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

Iron Radio: Popular Peptides in Strength Sports (Sermorelin, TB-500, PEG-MGF) + Show Updates

On Iron Radio, hosts Dr. Lonnie Lowery and Dr. Mike T. Nelson (with Coach Phil Stevens joining later) discuss what an AI scan identified as popular peptides in strength sports, focusing on sermorelin, TB-500, and PEG-MGF. They review purported mechanisms and typical injection use, emphasize limited human data and anti-doping restrictions, and share anecdotes about mixed results—especially for sermorelin and tissue-healing peptides often paired with BPC-157—while raising questions about GH/IGF-1 testing, pituitary responsiveness with age, and product quality from research chemical sources versus compounding pharmacies.

They also touch on movement and brain health, mention Dr. Tommy Wood’s book, note Iron Radio’s updated distribution/feed changes and Mike’s newsletter, and preview Phil’s upcoming meet as he manages knee pain while preparing his 10-year-old son to attempt national-record lifts.

00:00 Welcome to Iron Radio

00:49 Hosts and intros

01:13 Kiteboarding and GoPro

02:05 Movement for brain health

03:11 Treadmill vs real running

03:43 AI peptides overview

05:02 Sermorelin GH booster

12:37 TB-500 tissue repair

19:33 Oral peptides and collagen

22:36 Show updates and promos

25:34 PEG-MGF muscle growth

28:27 Peptide Site Injections

28:51 Phil Joins Peptide Talk

29:31 Tesamorelin Fat Loss Hype

30:28 Standalone Results and Sleep

31:58 Legal Access and GH Tradeoffs

34:22 Pituitary Limits and Testing

36:30 Hormone Spikes vs Real Gains

39:15 Peptide Wild West Risks

41:04 Sourcing and FDA Crackdowns

42:36 Meet Prep and Youth Records

44:53 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: Top 3 Reasons to Compete in Strength & Physique Sports

Hosts Coach Phil Stevens and Dr. Lonnie Lowery discuss their top three reasons to compete in strength and physique sports: competition provides direction and purpose that sharpens training and nutrition through a clear timeline and accountability; it forces honesty and adherence to strict standards under rules, exposing true performance and differentiating meet PRs from gym PRs; and it ends “someday” thinking by offering a tangible “receipt” of achievement via judged results and public performance. Lonnie adds that competing is also a courage test—overcoming fear and being evaluated in public—while both note the importance of using competition anxiety productively and focusing on personal progress. They also emphasize the value of team support and leading by example, especially when coaching and training with others, and encourage listeners to try competing rather than waiting for perfect conditions.

00:00 Iron Radio Intro

00:42 Leg Press Banter

01:20 Why Compete Today

02:01 Reason One Purpose

06:27 Reason Two Honest Rules

09:36 Reason One Courage Test

11:16 Using Fear on Stage

13:09 Crowd Wants You Win

14:00 Stop Waiting Sign Up

14:24 Meet Day Receipts

16:01 Iron Radio Updates

17:11 Newsletter And New Book

18:59 Compete For Yourself

21:58 Chasing Real Greatness

24:50 Team Effort And Coaching

26:51 Final Push To Compete

29:14 Disclaimer 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

Iron Radio: AI’s Impact on Coaching & Peer Review, Urolithin A in Sports Nutrition, and Cold Water Immersion Updates

On Iron Radio, hosts Dr. Lonnie Lowery and Dr. Mike T. Nelson discuss how AI may speed content distribution, assist with business tasks, and potentially replace some lower-level coaches while still lacking context for peer review and research interpretation, raising concerns about regulation, healthcare profit motives, and data-center resource demands. They revisit urolithin A (a gut microbiota–derived metabolite linked to mitochondrial effects), referencing a 2025 Frontiers in Nutrition paper and Mike’s personal and client experiences, noting modest perceived recovery/HRV benefits, high cost, and possible responder differences due to gut conversion. Mike also summarizes a broad review on cold exposure and metabolism across organ systems, highlighting mixed recovery data, evidence that immediate post-hypertrophy cold-water immersion can reduce muscle protein synthesis via reduced blood flow, lack of clear anti-inflammatory marker changes, and practical guidance based on season, logistics, and athlete preference.

00:00 Welcome to Iron Radio

01:13 Mike’s Vegas Mastermind

01:30 AI for Content Creation

03:18 AI Limits and Assumptions

03:57 Peer Review and Academia

05:42 Jobs at Risk in Healthcare

10:23 AI in Coaching and Diets

13:10 Regulation and Data Centers

15:24 AGI Race and Safety

17:36 Urolithin A Research Overview

20:49 Mike’s Experience with UA

22:33 Gut Conversion Variability

22:58 Iron Radio Feed Update

24:10 Free Daily Newsletter

24:48 New Supplements Book

25:57 Postbiotics and Skepticism

28:04 Safety First Testing

29:00 Cold Exposure Review

31:06 Hypertrophy Tradeoffs

35:31 In Season Ice Baths

40:03 Measuring Recovery Reality

43:15 Whole Body Effects

45:51 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