Flex Diet Podcast

Episode 377: Methylene Blue for Mitochondria & Performance: Benefits, Dosing & Risks with Dr. Scott Sherr

Mon, 6 Apr 2026 19:52:17 +0000

In this episode of the Flex Diet Podcast, I sit down with Dr. Scott Sherr to take a deep dive into methylene blue, mitochondrial function, and where the truth lies between online hype and fear. We talk through how methylene blue acts as a redox cycler in the mitochondria, how dosing differs for mitochondrial support versus antimicrobial use, and why high doses or poorly labeled liquid droppers can cause problems.

Dr. Sherr also shares how he’s used methylene blue with athletes for recovery and endurance, including timing, half-life, and practical ranges he sees most often. We cover how mitochondrial health connects to energy, mood, focus, stress physiology, and recovery, plus resources from Transcriptions and the Health Optimization Medicine and Practice (HOMe/HOPe) framework.

Sponsors:

TROScriptions TX: https://troscriptions.com/?rfsn=9054607.066ddde&utm_source=refersion&utm_medium=affiliate&utm_campaign=9054607.066ddde
- CODE: DRMIKE
Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Coming up:

ISSN 2026: https://www.sportsnutritionsociety.org/

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

03:11 Why Methylene Blue Now
04:29 Scott Cher Origin Story
05:05 Health Optimization Framework
07:08 Transcriptions and Safe Sourcing
08:46 Natural vs Synthetic Debate
11:49 How Methylene Blue Works
17:42 Who Benefits Most
22:13 Athletic Performance and Recovery
29:41 Dosing Timing and MAOI Effects
32:13 Mitochondria and Fertility
32:28 Energy Anxiety and Brain Fog
33:13 Depression Beyond Serotonin
35:30 Stress Pathways and Cell Danger
37:00 ADHD or Sympathetic Overdrive
38:50 Recovery Metrics and Downregulation
42:21 GABA Support and BBB Clues
47:50 Building Mitochondrial Capacity First
51:35 Methylene Blue Dosing Guide
57:54 Where to Learn More
01:00:24 Podcast Wrap and Disclaimer

Flex Diet Podcasts you may enjoy:

Episode 344: Metabolic Adaptations, Lactate, and Training Smarter with Dr. Phil Batterson
- YouTube: https://www.youtube.com/watch?v=PPZyO1nxSPA
Episode 320: Unlocking Mitochondrial Secrets with Dr. Hemal Patel
- YouTube: https://www.youtube.com/watch?v=lQGXtZjJtQw

Connect with Dr Sherr:

Instagram: https://www.instagram.com/drscottsherr/
Website: https://drscottsherr.com/
YouTube: https://www.youtube.com/@drscottsherr

Get In Touch with Dr Mike:

Episode 376: Hyperbaric Oxygen Therapy: Benefits for Recovery, Performance & Cancer Support with Dr. Masha Makeeva

Fri, 3 Apr 2026 20:26:00 +0000

In this episode of the Flex Diet Podcast, I sit down with Dr. Masha Makeeva, a physician specializing in integrative and regenerative medicine, to get a clear, practical breakdown of hyperbaric oxygen therapy. We talk about why HBOT’s biggest benefit may be reducing inflammation, who it can help most, and how to think about protocols — pressure, oxygen concentration, session length, frequency, and total number of sessions —so you’re not comparing totally different approaches.

We also dig into where she sees HBOT used most (including cancer support and professional sports), why solid tumors may respond differently than blood cancers, and how HBOT can support recovery and quality of life during treatment. We cover safety, home chamber considerations, and how mitochondrial and metabolic health, HRV, and downregulation all fit into better outcomes.

Sponsors:

Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Coming up:

ISSN 2026: https://www.sportsnutritionsociety.org/

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

02:26 Why Hyperbaric Works
03:50 What Inflammation Means
07:32 Tracking Inflammation Markers
10:57 Avoiding Over Testing
16:19 Who Uses Hyperbaric
19:57 Hyperbaric for Cancer
27:38 Protocol Variables Explained
34:38 Science Meets Clinical Art
37:31 Access and Chamber Limits
37:56 Constraints Led Programming
39:27 Home Hyperbaric Boom
40:12 Safety Training And Side Effects
44:55 Performance Versus Recovery
48:08 Oxygen Brain And Mitochondria
52:19 Downregulation After Sessions
56:55 CO2 Therapy And Medical Gases
01:02:17 Hydrogen Therapy Basics
01:04:32 Where To Find Dr Masha
01:07:20 Podcast Wrap Up And Disclaimer

Flex Diet Podcasts you may enjoy:

Episode 362: Maximizing Athletic Performance and Recovery with Dr. Jeremy Bettle
- YouTube: https://www.youtube.com/watch?v=gj_nWeQhs0s
Episode 350: From Halo to Flow: The Future of Brain Performance Tech w/ Erin Lee of Flow Neuroscience
- YouTube: https://www.youtube.com/watch?v=7YT_7YWPQX4

Connect with Dr Makeeva:

Instagram: https://www.instagram.com/how_to_hyperbaric/
Website: https://drmasha.com/

Get In Touch with Dr Mike:

Episode 365: Cardio vs. Lifting: Which Should You Prioritize for Health? A short solo update.

mike@miketnelson.com (Dr Mike T Nelson, Jodie "Fabulous" Nelson, Suzie Glassman) — Mon, 30 Mar 2026 16:25:26 +0000

A physician buddy asked me whether the general population should focus on cardio or lifting — and I wanted to share my answer with you. In this solo cast, I break down why cardio and resistance training produce different adaptations, offer my go-to weekly framework for getting started, and talk about zone two training, high-intensity intervals, VO2 max assessments, and why compliance beats the perfect program every time. Plus, the Flexible Meathead Cardio Course is open for enrollment through Wednesday.

Sponsors:

Fitness Insider Newsletter: https://miketnelson.com/

Enroll in the Flexible Meathead Cardio course. Enrollment ends Wednesday, April 1, at midnight PST.

https://miket.me/cardio

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

01:11 The Cardio vs Lifting Question
01:29 Research Case for Lifting
03:02 Short Answer Do Both
03:34 Context Matters and Zone 2
04:24 Compliance and Daily Steps
04:57 Can Lifting Improve Cardio
06:23 Simple Weekly Training Split
07:29 Adding HIIT for VO2
10:16 Assessing VO2 Max Baseline
12:13 Limits of Metcon for Cardio
14:14 Practical Template and Retesting
15:45 Zone 2 Nuance and Wrap Up

Get In Touch with Dr Mike:

Episode 364: Zone 2 Cardio: What the Science Really Says (Pros, Cons & Better Options) with Kristi Storoschuk

Mon, 23 Mar 2026 09:00:00 +0000

In this episode of the Flex Diet Podcast, I sit down with my friend Kristi Storoschuk, a PhD candidate in exercise physiology, to unpack her review paper on zone 2 cardio and what the evidence actually shows. We dig into what “zone 2” really means (including lactate thresholds and why common proxies like heart rate and the talk test can miss the mark), where the 80/20 endurance model came from, and why messaging around zone 2 for mitochondrial function, fat oxidation, metabolic flexibility, and health may be overstated, especially for the general population.

Kristi explains why higher intensities often produce equal or better mitochondrial and performance-related adaptations, how training volume and population context change the conversation, and where low-intensity work like walking may still fit.

Sponsors:

Flex 4: Kristi's Top 4 tips for improving aerobic fitness as a recreational lifter: https://flex-diet.kit.com/17ac1beade
Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Coming up:

ISSN 2026: https://www.sportsnutritionsociety.org/

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

04:04 Why Zone Two Went Viral
09:40 Defining Zone Two Lactate
14:15 Talk Test and Practical Limits
16:43 Does Zone Two Even Matter
21:08 The 80/20 Misapplied
26:14 Origins of Base Training
32:06 Mitochondria Volume vs Intensity
40:08 How Myths Persist Online
44:16 Zone Three Over Zone Two
44:46 Why Some Recover Faster
45:37 Overtraining Study Lessons
49:59 Listen To Output Signals
52:20 How Often To Train
54:42 Short Daily Progressives
57:46 Tabata Reality Check
01:00:19 Walking And Health Outcomes
01:05:23 Mitochondria Versus Performance
01:08:04 Lactate Threshold Beats VO2
01:12:43 Fueling And Final Wrap
01:14:33 Podcast Outro And Disclaimer

Flex Diet Podcasts you may enjoy:

Episode 360: Exploring Aerobic Development & Concurrent Training with Jason Brown
- YouTube: https://www.youtube.com/watch?v=lkqim0EDfec&t=4s
Episode 269: From Mitochondria to Metabolic Health Insights with PhD Candidate Kristi Storoschuk
- YouTube: https://www.youtube.com/watch?v=T9EFRluKt6Q

Connect with :

Instagram: https://www.instagram.com/krististoroschuk/
Website: https://krististoroschuk.com/

Get In Touch with Dr Mike:

Episode 373: The Future of Fitness + Healthcare: Coaches, Blood Work, and Client-Centered Models | Kevin Dineen

Mon, 16 Mar 2026 23:24:07 +0000

In this episode of the Flex Diet Podcast, I sit down with coach Kevin Dineen to talk about where fitness and healthcare are headed and whether their merger is a net positive or negative. We dig into why people still default to asking physicians about training and nutrition, the problems created by siloed systems, and what a more client-centered model could look like with coaches, PTs, massage therapists, and physicians collaborating under one roof.

We also discuss the pros, cons, and liability concerns around coaches using blood work for performance, how hard training can skew lab results, and why basic habits like lifting, cardio, steps, and community support matter more than expensive supplement stacks. Kevin closes with key advice for newer coaches: professionalism, mentorship, travel to learn standards, and clarifying your “why.”

Sponsors:

Flex4: Kevin's top 4 things new coaches can do to get better at their craft: https://flex-diet.kit.com/17ac1beade
Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Check out:

Real Coaches Summit 2026: https://realcoachessummit.com

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

04:42 Kevin Joins the Show
05:47 Peter Attia and Doctor Pedestals
10:01 Broken System and Referrals
13:06 Client First Collaboration Model
16:59 Trainer Centered Prevention
19:05 All-in-One Gym Healthcare Hub
23:33 Pricing Niche and Community
28:23 Supplement Hype vs Basics
34:15 Movement Over Nutrition Debate
35:16 Blood Work Timing and Context
38:01 Community Keeps You Honest
39:11 Programming Phases And Deficits
39:56 Blood Work As A Service
42:18 Leveling Up With Truth
44:48 Assessments Without Shame
47:00 Do The Obvious Work
52:15 Experience Finds Hidden Links
55:02 Licensing Versus Professionalism
01:00:52 Business Skills Raise The Bar
01:04:17 Where To Find Kevin
01:05:29 Listener Wrap Up

Flex Diet Podcast you may enjoy:

Episode 295: Future of Coaching, Humanizing Your Brand, and the Rise of AI with Mike Doehla
- YouTube: https://www.youtube.com/watch?v=zB1Pa51OW3o&t=2s

Connect with :

Instagram: https://www.instagram.com/coachkevdineen
Website: https://structurepf.com/

Get In Touch with Dr Mike:

Episode 372: PCOS Made Practical, Body Recomp Basics, and the Wild West of Peptides (w/ Dr. Ashley Dwyer)

Mon, 9 Mar 2026 20:42:37 +0000

In this episode of the Flex Diet Podcast, I sit down with Dr. Ashley Dwyer, a PharmD-turned nutrition and fitness coach, to cover a wide range of topics, with a strong focus on PCOS (polycystic ovarian syndrome), a metabolic condition that affects fertility, cycles, and systemic health.

We dig into practical lifestyle strategies for insulin-resistant PCOS, including balanced meals, protein and fiber, blood sugar management, movement, and stress reduction, plus why long-term keto often isn’t a great fit. We also discuss GLP-1 medications, including concerns about HRV and resting heart rate, and why foundations and coaching matter when someone uses them.

Finally, we discuss the current “wild west” of peptides, the lack of human data, dosing and purity issues, and the importance of transparency, consistency, and identity-based behavior change for body composition and long-term health.

Sponsors:

Flex4: Dr Ashley Dwyer's top 4 things for women to improve body composition: https://miketnelson.com/flex4
Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Check out:

Real Coaches Summit 2026: https://realcoachessummit.com

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

05:02 Meet Dr Ashley
06:16 PCOS Explained
09:37 PCOS Nutrition Basics
11:31 Keto And Thyroid
15:21 Stress And Cardio
18:27 GLP1 Heart Effects
22:21 Maintenance And Habits
30:27 Identity And Mindset
32:56 Identity Reps and Habits
33:25 Daily Affirmations and Reminders
34:23 Taming Negative Self Talk
36:24 Peptides Hype and Risks
38:18 Anecdotes Dosing and Quality
42:38 Influencers Quick Fixes Foundations
43:56 Research Funding and Regulation
47:40 Transparency Natty vs Enhanced
49:55 Coaching Clients on Supplements
56:20 Outro Summit and Disclaimers

Flex Diet Podcasts you may enjoy:

Episode 359: Debunking Women’s Fitness Myths with Dr. Lauren Colenso-Semple
- YouTube: https://www.youtube.com/watch?v=AG_iahp6t40
Episode 292: Expert Insights on Pelvic Floor Health, Stress Management & Functional Technique with Dr Catrina Fabian
- YouTube: https://www.youtube.com/watch?v=J3V3tCse-IA

Connect with Dr Dwyer:

Instagram: https://www.instagram.com/dr.dwyer

Get In Touch with Dr Mike:

Episode 371: Peptides, TRT, GLPs & Bloodwork: How to Do It Safely (and What Most People Miss) with John Gorman

Mon, 2 Mar 2026 20:30:13 +0000

In this episode of the Flex Diet Podcast, I sit down with my good friend John Gorman to unpack the current “wild west” of peptides, TRT, GLP medications, and performance-driven bloodwork.

