Join Iron Radio as Dr. Mike Nelson provides a fascinating review of recent research on optimal protein intake for middle-aged and older adults. Delve into a study by Dr. David Church from the Journal of Nutrition, examining protein turnover with different daily protein intakes in a two-meal pattern. Additionally, explore an in-depth review of metabolic flexibility, focusing on its implications for individuals with type 2 diabetes. Discover key findings and practical insights for optimizing your diet and metabolic health in this informative episode.

01:20 Research Review: Protein Intake Study

04:38 Study Findings and Conclusions

06:19 Practical Implications of Protein Intake

09:01 Metabolic Flexibility Study Overview

12:09 Study Results and Analysis

17:52 Final Thoughts and Next Episode Preview

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

In this episode of Iron Radio, Coach Phil Stevens, Dr. Mike Nelson, and Dr. Lonnie Lowery discuss the latest research on dietary inflammation, highlighting food groups like fruits, vegetables, whole grains, and legumes that reduce inflammation. They contemplate the nuances of omega-6 and omega-3 fatty acids and their impacts on the body. The episode also transitions into a discussion on the lasting impact of passing on knowledge. Phil and Mike share personal experiences and effective strategies for coaching and influencing the next generation, whether in nutrition, fitness, or personal development. This episode is packed with insights on how to make a meaningful difference through mentorship and example.

01:27 Research Paper Discussion: Dietary Inflammation

03:12 Food Groups and Inflammation

05:58 Debate on Red Meat and Dairy

12:18 Starches and Alcohol

16:26 Omega-6 vs. Omega-3 Debate

21:57 Olive Oil and Mediterranean Diet

23:44 Introduction and Break

24:00 Iron Radio Updates

25:10 Dr. Mike's Free Newsletter

26:24 Passing on Knowledge: The Importance of Enjoyment

28:18 Positive Reinforcement in Fitness and Nutrition

31:09 Leading by Example

32:43 The Role of Social Media in Knowledge Sharing

37:25 The Importance of Commitment and Skin in the Game

41:23 Legacy and Impact on Future Generations

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

In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike Nelson, Coach Jerell, and Dr. Lonnie Lowery discuss recent studies on the impact of cold water immersion on muscle protein synthesis and recovery. Dr. Nelson shares insights from a study published in March 2025, examining how post-exercise cooling affects blood flow and amino acid incorporation into muscle tissue. The team debates the pros and cons of cold water immersion, particularly for muscle hypertrophy and recovery, and shares personal experiences and practical applications. Later, they delve into the mind-muscle connection, exploring its use in both bodybuilding and strength training, and how to effectively incorporate this technique into workouts. The conversation wraps up with a discussion on posing in bodybuilding and how internal and external cues affect performance.

01:16 Muscle Protein Synthesis and Cold Water Immersion

08:18 Practical Applications and Public Perception

22:53 Iron Radio Updates and Announcements

25:16 Mind-Muscle Connection: Bodybuilders vs. Athletes

31:08 Effective Rowing Techniques

31:48 The Importance of Slowing Down

35:21 Mind-Muscle Connection

39:11 Neural Reeducation Insights

46:01 Practical Tips for Strength Athletes

51:26 Posing and Performance in Bodybuilding

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