Iron Radio

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!