Iron Radio: Do Supplements Beat Food for Vitamin Status? Wearable Food-Tracking Glasses + HDL, Exercise & Depression

On Iron Radio, hosts Dr. Lonnie Lowery, Dr. Mike T. Nelson, and Coach Phil Stevens discuss Nelson’s Flex Diet Certification and how supplementation topics are integrated due to time constraints, plus his creatine research PDF. They review a new NHANES-based paper (Sternberg et al., May 2026) suggesting supplement use explains more variability in vitamin biomarkers (R² ~3–21%) than reported dietary intake (~0.8–8.8%), while noting limitations like recall bias, low explained variance, and imperfect biomarkers. They then examine a 2021 AIM2 wearable device that detects eating episodes and captures food images with ~83% accuracy, debating research benefits versus privacy and data-broker concerns. Finally, they critique a 2026 cross-sectional study linking physical activity, HDL cholesterol, and lower depression odds, arguing the effect is associative and likely non-causal, and expand into broader concerns about interpreting lipids in athletic populations and medical risk models.

00:00 Show Intro and Hosts

01:05 Flex Diet Cert and Supplements

03:23 Brevity in Science Talks

05:34 Talk Tactics and Backup Slides

08:22 Supplements vs Food Biomarkers

14:04 Vitamin D and Biomarker Limits

15:21 Iron Radio Feed Update

16:32 Newsletter and Book Plug

18:21 Wearable Food Tracking Glasses

21:00 Privacy and Data Broker Fears

23:21 VR Ads and Escape

23:53 Food Illusions and Conditioning

24:27 Research Uses vs Privacy

26:20 Testing Dietary Recall Accuracy

27:39 HDL Exercise and Depression Study

30:29 Is HDL Really Causal

33:21 Selling Results in Titles

35:02 HDL Drugs and High HDL Debate

37:08 Statins Risk Models and Exercise

40:15 Athlete Labs and Wrap Up

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

When Should You Compete Again? Timing Meets, Momentum, and Realistic Goals in Strength & Physique Sports

In this Iron Radio episode, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss how athletes decide what to do next after a meet or show and when to compete again. Phil explains how competition frequency often shifts from many meets per year early on to fewer events as lifters get stronger, older, and need more time to recover and make meaningful progress, sometimes using smaller meets as non-max “training day” run-throughs for clients. Mike describes prioritizing goals to avoid competitions that distract from main objectives, and notes the added challenges in physique sports where frequent shows can create a stressful 6–12 week “gray area” and lead to issues like water retention and inflammation, especially for natural athletes. They emphasize realistic expectations, honest coaching, and the value of outside perspective for planning and psychology.

00:00 Welcome and Hosts

01:18 When to Compete Again

02:07 Phil on Meet Frequency

03:51 Clients and Progress Planning

06:13 Warmup Meets Strategy

07:49 Powerlifting vs Physique Peaks

08:50 Mike on Priorities and Goals

10:51 Physique Sports Gray Zone

16:40 Iron Radio Feed Update

17:52 Mike Nelson Newsletter

18:30 New Supplement Book

19:39 Levrone Transformation Talk

20:16 Setting Realistic PR Goals

21:26 Getting Athletes To Eat

24:03 Dreams Versus Reality

24:33 Choosing Your Strengths

27:50 Managing Warrior Mode

30:41 Why Coaches Matter

32:35 Wrap Up And Disclaimer

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Iron Radio: Why Lifters Need Variety, Play, and “Accidental Exercise” (for Longevity & Brain Health)

In this Iron Radio episode, Coach Phil Stevens, Dr. Mike T. Nelson and Dr. Lonnie Lowery discuss why strength athletes should include variety and recreational movement beyond specialized lifting, especially with aging. Phil cites evidence that most pro athletes were multi-sport as kids and argues that changing activities and training emphases can reduce injury, burnout, and loss of explosiveness. Mike explains the neurological benefits of movement in different planes and chaotic environments (eyes, vestibular system, proprioception), shares the GOAT drill as a warm-up, and suggests options like skateboarding, surfing, tennis, pickleball, juggling, and kettlebell juggling. The hosts emphasize “play,” hiking on real trails, and keeping at least minimal aerobic work so the gap between doing nothing and something doesn’t widen, while also cautioning older trainees to restart old skills at low intensity to protect tissues.

