Iron Radio

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!

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!

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!

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!

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!

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.

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!

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!

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!

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.

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!

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!

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!

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.

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!

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!

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!

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!

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!

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!