We dig into how John’s telemedicine clinic approaches comprehensive lab testing — and why running a full panel (including markers like reverse T3) matters far more than cherry-picking a few numbers. If you’ve been dieting hard, training consistently, and still feeling stuck, we break down how chronic stress, poor recovery, and subtle hormone disruptions can quietly crush metabolism and make fat loss feel like a white-knuckle grind.

We also cover testosterone replacement therapy (TRT) — the real pros and cons, common oversimplifications in the industry, and what most clinics fail to discuss. From there, we dive into GLP-1 medications and tirzepatide, what we currently know, what we don’t know about long-term use, and how to think critically about risk versus reward.

John shares practical guidance on legitimate peptide sourcing, red flags to watch for, and how to think about “periphery” tools like methylene blue and injectable carnitine without getting sucked into hype.

If you’re interested in optimizing performance, improving body composition, or simply making smarter decisions in a rapidly changing medical landscape, this episode will help you separate signal from noise.

Sponsors:

Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

03:20 Johns Telemed Launch
05:15 How Lab Consults Work
08:23 Coaches and Bloodwork Ethics
13:25 Reverse T3 Explained
16:56 Stress Hormones and Dieting
20:08 Microdosing Tirzepatide
26:30 Long Term GLP1 Concerns
30:45 TRT Done Right
33:10 Better Clinics Better Consumers
35:56 Vetting Coaches and Clinics
37:40 Peptides Wild West
38:50 Spotting Bunk Peptides
41:22 Legit Sources and Protocols
42:30 Evidence vs Hype
45:17 How to Verify Quality
50:54 Which Peptides Matter
54:14 Methylene Blue and Carnitine
57:50 Dosing and Safety Notes
01:02:06 Wrap Up and Recommendations
01:04:03 Music Picks and Outro
01:07:07 Final Disclaimers

Flex Diet Podcasts you may enjoy:

Episode 319: Exploring the World of Peptides with Anthony Castore
- YouTube: https://www.youtube.com/watch?v=RbTY6kRP1H4&t=11s
Episode 212: The Pros and Cons of Training Elite Level Professional Athletes: An Interview with Dr. Andy Galpin
- YouTube: https://www.youtube.com/watch?v=rf1imcUu-Ew

Connect with John:

Instagram: https://www.instagram.com/team_gorman
YoulTube: https://www.youtube.com/@TeamGormanPhysiqueEnhancement

Get In Touch with Dr Mike:

Episode 370: Hybrid Training Done Right: Building Strength & Endurance Without Killing Your Gains with Andreas Stobberup

Mon, 23 Feb 2026 17:27:33 +0000

In this episode of the Flex Diet Podcast, I sit down with Denmark-based coach and hybrid athlete Andreas Stobberup to talk about bridging serious strength training with high-level endurance performance.

Andreas shares his journey from peaking around 250 lbs with a 405 bench and 600+ squat to dropping to 205 and completing a full Ironman in 9:52—while continuing to coach athletes across disciplines. We discuss the reality gap between amateur and elite performance, how influencer culture often strips context from training advice, and why fundamentals still win: training, nutrition, sleep, and measurable outputs.

We break down common misunderstandings around Zone 2 training, why pros don’t train the way social media says they do, and how strength athletes can intelligently add conditioning without compromising lifting. We also cover VO₂ max development, microdosing cardio, output-based tracking (times, power, lactate), and how to think about HRV and wearable data in context.

If you’re interested in hybrid training, improving conditioning without sacrificing muscle, or understanding how to measure what actually matters, this one is packed with practical insight.

Sponsors:

Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

03:14 Andreas’ Early Training Roots: Bodybuilding DVDs, Intensity, and Science
05:55 Powerlifting Peak + Coaching on the Gym Floor (and Genetic Outliers)
08:22 From 250 lbs to Ironman: Switching Gears During COVID
10:45 Influencer Culture vs Real Performance: Respecting the Elite Gap
21:10 Basics First: Exercise Beats Gadgets (Ice Baths, Red Light, Peptides)
22:22 Beginners to Pros: Why the Pendulum Swings Back to Volume, Food, Sleep
27:54 Zone 2 Confusion: What Pros Actually Do and Why Amateurs Misapply It
31:34 Measure Outputs, Not Hype: Testing, VO2 Claims, and What Really Changes
36:56 Individual Response & Coaching Art: Genetics, “Me-search,” and Iteration
43:18 Consistency, Habits, and Coaching Boundaries: Saying No and Referring Out
51:34 Elite Athletes, Blind Spots & the ‘Just Follow the Plan’ Problem
53:53 Endurance vs Strength: Train Your Limiting Factor (and What the Research Really Shows)
56:54 Smarter Strength Work for Runners & Cyclists: ROM, Structure, and Staying Healthy
01:01:19 Cardio for Lifters: VO₂max Intervals, Microdosing, and Building Buy-In
01:09:53 Why Aerobic Fitness Pays Off Fast: HR Recovery, HRV, and 3–6 Month Blocks
01:20:05 Fueling Extremes: High-Carb Intake, Gut Training, and What’s Actually Happening
01:29:51 Metabolic Flexibility & The Next Wave of Endurance ‘Mad Science’
01:33:52 Where to Find Andreas + Podcast Wrap-Up & Disclaimers

Connect with Andreas:

Instagram: https://www.instagram.com/andreasstobberup
Facebook: https://www.facebook.com/andreas.stobberup

Get In Touch with Dr Mike:

Episode 369: Stop “Thinking Positive”: Nervous System, Pressure, and Performance with Vince Malts

Thu, 19 Feb 2026 17:23:55 +0000

In this episode of the Flex Diet Podcast, I sit down with my good buddy Vince Maltz, a high-performance mindset coach who works with NHL players, Division I athletes, and elite performers. We dig into what “mindset training” actually looks like in real life, beyond the clichés, and why it’s inseparable from physiology, recovery, and nervous system regulation.

We also get into the modern performance environment: fake expertise, too many voices in the kitchen, and why big organizations adapt slowly. Vince breaks down centralized vs. decentralized leadership, how athletes can learn to think for themselves inside a system, and why being a “nerd” at your sport is becoming a competitive advantage.

From there, we hit practical tools: how athletes move from conscious competence to unconscious competence faster, why distributed cognition matters in team sports, and what individuals can do today to improve performance through breathing, cold exposure, communication, and environment.

Sponsors:

Shiftwave: https://shiftwave.co/drmiketnelson - Save $300 with the link above. Note: This is an affiliate link.
Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

06:53 Why Mindset Matters: From ‘Fringe’ to (Mostly) Accepted in Pro Sports
08:28 Pressure, Public Failure & Emotional Imprints: When One Mistake Snowballs
13:04 The Dream vs the Job: Nervous System Load of Going Pro
16:22 Social Media, Doomscrolling & the Rise of ‘Fake Experts’
19:55 Too Many Voices: Entourages, Specialists & Who’s Actually in Control?
22:39 Centralized vs Decentralized Leadership: Letting Athletes Think for Themselves
26:09 Big Organizations Adapt Slow: Communication, Small Groups & Real Dialogue
31:15 Being a ‘Nerd’ at Your Sport: Building Game IQ Through Learning & Desire
36:40 Thoughtfulness, Accountability & Why Systems Make Change Real
37:32 Why Veterans Still Win: Reading the Game on a Deeper Level
37:51 The 4 Stages of Learning (and the Push Toward Unconscious Competence)
40:25 Can You Speed It Up? Pressure, Playfulness & Staying in Stage 3
42:17 Identify–Direct–Own: A Framework to Accelerate Game Adaptability
44:58 Distributed Cognition: The Team ‘Cheat Code’ for Game Speed
48:31 Game Theory in Sports: Rules, Referees & Playing the Real Game
50:15 System Reliability, Utility Players & Coaching Under Constraints
56:09 State Before Skills: 4 Practical Tools (Breathing, Cold, Communication, Environment)
01:05:03 Wrap-Up, Where to Find Vince, and Podcast Outro + Disclaimers

Flex Diet Podcast Episodes You May Enjoy:

Episode 328: Grit Gains: Building Mental Toughness and Resilience in Training with Ben Mayfield Smith
- YouTube: https://youtu.be/SsgZ1Tg_gro
Episode 294: Mental Fitness & Performance: A Talk with Contemplate CEO Tarun Gulati
- YouTube: https://youtu.be/WWhtGjdWiNA

Connect with Vance:

Bloodline Hockey: https://bloodlinehockey.com/
Instagram: https://www.instagram.com/coachvinnymalts

Get In Touch with Dr Mike:

Episode 368: Why NEAT (Step Count) Might Be the Missing Key to Fat Loss, Recovery, and Performance & Flex Diet Cert Closes Tonight

mike@miketnelson.com (Suzie Glassman, Jodie "Fabulous" Nelson, Dr Mike T Nelson) — Mon, 16 Feb 2026 10:00:00 +0000

In this solo episode of the Flex Diet Podcast, I break down why NEAT (non-exercise activity thermogenesis), and a simple step count, is one of the most overlooked levers for improving body composition, recovery, and performance. I explain how NEAT often drops when calories are reduced, why that can stall fat loss even when you think you’re in a deficit, and how using wearables (or even basic tracking) can make subconscious movement visible and easier to improve.

I also share how the Flex Diet Cert is built as a complete system for nutrition and recovery, covering interventions from macros (protein, fats, carbs) to NEAT, sleep, micronutrition, intermittent fasting, and more — designed for everyone from general population clients to high-level athletes.

I also remind listeners that enrollment for the Flex Diet Cert closes Monday, February 16th, 2026, at midnight Pacific.

Sponsors:

Fitness Insider Newsletter: https://miketnelson.com/

Enroll in the Flex Diet Certification by midnight PST on Monday, Feb. 16.

https://miket.me/fdc

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

00:30 Flex Diet Cert Closing Tonight (Enrollment Reminder)
01:52 Why NEAT Matters: The Underrated Fat-Loss & Recovery Lever
02:25 Calories Drop, NEAT Drops: The Hidden Metabolic Adaptation
03:10 Modern Life vs. Cave People: Why We Move Less Now
03:40 Track Steps to Override It (Wearables, Pedometers & Hawthorne Effect)
04:36 When Dieting ‘Stops Working’: Step Count Falls Without You Noticing
06:03 Make It Practical: Step Targets, Accessibility, and Real-World Tips
07:16 NEAT for Recovery & Performance (More Training, More Muscle)
07:33 Wrap-Up + Last Call to Enroll + Upcoming Interviews

Get In Touch with Dr Mike:

Episode 367: Rebroadcast: Creatine for Brain Health and Performance with Dr. Eric Rawson

Thu, 12 Feb 2026 10:00:00 +0000

Welcome back to the Flex Diet Podcast! In this episode, I chat with Dr. Eric Rawson about the fascinating world of creatine, not just for muscle growth and performance, but also for brain health. We review the latest research on how creatine supplementation may affect brain function, support concussion recovery, and more.

Dr. Rawson shares insights from his extensive research, highlights the amazing safety profile of creatine monohydrate, and offers practical advice on supplementation for athletes and those at high risk of traumatic brain injuries. Tune in for an in-depth look at the science and practical applications of this powerful supplement! Don’t forget to subscribe and share with friends. Enjoy!

Sponsors:

Fitness Insider Newsletter: https://miketnelson.com/

Enroll in the Flex Diet Certification by midnight PST on Monday, Feb. 16.

https://miket.me/fdc

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

01:25 Creatine's Evolution and Its New Applications
02:37 Creatine and Cognitive Function
04:29 Podcast Logistics and Listener Engagement
05:31 Rebroadcast: Dr. Eric Rawson on Creatine and Brain Health
07:34 Dr. Rawson's Background and Research Focus
17:21 Challenges in Measuring Brain Creatine
26:53 Animal Models vs. Human Data
34:18 Challenges in Brain Function Research
36:14 Political and Reporting Issues in Concussion Studies
37:40 Open-Label Trials and Self-Report Surveys
39:56 Creatine's Potential in Brain Injury Recovery
42:25 Parental Concerns and Misconceptions about Creatine
44:45 The Safety and Efficacy of Creatine
47:09 Future Directions in Creatine Research
48:53 Comparing Brain and Muscle Creatine Levels
52:53 The Need for Human Studies Over Animal Models
55:33 The Broad Appeal of Creatine
58:57 Conclusion and Final Thoughts

Get In Touch with Dr Mike:

Episode 366: Coaching Leverage for Optimal Fitness Results & Flex Diet Cert Now Open

mike@miketnelson.com (Suzie Glassman, Jodie "Fabulous" Nelson, Dr Mike T Nelson) — Mon, 9 Feb 2026 10:00:00 +0000

Welcome back to the Flex Diet Podcast! In this solo episode, I dive into the concept of coaching leverage, a key aspect of the Flex Diet Certification. Learn how to maximize muscle growth, improve performance, and enhance body composition through eight essential interventions, including protein intake, sleep, and more.

I discuss the practical application of metabolic flexibility and flexible dieting principles to help you and your clients achieve sustainable results. Don't miss this opportunity to gain insights and tips that you can apply right away. Flex Diet Certification is open from February 9th to 16th, 2026. Sign up now and start your transformation!

Enroll now: https://miket.me/fdc

Sponsors:

Fitness Insider Newsletter: https://miketnelson.com/

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

00:17 Overview of the Flex Diet Certification
00:57 Details of the Flex Diet Certification
03:09 Enrollment Information and Bonuses
05:10 Introduction to Coaching Leverage
05:45 Physiology and Psychology in Coaching
07:03 Importance of Sleep in Coaching
10:22 Protein as a Key Intervention
11:56 Ranking Interventions by Coaching Leverage
14:04 Conclusion and Final Thoughts
17:10 Disclaimer and Legal Information

Get In Touch with Dr Mike:

Episode 365: Carb Cycling for Performance and Body Comp with Jon Heck

Tue, 3 Feb 2026 10:00:00 +0000

In this episode of the Flex Diet Podcast, I sit down with strength coach and educator Jon Heck to explore the intricacies of carb cycling. We discuss everything from Jon's personal journey with different dietary approaches, including ketogenic diets and carb cycling, to specific strategies tailored for athletes and general fitness enthusiasts.

Highlights include the timing and distribution of carb intake, the role of hydration and electrolytes, and the benefits of structured nutritional planning for optimizing performance and body composition. Whether you're an athlete, coach, or someone looking to improve your nutrition game, you won't want to miss this insightful conversation.

Tune in and learn how to make carb cycling work for you.

For part 1 of our discussion is on Jon's Hammer and Chisel Podcast here: https://www.youtube.com/watch?v=3xnVr9_rGMo

Sponsors:

Fitness Insider Newsletter: https://miketnelson.com/

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

02:02 Deep Dive into Carb Cycling
06:44 John Heck's Personal Journey with Diets
22:31 The Role of Electrolytes and Hydration
32:50 Carb Cycling Strategies for Different Goals
36:30 Pre-Game Nutrition Strategies
37:02 Post-Game Recovery and Low Carb Days
38:44 Carbohydrate Timing and Intake
40:13 Intra-Workout Nutrition
51:04 High Carb and Low Carb Day Strategies
01:05:44 Reverse Dieting and Post-Diet Strategies
01:10:43 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 356: How Keto Affects Performance with Dr. Andrew Koutnik
- YouTube: https://youtu.be/1MuLr6qaBlY
Episode 176: Metabolic Flexibility, Goal-Setting, and Violent Consistency with Adam Glass
- YouTube: https://youtu.be/XDchcjoz0DQ

Connect with Jon:

Instagram: https://www.instagram.com/what_the_heck71/
Website: https://hammerchiselperformance.com/

Get In Touch with Dr Mike:

Episode 364: Does Cold Water Hurt Your Gains? The Science with Dr. Cas Fuchs

Mon, 26 Jan 2026 10:00:00 +0000

In this episode of the Flex Diet Podcast, I sit down with Dr. Cas Fuchs from Maastricht University to dive into the science behind cold water immersion. We discuss its impact on muscle recovery, protein synthesis, and overall performance. Dr. Fuchs shares his latest research findings, debunking common myths and providing actionable insights for athletes and fitness enthusiasts.

Plus, we touch on the effects of different carbohydrates on glycogen resynthesis and liver function. Whether you're a gym-goer or a seasoned athlete, this episode is packed with valuable information to optimize your training and recovery strategies.

Sponsors:

Fitness Insider Newsletter: https://miketnelson.com/

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

02:15 Starting the Discussion with Dr. Fuchs
03:05 Research on Cold Water Immersion
04:39 Mechanisms and Effects of Cooling on Muscle Recovery
12:08 Long-Term Effects of Cold Water Immersion
24:01 Comparing Cooling and Heating Protocols
32:35 Placebo Effects and Practical Applications
37:57 Debunking Cold Water Immersion for Fat Loss
41:01 Exploring the Effects of Cold Water Immersion on Endurance
41:50 The Role of Temperature in Muscle Physiology
42:40 Practical Applications of Cold Water Immersion
44:43 The Myth of Cooling Devices for Performance Enhancement
48:37 Pre-Exercise Cold Water Immersion: Benefits and Drawbacks
50:58 Glycogen Resynthesis and Carbohydrate Types
01:02:50 Recent Research on Breakfast and Liver Glycogen
01:06:13 Upcoming Studies and Bodybuilder Research
01:09:10 Cold Water Immersion Tips for Gym Goers
01:10:40 Conclusion and Contact Information

Flex Diet Podcast Episodes You May Enjoy:

Episode 202: Cold water immersion and the body’s regulation systems: An interview with Dr. Dwayne Jackson
- YouTube: https://youtu.be/3UfPcOJdmIA?si=Vu4FT12Z5gd4JXkx
Episode 344: Metabolic Adaptations, Lactate, and Training Smarter with Dr. Phil Batterson
- YouTube: https://youtu.be/PPZyO1nxSPA?si=7BjCBIQBbs7srcly

Connect with Cas:

Instagram: https://www.instagram.com/casfuchs
LinkedIn: https://www.linkedin.com/in/casfuchs

Get In Touch with Dr Mike:

Episode 363: Hypertrophy Training That Actually Works with Ben Mayfield-Smith

Thu, 22 Jan 2026 02:55:00 +0000

Welcome back to the Flex Diet Podcast! I'm your host, Dr. Mike Nelson. Today, we're diving deep into hypertrophy training with my buddy from down under, Ben Mayfield Smith. We cover a wide range of topics, including his contest prep, hypertrophy techniques, volume and frequency, stretch-based hypertrophy, and even the underrated belt squat for building muscle.

Ben shares insights on how to apply different training methods effectively to client coaching. We also discuss the importance of psychological preparation in bodybuilding and sustainable training practices.

Whether you're curious about aerobic capacity's role in hypertrophy or looking for tips on evidence-based muscle growth strategies, this podcast has it all. Make sure to check out Ben's work at Matter Athletica and his Instagram for more amazing content.

Sponsors:

LMNT electrolyte drink mix: miketnelsonlmnt.com
Fitness Insider Newsletter: https://miketnelson.com/
Rogue: https://www.roguefitness.com/

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

05:00 Ben's Contest Prep Journey
06:01 Training Strategies and Techniques
13:34 Debating Training Methods and Research
28:37 Practical Application of Hypertrophy Research
41:21 Stretch-Based Hypertrophy and Training Order
42:10 Volume and Load Considerations
44:30 Specificity in Training Programs
46:49 Lengthened Partials and Exercise Order
49:25 Rep Schemes and Muscle Group Responses
01:00:01 Secondary Factors in Hypertrophy
01:08:54 Single Leg Stability and Heavy Loads
01:15:44 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 328: Grit Gains: Building Mental Toughness and Resilience in Training with Ben Mayfield Smith
- YouTube: https://youtu.be/SsgZ1Tg_gro?si=YsCU0OeGORLW-hMR
Episode 293: Optimizing Athletic Performance with Ben Mayfield-Smith
- YouTube: https://youtu.be/ufLeOox6-ys?si=nGhXE1eGIiS2aAou

Connect with Ben:

Instagram: @ben_mayfield_smith_
Website: www.matterathletica.com

Get In Touch with Dr Mike:

Episode 362: Beetroot, Blood Flow, and Freaks of Physiology with Dr. Eric Trexler

Mon, 12 Jan 2026 10:00:00 +0000

In this episode of the Flex Diet Podcast, I’m joined by my good friend Dr. Eric Trexler, exercise scientist, educator, and Director of Education at Stronger by Science, for a wide-ranging, no-BS conversation on what physiology actually looks like in the real world.

We dig into beetroot juice, nitric oxide, and “pump” supplements, why the blood-flow story is usually oversold, and why neuromuscular function and calcium handling may matter far more than chasing a swollen muscle. We also talk about why most supplement mechanisms sound great on paper… and quietly fall apart once you look at healthy humans who already function pretty well.

From there, the conversation expands into human variability, elite athletic outliers, and why normal distributions actually guarantee that “freaks” exist — whether people are comfortable admitting it or not. We also unpack NEAT, energy expenditure, and why exercise doesn’t scale linearly for fat loss, including how the body aggressively manages its energy budget when stress or activity gets too high.

If you care about performance, body composition, or just understanding how the human system really works, this episode will recalibrate a lot of assumptions.

Sponsors:

LMNT: http://drinklmnt.com/mikenelson (automatically applied at checkout)
Fitness Insider Newsletter: https://miketnelson.com/
Shiftwave: https://shiftwave.co/drmiketnelson

Episode Chapters:

05:01 Diving into Beet Root and Nitrate Research
05:58 Mechanisms and Effects of Nitrate Supplements
10:14 Challenges and Insights in Supplement Research
34:19 Elite Athletes and Physiological Variability
43:16 Debating the Value of Outliers in Research
44:38 The Importance of Studying Rare Genetic Conditions
45:46 Challenges in Grant Writing for Rare Conditions
47:39 Blood Flow and Muscle Performance
49:14 The Science Behind Muscle Pumps and Hypertrophy
56:09 Energy Expenditure and Physical Activity
58:02 The Non-Linear Relationship Between Activity and Energy Intake
01:01:28 Exercise, Appetite, and Weight Management
01:14:19 Balancing Cardio and Strength Training for Optimal Health
01:21:14 Closing Remarks and Resources

Episodes You Might Enjoy:

Episode 352: Dr. Dan Pardi on Stem Cells, Supplements, and the Future of Health with Qualia
- YouTube: https://youtu.be/8EZcHy_7wK8?si=aNGzT-abP9xbc6yU
Episode 343: Fueling the Corporate Athlete: Stress, Supplements & Performance with Dan Hunter
- YouTube: https://youtu.be/0ek4XSs62RQ?si=czR_7q96jJDqXzcF

Connect with Eric:

Instagram: https://www.instagram.com/trexlerfitness

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 361: Maximizing Athletic Performance and Recovery with Dr. Jeremy Bettle

Tue, 6 Jan 2026 20:58:17 +0000

In this episode of the Flex Diet Podcast, I sit down with Dr. Jeremy Bettle, a performance director and applied sports scientist, to dig into what actually moves the needle for performance, recovery, and long-term resilience.

We cover everything from high ankle sprains and injury prevention to smarter load management, and why understanding stress, recovery, and tissue capacity matters far more than chasing random training trends.

Dr. Bettle shares insights from years of work across the NHL, NBA, and international sport, along with how elite performance systems can — and should — be translated to non-elite humans who want to train hard, recover better, and keep doing this for decades.

Sponsors:

Rogue: https://miket.me/rogue
Beyond Power Voltra 1: https://www.beyond-power.com/michael13
Fitness Insider Newsletter: https://miketnelson.com/

Episode Chapters:

05:26 Discussion Kickoff: Injury Prevention and Load Management
06:10 High Ankle Sprains in Professional Sports
15:07 Load Management Strategies and Challenges
38:11 Eccentric Training and Injury Prevention
46:23 Muscular vs. Soft Tissue Injuries in Athletes
47:49 Importance of Plyometric Work in Injury Prevention
51:43 Isometric Exercises and Their Benefits
58:12 Recovery Strategies and Their Effectiveness
01:08:02 The Role of Communication in Team Sports
01:15:55 Systematizing Athlete Routines for Optimal Performance
01:22:52 Conclusion and Final Thoughts

Episodes You Might Enjoy:

Episode 314: Unlocking Performance & Recovery: IV Therapies & Hyperbaric Oxygen Therapy with Jordyn Payne
- YouTube: https://youtu.be/qnJHcepDx1c?si=aTlDcFS6D77jq49D
Episode 325: The Uncommon Science of Cold: Brown Fat, Resilience & Recovery with Dr. Thomas Seager
- YouTube: https://youtu.be/5ycoVRnLTuY?si=m-pgtYkkMcQhPUXJ

Connect with Jeremy:

Vitality Collective: https://vitality-collective.com/
Instagram: https://www.instagram.com/VitalityCollectivePerformance

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 360: Exploring Aerobic Development & Concurrent Training with Jason Brown

Tue, 30 Dec 2025 18:28:13 +0000

In this episode of the Flex Diet Podcast, I catch up with my good friend Jason Brown to dig into the intersection of strength training and aerobic development. We talk through how to implement aerobic conditioning in the real world, what zone two training actually is (and isn’t), and the pros and cons of different training methodologies.

Jason shares his thoughts on concurrent training, functional movement, and how to improve performance without sacrificing long-term health. We also get into the realities of online coaching and how to structure training programs that support sustainable progress over time.

If you’re looking to improve body composition, build muscle, and boost performance within a flexible, evidence-based framework, this episode will give you plenty to work with.

Sponsors:

Rogue: https://miket.me/rogue
Beyond Power Voltra 1: https://www.beyond-power.com/michael13
Meathead Cardio Course Level 1: Aerobic System https://miket.me/cardio
Fitness Insider Newsletter: https://miketnelson.com/

Episode Chapters:

04:26 Jason Brown Introduction and Background
04:58 Transition to Online Training
07:16 Challenges and Adaptations in Online Coaching
15:01 Assessment and Customization in Training
19:46 Importance of Aerobic Conditioning
21:38 Heart Rate Monitoring and Technology
32:36 Debunking Myths and Misconceptions
40:13 Personal Training Evolution
40:29 Aerobic Training Benefits
40:56 Training Philosophy and Methods
41:54 Zone Two Training Debate
43:23 Stress and Training Adaptations
44:24 Creative Conditioning Approaches
57:02 Concurrent Training Insights
01:04:26 Programming and Practical Experience
01:14:36 Final Thoughts and Recommendations

Episodes You Might Enjoy:

Episode 326: Row Hard, Breathe Easy: Boosting Aerobic Capacity with Dr. Kenneth Jay
- YouTube: https://youtu.be/hpvKokMBRv4?si=sL-dFZ2reY_W5RWV
Episode 335: Grip, Guts & Gas Tanks: Aerobic Training for Meatheads with Levi Earl
- YouTube: https://youtu.be/S13JxU57-sk?si=phRGaQSaN0SnXnsO

Connect with Jason:

Website: https://www.jasonbrowncoaching.com/
YouTube: https://www.youtube.com/@jasonbrowncoaching
Instagram: https://www.instagram.com/jasonbrowncoaching

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 358: Navigating Body Composition, Weight Loss & Real-World Coaching with Aram Grigorian

Wed, 24 Dec 2025 17:19:59 +0000

In this episode of the Flex Diet Podcast, I sit down with my good friend Aram Grigorian from the Real Coaches Summit to talk shop on what actually matters in coaching today. We dig into body composition and weight loss, why consistency still beats novelty, and how to think more clearly about calorie tracking without losing the forest for the trees.

We also get into industry trends, client compliance, and why live, in-person events remain one of the most underrated tools for becoming a better coach. If you’re a trainer or just serious about improving your health and results, this is a practical, no-nonsense conversation you’ll get a lot out of. I also share a sneak peek at what’s coming up at the Real Coaches Summit.

WARNING – you may be offended by some items that Aram or I say in this podcast. Just a heads-up, and enjoy.

Sponsors:

Real Coaches Summit
- Note: I don’t make a dime if you sign up for the RCS now, but I have presented at and attended the event in the past, and it is amazing. I highly recommend it
Daily Fitness Insider Newsletter

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

00:43 Discussion on Body Composition and Weight Loss

01:37 The Importance of Live Events for Trainers
02:10 Challenges in Coaching and Client Compliance
04:28 Event Logistics and Venue Details
07:23 The Need for More In-Person Events
10:00 Mentorship and Coaching Strategies
12:47 Debunking Fitness Myths and Misconceptions
13:52 The Role of Calorie Deficits in Weight Loss
17:07 The Impact of Lifestyle Choices on Health
21:36 The Importance of Consistency and Accountability
25:31 Challenges in the Fitness Industry
28:16 Practical Advice for Coaches and Trainers
43:43 The Reality of Client Training and Nutrition
47:10 The Misconceptions About Cardio and Dieting
47:43 Measuring and Quantifying Cardio Output
48:28 Challenges in Measuring Calories Burned
49:41 The Complexity of Weight Training vs. Cardio
50:54 The Role of Wearables in Tracking Fitness
52:13 Debunking Fitness Myths and Misconceptions
53:10 The Influence of Fitness Gurus and Misinformation
53:58 The Importance of Sleep and Recovery
01:00:52 Seasonal Fitness Trends and Challenges
01:03:50 The Value of Consistency and Accountability
01:06:12 Navigating the Fitness Industry’s Noise
01:08:07 The Importance of Community and Networking
01:15:57 Promoting Integrity and Transparency in Fitness
01:18:16 The Role of Experts and Continuous Learning
01:26:17 The Benefits of Attending Fitness Events
01:30:17 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 207: Driving client progress with effective nutrition and coaching: An interview with Aram Grigorian
Episode 317: Enhancing Coaching & Leadership in Sports with Tex McQuilkin

Connect with Aram:

Instagram – Real Coaches Summit
Aram’s Instagram

Get In Touch with Dr Mike:

Episode 359: Debunking Women’s Fitness Myths with Dr. Lauren Colenso-Semple

Mon, 22 Dec 2025 10:00:00 +0000

In this episode of the Flex Diet Podcast, I sit down with Dr. Lauren Colenso-Semple to cut through the noise and tackle some of the most persistent myths in women’s fitness. We break down where misinformation shows up in popular programs, why overly complicated plans often backfire, and what the science actually says about fasted training and low energy availability.

We also get into hot topics like cold water immersion and cortisol, real sex-based differences in training responses, and why women’s fitness research is still so challenging to conduct well. If you’re looking for practical, evidence-based guidance instead of hype, this episode will help you train smarter and with more confidence.

Sponsors:

LMNT: http://drinklmnt.com/mikenelson (automatically applied at checkout)
Beyond Power Voltra 1: https://www.beyond-power.com/michael13
Fitness Insider Newsletter: https://miketnelson.com/

Episode Chapters:

04:30 Interview with Dr. Lauren Colenso-Semple
05:01 Complications in Women's Fitness
07:39 Effective Training Strategies
18:42 Fasted Training for Women
23:33 Low Energy Availability
28:50 Cold Water Immersion for Women
34:27 The Overemphasis on Recovery
36:45 Sex-Based Differences in Training
37:04 The Fiber Type Debate
43:41 Genetics and Athletic Performance
46:23 Women's Specific Supplements
53:50 Challenges in Women's Fitness Research
01:00:51 Rapid Fire Questions and Conclusion

Episodes You Might Enjoy:

Episode 267: Demystifying Women’s Fitness and Nutrition with Alli Fahrenbach
- YouTube: https://youtu.be/w13NXowjSVU?si=QDdKNRGZZq_SgT5h
Episode 296: Enhancing Athletic Performance with Dr. Dani LaMartina
- YouTube: https://youtu.be/ts_eqvs6OI4?si=TiqFPjcsxI9a3owF

Connect with Dr Lauren Colenso-Semple:

Website: https://www.drlaurencs.com/
Instagram: https://www.instagram.com/drlaurencs1

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 357: CDP Choline for Brain Performance with Katie Emerson

Tue, 9 Dec 2025 21:16:47 +0000

Welcome back to the Flex Diet Podcast! Today, I’m hanging out with the brilliant Katie Emerson, Senior Manager of Scientific Affairs over at Kyowa Hakko USA, aka the people behind Cognizin (CDP Choline), one of the few brain-boosting ingredients with legit research behind it.

We dig into the real science of CDP Choline, how it supports memory, focus, and cognitive performance, and where it actually fits into the human physiology engine, not the hype machine. Katie and I also zoom out into the supplement industry as a whole, chatting about what’s worth paying attention to, what’s still emerging, and how to navigate all the shiny promises out there.

We even take a nerd-tour into mental resilience, genetic mapping, and the surprising potential of glutathione for health and performance.

If you’re curious how targeted supplements can help you think faster, recover better, and be a more high-performing human without needing a PhD to decode marketing nonsense, this episode is for you.

Sponsors:

Flex 4: Katie's top 4 things to know about citocholine

Episode Chapters:

03:52 Katie Emerson Joins the Conversation
04:09 Conversations at ISSN and Networking
11:20 Research and Studies on CDP Choline
17:49 Challenges in Supplement Formulation
24:40 Mechanisms and Benefits of CDP Choline
28:06 Exploring Genetic Mapping and Data Overload
29:01 Study Design and Dosing Strategies
30:29 The Sweet Spot of CDP Choline Dosage
33:40 Pharmacokinetics and Timing of CDP Choline
35:36 Safety and Side Effects of High Doses
38:59 Comparing CDP Choline and Alpha GPC
42:41 Introduction to Glutathione
48:41 Oral Absorption of Glutathione
52:12 Podcast Conclusion and Listener Information

Episodes You Might Enjoy:

Episode 343: Fueling the Corporate Athlete: Stress, Supplements & Performance with Dan Hunter
- YouTube: https://youtu.be/0ek4XSs62RQ
Episode 222: Expert Insights on nutrition, supplements, and training with Registered Dietitian Sean Casey
- YouTube: https://youtu.be/wjJB-y1kwgM

Connect with Katie:

Cognizin: cognizin.com

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 356: How Keto Affects Performance with Dr. Andrew Koutnik

Tue, 2 Dec 2025 19:46:54 +0000

On this episode of the Flex Diet Podcast, I sit down with my good buddy and lab-coat-wearing performance wizard, Dr. Andrew Koutnik. We talk about how to boost muscle performance, improve body composition, and feel like an athletic human without dumpster-firing your health.

We dig into cold water immersion (and when it can kick gains in the shins), blood glucose regulation, ketogenic diets, carbs (yes, they’re still awesome), and how to build metabolic flexibility that actually translates to better outcomes in the gym and life.

Andrew shares some killer insights from his research at Florida State University, especially around keto diets and athletic performance. If you’re curious about whether low-carb can help or hurt your performance, this is your jam.

If you want practical tools for a bigger physiological engine, tune in!

Sponsors:

Tecton Ketones: https://tectonketones.com/
LMNT: http://drinklmnt.com/mikenelson (automatically applied at

Episode Chapters:

05:28 Conferences and Networking
08:34 The Importance of Practical Application in Science
21:43 Cold Water Immersion and Stress Responses
32:53 Mindfulness and Meditation
39:29 Blood Glucose and Exercise Performance
52:00 Limitations of Association Studies in Sports Performance
52:47 Impact of Blood Glucose on Performance
57:04 Historical Perspective on Ketogenic Diets
01:00:52 Study on Ketogenic Diets and Ironman Competitors
01:15:53 Health Implications of High Carbohydrate Diets
01:18:48 Concluding Thoughts on Nutrition and Performance

Episodes You Might Enjoy:

Episode 254: Exploring the Frontiers of Ketone Science and Brain Health with Mike Chesne from Tecton Life
- YouTube: https://youtu.be/uTsM_ETF8Us
Episode 253: Enduring the Antarctic Chill and Unveiling the Power of Ketones with Akshay Nanavati and Tecton Life
- YouTube: https://youtu.be/ockRFjBiOQc

Connect with Dr Koutnik:

Website: https://andrewkoutnik.com/
Instagram: https://www.instagram.com/andrewkoutnikphd/

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 355: The Stimulated Mind: Dr. Tommy Wood on Building a Better Brain Through Training, Tech & Physiology

Tue, 25 Nov 2025 02:15:38 +0000

In this episode of the Flex Diet Podcast, I sit down with my good friend Dr. Tommy Wood to dig into his upcoming book, The Stimulated Mind — a ridiculously practical guide to building a better brain.

We get into all kinds of fun rabbit holes: how technology is changing fitness, why lactate (yes, the same stuff you curse during hard intervals) is actually rocket fuel for your brain, and why a solid dose of cardio is one of the most underrated cognitive enhancers out there.

We also tackle resistance training, neuroplasticity as you age, and which sports and drills actually move the needle for cognition. And because it’s Tommy, we even wander into the spicy territory of psychedelics and whether they may have a place in brain health.

If you want real, actionable strategies to boost memory, focus, and long-term cognitive performance—without drowning in jargon—this episode is for you.

Tune in and geek out with us.

Sponsors:

LMNT electrolyte drink mix: https://drinklmnt.com/
Flex 4: Dr Tommy Wood's top 4 ways to improve your brain
Preorder The Stimulated Mind: https://www.amazon.com/Stimulated-Mind-Future-Proof-Brain-Dementia/dp/0593797817/ref=sr_1_1

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

02:01 Dr. Tommy Wood's Background and Expertise
03:15 The Stimulated Mind: Translating Neuroscience into Practical Tips
04:01 Sponsors and Special Offers
05:09 Interview with Dr. Tommy Wood Begins
06:58 The Benefits of High-Intensity Exercise
10:37 Lactate and BDNF: Brain Fertilizer
17:16 The Potential of Lactate Supplements
20:49 The Challenges of Translating Preclinical Science to Humans
26:54 The Importance of the Hippocampus and Executive Function
29:53 The Benefits of Resistance Training for Cognitive Health
32:09 The Cognitive Benefits of Coordinative Training
34:30 The Importance of Recreation and Social Interaction
37:34 The Humbling Nature of Brazilian Jiu-Jitsu
38:12 The Stimulated Mind: Brain Function and Exercise
40:06 Neuroplasticity and Aging
40:50 Embracing Discomfort for Brain Growth
42:47 The Role of Dopamine in Learning
45:14 Flow vs. Clutch States in Performance
48:41 The Goat Drill: A Complex Motor Skill Exercise
53:13 Expanding Cognitive Headroom
58:00 Psychedelics and Brain Health
01:03:26 Wrapping Up: Book Promotion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 307: The Lost Episode on Body Composition Research with Dr. Tommy Wood and Dr. Ben House
- YouTube: https://youtu.be/ytbNiJ25kiQ
Episode 178: Rebroadcast – Insulin and Glucose Myths & more with Dr Tommy Wood
- YouTube: https://youtu.be/N7LchLtBJr4

Connect with Dr. Tommy Wood:

Substack: https://substack.com/@betterbrainfitness
Instagram: https://www.instagram.com/drtommywood
Website: https://www.drtommywood.com/

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 354: How Shiftwave Reboots Your Nervous System w/ Dr. Jeff Rouse

Mon, 17 Nov 2025 20:06:01 +0000

In this episode of the Flex Diet Podcast, I sit down with Dr. Jeff Rouse from Shiftwave to talk about his mind-bending device that claims to reset your nervous system.

I’ll be honest, when I first saw it, I was skeptical. But after trying it at the Parker University conference, I was blown away by what it did. We dig into how the tech works, why it’s so effective for both physical and mental health, and how it’s being used everywhere from mental health therapy to pro sports.

Dr. Rouse brings a fascinating mix of psychiatry, quantum biology, and wellness tech expertise to the conversation. He explains the science behind Shift Wave, the principles that make it tick, and some of its wildest protocols, like “synthetic sleep.”

If you’re into cutting-edge tools that help you recover faster, feel better, and perform at your best, this one’s worth the listen.

Sponsors:

Shiftwave: https://shiftwave.co/drmiketnelson
- Save $300 with the link above. Note: This is an affiliate link.
Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

02:47 Meet Dr. Jeff Rouse: Background and Expertise
03:09 Sponsorship and Personal Endorsement
05:01 Understanding Shift Wave: Dr. Jeff's Explanation
06:37 The Impact of Shift Wave on the Nervous System
17:34 Shift Wave in Practice: Real-World Applications
31:45 The Role of Sleep in Nervous System Regulation
38:03 Synthetic Sleep Protocols: An Innovative Approach
39:27 Exploring Synthetic Sleep Protocols
40:09 Physiological Effects of Deep Relaxation
45:43 Potential Benefits for Athletic Performance
49:59 Vagal Nerve Stimulation and Cognitive Enhancement
54:42 Mechanoreception and Natural Pathways
01:00:14 Personalized Biofeedback and Protocols
01:06:37 Daily Use Recommendations for Shift Wave
01:11:34 Conclusion and Final Thoughts

Flex Diet Podcasts You May Enjoy:

Episode 283: Unlocking Better Sleep and Stress Reduction with Dr. Dan Cohen of Soltec Health
- YouTube: https://youtu.be/VInoz9ItGfw
Episode 273: Unlocking Better Sleep: Insights and Strategies from Dr. Chris Perry
- YouTube: https://youtu.be/BHGBAKtsdWI

Connect with Dr Rouse:

Website: https://shiftwave.co/
Instagram: https://www.instagram.com/shiftwavepro

Get In Touch with Dr Mike:

Episode 353: Pain-Free Performance with Dr. John Rusin

Mon, 10 Nov 2025 22:25:20 +0000

In this episode of the Flex Diet Podcast, I sit down with my good friend Dr. John Rusin to dig into his new book, Pain-Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body. We talk all things movement, strength, and longevity—how to actually perform at a high level without wrecking yourself in the process.

John drops some serious wisdom from decades of training and coaching, and we get into the real science behind balancing load, recovery, and pain management so you can keep crushing it for the long haul.

If you want to know how to train hard, move well, and build a body that lasts, you’ll definitely want to tune in.

Sponsors:

Beyond Power Voltra1: https://www.beyond-power.com/michael13
Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

03:15 Conversation with Dr. John Russin Begins
04:16 The Journey of Writing 'Pain-Free Performance'
06:16 Challenges and Insights in Book Writing
12:12 Health and Longevity in Fitness Coaching
14:54 The Importance of Recovery and Self-Care
24:14 The Future of Fitness: Health First Approach
27:42 Social Media vs. Real Education in Fitness
30:25 The Challenge of Authenticity in Fitness Coaching
31:07 The Value of Books and Live Events
32:03 Targeting the Right Audience in Fitness
44:59 The Importance of Foundational Movement Patterns
47:38 Effective Ratios for Balanced Training
51:12 Integrating Functional Movements for Injury Prevention
56:02 The Role of Storytelling in Fitness Education
58:28 Conclusion and Final Thoughts

Flex Diet Podcasts You May Enjoy:

Episode 343: Fueling the Corporate Athlete: Stress, Supplements & Performance with Dan Hunter
- https://youtu.be/0ek4XSs62RQ
Episode 314: Unlocking Performance & Recovery: IV Therapies & Hyperbaric Oxygen Therapy with Jordyn Payne
- https://youtu.be/qnJHcepDx1c

Connect with Dr Rusin:

Pain-Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body: https://www.amazon.com/Pain-Free-Performance-Better-Smarter-Unbreakable/dp/162860509X
Instagram: https://www.instagram.com/drjohnrusincoaching/
Website: https://drjohnrusin.com/

Get In Touch with Dr Mike:

Episode 352: Dr. Dan Pardi on Stem Cells, Supplements, and the Future of Health with Qualia

Mon, 3 Nov 2025 21:11:05 +0000

In this episode of the Flex Diet Podcast, I sit down with my good friend Dr. Dan Pardi for a deep dive into all things health, longevity, and cognitive performance. We get into the science of stem cells and aging, the real benefits (and limits) of popular supplements, and how nootropics like Ritalin and Modafinil actually work—or don’t—in the real world.

We also talk about how to integrate training and movement into insanely busy lives, the psychology of health behavior, and why being flexible in your approach (not just in your hamstrings) is key to long-term success.

This episode is brought to you by Quaia Life, where Dan’s doing some fascinating work on cutting-edge supplements designed to optimize health and performance. They’re offering listeners 15% off their products, which you can grab through the link in the show notes.

If you want a mix of actionable tips, science-backed insights, and a peek behind the curtain of how top researchers think about performance and aging, you’ll definitely want to tune in.

Sponsors:

Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8
Qualia: https://qualialife.com/drmike15
- Coupon Code: DRMIKE15 (listeners get an additional 15% off any Qualia order)

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

01:51 Science Communication and Cognitive Performance
02:43 Sponsorship and Product Endorsement
04:54 The Importance of Flexibility in Training
06:39 Integrative and Opportunistic Training
15:50 The Psychology of Health and Performance
24:12 Quality of Life and Nootropics
31:12 Understanding Cognitive Enhancement
44:30 Modafinil and Its Effects
50:50 Exploring the Benefits and Downsides of a New Drug
51:22 Mechanisms and Effects of the Drug
52:42 Hallmarks of Aging and Their Impact
58:07 Understanding Stem Cells and Their Functions
01:01:52 Formulating a Stem Cell Supplement
01:10:18 Sequencing Protocols for Optimal Health
01:15:13 Challenges and Research in the Supplement Industry
01:23:33 Final Thoughts and Recommendations
01:34:29 Podcast Conclusion and Disclaimers

Flex Diet Podcasts You May Enjoy:

Episode 263: Lifestyle, Longevity, and the Future of GLP-1 Agonist Use in Wellness with Christa Rymal
- YouTube: https://youtu.be/SlALIb74KvM
Episode 165: Health, Sports Performance and Longevity Medicine: Dr Rick Cohen with Dr. Mike T Nelson
- YouTube: https://youtu.be/bYk_wzBJzJY

Connect with Dr Pardi:

Qualia: https://www.qualialife.com/
Instagram: https://www.instagram.com/dan_pardi

Get In Touch with Dr Mike:

Episode 351: Brain Rehab That Works: Tools for Concussions & Migraines w/ Dr. Ayla Wolf

Tue, 28 Oct 2025 18:12:35 +0000

In this episode of the Flex Diet Podcast, I’m joined by Dr. Eila Wolf, who specializes in functional neurology and Chinese medicine. We dig into how these fields come together to help people dealing with concussions, migraines, and chronic pain — and why traditional approaches often fall short.

Dr. Wolf walks us through the science behind her methods, including how acupuncture, vestibular work, and eye movement assessments can reveal what’s really going on in the brain after an injury. We also talk about her new book, The Concussion Breakthrough, and how it’s helping patients who’ve been struggling with long-term symptoms finally find a path forward.

If you want a deeper understanding of how the brain heals — and how functional neurology can help you or someone you know recover faster and more completely — you’ll get a ton out of this conversation.

Sponsors:

Beyond Power Voltra 1: https://www.beyond-power.com/michael13
Tecton Ketone Esters: https://tectonketones.com

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

00:46 Exploring Functional Neurology
01:23 Concussions and Eye Movements
02:09 Dr. Wolf’s Book and Newsletter
02:42 Starting the Conversation
02:49 Dr. Wolf’s Lecture at Northwestern
03:40 Better PowerPoint Presentation Tips
04:29 Challenges of Creating New Talks
05:57 AI in Research and Presentation
07:22 Cadaver Lab Experience in Toronto
09:07 Acupuncture and Anatomical Research
09:54 History and Acceptance of Chinese Medicine
11:47 Skepticism and Evidence in Acupuncture
13:41 Research Design Challenges
17:18 Innovative Acupuncture Studies
21:34 Psychedelics and Research
23:15 Dr. Wolf’s Journey into Acupuncture
27:08 Favorite Herbs and Their Benefits
29:16 Introduction to Functional Neurology
33:18 Case Studies and Clinical Insights
35:59 Sensory Tricks for Migraines
38:13 Mechanisms Behind Sensory Tricks
39:32 Light Sensitivity and the Midbrain
40:45 Personal Experience with a Health App
41:31 Understanding Light Sensitivity
42:59 Case Study: Pupil Response and Eye Pain
44:09 Eye Movements & Concussion Diagnosis
47:06 Gaze Stability and Neurological Insights
52:19 The Concussion Breakthrough Book
55:45 Complex Cases in Functional Neurology
01:04:27 Visual + Vestibular Integration
01:14:55 Final Thoughts and Resources

Flex Diet Podcasts You May Enjoy:

Episode 132: The Effects of Creatine Supplements on Brain Function, Concussion, and Sports Performance with Dr Eric Rawson
- YouTube: https://youtu.be/g7f8yHNlawU
Episode 311: Maximizing Athletic Performance with Neurology: Insights from Dr. Dylan Seeley
- YouTube: https://www.youtube.com/watch?v=bnuYQ-GJ6to

Connect with Dr Wolf:

The Concussion Breakthrough: https://www.amazon.com/Concussion-Breakthrough-Discover-Missing-Recovery/dp/B0FDBLVDVH
Website: https://www.acupunctureneurology.com/
Instagram: https://www.instagram.com/ayla_wolf354

Get In Touch with Dr Mike:

Episode 350: From Halo to Flow: The Future of Brain Performance Tech w/ Erin Lee of Flow Neuroscience

Fri, 24 Oct 2025 20:07:03 +0000

In this episode of the Flex Diet Podcast, I’m joined by Erin Silver Lee, the CEO of Flow Neuroscience. We dig into some seriously cool stuff — including Flow’s recent acquisition of the Halo device, which uses non-invasive brain stimulation (TDCS) to boost both athletic and mental performance.

Erin and I talk about how this tech works, what the current research says, and how it’s being applied to improve focus, sleep, neuroplasticity, and overall brain health. We also get into the real-world side of things — from navigating FDA regulations to running clinical trials and shaping the future of personalized brain optimization.

If you’re curious about where neuroscience meets performance — and how safe, evidence-based brain stimulation might fit into the next generation of recovery and training tools — you’ll want to check this one out.

Sponsors:

Beyond Power Voltra 1: https://www.beyond-power.com/michael13
Tecton Ketone Esters: https://tectonketones.com

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

00:38 Background on Halo Device and Flow Neuroscience
01:50 Acquisition and Technology Insights
02:09 FDA Regulation and Consumer Approval
06:02 New Device Focus and User Benefits
07:29 Device Design and Usage
08:45 Impact on Sleep and Mental Performance
16:17 Personalization and Future Developments
26:06 Focus and Concentration Benefits
29:33 Navigating FDA Regulations
30:35 Depression Treatment Success in Europe
30:51 Challenges with Regulatory Approval
31:50 Real-World Success and Halo Product Launch
33:23 Navigating FDA Approval and Bias
42:45 Clinical Trials and Expanding Indications
51:25 Brain Health and Personal Practices
55:33 Podcast Conclusion and Listener Information

Flex Diet Podcasts You May Enjoy:

Episode 346: From Navy SEAL to Neuroscience: Dr. Blaine Lints on Ibogaine and Performance
- YouTube: https://youtu.be/8UNGgyqBWm0
Episode 241: A New Perspective on Brain Health with Dr. Shaun Kornfeld
- YouTube: https://youtu.be/1HcgPp6Wz7Q

Connect with Flow Neuroscience:

Website: https://www.haloneuroscience.com/
Facebook: https://www.facebook.com/halo.neuroscience
YouTube: https://www.youtube.com/@HaloNeuroscience
LinkedIn: https://www.linkedin.com/company/halo-neuroscience/
Instagram: https://www.instagram.com/halo.neuro/

Get In Touch with Dr Mike:

Episode 349: Phys Flex Cert Closes Today, Monday Oct. 20: Expand Your Human Dynamic Range

mike@miketnelson.com (Dr Mike T Nelson, Jodie "Fabulous" Nelson, Suzie Glassman) — Mon, 20 Oct 2025 15:30:58 +0000

In this episode of the Flex Diet Podcast, I dive into practical ways to boost muscle growth, enhance performance, and improve body composition — all within a flexible, health-focused framework.