00:00 Welcome and Hosts

01:11 Why Variety Matters

03:56 Purposeful Play Training

05:44 Neuro Coordination Drills

09:31 Show Updates and Feeds

10:42 Newsletter and Book Plug

12:29 Aging Injury Proofing

17:09 Learning New Skills

19:35 Start Slow Stay Safe

21:09 Sprinting Risks and Tissue

23:28 Rebuilding Skills Slowly

24:10 Hiking for Real Movement

25:34 Ground Work and Aging

27:07 Sports as Cardio

28:09 Accidental Exercise Mindset

29:38 Playful Training Tools

31:15 Avoiding Specialization Traps

32:17 Offseason and Aerobic Base

34:06 Minimum Effective Conditioning

37:13 Juggling Desk Breaks

38:22 Flow Trainers and Hacky Sack

39:44 Wrap Up and Disclaimers

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Caffeine vs Paraxanthine, Sleep Quality, and Common Lifter Maladies (Injuries, Blood Work, Apnea, Aging)

On Iron Radio, hosts Coach Phil Stevens and Dr. Lonnie Lowery (with Dr. Mike Nelson traveling) discuss a 2026 JISSN study on caffeine and its main metabolite paraxanthine in 14 male university rowers, finding the caffeine+paraxanthine combo improved 2,000m rowing performance versus placebo while caffeine-containing conditions worsened subjective sleep; they note key limitations including small sample size, subjective sleep measures, and unequal dosing (200 mg caffeine + 200 mg paraxanthine vs 200 mg of either alone). They then shift to “lifter maladies,” focusing on orthopedic issues (Phil’s MCL tear and training through injury), blood work and cholesterol swings, and the role of athlete compliance and monitoring versus gen pop. They also cover sleep apnea prevalence in large lifters, mental standards and training psychology, aging-related risks (ASCVD, prostate enlargement), and compensatory benefits like higher bone density and pain tolerance.

00:00 Show Intro and Hosts

00:59 Paraxanthine vs Caffeine Study

03:18 Study Results and Dose Debate

07:05 Training Timing and Stimulants

07:56 Network Updates and Where to Listen

09:07 Mike Nelson Newsletter Plug

09:45 Lonnie Lowery Book Announcement

10:54 Lifters Maladies Kickoff

11:11 Injuries and Orthopedic Wear

15:16 Aging Athletes and Family Limits

16:43 Blood Work and Health Monitoring

21:15 Mindset and Body Image Standards

23:17 Low Frequency Training

24:42 Sleep Apnea In Lifters

29:02 Exercise Risk Offsets

32:58 Food Health Tradeoffs

35:36 Pain Tolerance Legacy

38:28 Age Chronic Conditions

40:37 Mental Grit Closing

41:42 Sign Off Disclaimer

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Iron Radio: When More Training Isn’t Better—Recovery, Identity, and Avoiding Burnout

Hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss athletes who struggle to take breaks, emphasizing that high-level performers typically have a “release valve” and can relax outside their sport. They explain how training needs change from novice to advanced stages as heavier loads create greater recovery demands, making “less is more,” and note that aging and life stress can further reduce recovery capacity. The conversation covers signs of under-recovery (stale performance, persistently high RPE, reduced motivation, and appetite changes), the risks of overtraining, and strategies like reducing training frequency, coaching instead of doing more, adding hobbies and mindful recreation, proactive recovery practices, and using wearable data cautiously. They also highlight identity issues tied to the gym and the value of a third-party coach for perspective and accountability.

00:00 Welcome to Iron Radio

01:09 Why Athletes Need Breaks

03:05 When More Stops Working

05:10 Tracking Then Letting Go

06:18 Life Stress and Recovery

08:06 Recovery Tools and Hobbies

11:17 Identity Beyond the Gym

13:50 Mindful Play and Metrics

16:01 Show Updates and Links

19:32 Motivation as a Warning Sign

23:27 Discipline Versus Burnout

30:25 Capacity Building Long Term

32:47 Different Types of Recovery

33:40 Wrap Up and Disclaimer

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Iron Radio: Evaluating Online Health Claims, Peer Review, and “Healthy” Protein Debates

Iron Radio hosts Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson discuss a Nature-referenced April 2026 report claiming over two thirds of people across 16 countries believe at least one false or unproven health claim, while noting the survey itself was not peer reviewed and criticizing vague terms like “unproven” and “healthy.” They highlight charged examples such as raw milk and the claim that animal protein is healthier than plant protein, arguing endpoints and context (for whom, compared to what) matter and that meta-analyses depend on study quality. The hosts describe how they assess evidence online, emphasizing skepticism of social media, seeking primary research, and questioning authority without politicizing science, while warning about AI repeating secondary claims. They also share Iron Radio feed updates and mention Nelson’s newsletter and Lowery’s supplements book.

