Urolithin A for Strength & Mitochondria + Avoiding Wearable-Driven Analysis Paralysis

On Iron Radio, Coach Phil Stevens and Dr. Lonnie Lowery discuss Phil’s upcoming meet and a client question about urolithin A, reviewing a 2022 randomized placebo-controlled trial in middle-aged adults showing about 12% strength improvement plus lower inflammation and acyl-carnitines, while noting the results may not apply to trained lifters and that more research is needed; they also explain urolithin A as a postbiotic derived from polyphenol precursors found in foods like berries and nuts, tying it to “eating like an adult” rather than relying on ultra-processed foods. After show updates and promos, they pivot to “analysis paralysis,” arguing that overreliance on perfect programming, wearables, HRV/sleep scores, RPE, and bar-velocity tracking can become a crutch, and emphasizing hard work, trends over time, and performance as the key markers.

00:00 Show Intro and Hosts

00:44 Meet Prep and Records

01:37 Lonnie Updates and ISSN Talks

03:07 Urolithin A Supplement Buzz

04:52 Study Breakdown and Dosing

09:58 Food Sources and Adult Eating

12:36 Break and Network Updates

15:52 Analysis Paralysis in Training

18:29 Grit Over Perfect Metrics

20:29 Real World Meet Chaos

22:25 Stop Over Measuring

22:53 Train With Fire

24:32 Midnight Strap Squats

25:28 Which Metrics Matter

29:03 Trends Beat One Offs

32:08 Be Researcher Athlete

36:20 Use Data Build Habits

37:59 Measurement Error Reality

39:13 Coaching Fatigue Context

40:02 Final Takeaways 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

Caffeine, Polyphenols, and Smarter Training Volume: Total Reps, Fatigue, and Performance

On this Valentine’s Day episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss authenticity in sports nutrition communication, then review an editorial in Current Developments in Nutrition (Buckley et al., with Stu Phillips as senior author) highlighting that “proper” nutrition varies by sport demands. They summarize research in the special issue on athletic performance: four papers on caffeine/coffee showing improvements across aerobic and anaerobic outcomes (power output, time to exhaustion, vertical jump, sprint performance, post-activation performance enhancement), reduced perceived fatigue, and possible benefits to hand-eye coordination, with one paper suggesting ~3 mg/kg may be sufficient versus higher dosing. They also note mixed findings on polyphenols/anthocyanins (including black currant data showing more support for recovery than performance) and mention continued creatine coverage amid ongoing misinformation.

After show/network announcements (updated podcast feed via the Iron Radio Nutrition Radio Network, Mike Nelson’s free daily newsletter, and Lonnie Lowry’s upcoming 2025/2026 second edition book Dietary Supplements in Sports Performance), the conversation shifts to training prescription. Phil explains programming volume via total rep targets (e.g., 30 reps) instead of fixed set/rep schemes to manage good and bad days, emphasize perfect form, and allow flexibility through “buy ups/buy outs,” including leaving the gym on days when submaximal work isn’t there. The hosts discuss practical considerations like rest periods, avoiding turning the weight room into conditioning for athletes, tailoring density/rest to sport demands (powerlifting vs field sports), and coordinating training load to prevent staleness and excessive fatigue. They also address hybrid/CrossFit-style programming pitfalls, the need for purposeful periodization and strength development, and how total-dose training can help older lifters maintain muscle while managing joint stress, while still recognizing times when pushing sets is appropriate.

00:00 Welcome to Iron Radio + Hosts Introductions (Valentine’s Day Episode)

01:03 Authenticity vs ‘Boring Experts’ in Sports Nutrition Communication

02:38 Today’s Agenda: New Sports Nutrition Editorial + Training Volume Flexibility

04:28 Research Roundup: Caffeine/Coffee Performance Effects (Dose, Fatigue, Coordination)

08:42 Polyphenols/Anthocyanins & Creatine: Mixed Evidence and Practical Takeaways

09:55 Network Updates, Newsletter, and Upcoming Supplements Book Promo Break

13:16 Training by Total Reps: Auto-Regulating Volume on Good vs Bad Days

18:36 Quality Reps, Rest Flexibility, and Sport-Specific Density (Strength vs Conditioning)

22:33 Strength Work vs. Conditioning: Safer Training and Better Reps

22:57 Coaching Coordination, Fatigue, and the Power of a Taper

23:51 When Coaches Misread Staleness: ‘Run More’ and Other Late-Season Mistakes

24:41 Programming Hybrid Athletes: Separate Strength, Conditioning, and Simulation

26:51 Periodization 101: Stop Chasing Three Rabbits

27:26 CrossFit Reality Check: Winners Get Strong (Not Just ‘WOD of the Day’)

29:13 What Takes Years: Max Strength and Muscle vs. Quick Aerobic Gains

30:26 Training as You Age: ‘Total Dose’ to Maintain Muscle and Progress

33:00 Coming Back for a Meet: Build Back Smart and Don’t Rush the Load

34:14 Progression Model + Wrap-Up and Safety 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: Strength Sports, Nutrition, and Latest Research Insights

Welcome to Iron Radio with hosts Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson. In this episode, we delve into the latest research in strength sports and sports nutrition. Topics include a study evaluating the effects of minimally processed red meat on cognitive and physical aging, potential health risks of the ketogenic diet based on a long-term mouse study, and the emerging benefits of silk peptides for cognitive function. Stay tuned for insights, debates, and practical advice on optimizing your nutrition and training!

00:47 Newsletter and Certification Announcements

01:38 News Segment: Red Meat and Health

02:01 Study Analysis: Red Meat and Plant-Forward Diets

05:25 Discussion on Red Meat and Lean Mass

11:36 News Segment: Keto Diet Health Risks

19:41 Iron Radio Updates and Announcements

21:48 Introducing the New Book on Dietary Supplements

22:39 Upcoming Editorial on Sports Nutrition

23:18 Exploring Silk Peptides for Cognitive Health

24:02 Mechanisms and Benefits of Silk Peptides

29:49 Practical Applications and Personal Experiences

32:09 Challenges in Cognitive Supplement Research

41:31 Future Directions and Final Thoughts

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