Iron Radio

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!