I also talk about my Physiologic Flexibility Certification, which is closing for enrollment soon, and unpack key concepts like Human Dynamic Range (HDR) and cross-adaptation. HDR is all about building a wider physiological range — the ability to handle more stress and recover faster — while cross-adaptation looks at how training one system (like heat or hypoxia) can improve others.

Plus, I dig into new research and share actionable strategies you can use right now to strengthen your cardiovascular and respiratory systems.

Sponsors:

Physiologic Flexibility Certification Course open Monday, Oct. 13 to Monday, Oct. 20: https://miketnelsons.samcart.com/products/physflex/
Instagram: https://www.instagram.com/drmiketnelson/

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

00:20 Important Announcement: Physiologic Flexibility Certification
01:57 Key Concepts in Physiologic Flexibility
02:14 Human Dynamic Range Explained
06:01 Cross Adaptation: Heat and Hypoxia
08:24 Research Studies and Findings
20:33 Practical Applications and Protocols
24:32 Conclusion and Certification Details
28:21 Disclaimer and Final Notes

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 348: Training Physiologic Flexibility with Dr. Mikki Williden

Thu, 16 Oct 2025 23:31:36 +0000

In this episode, I’m sharing a special rebroadcast of my chat with Dr. Mikki Williden all about physiologic flexibility, including how to train your body to handle stress and adapt better. We cover metabolic flexibility, heat and cold exposure, sauna and cold therapy, lactate and buffering systems, plus CO₂ and O₂ tolerance. You’ll learn how these systems connect to boost performance, recovery, and body composition in a healthy, sustainable way.

Sponsor:

Physiologic Flexibility Certification Course open Monday, Oct. 13 to Monday, Oct. 20: https://miketnelsons.samcart.com/products/physflex/

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

01:39 Introduction by Dr. Mikki Williden
02:43 Dr. Mike T. Nelson's Background
06:53 Discussion on Metabolic and Physiologic Flexibility
15:09 Personal Experiences and Experiments
16:28 Cold Exposure and Its Effects
25:28 Heat Exposure and Adaptation
31:36 Psychological Benefits of Cold Exposure
34:31 Practical Recommendations for Cold and Heat Exposure
39:52 Understanding pH Balance and Acid Tolerance
41:52 Understanding Lactate and Its Role in Exercise
43:19 Buffering Systems and Supplements
49:11 High-Intensity Interval Training (HIIT) Insights
53:02 Breathing Techniques and CO2 Tolerance
57:44 Altitude Training and Oxygen Regulation
01:06:34 Metabolic Flexibility and Ketones
01:14:39 Conclusion and Final Thoughts

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 347: Phys Flex Cert Opens Today: Build a More Adaptable, Resilient Body

mike@miketnelson.com (Suzie Glassman, Dr Mike T Nelson, Jodie "Fabulous" Nelson) — Mon, 13 Oct 2025 16:18:45 +0000

In this episode, I break down my Physiologic Flexibility Certification — an advanced course designed to help you build a more adaptable, resilient body. I’ll walk you through the four key pillars of human performance: temperature regulation, pH balance, fuel use, and air/CO₂ control. You’ll hear how this cert expands on my Flex Diet Certification to improve recovery, strength, and overall health using practical strategies and modern wearable tech. Enrollment is open October 13–20, 2025.

Sponsor:

Physiologic Flexibility Certification Course open Monday, Oct. 13 to Monday, Oct. 20: https://miketnelsons.samcart.com/products/physflex/

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

01:09 Metabolic Flexibility vs. Physiologic Flexibility
02:42 Four Pillars of Physiologic Flexibility
06:07 Deep Dive into Temperature Regulation
07:19 Understanding pH and Buffering Systems
09:35 Fuel Systems: Carbohydrates and Ketones
11:58 Air and CO2 Regulation
15:06 Practical Applications and Technology
30:26 Conclusion and Certification Details

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episdoe 346: From Navy SEAL to Neuroscience: Dr. Blaine Lints on Ibogaine and Performance

Mon, 6 Oct 2025 23:25:14 +0000

In this episode of the Flex Diet Podcast, I chat with Dr. Blaine Lints, a former Navy SEAL and performance physiologist, about boosting performance, muscle, and resilience through flexible strategies. We dig into his research on ketones, caffeine, and theacrine, plus his work using Ibogaine for TBI recovery. I also break down how physiologic flexibility ties it all together for next-level performance and recovery.

If you’re into cutting-edge performance science, brain optimization, or just want to hear two nerds talk physiology and Navy SEAL mental toughness, this one’s for you.

Sponsors:

Beyond Power Voltra 1: https://www.beyond-power.com/michael13
Tecton Ketone Esters: https://tectonketones.com

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

07:30 Interview with Dr. Blaine Lints Begins
08:20 Research on Caffeine and Theacrine
22:12 Dr. Lints' Ironman Journey
34:23 Exploring Ketones and Heat Stress
52:56 Exploring Ketone Esters and Their Benefits
53:52 Personal Experiences with Ketone Dosages
55:28 Research Insights on Ketone Mono Esters
57:34 Ibogaine Study for Special Operators
01:00:12 Personal Journey with Ibogaine Treatment
01:04:23 Potential of Psychedelic Medicines
01:10:26 Safety and Legality of Psychedelic Treatments
01:18:56 Future of Psychedelic Research and Applications
01:26:32 Conclusion and Final Thoughts

Flex Diet Podcasts You May Enjoy:

Episode 311: Maximizing Athletic Performance with Neurology: Insights from Dr. Dylan Seeley
- YouTube: https://youtu.be/bnuYQ-GJ6to.
Episode 167: The Physiologic and Psychologic Benefit of Doing Hard Things: Akshay Nanavati of Fearvana with Dr Mike T Nelson
- YouTube: https://youtu.be/G_iFVGHZSEs

Connect with Blaine:

Instagram: https://www.instagram.com/blainekets

Get In Touch with Dr Mike:

Episode 345: Sleep Like a Beast: Lessons from Jay Wiles and Jeffrey Durmer

Mon, 29 Sep 2025 23:24:17 +0000

In this episode of the Flex Diet Podcast, I’m diving headfirst into the science of sleep with two heavy hitters—Dr. J Wiles and Dr. Jeff Dermer from Absolute Rest.

We cover it all: why sleep is such a big deal from an evolutionary standpoint, how your modern lifestyle is probably trashing it, and what you can actually do to fix it. We dig into behavioral changes, the role of wearables versus legit lab sleep studies, and practical, no-BS strategies to get better shut-eye.

Jay Wiles and Jeremy Durmer break down Absolute Rest’s comprehensive approach, examining the psychological, physiological, and environmental factors that influence sleep. Translation: it’s not just “buy a new pillow and call it good.”

We also get into the fun stuff like caffeine, nicotine, and alcohol—how they mess with your recovery and performance—and why making small behavioral shifts and value-based choices can keep your sleep dialed in for the long haul.

If you’ve ever wondered how to stop treating sleep like an optional side quest and instead make it one of your biggest performance enhancers, this one’s for you.

Sponsors:

LMNT electrolyte drink mix: https://drinklmnt.com/
Get my free magnesium guide: https://miket.me/mag

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

06:13 The Importance of Sleep: Evolutionary and Scientific Perspectives
11:40 Sleep Deprivation Studies and Their Implications
16:54 Unihemispheric Sleep: Can Humans Do It?
25:00 Personalized Sleep Needs and Efficiency
36:44 Personalized Sleep Assessment
37:28 Subjective Experience in Sleep Quality
38:20 Comprehensive Sleep Testing
38:58 Autonomic Sleep Testing Explained
39:32 Behavioral and Psychological Factors
41:29 Polysomnography and Its Evolution
47:23 Home Sleep Testing Innovations
48:14 Cardiopulmonary Coupling and Sleep Quality
56:35 Heart Rate Variability and Sleep
01:06:44 Behavior Change and Value Systems
01:13:50 Struggles with Sleep and Coaching Solutions
01:14:27 Blocking Data to Improve Sleep Coaching
01:14:58 Empowering Clients to Interpret Sleep Data
01:15:41 The Importance of Sleep Regularity
01:17:24 Caffeine and Nicotine's Impact on Sleep
01:19:07 Genetics and Supplements in Sleep Health
01:21:39 Behavioral Changes for Better Sleep
01:27:35 Comprehensive Sleep Program Overview
01:41:02 Addressing Sleep Issues in Children
01:45:00 Podcast Conclusion and Resources

Flex Diet Podcasts You May Enjoy:

Episode 310: Unpacking the Science of Sleep with Dr. Allison Brager: https://miketnelson.com/episode-310-unpacking-the-science-of-sleep-with-dr-allison-brager/
- YouTube: https://www.youtube.com/watch?v=fhS0qsF1OHs
Episode 283: Unlocking Better Sleep and Stress Reduction with Dr. Dan Cohen of Soltec Health: https://miketnelson.com/episode-283-unlocking-better-sleep-and-stress-reduction-with-dr-dan-cohen-of-soltec-health/
- YouTube: https://youtu.be/VInoz9ItGfw

Connect with Jay and Jeremy:

Absolute Rest: https://www.absoluterest.com/

Get In Touch with Dr Mike:

Episode 344: Metabolic Adaptations, Lactate, and Training Smarter with Dr. Phil Batterson

Mon, 22 Sep 2025 22:45:51 +0000

On this episode of the Flex Diet Podcast, I’m joined once again by Dr. Phil Batterson to nerd out on one of my favorite topics: anaerobic metabolism. We dig into what’s really happening during high-intensity training, the role of lactate, and why much of the “anaerobic vs. aerobic” discussion you hear is oversimplified (or just plain wrong).

We also get into the nuts and bolts of how your bioenergetic systems adapt, why cardio equipment can actually be a powerful training tool, and where metabolic carts fit into the picture. Along the way, Phil drops practical examples you can use to better understand your own performance. If you want a clear, science-backed breakdown of anaerobic training without the fluff, this episode is for you.

Sponsors:

LMNT electrolyte drink mix: https://drinklmnt.com/
Get your rower and assault bike at Rouge https://miket.me/rogue

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

04:58 Personal Updates and Business Insights
12:37 Anaerobic vs. Aerobic Metabolism Discussion
15:00 Training Techniques and Adaptations
21:07 Challenges in Hybrid Training
24:43 Exploring the ATP-PC System
33:59 Introduction to Bioenergetic Systems
34:05 Understanding Energy Systems in Exercise
34:35 The Role of ATP and Phosphocreatine
35:08 Intensity and Energy System Utilization
35:46 Fatigue and Muscle Contraction
36:38 Misconceptions in Exercise Physiology
37:42 Lactate and Its Role in Exercise
40:18 High-Intensity Training Adaptations
41:46 VO2 Max and Training Protocols
42:40 Balancing Aerobic and Anaerobic Training
43:58 Effective Training Strategies
55:00 Heart Rate and Performance Metrics
01:00:07 Lactate: Myths and Realities
01:09:30 Buffering Capacity and Adaptations
01:16:03 BFR Bands and Intense Workouts
01:16:38 The Importance of Cardiovascular Training for Lifters
01:17:21 Debunking Myths About Cardiac Development
01:18:04 Anaerobic and Aerobic Training Insights
01:18:47 Effective Aerobic Training Strategies
01:19:42 Maintaining VO2 Max with Minimal Effort
01:20:12 Mitochondrial Function and Effective Workouts
01:20:49 Where to Find Dr. Phil Batterson
01:24:13 VO2 Max Testing and Interpretation
01:28:42 Challenges in Lactate Threshold Testing
01:39:00 Dynamic Range and Performance
01:44:59 Conclusion and Final Thoughts

Flex Diet Podcasts You May Enjoy:

Episode 264: Finding Your Aerobic Sweet Spot for Peak Health with Dr Phil Batterson
- YouTube: https://youtu.be/5j90cmi_I6k
Episode 275: Mastering Combat Sports Conditioning Using Advanced Training Techniques with Strength Coach James Tognarini
- YouTube: https://youtu.be/t9Hc-VrsY4k

Connect with Dr Phil Batterson:

Instagram: https://www.instagram.com/drphilbatterson/

Get In Touch with Dr Mike:

Episode 343: Fueling the Corporate Athlete: Stress, Supplements & Performance with Dan Hunter

Mon, 15 Sep 2025 20:33:35 +0000

On this episode of the Flex Diet Podcast, I sit down with Dan Hunter to talk all things “corporate athlete.” If you’re trying to crush it at work and not feel like a melted quesadilla by 3 p.m., this one’s for you.

We dig into the real-world challenges of staying sharp under stress, from building sustainable habits to fueling your brain with tools like creatine, ketones, and amino acids. We also explore how physical stress affects cognitive performance, the importance of trust-building, and what actually works when it comes to supplements. Tons of actionable takeaways here for anyone looking to upgrade both body and brain in high-stress environments.

Sponsors:

Beyond Power Voltra 1: https://www.beyond-power.com/michael13
LMNT electrolyte drink mix: https://drinklmnt.com/
Fitness Daily Insider: https://flex-diet.kit.com/bfa1510fa8

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

02:57 Reconnecting with Dan Hunter
03:37 Challenges and Insights in Coaching
05:15 The Importance of Applied Knowledge
08:29 Corporate Athletes vs. Professional Athletes
18:38 The Role of Identity and Habit Formation
28:40 The Value of Coaching and Accountability
34:41 Applying Holistic Approaches to Corporate Athletes
35:17 Building Trust with Corporate Clients
38:31 Incorporating Cognitive Tasks in Training
40:50 Exploring the Benefits of Ketones and Supplements
51:15 The Role of Glutamine and Other Supplements
55:06 Innovative Supplement Formulations
01:02:12 Contact Information and Locations
39:25 The Power of Cognitive Elements in Fitness
40:50 Exploring Ketones and Cognitive Function
41:10 Creatine and Ketones: Practical Insights
42:27 The Science Behind Ketones and Carbohydrates
46:19 Supplements and Their Impact on Performance
46:53 The Role of Carnitine and Other Supplements
52:09 Innovative Supplement Formulations
55:01 Sleep and Recovery: Effective Supplements
59:40 Amino ATP and Energy Boosting
01:02:07 Conclusion and Contact Information

Connect with Dan:

Instagram: https://www.instagram.com/danhunter85/
Website: https://www.danhunter.be/

Get In Touch with Dr Mike:

Episode 342: Balancing Nutrition and Social Life with David Page

Thu, 11 Sep 2025 03:36:52 +0000

On this episode of the Flex Diet Podcast, I’m joined by award-winning journalist and food nerd David Page, the guy who created Diners, Drive-Ins and Dives. We get into the wild evolution of American cuisine, the social role of food, and how to balance eating what you love with not tanking your health.

David also shares his personal story with diabetes and weight loss, plus some practical cooking tips you can actually use. It’s part history lesson, part food therapy, and a whole lot of fun. Don’t forget to check out the sponsors and subscribe to my free daily newsletter for nerdy nuggets on nutrition, training, and metabolism—plus a free gift just for signing up.

Sponsors:

Beyond Power Voltra 1: https://www.beyond-power.com/michael13
PNOE - tell them Dr Mike T sent ya: https://pnoe.com
Killswitch for sleep: https://www.switchsupplements.com/DRMIKE use code DRMIKE to save $$

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

04:34 The Evolution of Chinese and Italian Cuisine in America
08:50 The Impact of Post-WWII Era on American Food Culture
15:19 Cooking Tips and Healthy Eating Strategies
24:08 Balancing Indulgence and Healthy Eating
25:16 A Personal Journey to Weight Loss
26:05 The Role of Medical Professionals in Managing Diabetes
27:14 Effective Diet Plans and Medications
28:21 Maintaining Weight Loss and Counting Calories
30:08 Exercise and Personal Fitness Routines
33:52 The Story Behind Diners, Drive-Ins, and Dives
36:33 The Challenges and Rewards of the Restaurant Industry
39:37 Exploring Regional Barbecue Styles
41:51 Launching a Culinary Podcast
46:26 Closing Remarks and Podcast Information

Connect with David:

Culinary Characters Unlocked: https://culinarycharactersunlocked.com/

Get In Touch with Dr Mike:

Episode 341: Flexing with EAAs: Muscle, Metabolism, and More with Angelo Keely

Wed, 3 Sep 2025 18:59:08 +0000

On this week’s Flex Diet Podcast, I sit down with Angelo Keely, co-founder of Kion, to geek out on all things essential amino acids (EAAs). We’ll dig into the nitty-gritty science and—more importantly—what that means for you in the real world.

Want to pack on more muscle? Drop some fat without feeling wrecked? Stay strong and sharp as the years tick by? EAAs can help—if you know how to use them. We’ll break down why they’re not just “protein lite,” how they work differently than your standard whey shake, and the smartest ways to add them into your nutrition strategy.

If you care about muscle, performance, or aging like a badass, this one’s worth a listen.

Sponsors:

Kion EAAs: https://www.getkion.com/collections/drmike

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

01:30 – Meeting Angelo Keely at ISSN
03:00 – Essential Amino Acids: What Are They?
06:00 – Protein vs. EAAs vs. BCAAs
09:30 – The Science of Protein Synthesis
13:00 – Muscle Gain, Body Composition, and Aging
17:00 – EAAs for Fat Loss and Caloric Restriction
21:00 – Research on EAAs and Muscle Preservation
25:00 – Supplement Quality: What to Look For
28:00 – How to Use EAAs: Dosing and Timing
32:00 – EAAs for Older Adults and Special Populations
36:00 – Taste, Formulation, and Product Differences
40:00 – Practical Tips for Athletes and Everyday Use
44:00 – Creatine vs. EAAs: Which to Choose?
47:00 – Real-World Experiences and Anecdotes
50:00 – Q&A and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 291: Anabolic Strategies and Nutrition Tips to Maximize Muscle Growth & Health with Dr David Church
- YouTube: https://youtu.be/VudpMeB_33w
Episode 274: How Muscle Fibers Influence Metabolism: Insights from Nathan Serrano
- YouTube: https://youtu.be/Ul2TOiodgao

Connect with Angelo:

Instagram: https://www.instagram.com/angelokeely
Kion: https://www.getkion.com

Get In Touch with Dr Mike:

Episode 340: Hybrid Training and Meathead Cardio with Bryan Boorstein

Mon, 25 Aug 2025 09:00:00 +0000

In this week’s Flex Diet Podcast, I sit down with fitness expert Bryan Boorstein to dig into the idea of “Meathead Cardio.” Brian has been in the lifting world for years, but over time, he began adding more cardio into his routine—and not only did it stick, it actually improved his performance and health.

We talk about why hybrid training isn’t the enemy of muscle, how to balance lifting and cardio without wrecking recovery, and the strategies Brian used to hold onto his muscle while ramping up his endurance work. He also shares his experience training for and excelling in endurance events, and how this shift has changed his overall well-being.

We wrap up with some practical advice on how you can fold more cardio into your training without sacrificing strength, plus a look ahead at where training and tech might collide in the future.

Sponsors:

Beyond Power Voltra 1: https://www.beyond-power.com/michael13
PNOE - tell them Dr Mike T sent ya: https://pnoe.com
Killswitch for sleep: https://www.switchsupplements.com/DRMIKE use code DRMIKE to save $$

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

04:25 Brian's Hybrid Training Journey
04:59 Balancing Lifting and Cardio
08:49 Training Adjustments and Experiments
14:16 Low Volume Training and Maintenance
34:16 Cardio's Impact on Aesthetics and Well-being
40:24 Brian's Cardio Training Regimen
44:50 Significant Improvements in Rowing Performance
45:32 Balancing Training and Recovery
45:56 Adapting Training for Seasonal Changes
47:15 Experimenting with Different Workout Routines
48:25 Incorporating Cardio and Flexibility
49:31 The Importance of Diverse Physical Activities
51:41 Cardiovascular Training Setup
55:49 The Role of Technology in Training
01:05:16 Running and Its Impact on Training
01:09:21 Zone Two Training and Recovery
01:14:48 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 220: Lessons in Muscle Size From Training One Arm for Weeks – an interview with Bryan Boorstein, https://youtu.be/xKpqpybuTE8
Episode 252: Mastering Heart Health: A Deep Dive into Preventive Cardiology with Dr. Michael Twyman, https://youtu.be/hpdMnJSZMf8

Connect with Bryan:

Instagram: https://www.instagram.com/bryanboorstein
Website: https://evolvedtrainingsystems.com

Get In Touch with Dr Mike:

Episode 339: Performance Tracking and AI in Athletics with Coach Troy Beauregard

Mon, 18 Aug 2025 19:43:25 +0000

Welcome back to the Flex Diet Podcast. I’m Dr. Mike T Nelson, and today I’ve got a great conversation lined up with Coach Troy Beauregard from Canada. We dig into one of my favorite rabbit holes: performance tracking for athletes.

We cover why it’s so important to keep tabs on what’s happening in the gym and how you don’t need super-fancy gear to start collecting meaningful data. Of course, we also geek out on the fun toys, from simple tools to cutting-edge tech and even some AI applications that are creeping into sports science.

Troy shares insights on hockey-specific acceleration testing, what load monitoring looks like in basketball, and how recovery programs can use force plates and other equipment to really dial things in. The big theme? How modern technology can help athletes perform better and recover smarter—without frying their nervous system in the process.

If you’re into training, tech, and finding smarter ways to help athletes (or yourself) adapt and recover, you’re going to love this one.

Sponsors:

Beyond Power Voltra 1: https://www.beyond-power.com/michael13
PNOE - tell them Dr Mike T sent ya: https://pnoe.com
Killswitch for sleep: https://www.switchsupplements.com/DRMIKE use code DRMIKE to save $$

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

07:36 In-Game Monitoring and Performance Testing
15:35 Real-World Applications and Case Studies
22:13 Challenges in Assessing Hockey Players' Performance
23:23 Using Moxie Monitors for On-Ice Data Collection
23:56 Gender Differences in SMO2 Utilization
26:21 Correlation Between Drive Index and Acceleration
27:17 Importance of Accurate Performance Metrics
29:05 The Role of Cognitive Skills in Athletic Performance
41:58 Complexity in Modern Sports
45:46 Moxie Testing and Strength Correlation
48:03 Understanding Wattage and Oxygen Utilization in Sports Science
48:22 Correlation Between Sprint Performance and Power Output
48:59 The Importance of Strength and Power in Athletic Training
51:19 Experimenting with Strength and Power Training in Hockey
54:24 Innovative Training Devices and Technology
55:41 Affordable Alternatives for High-Tech Training
59:36 The Role of AI and Data Analysis in Sports
01:01:54 Closing Thoughts and Future Episodes

Flex Diet Podcast Episodes You May Enjoy:

Episode 311: Maximizing Athletic Performance with Neurology: Insights from Dr. Dylan Seeley; https://youtu.be/bnuYQ-GJ6to
Episode 308: The Science of Performance: An In-Depth Conversation with Dr James LaValle; https://youtu.be/rmirgNof5yk

Connect with Troy:

Instagram: https://www.instagram.com/troybeauregard/
Website: https://vo2peak.ca/

Get In Touch with Dr Mike:

Episode 338: Tabata Myths & Flexible Meathead Cardio Level 2: Enroll by Aug 12, 2025

mike@miketnelson.com (Suzie Glassman, Dr Mike T Nelson, Jodie "Fabulous" Nelson) — Mon, 11 Aug 2025 09:00:00 +0000

Join me on The Flex Diet Podcast as I break down the iconic 1996 Tabata study that’s been hyped for its fat-burning benefits. Tabata training has become a fitness staple, but is it really all it’s cracked up to be?

I’ll uncover the myths, dive into the science, and explain why true Tabata isn’t exactly beginner-friendly. Learn about its real effects on body composition and how you can modify it for better results.

Plus, I’ll give you the lowdown on Flexible Meathead Cardio: Level 2 that closes for enrollment at midnight on Tuesday, August 12, 2025. Tune in for a no-BS look at one of the most talked-about training protocols in fitness.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Beyond Power Voltra 1: https://miket.me/voltra1

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

00:19 Overview of Tabata Training
01:08 Pros and Cons of Tabata Training
03:25 Tabata Training Myths
05:52 Original Tabata Study Breakdown
15:49 Practical Applications and Modifications
17:30 Conclusion and Additional Information

Flex Diet Podcast Episodes You May Enjoy:

Episode 327: Flexible Meathead Cardio: Barbell Shrugged Rebroadcast with Dr Mike T Nelson, https://youtu.be/UAJi7RNGf3M

Get In Touch with Dr Mike:

Episode 337: Deep Dive into Muscular Hypertrophy with Dr. Mike Roberts

Mon, 4 Aug 2025 23:47:17 +0000

On this episode of the Flex Diet Podcast, I chat with Dr. Mike Roberts, a full professor at Auburn University and head of the Nutri Bolt Applied and Molecular Physiology Lab. Mike’s one of the sharpest minds in muscle science, and we go deep into the nitty-gritty of hypertrophy, including everything from rodent studies to human trials to the molecular pathways that drive muscle growth.

We get into some serious geekery: ribosome biogenesis, muscle stem cells, the extracellular matrix — yeah, all the stuff happening behind the scenes when you train. Mike also shares his take on how HIIT and consistent resistance training impact muscle adaptation, and we riff on where nutrition fits into the equation.

If you're into the science of muscle or you're a coach looking to better understand the mechanisms behind hypertrophy, you’ll dig this one. Tons of actionable nuggets and some fascinating research.

Check it out!