00:00 Show intro and hosts

01:07 Lonnie background and topic setup

02:19 Nature survey on health myths

05:00 Raw milk and loaded language

05:58 Animal vs plant protein debate

08:31 Questioning science and meta-analyses

11:23 Phil on vetting online claims

13:39 Network updates and promos

16:37 Mike on evidence and AI pitfalls

20:16 Controls and compared-to-what

21:10 Finding Topics and Studies

22:29 Test It Yourself First

23:30 Questioning TRT and Root Causes

24:07 Lifestyle Before Prescriptions

26:48 It Depends and Study Methods

27:22 Raw Milk Risk and Sourcing

30:30 Keep Politics Out of Science

33:04 Science Skepticism and Gurus

35:25 AI Literature Reviews and Slop

37:30 Wrap Up and Disclaimer

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Iron Radio: Phil’s Powerlifting Meet Recap—Junior Records, State Records, and Lessons Learned

On Iron Radio, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery recap Phil’s recent powerlifting meet involving his family and athletes. Phil describes weigh-ins, weight cuts, and meet outcomes for his group. His 10-year-old son Odin set new national records but had attempts overturned for small rule violations. His daughter Olivia, coming off wrestling with little meet-specific training, hit all lifts and set a state deadlift record at 365 and then 375 on a fourth record attempt. Lifter Cooper set a state squat record but bombed on bench due to command/technique issues. 15-year-old Max set a state bench record and posted strong squat and deadlift numbers.

Phil’s stepson Nick totaled 1600 with big PRs, training partner Austin went 9-for-9 and set state records, and Phil competed despite knee pain from a tendon issue/Baker’s cyst, managing a 600 squat and a 600 deadlift after a disputed call, while noting bench limitations from triceps/elbow lockout issues. The episode also covers judging strictness for records vs kids, minimal youth gear rules, upcoming meets (July Midwest Junior Championship leading toward higher-level events), and Phil’s plan to shift toward Highland Games while rehabbing and potentially returning to another meet later.

00:00 Show Intro and Hosts

01:32 Meet Day Setup and Weigh Ins

03:32 Odin Sets Records

06:12 Olivia Surprise PRs

08:29 Cooper Bomb Out Lessons

09:36 Max State Record Bench

10:25 Iron Radio Feed Updates

11:36 Newsletter and Book Plug

13:23 Nick Army to Powerlifting

16:10 Phil Knee Injury and Squat Attempts

21:00 Beltless Deadlift Choice

22:05 Red Light Controversy

22:37 Angry Pull at 600

23:33 Meet Vibes and Big Guys

24:46 Knee Update After Meet

25:38 Kids Gear Basics

27:43 Judging Kids and Records

32:11 Next Steps and Highland Games

34:10 Beltless Seven Hundred Plan

38:51 Closing and Disclaimer

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

AI, Coaching, and Accountability: What Fitness Pros Must Know (with Michelle Blakely) | Iron Radio

On this special Iron Radio episode, Dr. Lonnie Lowery hosts fitness professional and AI expert Michelle Blakely, an NSCA-CPT and former USA Weightlifting sports performance coach who recently began a Chief Artificial Intelligence Officer program at the University of Chicago Booth. They discuss how AI is already impacting coaching, programming, nutrition planning, and education, emphasizing that while AI can rapidly generate meal plans and training drafts, coaches remain vital for accountability, community, and human connection.

Blakely advises using AI as a drafting and efficiency tool with a human-in-the-loop to review errors and hallucinations, recommends moving from free to paid AI models for privacy and tracking team use, and argues practitioners must “radically accept” rapid exponential change to avoid a near-term divide between AI-literate and AI-illiterate professionals. The episode also includes updates on Iron Radio’s new distribution channels and related resources.

00:00 Welcome to Iron Radio

00:36 Meet Michelle Blakely

02:09 AI Anxiety to Action

03:27 AI in Education and Coaching

06:03 Accountability Beats Algorithms

10:38 Paid Tools and Privacy

13:57 Governance and Human Oversight

15:24 Show Updates and Resources

18:42 Will AI Replace Humans

23:38 Exponential Change and Adaptation

27:45 Apps vs Real Community

33:23 Wrap Up and Contact Info

35:17 Disclaimer and Sign Off

Michelle Blakely -

• Here is Michelle Blakely's link to jump on a complimentary 15-minute call to discuss any AI questions as offered in the show: https://meetings.hubspot.com/info2033?uuid=64509963-36cf-4737-bd4c-516b5b00b210
• Here is the link to the "48 hours of no AI" article from the New York Times Michelle referenced: https://www.nytimes.com/2025/10/28/style/48-hours-without-ai.html
• PLEASE NOTE: Models are changing rapidly, and new iterations are launching often. In addition to downloading your existing threads and upgrading to the paid version of the model, Michelle also recommends checking your LLM settings to ensure you have selected that your "data is not used to help train the model."

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie