Episode 322: BONUS Iron Radio Cold Water & MPS, Mind in Muscle — Flex Diet Podcast

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.

Episode Chapters:

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

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Thank you!

Phil, Jerrell, Mike T, and Lonnie

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