities!

Episode 186 IronRadio - Topic How Fat Is Too Fat? Dec 08, 2012

New show day and time! Join the guys now on Saturday nights. This extra-long episode has the guys sharing tech and science news, then getting to the always-intriguing Topic of the Day. What is science revealing about brown fat and calorie burning? What's bad about carrying extra body fat, beyond aesthetics? And what nutrients and supplements may be effective at helping out your "good" brown fat, given these new discoveries? Then thematically, the intrepid triune offers thoughts on what level of body fat is acceptable for offseason bodybuilders and powerlifters. Love both brains and brawn? It's high-time you joined the Iron Army! Come on in!

Episode 185 IronRadio - Topic News and Listener-generated Topics Nov 30, 2012

The Mighty Fortress returns! Tune in for personal tips on maintaining your eating and training whilst relocating. Also, hear what Phil's up to, and what listeners are asking on our growing Facebook page. There's a menagerie of topics! From youth lifters to Black Friday competition benches to exploding teeth to curling shampoo bottles, the usual information and insanity ensues. Get in on the coaching, the chit-chat, and the good times!

Episode 184 IronRadio - Topic It's the Little Things You Treasure Nov 21, 2012

Phil and Dr. L cover science news, both controversial and bogus, before getting to the thematic holiday topic. From unhealthy muscle building behaviors to staring at ta-tas, there's certainly enough here to spark your own Thanksgiving conversations. Also, what are the little things in your lifting lifestyle that you value most? The guys share some of their own thoughts. Plus, tune in for information on the real science behind positive thinking and gratitude, and even updates on the Iron Radio funds drive and Dr. L's Movember beard. Thank you for listening!

Episode 183 IronRadio - Topic Specificity vs Variety in the Gym Nov 15, 2012

Dr. L and Phil discuss new science on cortisol and protein, then talk shop, then address the Topic of the Day. This week's Topic is a deeper and different dig into something the guys have alluded to in the past: The balance between specificty and variety in the gym. Which concept is more important? How do the guys balance the two and how does bodybuilding differ from powerlifting in this regard? Find out! Plus, tune-in for an update on Phil's gym expansion, how Dr. Lowery bounced back from a recent eight-pound loss, and why there's a bit of 'muscle monster' in us all.

Episode 182 IronRadio - Guest Marty Gallagher Topic Coaching the Greats Nov 08, 2012

Phil, Rob and Lonnie sit-in with legendary powerlifting coach Marty Gallagher. Marty is author of the Purposeful Primitive and is THE man who has been right there with almost every powerlifting great as history was written. Join the guys for some awesome tales from Valhalla itself, and hear some critiques of the current era... How big were powerlifting crowds in the sport's heyday? How can everyone be a national champion these days? What can the younger guys do, now that human strength has seen its peak in Marty's eyes? Get in on these gold nuggets and some real wisdom on manhood in general.

Episode 181 IronRadio - Topic News, Freebies, Gym and Lab Talk Nov 01, 2012

Dr. Lowery and Coach Stevens carry the torch in this one. The science news is about common substances that may protect and prolong testosterone in the body. The freebies are apps and online diet analysis tools that could save you hundreds in your quest to measure your intake. And the Topic of the Day involves good ol' gym talk from the guys, as well as some lab talk from Lonnie. If you want to know about bouncing back from weightroom injuries, or what Jim Wendler is doing in November, or how Dr. L is augmenting explosive muscular performance in the lab, TUNE IN for some Movember goodness!

Episode 180 IronRadio - Guest Jason Pegg Topic Three Mistakes Oct 25, 2012

Caution, potty mouth powerlifters at work. Phil, Rob and Lonnie talk shop with popular powerlifting expert Jason Pegg. Jason's no nonsense beard-and-barbell approach is a breath of fresh air in an industry full of over-wrought muscle gurus. Get in on this GOLD - from how much bedroom slippers add to Jason's deadlift to what he's doing in Jim Wendler's garage. And in all seriousness, find out Jason's thoughts on raw vs. equipped lifts, which mistakes beginners and intermediates make, and more. There's fun and informative talk in this one, as well as listener reviews and spanking new science for female lifters.

Episode 179 IronRadio - Guest Dr. Darryn Willoughby Topic Muscle Discoveries Oct 18, 2012

Dr. L, Phil, and a recovering Fortress talk science with Dr. Darryn Willoughby, a muscle physiologist, nutritionist, and cellular-molecular researcher. And not to be discounted, he is also a national caliber 250-pound bodybuilder! How's THAT for brains and brawn? Listen-in for some of the biggest - and actually simplest - scientific discoveries regarding muscle hypertrophy in recent years. From anabolic triggers to time under tension to the whey-vs-casein debate, there's good insight to be had! Also learn about the pros and cons of different kinds of research, how simple milk stacks up against engineered protein powders, and - wait for it - our Fall funds drive!

Episode 178 IronRadio - Topic Paid- vs Self-Programming Oct 11, 2012

First, the guys bask in the glory of Phil's recent powerlifting success. Nice work, brother! Then, after kicking off the Fall 2012 funds drive, the Iron Brothers get to the Topic of the Day. Is it ever better to simply pay a lifting or dieting coach? Or should you always learn and tweak and gain experience on your own? Also, how have the guys changed their own programs over the years? From meager beginnings reading muscle mags and little booklets, to success in regional competitions, what has changed? And why? Learn from the mistakes! Plus, tune in for banter ranging from truly bizarre vegan gelatin, to how long whey protein drinks last, to Fortress' golden locks. Come on in!

Episode 177 IronRadio - Topic Environmental Estrogens, Listener Mail Oct 05, 2012

Fortress and Dr. L share some scary physique-softening science news, and some Mr. Olympia discussion, followed by listener mail. Are we being conned by the governments of North America to be good little consumers and keep buying plastics? What risks do bisphenol-A and other plastics in the food supply bring to lifters? And what can be done? Also, listener mail topics range from softcore boutique gyms to avoiding tendon tears to the pros and cons of milk, and more. Finally, join us in sending aggressive Iron Radio thoughts and wishes to Big Phil as he once again enters the field of battle today!

Episode 176 IronRadio - Guest-host Mike Nelson Topic Recipes Sep 27, 2012

Doctoral level researcher Mike Nelson joins the guys for discussions on vitamin D, recipes and food prep. Get in on spanking new research regarding what vitamin D can do for your testosterone concentrations AND your muscles. Types of vitamin D supplements and drugs, specific doses, half-lives and more get attention. Plus, the tips flow like beef stew as everyone talks FOOD. From pre-prep tips to starchy vehicles to ease the intake, the discussion gets interesting. The crew also discusses worst meal experiences - prepare yourself - and favorite recipes. This episode will keep you fed for weeks!

Episode 175 IronRadio - Topic How to Stay Small Sep 20, 2012

Phil, Fortress and Dr. L cover news from listeners, Phil's seminar, and the world of science. Then in the Topic of the Day, the guys get cheeky with a special topic for very select listeners - How to Stay Small. If you're looking for real facts, great reviews, and some fun, this episode is for you. From turning genes on and off to cutting stress via dietary means, to outlandish reversed tips for getting big, it's time again for Iron Radio!

Episode 174 IronRadio - Topic Powerlifting to Bodybuilding Transitions Sep 13, 2012

Fortress and Dr. L share controversial news from the supplement world and emails from listeners before getting to the Topic of the Day. Are stimulant geranium extracts now banned? What is new research suggesting about fish oils that has some authorities crying foul? And how do corporations sometimes fool consumers with science? Also, what can powerlifters expect when they transition to bodybuilding? Time to embrace the pump!

Episode 173 IronRadio - Guest Jamie Allan Topic Strongwoman-Bikini Sep 06, 2012

After some listener mail, Phil, Lonnie and Fortress talk shop with Jamie Allan. Jamie is a pro bikini competitor with an unusual proclivity for strongwoman training. What does heavy strength training do for a bikini physique? And how do these ladies peak for contests considering their ripped-but-not-too-ripped physique rules? From Internet training gurus to powerlifting-bodybuilding transitions to painful SI joints, there's plenty of discussion as usual. Join the guys - and a gal!

Episode 172 IronRadio - Topic The Forgotten Posterior Chain Muscles Aug 30, 2012

Which muscle group is on the verge of extinction? From cubical jobs to lifters who are always training t-shirt muscles, the world seems poised against the posterior chain. From thick hamstrings to a brutal and intimidating back capable of heroic feats, let's bring these muscles back to the limelight! Listen-in as powerlifters and bodybuilders alike tip their caps to real power. Also tune-in for some horrific powerlifting news, Crossfit squabbles, and new research on the calorie-is-a-calorie debate. Time to turn around and show your quality!

Episode 171 IronRadio - Guest Host Jon Mike Topic Training Through Life Challenges Aug 23, 2012

Lonnie, Fortress and doc student Jon Mike review Expendables 2, wrap up the action hero contest, and share tips on training through life's challenges. From maximum body count flicks to GH use in actors to the single best tip for getting through life events, get in on this! New babies, new jobs, and significant others don't have to keep you from the war of the weights! There are also educational bits on the dose of fish oil that blunts cortisol, the truth behind adrenal fatigue and more!

Episode 170 IronRadio - Topic Questionable Studies, Pregnant Lifting Aug 16, 2012

Phil, Fortress and Dr. L first question some recent studies, then discuss lifting while pregnant. You heard that right. Pregnant. Since Phil's recent and gender-defying pregnancy, the guys have renewed interest. - All kidding aside, this show covers issues from anabolic steroids to jerks on Internet forums to the story of eggs and health. And in the Topic of the Day, there's hard-to-find legitimate info. on lifting and pregnancy. Beware, a regular phone line affects audio quality this time. Fortress will deal harshly with any complaints.

Episode 169 IronRadio - Topic Listener Mail, Olympic Muscle Aug 09, 2012

Fortress, Phil and Dr. Lowery continue answering a wave of listener mail, then talk Olympic Games. What's the best way to buy and dose your fish oil? What are some pros and cons of ibuprofen at various doses for lifters? Also, how does one incorporate overhead pressing, and how should a bodybuilder transition from bulking to a cutting diet? Finally, in the Topic of the Day, the guys marvel at the specialization and toughness of Olympic lifters and throwers. There's so much education in this episode you'll be a doctor by the end!

Episode 168 IronRadio - Topic Living Large Aug 02, 2012

What are the gripes, oddities and experiences of living with excess muscle mass? The guys discuss living large - literally. From broken toilet seats to poorly fitting clothes to chafed thighs, it's likely you'll identify with some of this! Join in for a laugh. Also tune in for listener mail on fascial release, protein types, and regular bowel movements - yes really.

Episode 167 IronRadio - Guest Adriane Wilson Topic Lift and Throw Jul 26, 2012

After some news on cortisol and weight loss, the guys share some reader mail and chat with lifter-thrower-awesome-athlete Adriane Wilson. As usual there is a wide range of iron goodness. Is cortisol really the villain we think it is? Is it cocky to be proud of your robust health and functionality as a lifter? And when it comes to lifting for Highland Games, what needs to be done before big gym lifts take place? And how much time should be spent on the sport's skills versus gym lifts? Tune in for these gems and more!

Episode 166 IronRadio - Topic Listener Mail, Training Update Jul 19, 2012

Rob and Phil dive into a host of listener emails - thanks everybody - and talk about their experiences in the gym of late. What body type are YOU? Is body-typing even real science? Also, how is it possible to lose roughly half of one's strength in just two weeks? Then during training discussion, find out what's getting Phil excited about squatting lately and why the guys have been favoring three-days-per-week regimes. From physiology to psychology to an analysis of classic powerlifting approaches, this episode has plenty going on!

Episode 165 IronRadio - Topic News, Rants, Recent Training Jul 12, 2012

Rob, Phil and Lonnie answer a reader question and offer a quick rant before progressing to the Topic of the Day. Are dips good, bad or just ugly? Why do the guys think Americans are broken? And what is the tremendous triune doing in the gym lately? From warm ups in the heat to self-experimentation, hear what's been happening! Plus, stay to the end of the show for random gym music suggestions! Rock on!

Episode 164 IronRadio - Guest Dan John Topic Coach Responsibilities Jul 05, 2012

Phil, Rob and Lonnie once again sit and talk with industry veteran Danny John. After offering a contest announcement, some news on what drives women crazy, and facts on what weird protein may help you recover, the intrepid trio learns from Big Dan. What are the core responsibilities of a teacher? A coach? What does a veteran coach like Dan do to create peer support in his gym? Tune in for the wisdom!

Episode 163 IronRadio - Guest Mike Nelson Topic ISSN Conference Jun 28, 2012

In an extra-long episode, Lonnie, Rob and Phil talk with doc student Mike Nelson. The focus is the International Society of Sports Nutrition (ISSN) conference but the usual menagerie of muscle is also here. Tune in to hear about Phil's whopping double-digit bench press, listener mail, insights from soon-to-be Dr. Nelson, and info. on the upcoming summer funds drive. Brief audio teasers from last weekend's ISSN meeting provide the seeds for much sciencey discussion. Geek out with the guys!

Episode 162 IronRadio - Topic Respect Your Brothers Jun 22, 2012

Travel and tech glitches will not stop your hosts! Phil and Lonnie discuss breaking news in sports nutrition, then remind each other that everyone in the iron game should respect his brothers.

Episode 161 IronRadio - Guest Joe Micela Topic Olympics Prep Jun 14, 2012

Phil and Lonnie interview Olympic lifting coach Joe Micela, then the intrepid triune all share some gym talk. How do Olympic lifters in the U.S. get as far as the Olympic Games? What does a coach do in the final weeks to prepare them? And what are our chances in London? Get in on this behind-the-scenes info.! Also stick around for a rant on ignorance in the U.S. and some regular-guy gym talk on recent training.

Episode 160 IronRadio - Topic The Protein Episode Jun 07, 2012

Phil, Fortress and Dr. L discuss science and training news before getting to all things protein. From genetic engineering, to stem cells to a new paper refuting high-protein diet risks, there's plenty to learn. The guys also check in on Phil's biceps blow-out and they offer cool learning resources on TV and online. The talk ranges from conspiracy theories to gurus to misguided protein practices on all sides. Join in by offering your own epic protein meal on our Facebook Listeners page! Win one of these sweet 100-dollar 2012 protein textbooks!

Episode 159 IronRadio - Topic When We Grow Up May 31, 2012

Time for gym talk... and some soul searching. Phil, Rob and Lonnie discuss random topics and news, do a movie review, and get brutally honest in the Topic of the Day. From cannibalism to a new CDC report on the zombie apocalypse to careers involving muscle sports, surely there's something in all this discussion to get your attention. Very real career questions do indeed get answered. How have the guys incorporated their love of muscle into their varied careers? What's a waste of time? What surprisingly isn't? Is it better to be self-employed, go corporate, or be an academic? And how can YOU make choices true to your own path? Tune in for the goods.

Episode 158 IronRadio - Guest Dawn Anderson Topic Strength Research, Caffeine May 24, 2012

Dr. Lowery, Rob and Phil discuss the new DMAA ban, then get details on other stimulants like caffeine from guest Dr. Dawn Anderson. Dr. A is a role model for female bodybuilders and academic geeks alike. Tune in for her story and learn from her in the Topic of the Day. From differences among "physically active" research subjects to caffeine, to gender issues and more, this conversation is a great one for both male and female listeners. Join in and learn!

Episode 157 IronRadio - Guest Stan Efferding Topic Being a Strong Bodybuilder May 17, 2012

Phil, Fortress and Dr. L share some recent iTunes comments, announce our home gym video contest winner, and then get to talk shop with Stan Efferding! How did the World's Strongest Bodybuilder get his start? What does he think about guys who are all show and no-go? And what does he consider some of his biggest accomplishments? You know you want to find out.

Episode 156 IronRadio - Guest Nick Tumminello Topic Hybrid Bodybuilding-Powerlifting May 10, 2012

Dr. L, Fortress and Phil discuss the prevalence of powerlifting injuries, movement by movement, then share an amazing new treatment for herniated vertebral discs. Afterwards, super trainer Nick Tumminello shares his ideas on hybridizing bodybuilding and powerlifting. What can bodybuilding bring to powerlifters - and vice versa? How might one go about hybridizing our beloved sports? Tune in for the cross-bred goodies.

Episode 155 IronRadio - Guest Jordan Feigenbaum Topic Programs, What Matters May 03, 2012

Rob, Phil and Dr. L offer some gym talk and education, then discuss training programs with Strength Coach, Biology and Premed student Justin Feigenbaum. Tune in for details on Phil's three-man deadlift battle, then dodge Skype echos to gleen info. from Justin and the guys on avoiding attachment to rep ranges or even the big three movements. Time to break out of old habits!

Episode 154 IronRadio - Topic Lexicon of Funny Bodybuilding Terms Apr 26, 2012

The guys start with new science on leucine and muscle growth, couple that with a new product review (leucine peptides), then move on to reader mail and the Topic of the Day. Find out humorous terms for what each of the guys call various things in our sports... misguided scrawney dudes, imaginary lats, overly-juiced guys, saggy pecs - you name it, they've got a name for it! Join-in for a laugh!

Episode 153 IronRadio - Guest Adelfo Cerame Topic Overcoming Challenges Apr 19, 2012

First the guys share nutrition, science, and industry news, then they talk shop with wheelchair bodybuilder Adelfo Cerame. From caffeine to bacon to the passing of a titan to making tough life choices, this episode runs the gamut. What kind of challenges do bodybuilders and powerlifters overcome just to engage in their sports? What's the payoff? And why do people outside these sports sometimes fail to recognize the obstacles we must overcome? Tune in for both fun and serious talk about the many ways we all must rise above ourselves.

Episode 152 IronRadio - Guests Rich Wallace, Nick Humfeld Topic Bodybuilding Diets: Methods to the Madness Apr 12, 2012

After some news, Dr. L and Fortress talk to not one but TWO competitive in-the-trenches bodybuilders. These guys know the methods behind the madness of contest dieting. How long does it take to go from 20 percent fat to 3 percent? What's the over-arching strategy? Is a diet coach necessary? And what about weird tricks and secret weapons? (Hint: Chocolate cakes and posters on your walls may play a role.) If you are interested in muscularity, you REALLY want to hear how it's done from guys who are achieving it right now!

Episode 151 IronRadio - Topic CrossFit, Re-branding Fitness Apr 05, 2012

Phil and Lonnie share some gym talk, then discuss CrossFit and other proprietary systems that re-brand long-established fitness concepts. Tune-in to hear about the ups and downs of Phil's meet last weekend, Dr. Lowery's new energy drink study, and what the guys think of CrossFit, Cybergenics, P90-X, Insanity, and other proprietary systems. What's good and bad about these companies and gurus re-branding resistance training? Do these protocols translate into better sports performance or bodybuilding or powerlifting PRs? Find out!

Episode 150 IronRadio - Topic Foods for Loss and Gain Mar 29, 2012

Dr. Lowery and Fortress start with in-house news and a spring funds drive, then discuss time-honored foods for weight loss and gain. With Phil off at a meet in Cali (go brother!) the remaining not-so-dynamic duo fight through illness and saltiness to deliver the goods. What foods are in our Basic Foods List on Iron Radio.org? What's the latest science on typical bodybuilding foods like whey protein and brown rice? Is it ever advantageous to take-in a grease wheel and quart of pop? Tune in and get up to speed with us!

Episode 149 IronRadio - Guest Bob Cicherillo Topic Bodybuilding Gym Talk Mar 23, 2012

Fortress finally lands us bodybuilding legend Bob Cicherillo. Come with the guys on an opus of bodybuilding topics and tales spanning four decades! From national competitions to contest prep to drugs to unapologetic finesse bodybuilding, it's all here! Join in the conversation! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 148 IronRadio - Topic Contest Likes and Dislikes Mar 15, 2012

This episode is bodged together from the road... but here it is anyway! Lonnie, Phil and Fortress talk about what they like and dislike about bodybuilding and powerlifting competitions. What's good and bad regarding the current state of these events? And what would the guys include in their very own event? Tune in for brainstorming, opinions, AND a request for YOU to offer your input on our Iron Radio Listeners Facebook page! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 147 IronRadio - Topic Science News, BIG EATS Mar 08, 2012

Lonnie and Fortress turn some training studies into gym talk, then get to reader mail and finally the Topic of the Day. Tune in to hear how maximum strength relates to your ability to do physical work. Also find out how many sets translate into maximum muscle protein synthesis. Then hear what listeners think of our shenanigans and what BIG EATS really are. Don't miss the tales of heroic and bizarre eating! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 146 IronRadio - Guest Vincent Dizenzo Topic Training with Injuries Mar 01, 2012

Phil, Dr. L and Rob talk to Elite FTS powerlifter Vincent Dizenzo. After a serious back injury, instead of rolling over and giving up, Vincent changed gears to become a bench specialist. And he is now crazy strong at what used to be his worst lift! Tune in to hear how serious lifters should address injuries without worsening them. We also serve up fresh-from-the-oven research on vitamin D -AND- a big discount code for an upcoming book on protein for lifters. Don't miss it! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 145 IronRadio - Guest Randall Strossen Topic Milo Mag, Strength Sports Feb 23, 2012

Phil, Fortress and Dr. L learn about the nearly 25 years of strength sports covered by Milo Magazine. Its originator, Dr. Randall Strossen has seen so much in-the-trenches action and so many behind the scenes developments in strength sports, we are fortunate to learn from him. From Olympic lifting to grip contests to Highland Games to Strongman and more, join us and learn! Also on tap are a couple of cool studies on protein from guest host Mike Nelson. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 144 IronRadio - Guest Bill Piche Topic Grip Strength Feb 16, 2012

Fortress, Phil and Dr. L do the usual news bits from the worlds of science and the Iron Radio brotherhood, then it's on to the topic of the day. From big eats to genetically engineered meat to monster grip strength, there's plenty in this episode! What are examples of crushing grip strength? What's even in the good category? How should one go about training grip for bodybuilding and powerlifting? Lose the wrist straps and join us! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 143 IronRadio - Topic Extreme Aspects of Muscle Sports Feb 09, 2012

Lonnie, Fortress and Phil share some listener news and industry news before getting to the topic of the day. What are the extreme aspects of our sport? And why can most guys no longer appreciate what's extreme? What IS extreme, from body parts of the best bodybuilders to stupid-crazy lifts to horrific injuries caught on film? Get in on the conversation! This is one of the longest episodes we've recorded... and there's even bloopers for those who listen until the very end. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 142 IronRadio - Guest Clay Hyght Topic Chiropractic for Lifters Feb 02, 2012

Lonnie, Phil and Rob delve into some fresh iTunes reviews and listener emails, then talk to Chiropractor Clay Hyght. After sharing his unlikely transition from BMX racing to bodybuilding competitions, Clay switches gears and talks shop about legitimate chiropractic. What role does chiropractic play in exercise programming and nutrition prescription? Do chiropractors ever drift into flakey practices? And how do the good, bad and ugly of the field affect lifters like us? Tune in and get the truth! Plus, you don't want to miss the appearance of the Night Rider, OR our new British secretary, who assists us with this episode. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 141 IronRadio - Guest Paul Carter Topic 80-10-10 Training Rule Jan 26, 2012

Phil, Lonnie and Rob talk with national-level powerlifter Paul Carter about his athletic background, about his strong-as-hell training partners, and about his blog and writing for Elite FTS. Then it's on to news and the Topic of the Day. During the news, Phil and Dr. L discuss a new sleep monitoring device, and the significant discount on Olympic bars we are offering. (No, we don't profit from this. We're just cool like that.) Then Paul explains his 80-10-10 rule in which - following the law of averages - most workouts are sort of B-quality but are still of great worth. Time to listen, learn, and lift! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 140 IronRadio - Topic Two Paths to Hugeness Jan 19, 2012

It's bodybuilding vs. powerlifting... or is it? Lonnie, Phil and Fortress cover reader mail and industry news, then Dr. L kicks off the Topic of the Day with a spanking new 2012 study. It covers muscular time under tension with lighter loads and it begs the question... Which is better? To get strong and use that strength to grow large -OR- to annihilate muscle tissue with techniques other than powerlifting? Here's what's in the episode overall - win stuff in our new iTunes voter drive, get facts and opinion on mouthpieces and cortisol, learn how many calories it really costs to build a pound of muscle, and explore a host of intensity techniques as an alternative to straight-up power training. Time to listen, learn, and lift! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 139 IronRadio - Topic Fixing Novice Mistakes Jan 12, 2012

Phil, Lonnie and Fortress first share news and reader mail. What's new from the worlds of science, coaching and Iron Radio proper? More than a few things as usual. From herbal stimulants to last weekend's NSCA Coaches Conference to our frequent juicy give-aways, there's good stuff to be had. Then it's on to the topic of the day. What are common mistakes that beginner or even intermediate lifters make? And perhaps more importantly, how can we address them? The guys cover programming, expectations, specific techniques, and tons more. Time to listen, learn, and lift! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 138 IronRadio - Topic What Motivates You Jan 05, 2012

Neither illness nor holiday travel can hold back your hosts. After some highway-mobile training talk and contest anouncements, the guys discuss motivation. What motivates YOU? Are you a lone warrior or team lifter? And what is it that underlies your fire to train? Tune and and get introspective! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 137 IronRadio - Topic Training Time of Day Dec 27, 2011

When do YOU lift? Rob, Phil and Lonnie discuss the pros and cons of training in the morning, afternoon or evening. Could this choice be the reason you're on a progress plateau? What are the pros and cons? And what can you do if you'd like to try lifting early such as before work? Tips lie herein like presents waiting to be opened. Tune in for this mid-holiday-break discussion! And speaking of presents, score yourself a high-end olympic bar - yes, really - by entering our New Year's photo contest! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 136 IronRadio - Topic Defining Your Training Status Dec 20, 2011

Rob, Lonnie and Phil share tons of news, reader mail and our fall contest winners. Actually, the quotes that were submitted in our contest and the bodybuilding industry news contrast each other to some extent. Manly quotes vs. not-so-manly news. Once the guys have covered the latest bodybuilding mags and industry nonsense, they delve into the Topic of the Day. How does one define whether he's a beginner, intermediate or advanced lifter? Check out these indicators so you can assess your training status. It's time to place yourself on the progress timeline! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 135 IronRadio - Guest Dr. Bill Ebben Topic Strength Science Dec 13, 2011

Talking with noted strength researcher Dr. Bill Ebben, Lonnie, Rob and Phil learn about recent findings and how to use them to steer your training. How important are concepts like neuromuscular potentiation? Can a mouthpiece or other simple techniques really add a few percent to your lifts? What about periodization - what does science say about that? And in the Topic of the Day, what should we be looking out for regarding bad advice from gurus? How can we filter out the BS and use science to steer our training? Tune in and find out! Lonnie actually takes notes (go figure). ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 134 IronRadio - Topic Busting Plateaus Dec 08, 2011

Dr. L, Fortress and Phil (Sexy Santa) offer information on how to bust through progress plateaus. It CAN be done! First Lonnie offers a caffeine-fueled sermon on the many variables involved, then everyone talks shop. What causes a training plateau? Are you sure you're even on one? If you are, what can you do when frustrated? Tune in for some friendly reminders and a little education. Awareness is the key. Also listen for some gold nuggets such as a man-food recipe, Beardfest 2012, listener comments and more. Lastly, please DO NOT look at Phil Stevens' Facebook page or risk scarring your retinas with a 280 lb. nude steroidal Santa. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 133 IronRadio - Guest Jim Wendler Topic Raw vs Equipped Lifting Dec 01, 2011

Warning: Potty-mouth guest. (Yes, YOU, Jim.) Phil, Rob and Lonnie offer some community and science news, then they dig into the mind of Jim Wendler. Questions abound for Mr. No-nonsense. Which of the three powerlifts is most affected by equipment (shirts, wraps, and suits)? How do they feel different? Where should a novice start with suits and shirts? Should you train in equipment to handle bigger weights, thus increasing your raw lifts down the road? What about injuries? When can equipment help them, if ever? And finally, can Jim SWEAR any more? Tune in and find out! (This episode is not approved by Jesus.) ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 132 IronRadio - Topic Recovery Differences Nov 23, 2011

Neither holidays nor travel can hold back the titanic trio! Lonnie, Phil, and Rob discuss how different strength sports, notably bodybuilding and powerlifting, differ in how they tax an athlete and how recovery takes place. From burnt central drive of the CNS to peripheral depletion, there are ways to bounce back realistically. And yet we all differ. Are YOU a dragster or an Indy car? Find out! Also, join in for some timely talk on big eats! And pay close atention to hear Rob's mellow tone; sounds like he's practicing what he preaches about staying low-key on off days. Tune in while you eat your third helping of turkey and potatoes! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 131 IronRadio - Topic Fear and Courage Nov 17, 2011

Rob, Phil, and Lonnie share a bunch of Iron Radio listener comments and news, then they tangent-off onto a topic of fear and courage. Indeed, the original topic of the day gets postponed. Is an element of fear necessary when one faces hundreds of pounds of uncaring metal on the bar? And how do competitions, psychology, neurology and endocrinology combine to form the Cycle of Dominance? Can YOU step into this hallowed Cycle? Listen to find out. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 130 IronRadio - Topic The Psych-upisode Nov 10, 2011

Phil, Lonnie and Rob discuss the sacred... the pre- and mid-workout ritual. From music to garb to nutrition and caffeine, the guys share personal motivators. When does Phil know it's go time? What have Fortress and Lonnie long-eaten as a bizarre super secret pre-session ritual? What music makes Fortress want to gnaw his way through the gym door to reach some heavy weights? Get in on this! The guys also have guest competitors on the show and bribe listeners to get involved with double contest prizes. It's time to call-up your inner Viking or Highlander AND win stuff! Where else can you grow a beard by the end of the show from all the testosterone and adrenaline that's flowing... while you win free stuff? Dare to enter the gates of Valhalla! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 129 IronRadio - Topic Contest Tales, Lifting As Its Own End Nov 03, 2011

Lonnie and Fortress have a very candid talk about what competing felt like for Rob after years away from the competitive scene. Have you ever wondered what it's like to pit yourself against other men - and more importantly, yourself? Will something awaken within you? Get a perspective! Also tune in for a meat pie recipe that's guaranteed to pack on mass this fall season - and - listen to the discussion on lifting for its own sake. Virtually all sports now employ lifting in various ways, but what about the purity of MASS and RAW STRENGTH as their own ends? Tune in and get back to your roots! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 128 IronRadio - Guest Paul Klinger Topic Doping Control Oct 27, 2011

Lonnie and Phil talk with Paul Klinger, Director at Informed Choice.org about contaminated dietary supplements. How prevalent is contamination? What are the most common contaminants? Steroids? Stimulants? Should you even care if you're not in the NCAA or Olympics? And during the Topic of the Day, the guys talk with Paul about why bodybuilders and powerlifters get so much doping attention by the media. They also debate whether or not professional sports should even BE tested. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 127 IronRadio - Topic Listener Mail, Unhealthy Strength Sports II Oct 20, 2011

Phil, Rob, and Lonnie share some very positive listener mail and news before getting to the topic of the day. It's time the full triumvirate weighed-in on the unhealthy side of strength sports. Rather than harp on drug use, the guys range all over the place discussing blood pressure, serum lipids, flexibility myths, inflammation and arthritis, among other stuff. How does one prevent or address these things? Tune in for the goods.***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 126 IronRadio - Topic Gym Talk, Unhealthy Strength Sports Oct 14, 2011

Dr. Lowery and Fortress talk shop about his rapidly approaching powerlifting meet. If you've wondered what goes through the head of a competitor right before a competition, this will offer you insight. Fortress is friggin' strong for a clean and raw lifter but can he pull it together when under the microscope? Also, Dr. L shares some brand new news that may appear biased to some. It relates to how Strongman athletes are less healthy than runners. Are these size-impaired researchers prejudiced against our heftier ilk? ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 125 IronRadio - Topic Evolution of Strength in Sport Oct 07, 2011

Phil and Fortress talk shop, Lonnie shares some breaking steroidal science news, and then Rob and Phil are on to the topic of the day. What's on tap... Fortress struggles to avoid getting kicked out of his gym, Phil plays water balloon, and Lonnie launches our fall contest. The day's topic questions how strong humans have REALLY become and what truly equals elite. If you're so big you break toilet seats, you'll be especially interested in this episode. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 124 IronRadio - Guest John Meadows Topic Preserve Muscle on a Diet Sep 29, 2011

Dr. L, Fortress and Phil share a little athletic and scientific news, then interview top bodybuilder John Meadows. This guy is a real trooper and class act. In fact, John is fresh off the Mr. North America just a few weeks ago. After some initial history and more sharing of his current activities, Big John joins the topic of the day. How does a high-level competitor specifically approach contest dieting? How does one hold onto precious muscle mass as a diet drags on? How long should YOU diet, based on your starting point and physiological state? Tune in and get a competitor's eye view. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 123 IronRadio - Topic Polypharmacy in Muscle Sports Sep 22, 2011

Dr. L, Fortress and Phil cover news from vikings to sperm banks to cloven skulls to Mr. Olympia results. Yes, they can stretch THAT far. Lonnie even shares some erudite info. on whether growth hormone or IGF-1 is the main mechanism behind modern 'beyond juice' muscle growth. Then the guys move on to the topic of the day - use of multiple drugs, especially growth hormone, in strength sports. Does something magical happen when a bodybuilder stacks androgens plus GH plus insulin and IGF-1? What are the consequences? How are high-tech bodybuilding careers lasting compared to the old juice-only days? Tune in and get both facts and opinions. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 122 IronRadio - Topic Planning Off Days Sep 15, 2011

Rob, Phil and Lonnie talk about recent bodybuilding and nutrition news, then move on to the day's topic. Who's in the upcoming Mr. Olympia? How is the sport changing, including women's bodybuilding? Is it just about sex and money or is there some competitive purity left? Also, what's the FDA got planned regarding your supplements? And in the day's topic, how many days per week do YOU take off from the gym? And do you ever plan multiple days - even a week - off from training entirely? Could you even MAKE yourself do so? Listen in for some insight. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 121 IronRadio - Topic Misrepresentation in Bodybuilding, Powerlifting Sep 08, 2011

Dr. L, Rob and Phil talk about recent training, nutrition, news and drugs. Fortress stuns even Phil and Lonnie with the dosages he's seen abused. The discussion then segues into the topic of the day - misrepresentation in bodybuilding and powerlifting. It happens all the time on the covers of magazines and in ads. A huge dude holds up a supplement bottle as he flexes his 24-inch pythons. Is it all greed and lies or just athletes on-contract trying to get ahead while avoiding inconvenient truths? How many times do the young or uninitiated try a product held up by a shredded behemoth, only to wonder why they can't achieve such awesomeness? Tune in for the behind the scenes chat. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 120 IronRadio - Guest Rockman Wylie Topic Raw Lifting Sep 01, 2011

Rob Fortress Fortney and Phil the Thrill Stevens interview Phillip Rockman Wylie. It's a veritable cornucopia of nicknames. Tune in and get a competitor's eye view of how raw powerlifing differs from conventional lifting. Are you man (or woman) enough to go RAW? ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 119 IronRadio - Topic Is Overtraining Real Aug 25, 2011

Lonnie, Rob and Phil lay down fact and opinion on whether or not overtraining in strength sports is a real phenomenon. Some trendy Internet gurus and coaches may have you believing it's not and that you're just a wus - that Olympic style three-a-days should be your ticket to bodybuilding hugeness. Then again, some guys you know may actually be wussies and use supposed overtraining as an excuse to do curls in the squat rack and spend all their time surfing Internet forums. What does it really take to overtrain? What are the symptoms? Can you train and adapt recovery ability itself over time?. Tune in and get the scoop. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 118 IronRadio - Guest Jim Hearon Topic Social Networks in Fitness Aug 18, 2011

During a first tech-glitchy attempt at an on-site simulcast between podcasting and YouTube, Lonnie, Rob and Phil talk to gym owner Jim Hearon about the ups and downs of owning a real gym in the midst of trends and swinging economies. Is it better to go low-cost and high-volume or vice versa? How important are in-the-gym supplement sales these days? And to the point, how does a gym owner or trainer use modern marketing tools to get ahead of the 24-hour facilities in every corner of America? Should we be Tweeting, Facebooking or surfing forums to get our message out? And what's on the horizon with web 3.0? Tune in for some experienced - yet modernized - thoughts. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 117 IronRadio - Topic News and Gym Talk Aug 11, 2011

Dr. L is on the road and calling in to Iron Radio Headquarters. The poor audio of his lame little cell phone and laptop are evident. The guys nonetheless share news on what they're up to, what new research says about different proteins' ability to jack metabolism, and whatever else comes to mind. The talk turns to powerlifting and the natural bodybuilders who have been coming out of the woodwork with some hefty claims of 700-plus deads and 400-plus bench presses. Are these relatively little bodybuilder dudes legit? Listen to what the guys have to say. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 116 IronRadio - Guest Rick Collins Topic Steroids and the Law Aug 04, 2011

Lonnie, Fortress and Phil learn about steroids and the law from specialty lawyer Rick Collins. Brace yourself for some frank discussion on how the law compares and contrasts with true ethical principles, why politicians have special vitriol for anabolic steroid users (when booze and cigarettes are so rampant and destructive), and what documentaries and real surveys have to say about steroid use. Will anabolics make you fly into a rage and slap your grandma within seconds of ingestion? On the flip side, will they make a kid look jacked without effort or risks in a matter of mere weeks? What do Ben Affleck and Captain America have to do with all this? Tune in and find out as the guys get controversial. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 115 IronRadio - Guest Larry Brock Topic Highland Games Jul 28, 2011

Phil, Fortress and Lonnie learn about Highland Games competitions from champion athlete Larry Brock. How do Highland Games differ from Strongman contests? How important is sheer body weight? Does skill or strength reign supreme? Grab a stout beer, tune in, and find out why kilts are truly man-garb. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 114 IronRadio - Guest Tamara Cohen Topic Female Lifters, Skewed Perceptions Jul 21, 2011

Phil, Fortress and Lonnie talk to olympic lifter and mom Tamara Cohene. She gives insight and opinion on women in olympic lifting, which goals might serve women better than leanness, and how misguided the fitness industry has become. How does a 30-something mom reclaim her athletic body and sense of satisfaction? Should everyone try running to get back in shape first? What should be your first goal, man or woman, regarding competitions? Tune in and find out! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 113 IronRadio - Guest Tim Ziegenfuss Topic Fat Hormones, Supplements Jul 14, 2011

Lonnie, Phil and Fortress talk to exercise physiologist and sports supplement expert Dr. Tim Ziegenfuss. The chat ranges from new understandings of body fat's active role in metabolism to supplemental concentrates from curry powder, blueberries and more. Surprising pharmaceutical-like effects are being clarified. We learn and go behind the scenes. What does Tim's supplement lab do? What's his role with Biotest Laboratories? What's in HIS supplement cabinet? Tune in and find out! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 112 IronRadio - Guest Dave Tate Topic Going Mental Jul 07, 2011

Phil and Lonnie jump right into the topic of the day with kick-arse powerlifter Dave Tate. This guy is as smart as he is huge. What six factors determine training success? How much do the three mental factors matter? Find out! Also get in on the discussion as Dave goes Jedi with some Yoda-like advice to live by! Additional tidbits include how how Dave himself handles the pre-gym psych-up, how to transition between powerlifting and bodybuilding, and using caution with your training progressions. Sweet. Note, some potty mouth language ensues; kids please leave the room. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Episode 111 IronRadio - Topic What's in Your Gymbag? Jun 29, 2011

In the first half of the show, Lonnie, Rob and Phil talk shop on how to deal with injuries, then share athletic and industry news of all sorts. Who's sponsoring whom? Will we be eating bugs in our protein bars soon? Why is Phil going to get ripped? (Yes... Phil... ripped.) What juicy new knowledge got spilled at last weekend's sports nutrition (ISSN) meeting in Las Vegas? Find out! In the second half, the guys talk about what they take to the gym - and wonder what's in the Iron Radio listeners' gym bags as well. (What IS in your gym bag, anyway?) Plus, stick around after the show for brief select quotes and reporting direct from the ISSN event in Vegas. Our science-riddled post-show audio covers why meat rules, new ways to dose creatine, what beta-alanine is all about, what high-protein diets really do to us, and what supplements affect metabolic flexibility. Check out http://www.sportsnutritionsociety.org for so much more!

Episode 110 IronRadio - Guests Ellmers and Miller Topic Biology for Bodybuilders Jun 22, 2011

After some brief news from the muscle world and from nutritional geekdom, Fortress and Dr. Lowery interview natural pro bodybuilder Doug Miller and his colleague and coathor Glen Ellmers. How does one go about writing a book on something as broad as biology for the bodybuilding audience? Considering genetic differences, how does a successful bodybuilder share his secrets in any useful way? What are these guys' suggestions for using biology to get huge and lean out? Find out! Plus tons more on choosing a natural league in which to compete, length and severity of contest dieting, and various training splits.

Episode 109 IronRadio - Guest Dr. Josh Cotter Topic Muscle Research, ACSM Event Jun 15, 2011

Dr. L and Rob veer all over the place with news blurbs, then get an insider look at muscle research from a lab rat that studies ways to prevent muscle loss. Dr. Josh Cotter is not only a bodybuilder but a post-doctoral researcher in a NASA-related lab that looks at ways to reduce muscle atrophy, among other things we might borrow for our own ends. What's different about the soleus muscle of the calf and how does one best train it? What causes the muscle loss in space and how does it relate to bodybuilding or powerlifting? Find out! Also listen-in for fresh from the oven science updates on protein and vitamin D from the recent American College of Sports Medicine event!

Episode 108 IronRadio - Guest Karsten Jensen Topic Advanced Periodization Jun 08, 2011

Fortress, Phil and Rock Solid share news on everything from new government nutrition recommendations to suffocation training to an upcoming Kansas City Highland Games event. Then the guys talk to Karsten Jensen, a Danish exercise physiologist and strength coach. What are the types of training periodization? How can YOU tweak them? What are advanced ways to make one of these systems almost guarantee your progress? Listen-in for both academic and no-BS pragmatic advice. You know you want to learn how to get huge from a Dane!

Episode 107 IronRadio - Topic Remotivate, Rest or Change Gears Jun 01, 2011

Fortress, Phil and Dr. L share some news - both scientific and athletic in nature - then wax philosophical about the ebb and flow of training and competition. When do these guys make a pit stop for repairs? Do they drive forward with the initial goal no matter what? What can one do to stay motivated when in a training valley or slump? Tune in for controversial chat on drugs, politics, sexual ambiguity and more!

