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!

After listener mail and news - with some remote commentary from Coach

Stevens - the guys discuss fitness and nutrition journalism across the years. The

opening segment has the guys discussing the explosion of podcasting, twice-weekly

training programs, upcoming events, coffee, bogus invitations to supposedly

collaborate, and misleading headlines. Indeed, some of what's been happening leads

to the Topic of the Day. From fake consumer advocacy to excessive ghost writing to

article headlines and lead-ins that appear less than genuine, plenty gets discussed.

Although the podcast's no-hate policy is maintained, sometimes you've got to call

out attention-grabbing and straight BS. Come on in!

Growth of the podcast once again has the guys covering listener mail and

muscle-nutrition news. The range of topics is broad, including quad development, fat

loss supplements for middle-aged women, myconutrients, coffee and muscle soreness,

the case against juice, sauna and infrared for muscle blood flow, and the advantage

that redheads have regarding vitamin D. Finally, sincere thanks to listeners who

lend their strength to IronRadio via donations and more - Thomas, Honeyfund, Vicki,

Colin, and Alan. You are appreciated!

A crazy weekend leads to a slightly altered format this week. After Drs.

Nelson and Lowery tackle news, Dr. Kelsey Scanlon and grad student Kayla Ruffner

discuss the menstrual cycle and performance. Plenty of questions get answered. How

prevalent are women in sport at various levels? What do monthly hormone changes do

to power output and reflexes? Do women on birth control manipulate such changes? And

what does science say about mood changes across the month in women? Get answers!

Also tune in for discussion on fat loss, inflammation, mushrooms and health, and the

gut microbiome. Finally, sincere thanks to supporters Holly, Prasan, David, and Joe.

You are appreciated!

As the new year gets underway, so do the IronRadio guys - with 2018 plans

and predictions! First, however, in the news segment, topics like cheaper, safer

regional drug delivery, the most anabolic way to consume eggs, and an increase in

injuries from intense ballistic training get attention. After the mid-show break,

everyone discusses trends and prognostications in food, science, medicine, and

fitness. Even personal competitive and research plans for the coming year are

shared. Get in on this!

IronRadio is experiencing growth - no pun intended! With a backlog of

listener mail this week, the guys answer questions and discuss comments. Several

topics get attention in this slightly longer episode. Is vitamin D all it's cracked

up to be, and do injections help or hurt? Are health coaching certificates worth

anything as a career path? What's the deal with TRT for female lifters? Get answers

on these issues and tons more! Lastly, much gratitude goes out to long time Iron

Radio friend Korey, as well as Matthew, Stephen, Rory, Zafer, and and ASF for

supporting the Iron Brotherhood and Sisterhood so strongly. You are appreciated!