Episode 106 IronRadio - Guest Carl Gisler Topic Strength Equipment Scams May 25, 2011

Phil, Fortress and Dr. L get the inside scoop on what salesmen do to sell cheesy strength and fitness equipment to a quick-fix public. What should you ask a sales person? What do they do when they know their product is bunk? We take you behind the scenes with the help of a sales insider! ***Finally, we'd like to continue a new section here in our feed notes - appreciation of deserving listeners. Here's a hearty thanks to some of our newest supporting members and donors, like Kenneth, Joel, and Randy, for stepping up to help us improve Internet media for bodybuilders and strength athletes. Fifty thanks, guys! And supporting listeners, your mugs are on the way!***

Episode 105 IronRadio - Topic Social Stigmas vs Lifters May 18, 2011

Lonnie, Phil and Fortress talk about how the general public perceives hypermuscular or extremely large and strong individuals. Where did the double standard come from? What kind of tales and anecdotes illustrate the stigmas and stereotypes? Is there anything wrong with having a fire in your belly to be more than average? Tune in and get a perspective! ***Finally, we'd like to continue a new section here in our feed notes - appreciation of deserving listeners. Here's a hearty thanks to some of our newest supporting members and donors, like Kenneth, Joel, and Randy, for stepping up to help us improve Internet media for bodybuilders and strength athletes. Fifty thanks, guys! And supporting listeners, your mugs are on the way!***

Episode 104 IronRadio - Guest Mike Nelson Topic Muscle and Nutrition Conference May 11, 2011

Lonnie and Fortress get the inside track from doc student Mike T Nelson on the very recent Experimental Biology conference in Washington DC. What's up with the new testosterone boosters? Which dietary proteins can actually create a simultaneous fat loss and muscle gain home run? How light can one train and still make gains? What genetic tweaks are now invading broccoli? Get in on this! ***Finally, we'd like to continue a new section here in our feed notes - appreciation of deserving listeners. Here's a hearty thanks to some of our newest supporting members and donors, like Kenneth, Joel, and Randy, for stepping up to help us improve Internet media for bodybuilders and strength athletes. Fifty thanks, guys! And supporting listeners, your mugs are on the way!***

Episode 103 IronRadio - Guest Jim Wendler Topic Less Training Max Benefit May 05, 2011

Phil and Fortress talk with powerlifting great Jim Wendler about everything from the absurdity of being illegal if you're excess man, to tatoos on Phil's private areas to training less while gaining maximally! ***Finally, we'd like to continue a new section here in our feed notes - appreciation of deserving listeners. Here's a hearty thanks to some of our newest supporting members and donors, like Kenneth, Joel, and Randy, for stepping up to help us improve Internet media for bodybuilders and strength athletes. Fifty thanks, guys! And supporting listeners, your mugs are on the way!***

Episode 102 IronRadio - Guests Bongiovanni, Kemper Topic Promoting Bodybuilding Apr 27, 2011

Lonnie, Phil and Fortress talk with bodybuilding contest promoters Christine Bongiovanni - also an IFBB Pro - and Tom Kemper. Both have success in marketing and running bodybuilding events AND have competitive cred in mutiple strength sports. Should you try to host such an event to support your sport? What can you do to set it apart? Will you make any money? Also, tune in to hear the discussion on whether bodybuilding is a sport, an art form, a spectacle, or something else! ***Finally, we'd like to continue a new section here in our feed notes - appreciation of deserving listeners. Here's a hearty thanks to some of our newest supporting members and donors, like Kenneth, Joel, and Randy, for stepping up to help us improve Internet media for bodybuilders and strength athletes. Fifty thanks, guys! And supporting listeners, your mugs are on the way!***

Episode 101 IronRadio - Topic Gym Talk and Contest Tales Apr 20, 2011

Lonnie, Phil and a hacked-off Fortress talk shop about recent gym stuff and both social and competitive experiences. How will Phil climb out of a performance hole? Who's wrestling down deer and eating them like a T-Rex? What the heck is a crotch sock? Why do guys back stage at bodybuilding shows have glowy red-hot faces? Do you REALLY want to hear the answers? ***Finally, we'd like to continue a new section here in our feed notes - appreciation of deserving listeners. Here's a hearty thanks to some of our newest supporting members and donors, like Jill, Marc, Joseph, and Seth, for stepping up to help us improve Internet media for bodybuilders and strength athletes. Fifty thanks, guys! And supporting listeners, your mugs are on the way!***

Episode 100 IronRadio - Guest Jude Howe Topic Kettlebells vs Barbells Apr 14, 2011

Phil and Fortress talk to Jude Howe about not giving up the barbell - even when you're really into kettlebells. Also tune in for our Vegas seminar specifics! The Q and A seminar in Vegas will take place just a day before the ISSN meeting, so book your flight early to catch both. ***Finally, we'd like to continue a new section here in our feed notes - appreciation of deserving listeners. Here's a hearty thanks to some of our newest supporting members and donors, like Jill, Marc, Joseph, and Seth, for stepping up to help us improve Internet media for bodybuilders and strength athletes. Fifty thanks, guys! And supporting listeners, your mugs are on the way!***

Episode 99 IronRadio - Guest Dr. Joey Antonio Topic Supplement Controversies Apr 06, 2011

Lonnie and Fortress (a little) talk to postdoc-trained sports nutrition authority Joey Antonio about some of the "sacred cows" (myths and dogma) surrounding dietary supplements. Are they truly reserved for use only after one's diet is pristine? Does industry corrupt or enable proper research on sports supplements? Do professional sports nutrition groups work together enough to help the public on these issues? Time to get the skinny! ***Finally, we'd like to continue a new section here in our feed notes - appreciation of deserving listeners. Here's a hearty thanks to some of our newest supporting members and donors, like Jill, Marc, Joseph, and Seth, for stepping up to help us improve Internet media for bodybuilders and strength athletes. Fifty thanks, guys! And supporting listeners, your mugs are on the way!***

Episode 98 IronRadio - Guest Kelly Starrett Topic Self Care for Performance Mar 30, 2011

Phil, Rob and Lonnie talk to physical therapist and strength coach Kelly Starrett about simple things that simultaneously enhance self care AND surprisingly add up to boost your lifts. Can you really do simple but critical things that boost performance as soon as tomorrow or even in just a few hours? What's a common feature of ergogenic interventions, from creatine to sodium ingestion to glycerol to carb loading to anabolic steroids? Listen and learn! ***Finally, we'd like to continue a new section here in our feed notes - appreciation of deserving listeners. Here's a hearty thanks to some of our newest supporting members and donors, like Jill, Marc, Joseph, and Seth, for stepping up to help us improve Internet media for bodybuilders and strength athletes. Fifty thanks, guys! And supporting listeners, your mugs are on the way!***

Episode 97 IronRadio - Guest Scott Mendelson Topic Big Benching Mar 23, 2011

Rob, Phil and Jon talk to The king of the bench press, Scott Mendelson. From support gear to accessory work to technique to some harsh words for the Westside lifters, Scott lays it down. Tune in to hear from one of the best bench pressers in history. ***Finally, we'd like to continue a new section here in our feed notes - appreciation of deserving listeners. Here's a hearty thanks to some of our newest supporting members, like JR, Jon, and Seth, for stepping up to help us improve Internet media for bodybuilders and strength athletes. Fifty thanks, guys! Your mugs are on the way!***

Episode 96 IronRadio - Guest John Davies Topic Functional Training Mar 16, 2011

Phil, Rob and Lonnie talk to Coach John Davies about true functional training. How much do traditional weight room movements transfer into on-the-field performance? What does functional training boil down to and how do you incorporate it? Have you been bamboozled by corporate influence, causing you to miss the point? The truth is simpler than you think! Tune in for some great education, consumer advocacy and opinion. ***Finally, we'd like to start a new section here in our feed notes - appreciation of deserving listeners. Here's a hearty thanks to some of our newest supporting members, like JR, Jon, and Seth, for stepping up to help us improve Internet media for bodybuilders and strength athletes. Fifty thanks, guys! Your mugs are on the way!***

Episode 95 IronRadio - Guests Layne Norton and Ben Hartman Topic Natural Bodybuilding Mar 09, 2011

Lonnie, Rob and Phil catch up with natural pro bodybuilders Layne Norton and Ben Hartman, despite Skype's inability to obey our commands. Then Ben educates us on how the term -natural- differs from terms like legal, drug tested, etc. What equals natural? How do natural bodybuilders prepare differently for a competition? How do they make money, if any, from their sport? Tune in and find out! ***Finally, we'd like to start a new section here in our feed notes - appreciation of deserving listeners. Here's a hearty thanks to some of our newest supporting members, like JR, Jon, and Seth, for stepping up to help us improve Internet media for bodybuilders and strength athletes. Fifty thanks, guys! Your mugs are on the way!***

Episode 94 IronRadio - Guest BILL PEARL Topic Perceptions of Bodybuilders Mar 02, 2011

Anyone in the iron game should listen closely to this guest for their own sake. Rob, Phil and Lonnie talk with bodybuilding legend Bill Pearl, now 80 years old, about how society perceives bodybuilders, whether or not the opinions are correct, and how bodybuilders should handle themselves. Bill also touches on his master work - a book on strength and muscle building throughout human history. Bill, thank you sir, for being a hero to us all.

Episode 93 IronRadio - Topic The Iron Radio Sphincter Awards! Feb 23, 2011

After some breaking news blurbs, Lonnie, Rob and Jon Mike nominate some of the least legitimate and cheesiest things in the fitness industry for Iron Radio Schincter Awards. What's the cheesiest advertisement we've seen or heard? Which dietary supplements or pieces of exercise equipment are laughable? What embarrassing events have happened in bodybuilding that are worthy of tounge-in-cheek derision? Tune in and find out!

Episode 92 IronRadio - Topic The Get-swole 72 Supplement Breakthrough! Feb 16, 2011

Phil fills in for us all with a special insider scoop and interview! Jesse Burdick reveals juicy secrets behind the Get-swole 72 supplement breakthrough! Don't be afraid of gaining four inches on your guns in a few days.

Episode 9 Experiments vs Experience 2.0 What makes one competitive in powerlifting II Feb 09, 2011

Rob (Fortress) and Lonnie answer a question specific to powerlifting... What exactly is competitive status? From performance classifications (Elite, Masters, Class I, II, III, IV) to drugs, to support gear, a ton of info. gets shared. Can YOU compete and break into one of these powerlifting categories? Can you go to the top of them without drugs OR gear? Time to get an idea. Opinions and science fly everywhere in this episode, as usual. ***THIS IS NOT THE FLAGSHIP IRON RADIO PODCAST, BUT A DIFFERENT SHOW THAT WILL SOMETIMES APPEAR***

Episode 91 IronRadio - Topic Training: Why do you do it? Feb 02, 2011

After some breaking news blurbs, Lonnie, Rob and Phil spill the beans about their own origins and motivations. How and why did these salty dogs and veteran competitors become "lifers"? What moves someone from his or her initial exposure to lifting, toward fully embracing the lifestyle? There are some commonalities that you may identify with!

Episode 90 IronRadio - Topic Intangible Training Skills Jan 26, 2011

Lonnie, Rob and Phil talk about the hidden intangibles of training in the iron game. Questions abound! What are these skills? Can they help you determine when to push forward versus call it a day in the gym? Will they ever help you decide when to eat big, pick a competition date, or train around an injury? Can YOU develop these skills of bodily and psychological hyper-perception? Get these questions answered in a way that can't be found on the pages of a magazine or textbook. (We do not get hokey but instead try to explain with anecdotes and professional opinions.)

Episode 89 IronRadio - Guest Powerlifter Chad Aichs Topic Proper Form Jan 19, 2011

Rob, Phil and Lonnie talk with champion powerlifter Chad Aichs. This dude is outrageously strong - 1000+ lb. squats, 800+ lb. bench presses and other insanity. How does he do it? Partly it's proper form - and he's not kidding when he says this. How do you get form like this giant powerhouse? Who do you turn to and who do you avoid? Listen and learn. Plus, we discuss how this relates to bodybuilding and regular gym goers who just want to be big and strong.

Episode 88 IronRadio - Guest Physicist John Keifer Topic Energy Balance Jan 12, 2011

Lonnie, Rob and Vegas-Phil talk with physicist-turned-physiologist John Keifer. He discusses his background and his diet books. Can you really get ripped gulping down doughnuts at night? How on earth would THAT happen? Find out if this approach to dieting is beautiful or bupkiss! Also tune in to learn the truth about how energy balance -calories in versus calories out- actually operates in the real world. This could answer why you're not gaining or losing as planned!

Episode 87 IronRadio - Guest Ian King Topic Ripped versus Fit versus Skinny Jan 06, 2011

Phil, Lonnie and Rob talk with Coach Ian King about his background, his thoughts on the fitness industry versus athletics and on the obsession with leanness and how it can be a problem in sports, including bodybuilding itself! How ripped should YOU be? Are the Americans leading the whole bloody world down the primrose path of abs-at-all-costs? Find out! Note: Please forgive the change in audio quality about minute 28; a Skype glitch altered the recording process but with Ian's help we emerged victorious!

Episode 86 IronRadio - Year-end review and look forward Dec 31, 2010

Again on the road, we forge onward. Phil, Lonnie and Rob talk about compteting and about past and future guests as they do a year-end funds drive. In a sense we are like Public Radio; please help us stay on the air by going to www.IronRadio.org and clicking the DONATE button. And a big Holiday Thank You for helping us grow so much!

Episode 85 IronRadio - Guest Jesse Burdick Topic Drop Sets Dec 24, 2010

We made it! This Holiday episode was patched together RAW and UNCUT on the road with a little netbook. Such is our mania. Phil, Lonnie and Rob talk to power athlete Jesse Burdick about drop sets, among other stuff. Then we do a year-end funds drive. In a sense we are like Public Radio; please help us stay on the air by going to www.IronRadio.org and clicking the DONATE button. And a big Holiday Thank You for helping us grow so much!

Episode 8 Experiments vs Experience 2.0 What makes one competitive level in strength sports Dec 17, 2010

Jon Mike and Lonnie answer the question, What exactly equals competitive status in amateur powerlifting and strongman? Textbook science on physical strength norms from the average population get compared to more rigorous rules of thumb for competitors. Are YOU strong enough to compete? Find out! Also check out a new, second part of the show from Phil and Mark Bell on power sport events.***THIS IS NOT THE FLAGSHIP IRON RADIO PODCAST, BUT A DIFFERENT SHOW THAT WILL SOMETIMES APPEAR***

Episode 84 IronRadio - Guest John Schaeffer Topic Frequency Training Dec 09, 2010

Phil, Lonnie and Rob hear from Johnny -Pain- Schaeffer. He talks about his background, garage lifting, injuries, etc. Then there's some discussion on how much frequency and volume are really needed for rapid physical change. There's a difference between overtraining and just being a wus. ***NOTE: We are about to start our Winter Iron Radio fund raiser / donation drive. In a sense we are like Public Radio; please help us stay on the air by going to www.IronRadio.org and clicking the DONATE button. Thanks - fifty times!***

Episode 83 IronRadio - Guest Geoff Starling Topic Surgery Bounce-back Dec 02, 2010

Phil, Lonnie and Rob talk with one brave and positive dude - Geoff Starling. He's a trainer and professional coordinator of other trainers but also a man who's bounced back from some major surgeries. Feeling a little sorry for yourself for having been injured or ill? It's natural but you can also rise above it... like Geoff.

Episode 82 IronRadio - Guest Dan John Topic Gym Talk Nov 18, 2010

Phil, Lonnie and Rob talk shop with strength coach Danny John. Find out what prinicples make Dan such a popular - and successful - coach and speaker. For those few who don't know about Dan, now you will. This guy is the kind of authentic mentor and coach to whom we would like our own sons exposed. It's mostly just gym talk this time around but that's the point! Not everyone lives in a place where power sports and bodybuilding are popular enough to supply this kind of thing. Surrounding yourself with positive, informed gym buddies is as easy as downloading the show.

Episode 81 IronRadio - Guest Mark Bell Topic Starting a Power Mag Nov 11, 2010

Phil, Lonnie and Rob talk shop with powerlifter and new magazine editor Mark Bell. First he talks about his background and his new invention. Then we talk journalism in the strength world. How does a magazine begin? How does one get it distributed in big retail stores? Can powerlifting and bodybuilding coexist on its pages? Find out! Also, academically minded listeners should surf to Iron Radio.org and check out a NEW listener commentary by sociology grad student Jaya Dixit.

Episode 80 IronRadio - Guest Layne Norton Topic Leucine and Bodybuilding Nov 04, 2010

This time, Lonnie, Phil and Rob talk to newly-minted PhD Layne Norton about his background in bodybuilding and his lab experiences with protein and the amino acid leucine. Listen-in for tips on how to use this protein-synthetic amino acid properly, right from the horse's mouth. Also, academically minded listeners should surf to Iron Radio.org and check out a NEW listener commentary by sociology grad student Jaya Dixit.

Episode 79 IronRadio - Guest David Whitley Topic Training Principles Oct 28, 2010

NOTE - Audio quality is low this time but we are MOVING THIS SHOW TO SKYPE IN NOVEMBER. Tune in for far better audio quality as soon as we get Fortress to buy a mic headset. This time, Phil, Rob and Lonnie talk to strongman David Whitley about the history of strongmen and about training principles versus training methods. Also, academically minded listeners should surf to Iron Radio.org and check out a NEW listener commentary by sociology grad student Jaya Dixit.

Episode 78 IronRadio - Guest Chris Shugart Topic Pulse Fasting Oct 24, 2010

Lonnie, Phil, and Fortress talk to T-Nation Editor Chris Shugart about his latest - and dramatic - take on near-fasting while preserving muscle mass. Is there a way to actually feel okay while eating almost nothing, all the while torching fat and leaving hard-won muscle alone? Listen to the conversation and you decide! Plus, listen to the announcement at the end of the show about our final week of the Most Intersting Contest in the World. Prizes like Iron Radio mugs and pricey nutrition textbooks could be yours. Finally, academically minded listeners should surf to Iron Radio.org and check out a NEW listener commentary by sociology grad student Jaya Dixit.

Episode 77 IronRadio - Guest Listener Call-in Topic Addressing Multiple Goals Oct 14, 2010

Phil, Lonnie and Fortress talk to an Iron Radio listener about addressing simultaneous fat loss and strength goals. Which takes precedence? Which comes first? Find out what we think about training, diet, personal approaches to goal setting, etc. There are also news blurbs about exercise and nutrition conferences and other online info.

Episode 76 IronRadio - Guest Mike Nelson Topic Metabolic Inflexibility Oct 07, 2010

Lonnie, Phil and Fortress talk to researcher and doctoral candidate Mike Nelson about how the body adapts toward carbohydrate versus fat usage. Is it best to metabolize both with equal ease? Diet and exercise methods for teaching the body to lean in one direction or the other get discussed. There are also news blurbs about exercise and nutrition conferences and other online info.

Episode 75 IronRadio - Topic News and Announcements Sep 30, 2010

Iron Radio is brief this week but we weren't about to serve up nothing on our 75th episode. Listen in for news and announcements ranging from competitions to business to upcoming meetings to research on caffeine.

Episode 74b IronRadio - Topic Mr. Olympia Coverage Sep 25, 2010

Iron Radio this week comes to you on SATURDAY, live from the Mr. Olympia weekend in Las Vegas with special guest and industry scientist, David Barr. The live reporting and conversation range from behind-the-scenes info. from the strongman scene to bodybuilding to supplements to various vendors and after-hours parties. The episode will be published on iTunes and Podcast Alley, as always, following the live show.

Episode 74a IronRadio - Topic Mr. Olympia Coverage Announcement Sep 23, 2010

Dr. L simply announces that Iron Radio this week will not be Thursday but SATURDAY, live from the Mr. Olympia weekend in Las Vegas. Tune in via our live call (see our Facebook page for details) Saturday, Sept. 25 at 4:00 PM Eastern Time. Phil will be reporting and should have a few guests as well as updates on the various competitions. The episode will be published on iTunes and Podcast Alley, as always, following the live show.

Episode 73 IronRadio - Topic The Most Interesting Gym Machines Sep 16, 2010

We don't often use machines, but when we do we prefer... Rob, Phil and Dr. L talk shop about the most interesting gym machines they've come across in their travels. What weirdness is good and not so good? What does research say about injuries on machines versus free weights? When does Phil use wrist straps? How often does Fortress sleaze around the leg extension machine? Get in on our discussion ***AND WIN STUFF*** by calling us at 206-203-3798 and telling us what YOU prefer. Let other listeners drink from the fountain of your experience. Stay thirsty, my friends.

Episode 72 IronRadio - Guest Graeme Thomas Topic Calorie Counting Sep 09, 2010

Lonnie, Rob and Phil talk with exercise physiologist and nutrition professional Graeme Thomas about how nutrition and exercise science get twisted around, somewhere between the original (good) science and the mistaken public message that consumers receive. Frustrated folks who are calorie counters are a good example. What else in the modern world could be making us fat? How do you narrow-down which nutrients help versus harm you or how to train? Find out.

Episode 71 IronRadio - Topic Eat (Big) with a Plan Sep 02, 2010

Phil, Lonnie, Rob and Charles talk about eating for strength and size like a bull's (a Fortress analogy). How much does it take? How is Fortress chowing his way to over 290 pounds and how is Lonnie approaching a clean bulk toward 215, knowing he's 41 and the fat will have to come off come January? Why is Phil unafraid of buckets of barbeque? Learn how to eat for size and even pull back on gym time without fear and fret. ***NOTE: Have you noticed? Iron Radio.org now records live on THURSDAYS at 2:00 PM Eastern Standard Time. This will not affect those who tune in to the pre-recorded shows via iTunes or Podcast Alley.

Episode 70 IronRadio - Guest Gray Cook Topic Functional Movement Screens AND Knowing professional limts Aug 26, 2010

Phil, Lonnie and Rob talk with Physical Therapist Gray Cook, this time about adding functional movement screens to fitness assessments - and later in the show also about strength professional scope of practice and referrals. ***NOTE: Have you noticed? Iron Radio.org now records live on THURSDAYS at 2:00 PM Eastern Standard Time. This will not affect those who tune in to the pre-recorded shows via iTunes or Podcast Alley.

Episode 69 IronRadio - Guest Jon Mike Topic Weekly training split routines Aug 19, 2010

Lonnie and Phil talk with doctoral student and strongman athlete Jonathan Mike about the science and application of various weekly training regimes. Surely intermediate and advanced guys cannot exercise their whole body every day. So what comes next? And how much of what we do has a real scientific basis? There's a specific focus on the number of days per week one should lift. We also discuss how to divide up your week - by specific body parts and muscle groups versus splits based on various exercise movements and strongman field events. ***ALSO NOTE: IronRadio.org will has moved to recording live episodes on THURSDAYS. This will not affect those who tune in to the pre-recorded shows via iTunes or Podcast Alley.

Episode 68 IronRadio - Topic What its like to compete in strength sports Aug 13, 2010

Lonnie, Rob, Phil and Charles discuss what its like to actually compete in various strength sports. This one can be helpful for listeners intrigued but not experienced at strength and bodybuilding competitions. From the initial trigger to get competitive to jitters the night before to how we look at the competition, to how frequently we think one should compete, there's lots of first hand advice and information here. Listen for a little smart alek Arnold parody when Dr. L gets romantic notions about his competitions. ***ALSO NOTE: IronRadio.org will be moving to recording live episodes on THURSDAYS starting at the end of August. This will not affect those who tune in to the pre-recorded shows via iTunes or Podcast Alley.

Episode 67 IronRadio - Guest Garrett Smith Topic Nightshade Foods and Joint Pain Aug 06, 2010

Phil, Lonnie and Rob talk to Naturopath Garrett Smith about a theoretical relationship between nightshade plant foods like tomatoes, potatoes, eggplant or hot pepper and joint pain and inflammation. (Many lifters are familiar with joint pain! Could you be genetically susceptible to this potential dietary influence?) This is a controversial topic that crops up every so often among lay audiences and actual mechanisms behind any problems with these fruits and veg are unknown. Plus, there are good things about these foods like potassium, fiber and even prevention of prostate cancer, so keep an open but critical mind. Lots of speculation and anecdotal evidence in this episode on a possible connection that has little documentation in the scientific literature.

Episode 7 Experiments vs Experience 2.0 What makes one competitive level in bodybuilding Jul 30, 2010

Rob and Lonnie answer the question, What exactly equals competitive status in amateur bodybuilding? Hard science on physical size norms from competitors and pragmatic opinions on competitive size and cred are discussed. Are YOU big enough to compete? Find out! THIS IS NOT THE FLAGSHIP IRON RADIO PODCAST, BUT A DIFFERENT SHOW THAT WILL SOMETIMES APPEAR

Episode 66 IronRadio - Guest Photographer Brian Moss Topic Bodybuilding Culture, Changes, Photography Jul 23, 2010

Phil, Rob and Lonnie stroll down memory lane with Brian Moss, about the essence of bodybuilding in the 70s, 80s and 90s, the popularity of Better Bodies Gym (remember those shirts?), and tales from backstage and in the photography studio.

Episode 65 IronRadio - Guest Dr. John Berardi Topic Starting an Exercise-Nutrition Coaching Business Jul 16, 2010

Lonnie, Phil and Rob chat with exercise-nutrition-lifestyle entrepreneur John Berardi about his background in strength sports and about tips for others wanting to get into the healthy lifestyle business. Mission statements, marketing, education, competitive cred and other important considerations get discussed.

Episode 64 IronRadio - Topics Gym Achievements, Behind the Scenes of Sports Supplement Industry Jul 09, 2010

Rob, Lonnie, and Phil get carried away with some gym talk, then get down to the gritty business of discussing first hand tales of the dietary supplement industry. If you're a supplement enthusiast, some of these true tales and consumer tips are must-listens.

Episode 63 IronRadio - Guest Dr. Mauro DiPasquale Topic Carb Cycling, Powerlifting Jul 02, 2010

Rob, Lonnie, Phil and Charles talk with Dr. Mauro DiPasquale about carb phases throughout each week and about how powerlifting has progressed - or not - over the years. PLUS, we announce the winner of our June Nutrition Stories contest!

Episode 62 IronRadio - Guest Dr. Peter Lemon Topic Latest Research, Hosting Health and Nutrition Symposia Jun 25, 2010

Lonnie, Charles, Phil and Fortress learn from world-famous Dr. Peter Lemon (Lonnie's former mentor) about his recent research on vibration training, high-intensity interval training for fat loss, fish oils, protein and more. Dr. Lemon then offers tips on hosting your own public symposium for nutrition and exercise enthusiasts. PLUS, listen as Lonnie and Fortress discuss details on our Summer Nutrition Stories contest!

Episode 61 IronRadio - Guest Alwyn Cosgrove Topic Success in the Gym Business Jun 18, 2010

Charles, Lonnie, Phil and Fortress talk with Alwyn Cosgrove about the gym and personal training business. There is also a bonus segment at the end on what alcohol does to muscle tissue and hormones. PLUS, listen as Lonnie and Fortress discuss details on our Summer Nutrition Stories contest!

Episode 60 IronRadio - Guest Bryan Kavanagh Topics Alcohol PLUS Breaking Training Rules Jun 11, 2010

Phil, Charles and Fortress talk with Bryan Kavanagh about everything from fat loss to martial arts to alcohol to breaking training rules on purpose. Also listen as Fortress announces details on our Summer Nutrition Stories contest!

Episode 59 IronRadio - Guest Rachel Cosgrove Topic Women's Training Jun 04, 2010

Phil, Charles and Fortress discuss the training of women with Rachel Cosgrove. Also listen as Fortress announces details on our Summer Nutrition Stories contest!

Episode 58 IronRadio - Guests from Crossfit Centers Topic Small Group Training May 28, 2010

Phil, Charles and Fortress discuss personal training in small groups with their Crossfit guests.

Episode 57 IronRadio - Guest Andy Slagle Topic Whey Protein for Lifters May 21, 2010

Phil, Fortress, Charles and Lonnie discuss whey protein and big eating using whole foods for muscular gains.

Episode 56 IronRadio - Topic Fitness and Nutrition Fundamentals PLUS Crazy Gym Stories May 14, 2010

Lonnie, Charles and Fortress discuss a listener email about the "you know" aspects we sometimes take for granted, like the definition of fitness, fundamental exercise prescription, eating to support your training, protecting yourself as a fitness consumer, etc. PLUS, at the end of the episode the guys share crazy gym stories they've seen over the years.

Episode 55 IronRadio - Topic Beginning Your Fitness Transformation May 07, 2010

Charles, Lonnie, Phil and Fortress discuss a listener email question about overcoming barriers when starting to transform your body and embark on a path to greatness. All kinds of tips here on goal setting, motivation, rewarding yourself and more.

Episode 6 Experiments vs Experience 2.0 Bonus Episode Complete Thailand-Japan Travelogue Apr 30, 2010

Finally Dr. L has finished editing the complete presentation logging his travels to Japan and Thailand; plenty of nutrition science here from the ICN International Conference (coffee, leucine, protein, etc.) along with food logs and other stuff. Photos and a full article can be found in the article library at www.ironradio.org. If you've wondered what it is like to undertake science travel check out this 45 min. episode. THIS IS NOT THE FLAGSHIP IRON RADIO PODCAST, BUT A DIFFERENT SHOW THAT WILL SOMETIMES APPEAR

Episode 53 IronRadio - Guest Robert Dos Remedios Topic Vegetarian Lifting Apr 23, 2010

Charles, Phil, Rob and Lonnie interview Robert Dos Remedios about his background and lifestyle as well as his thoughts on vegetarian strength training.

Episode 52 IronRadio - Guest Michael Hartman Topic Exercise Science and Coaching Apr 16, 2010

Charles, Phil and Rob interview Dr. Michael Hartman about the field of exercise science and how it relates to coaching. Also listen as Fortress finally announces the winners of our TRIVIA CONTEST!

Episode 51 IronRadio - Guests Nathan Hinks and Scott Welch Topic New Muscle Insider Magazine Apr 09, 2010

Rob interviews Nathan and Scott, the forces behind the new Muscle Insider magazine. Also listen as Fortress nitpicks over the winners of our 50th EPISODE TRIVIA CONTEST!

Episode 50 IronRadio - Guest Derek Poundstone Topic Being a Strongman Apr 02, 2010

Rob, Lonnie, Phil and Charles talk to pro strongman athlete Derek Poundstone about his training, eating, favorite events and more. Also listen at the end for last minute details on our 50th EPISODE TRIVIA CONTEST!

Episode 49 IronRadio - Topic All Guys Think They Can Lift Mar 26, 2010

Rob, Lonnie, Phil and Charles ponder why seemingly all males believe they can lift properly. Also listen in for last minute details on our TRIVIA CONTEST!

Episode 48 IronRadio - Guest Anthony Almada Mar 19, 2010

Rob, and guest host Jon Mike, talk with supplement scientist Anthony Almada. Listen in for details on our TRIVIA CONTEST

Episode 47 IronRadio - Guest Mario Mavrides returns Mar 12, 2010

Rob, Charles and Phil talk with bodybuilder Mario Mavrides once more.

Episode 46 IronRadio - Guests Brett Jones and Gray Cook Topic Kettlebells Mar 05, 2010

Rob, Charles and Phil talk with kettle bell informational product developers Brett Jones and Gray Cooke about get-ups and Gray's awesome hair.

Episode 5 Experiments vs Experience 2.0 Feb 26, 2010

This week Dr. L and doc student Jon Mike finish their discussion of what may be the stickiest listener question ever: How bad are anabolic steroids, really?; THIS IS NOT THE FLAGSHIP IRON RADIO PODCAST, BUT A DIFFERENT SHOW THAT WILL SOMETIMES APPEAR

Episode 44 IronRadio - Guests Mike Nelson and Sean Casey Topic Strength and Nutrition Blogging Feb 19, 2010

Lonnie, Charles, Rob and Phil talk with strength and nutrition science bloggers Mike Nelson and Sean Casey about What blogs do for Internet fitness culture, why their niche content is great, how to create and search for them, and how to network a blog to get your word out.

Episode 43 IronRadio - Guest Jim Wendler Topic Powerlifting Feb 12, 2010

Charles, Rob and Phil talk with popular powerlifter Jim Wendler about structuring routines and more; listener Q and A follows.

Episode 42 IronRadio - Guest Nick Burd Topic Optimal Lifting Intensity and Volume Feb 06, 2010

Lonnie and Rob talk with scientist Nick Burd about the single best lifting intensity and number of sets to max-out protein synthesis (muscle gains).

Episode 41 IronRadio - Guest "70s Big" Jan 29, 2010

Rob, Charles and Phil talk with the minds behind this retro approach to building size.

Episode 40 IronRadio - Guest Ian Graham Topic Training and Eating Differences Around the Globe Jan 22, 2010

Rob, Charles and Phil talk with track and field - and physique - expert Ian Graham about Irish and global fitness and eating trends.

Episode 4 Experiments vs Experience 2.0 Jan 16, 2010

Bonus Episode! This week Dr. L and doc student Jon Mike continue to answer what may be the stickiest listener question ever: How bad are anabolic steroids, really?; THIS IS NOT THE FLAGSHIP IRON RADIO PODCAST, BUT A DIFFERENT SHOW THAT WILL SOMETIMES APPEAR (Iron Radio had technical glitches this week.)

Episode 39 IronRadio - Topic Best and Worst of the Decade Jan 08, 2010

Lonnie, Rob, Charles and Phil review 2009 and a whole decade of bests and worsts in the sports nutrition and strength industry.

Episode 3 Experiments vs Experience 2.0 Dec 12, 2009

This week Dr. L and doc student Jon Mike start to answer what may be the stickiest listener question ever: How bad are anabolic steroids, really?; THIS IS NOT THE FLAGSHIP IRON RADIO PODCAST, BUT A DIFFERENT SHOW THAT WILL SOMETIMES APPEAR

Episode 37 IronRadio - Guest Jason Pegg - Topic Workout Length Dec 11, 2009

Rob, Charles and Phil talk with powerlifter Jason Pegg about his training, about optimal training session length and even about politics!

Episode 36 IronRadio - Guest Chris Shugart - Topic Internet Bodybuilding Nov 27, 2009

Lonnie, Rob, Charles and Phil talk with Internet bodybuilding veteran Chris Shugart about the state of things on the web. Tons of tips in this episode, too!

Episode 35 IronRadio - Guest BILL PEARL - Topic History of Bodybuilding Nov 12, 2009

Rob, Charles and Phil talk with bodybuilding legend Bill Pearl! A must-listen for young guys who want to learn what bodybuilding is really about from the master.

Episode 34 IronRadio - Guest Mark Rippetoe - Topic New Basic Barbell Certification, etc. Oct 30, 2009

Rob, Charles and Phil talk with strength industry veteran and gym owner Mark Rippetoe.

Episode 33 IronRadio - Guest Mario Mavrides - Topic Mario returns Oct 23, 2009

Rob, Charles and Phil talk with bodybuilder Mario Mavrides.

Episode 2 Experiments vs Experience 2.0 ***Special Edition*** Oct 09, 2009

This week a special edition E vs. E will include travelogue updates from a research trip to Bangkok, Thailand; THIS IS NOT THE FLAGSHIP IRON RADIO PODCAST, BUT A DIFFERENT SHOW THAT WILL SOMETIMES APPEAR

Episode 32 IronRadio - Guest Josh Henkin - Topic Odd Training Implements Sep 18, 2009

Rob, Charles and Phil talk with training expert Josh Henkin about odd lifting implements, among other stuff.

Episode 31 IronRadio - Guest Sarah Robles - Topic 3x Weekly Progress Sep 10, 2009

Rob, Charles and Phil talk with weightlifter Sarah Robles about her background and about weekly frequency in the gym.

Episode 30 IronRadio - Guests Chris Drummond and Mario Mavrides - Topic Fast vs Slow Movements Sep 04, 2009

Rob, Charles and Phil talk with bodybuilders Chris Drummond and Mario Mavrides about repetition speed.

Episode 29 IronRadio - Guest Carl Lanore - Topic Metabolic Health and Wellness Aug 28, 2009

Phil, Charles and Rob talk with Super Human Radio host Carl Lanore about his thoughts on recent research and metabolic health and wellness.

Episode 28 IronRadio - Guest Keats Snideman - Topic Bilateral vs Unilateral Training Aug 21, 2009

Phil, Charles and Rob talk with expert trainer Keats Snideman about training muscle groups "on both sides at once" or more singularly.

Episode 27 IronRadio - Guest Nia Shanks - Topic Making Training and Nutrition Fit Aug 18, 2021

Rob, Phil and Lonnie talk with trainer Nia Shanks about her powerlifting and about individualizing one's lifting and eating.

Episode 26 IronRadio - No Guest - Topic Open Q and A Jul 31, 2009

Rob, Phil and Charles talk with Facebook listeners.

Episode 25 IronRadio - Guest Ben Hartman - Topic Bodybuilding in Fitness Centers Jul 24, 2009

Rob, Lonnie, Phil and Charles talk with competitor Ben Hartman about his background and about muscle sports in rec centers.

Episode 24 IronRadio - Guest Jimmy Smith - Topic Psych Benefits of Training Jul 17, 2009

Rob, Phil and Charles talk with Jimmy Smith about the psychology of lifting and other goodness.

Episode 23 IronRadio - Guest Danny John - Topic Analysis Paralysis Jul 10, 2009

Lonnie, Rob, Phil and Charles talk with coach Dan John about his new book and his philosophies on simplicity.

Episode 22 IronRadio - Guest Lou Schuler - Topic Bodybuilding Media Jun 26, 2009

Lonnie, Rob, Phil and Charles talk with journalist Lou Schuler about his background and about bodybuilding media.

Episode 21 IronRadio - Guest Mike Robertson - Topic Mobility in Sport Jun 19, 2009

Rob, Phil and Lonnie talk with Mike Robertson about his strength coaching and about mobility in strength sports.

Episode 20 IronRadio - Guest Leigh Peele - Topic Fitness Industry Jun 12, 2009

Rob, Charles and Phil talk with NASM-certifed "lifestyle helper" Leigh Peele about about whether the fitness industry is degrading or improving.

Episode 19 IronRadio - Topic Squatting and Deadlifting Aug 18, 2021

Lonnie, Rob, Charles and Phil talk about when and how to schedule squatting and deadlifting sessions.

Episode 18 IronRadio - Guest Keith Shimon - Topic Self Care During Training May 29, 2009

Lonnie, Rob, and Charles talk with Keith shimon about massage therapy and self care during strength training.

Episode 17 IronRadio - Guest Jon Porman - Topic Pain and Performance May 22, 2009

Lonnie, Rob, Charles and Phil talk with Chiropractor Jon Portman about lasers, subconscious limits, and about pain. NOTE: Controversial, explorational chiropractic techniques herein.

Episode 16 IronRadio - Guest Swager Strength - Topic Strongman Training for Sports May 15, 2009

Lonnie, Rob, Charles and Phil talk with Swager Strength guys about their business and about strongman training relative to other sports

Episode 15 IronRadio - Guest Patrick Ward - Topic Stay Lean vs Get Big and Strong Aug 18, 2021

Lonnie, Rob, Charles and Phil talk with Pat about his new business and about realistic weight gain efforts

Episode 14 IronRadio - Guest Nick Nilsson - Topic Your Relationship with Exercise Aug 18, 2021

Lonnie, Rob, Charles and Phil talk with Nick about his exploration of training methods and about people's relationship with exercise

Episode 13 IronRadio - Topic Training for Health vs Competition Apr 17, 2009

Rob, Charles and Phil talk about training for health and longevity vs competition

Episode 12 IronRadio - Guest Troy Anderson - Topic Training with Injuries Apr 17, 2009

Lonnie, Charles and Phil talk with Troy Anderson about his business, and about training around injuries

Episode 11 IronRadio - Guest Dave Tate - Topic Keeping It Simple Apr 10, 2009

Lonnie, Rob, Charles and Phil talk with Dave Tate about his business, and about keeping one's diet and training simple

Episode 10 IronRadio - Guest Mike Nelson - Topic Periodization Aug 18, 2021

Rob, Charles and Phil talk with Mike Nelson about his research, and about periodizing one's training

Episode 9 IronRadio - Guest Shawn Phillips - Topic Training Protocols Mar 27, 2009

Lonnie, Rob, Charles and Phil talk with Shawn Phillips about his web site, book and life, and about setting up training systems

Episode 8 IronRadio - Guest John Godina - Topic Goal Setting Mar 20, 2009

Lonnie, Rob, Charles and Phil talk with John Godina about his facility for shot put athletes, and about behavior-based goal setting

Episode 7 IronRadio - Guest Cassandra Forsythe - Topic Psyching up for the gym Mar 13, 2009

Lonnie, Rob, Charles and Phil talk with Cass Forsythe about her research, recent books and about psyching up for the gym

Episode 6 IronRadio - Guest Pep Wahl - Topic Weight Training Recovery Aug 18, 2021

Lonnie, Rob, Charles and Phil talk with Hardcore Gym Owner Pep Wahl about why his gym churns out champions and about how to recover from heavy training

Episode 5 IronRadio - Guest Jon Doyle - Topic Exercisers vs. Athletes Feb 27, 2009

Lonnie, Rob, Charles and Phil talk with Baseball's strength expert Jon Doyle and about different ways to look at physical activity

Episode 4 IronRadio - Guest Matt Lisk - Topic Build strength for muscle size Feb 20, 2009

Lonnie, Rob, Charles and Phil talk with Burrito Diet author Matt Lisk about his book and about getting strong as a means to hypertrophy...

Episode 3 IronRadio - Guest DJ Satterfield - Topic Muscle Dysmorphia Feb 13, 2009

Lonnie, Rob, Charles and Phil talk with cross-training strength athlete DJ Satterfield about his new hybrid organization and about Bigorexia...

Episode 2 IronRadio - Guest David Barr - Topic How to Get Fat Aug 18, 2021

Lonnie, Rob, Charles and Phil talk with industry insider David Barr about his new books and (tongue-in-cheek) how to get fat...

Episode 1 IronRadio Intros - Topic is Nutrition News Jan 30, 2009

The FIRST episode! Lonnie, Rob, Charles and Phil talk about the need for straight athletic talk, science versus real life training, consumer advocacy, unrealistic expectations versus appreciating real progress, Rob's abs and Phil on YouTube...

Episode 1 Experiments vs Experience 2.0 Lift over 40? Aug 18, 2021

A NEW episode, professor vs powerlifter answering whether heavy lifting can be done over age 40; THIS IS NOT THE FLAGSHIP IRON RADIO PODCAST, BUT A DIFFERENT SHOW THAT WILL SOMETIMES APPEAR

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