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Beyond Power Voltra 1: https://miket.me/voltra1

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

05:53 Dr. Mike Roberts' Academic Journey
07:21 Research Focus: Muscle Physiology and Aging
21:04 Innovative Research Projects and Findings
43:03 Exploring Pyro Sequencing and Methylation
45:17 Genetic Potential and Resistance Training
46:16 Extreme Responders and Genetic Research
47:21 Conference on Response Heterogeneity
50:16 Ribosome Biogenesis and Muscle Stem Cells
54:47 Extracellular Matrix and Hypertrophy
01:03:04 Eccentric Training and Muscle Growth
01:07:17 Practical Tips for Muscle Hypertrophy
01:16:58 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 161: Muscle hypertrophy, exercise selection, and nutrient timing, an interview with Dr Chester Soko - https://youtu.be/0snSfWTuVYQ
Episode 328: Grit Gains: Building Mental Toughness and Resilience in Training with Ben Mayfield Smith - https://youtu.be/Kg77mu1MAIk

Connect with Mike:

X: https://x.com/DrMikeRoberts

Get In Touch with Dr Mike:

Episode 336: Solocast Anaerobic Chaos Incoming (Level 2 Preview)

mike@miketnelson.com (Dr. Mike T Neslon, Jodie "Fabulous" Nelson) — Tue, 29 Jul 2025 01:48:49 +0000

In this episode of the Flex Diet Podcast, I break down how to train your cardio without wrecking your strength gains. We’re digging into the real roles of your aerobic and anaerobic systems—why most lifters skip the boring base work, and why that’s a big mistake if you want better performance and recovery.

I also share a sneak peek at the upcoming Flexible Meathead Cardio Level 2 course, which covers high-intensity interval training (HIIT), anaerobic power, and how to program it all without turning your training into a dumpster fire.

Whether you're a meathead trying to breathe between sets or just want to recover faster and hit harder—this one's for you.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
To get on my Fitness Insider Newsletter and get a free protocol to amp up your aerobic gainZ in only 6 minutes, check this out: https://flex-diet.kit.com/3ac7e0c829

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

00:57 Introduction to Cardio for Meatheads
01:14 Flexible Meathead Cardio Level Two
03:31 Importance of Aerobic Base for Anaerobic Training
08:24 Understanding Aerobic vs. Anaerobic Systems
10:44 The Role of Lactate and Hydrogen Ions
16:36 Course Details and Enrollment Information
18:04 Final Thoughts and Encouragement

Get In Touch with Dr Mike:

Episode 335: Grip, Guts & Gas Tanks: Aerobic Training for Meatheads with Levi Earl

Mon, 21 Jul 2025 18:15:27 +0000

In this episode of the Flex Diet Podcast, I’m joined by the always-interesting Levi Earl, who's tuning in all the way from Finland, to nerd out on all things aerobic training, grip strength, and how to make your meathead conditioning actually work for you, not against you.

We dive into why strength athletes need better aerobic systems (no, it’s not just for skinny endurance types), how mountain training builds freakish capacity, and why grip training is way more than just farmer’s carries until your soul leaves your body.

We also delve into sport-specific gems, such as what wrestlers, hockey players, and other power athletes can glean from these methods to enhance their performance without tiring out.

Whether you’re a high-level athlete or want to stop sucking wind between sets, you’ll walk away with some highly usable intel.

Give it a listen—grab your notebook, and consider bringing a pulse oximeter if you're feeling particularly curious.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

05:22 Conversation with Levi Earl Begins
05:30 Grip Training Insights and Techniques
08:51 Aerobic System Benefits for Grip Athletes
10:12 Training Methods and Recovery
11:53 Grip Training Tools and Techniques
21:34 Aerobic Conditioning for Lifters
32:01 Maintaining Aerobic Base During Sports Season
39:30 The College System and Athlete Development
39:37 Isometric Training in Greco Style Wrestling
40:01 Mountain Training: Benefits and Challenges
41:12 Altitude Training: Science and Practical Insights
43:53 Mental and Physical Benefits of Mountain Training
47:26 High Altitude Training for Different Sports
52:38 Hypoxic Training and Its Applications
54:53 Weight Cutting and Altitude Training
01:01:38 Aerobic Training and Cognitive Benefits
01:10:00 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 177: Training Principles from Gonzo Grip Strength with Adam Glass and Dr Mike T Nelson - https://youtu.be/u7659KqTKWQ
Episode 264: Finding Your Aerobic Sweet Spot for Peak Health with Dr Phil Batterson - https://youtu.be/AbX9VyB8Dsc

Connect with Levi:

Instagram: https://www.instagram.com/leviearl/
Website: https://www.leviearl.com/

About Levi:

Levi Earl is an Olympic-level Strength & Performance Coach based in Finland. With over a decade of experience coaching elite athletes in wrestling, hockey, and combat sports, he’s helped produce world champions, Olympians, and national-level talent across Europe. Known for his no-fluff, results-driven coaching style, Levi blends strength training, sports nutrition, and mindset development into a system built for real performance - on and off the field.

Get In Touch with Dr Mike:

Episode 334: Max Gains, Less Time: Myo-Reps, Hypertrophy & Recovery with Dr. Antonella Schwarz

Mon, 14 Jul 2025 20:27:35 +0000

On this episode of the Flex Diet Podcast, I’m joined by Dr. Antonella Schwarz to geek out over her recent study on myo-reps, which she presented at the International Society of Sports Nutrition. We break down what myo-reps are, where the concept came from, and how they stack up against more traditional hypertrophy protocols.

We also dive into some broader topics, including muscle growth principles, physical therapy applications, injury recovery strategies, and how to train efficiently when time is tight. Dr. Schwarz shares how she uses myo-reps in her own training and why performance-based goals are such a big deal. Plus, she gives us a sneak peek at her upcoming research

If you’re a coach, trainer, or just a curious nerd like me, you’ll get a ton out of this one. Enjoy!

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

04:25 Discussion on Myo Reps Study
06:10 Defining Myo Reps and Its Origins
08:41 Mechanisms and Benefits of Myo Reps
12:34 Strength vs. Hypertrophy Training
15:52 Challenges in Hypertrophy Research
28:10 Study Design and Findings
39:16 Future Research and Personal Training Insights
40:36 Respect for Bodybuilding and Hypertrophy Training
41:41 Current Training and Goals
43:02 Balancing Aerobic and Strength Training
45:03 Debunking Fitness Myths
50:47 Journey into Sports Science and Academia
53:27 Challenges in Sports Medicine Practices
01:04:18 Importance of Performance Goals
01:10:32 Upcoming Projects and Research
01:13:24 Podcast Conclusion and Announcements Episode

Flex Diet Podcast Episodes You May Enjoy:

Episode 161: Muscle hypertrophy, exercise selection, and nutrient timing, an interview with Dr Chester Soko - https://youtu.be/0snSfWTuVYQ
Episode 149: Strength, Hypertrophy and Training Research Update from the REC Conference by Discover Strength 2022 - https://youtu.be/szaHgTw8HZ8

Connect with Dr Schwarz:

Instagram: https://www.instagram.com/dr.antonella.schwarz/
The Rehabilitation Lab: https://www.barry.edu/en/academics/health-sciences/sport-and-exercise-sciences-programs/rehabilitation-lab/

Get In Touch with Dr Mike:

Episode 333: Coach Cal Dietz on Triphasic Training, Pain, and Performance – Q&A Edition

Tue, 8 Jul 2025 23:16:01 +0000

Welcome back to the Flex Diet Podcast. I’m Dr. Mike T. Nelson, and in this episode, I’m joined by the legendary Coach Cal Dietz from the University of Minnesota. This was originally a bonus call for the Phasic 2 book, but it was packed with so much gold, I had to bring it to the podcast.

We dig into a wide range of performance topics, including everything from the surprising benefits of using water bags in training to how footwear can affect pain and mechanics. Cal and I also discuss strategies for building muscle and improving body composition, including phasic loading for powerlifters, the nuances of cluster training, and how to train the aerobic system without compromising recovery.

We even touch on some sport-specific advice, like adjusting training for cross-country athletes and the critical distinction between EU stress and distress in programming. Tons of actionable takeaways here for coaches, athletes, and curious nerds alike.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

03:16 Importance of Aerobic Training
04:06 Electrolytes and Ketones Recommendations
05:17 Q&A with Coach Cal Dietz Begins
06:20 Water Bag Training Insights
07:12 Practical Applications and Case Studies
15:29 Advanced Training Techniques and Tools
21:20 Rehabilitation and Pain Management
24:17 Footwear and Gait Patterns
26:47 Combining Drills for Enhanced Performance
31:33 Addressing Pain and Compensation Patterns
33:26 Resetting the Pain Signal
34:04 Identifying Movement Compensations
35:48 Starting Point for New Athletes
39:07 Triphasic Loading for Powerlifters
48:38 High Velocity Potentiation for Swimmers
50:26 Modifications for Cross Country Runners
55:40 Final Thoughts and Q&A
59:42 Podcast Conclusion and Acknowledgements

Flex Diet Podcast Episodes You May Enjoy:

Episode 301: Unlocking Elite Athletic Development with Triphasic Training 2 with Coach Cal Dietz: https://www.youtube.com/watch?v=gNzuXHhdiU0
Episode 277: Listener Questions with Dr Mike T Nelson: https://www.youtube.com/watch?v=XQf1ir2TxDw

Connect with Cal:

Instagram: https://www.instagram.com/triphasic_training/
Website: https://www.xlathlete.com/

Get In Touch with Dr Mike:

Episode 332: Muscles, Mind, and Metrics: Biomechanics with Dr. Doug Goldstein

Mon, 30 Jun 2025 23:35:01 +0000

In this episode of the Flex Diet Podcast, I sit down with Dr. Doug Goldstein for a deep dive into biomechanics, performance, and recovery. We get into the weeds on muscle performance, body comp, and how to reduce injury risk—stuff that matters whether you're an elite athlete or just trying to move and feel better.

We also explore some cutting-edge tools like Springbok Analytics and dive into how intramuscular dry needling can change muscle properties to enhance performance. Plus, we break down contralateral adaptations, mental performance strategies, and smart approaches to overload.

Lots of real-world applications and case studies in this one — don’t miss it.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

06:09 Dr. Doug's Journey in Physical Therapy
07:05 Case Study: Demaryius Thomas
12:28 The Role of Mental and Mechanical Components in Performance
22:30 Exploring Springbok Analytics
43:35 Understanding Tommy John and Elbow Injuries
43:47 The Role of Lower Body Mechanics in Pitching
45:06 The Importance of Hip Mobility and Pelvic Control
47:54 Exploring Intramuscular Dry Needling
48:58 The Impact of Dry Needling on Muscle Function
50:26 Reevaluating Muscle Anatomy and Function
54:05 The Role of Visual Data in Biomechanics
01:02:11 Collaborative Approaches in Biomechanics
01:05:02 The Importance of Asking Questions and Sharing Knowledge
01:17:58 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 311: Maximizing Athletic Performance with Neurology: Insights from Dr. Dylan Seeley: https://miketnelson.com/episode-311-maximizing-athletic-performance-with-neurology-insights-from-dr-dylan-seeley/
Episode 296: Enhancing Athletic Performance with Dr. Dani LaMartina: https://miketnelson.com/episode-296-enhancing-athletic-performance-with-dr-dani-lamartina/

Connect with Doug:

Instagram: https://www.instagram.com/springboktech/
Website: https://www.springbokanalytics.com

Get In Touch with Dr Mike:

Episode 331: The Bloodwork Blueprint for Bodybuilders with Michael Warner

Fri, 27 Jun 2025 20:06:35 +0000

In this episode of the Flex Diet Podcast, I’m diving into the nitty-gritty of blood work and why it matters for your health, performance, and longevity, especially if you're an athlete, bodybuilder, or serious about your training.

Fresh off the ISSN (International Society of Sports Nutrition) conference, I’m joined by Michael Warner, a sharp coach at Marek Health and the owner of Set the Standard. Together, we unpack some of the most important markers in blood work, how training and nutrition can influence your results, and how to actually interpret those lab numbers in the real world.

We also discuss the importance of hydration, the context behind the numbers, and why proactive health monitoring should be an integral part of every performance plan. And yes, we touch on the impact of PEDs (performance-enhancing drugs) and what they can do to your blood markers.

Whether you’re optimizing for gains or longevity, this is a must-listen for anyone who wants to truly understand what’s going on under the hood.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

00:16 Recap of the ISSN Meeting
00:40 Guest Introduction: Michael Warner
00:59 Importance of Blood Work for Health and Performance
01:28 Personal Experience with Blood Work
02:15 Basic Blood Tests and Their Accessibility
03:19 Interpreting Blood Work Results
03:37 Vitamin D and Lifestyle Factors
04:08 Focus on Exogenous Compounds
04:31 Sponsor Shoutouts
06:48 Interview with Michael Warner Begins
08:04 Blood Work in Physique Athletes
08:57 Variability in Blood Work Results
13:21 Blood Pressure and Easy Checks
15:01 Proactive Health Monitoring
15:48 Whack-a-Mole Lab Work
19:11 Preparing for Lab Work
26:33 Frequency of Blood Work
29:45 Enhanced Athletes and Blood Work
33:08 Risks and Rewards of Enhancement
35:57 TRT and Personal Experiences
38:18 Fertility and Performance Enhancing Drugs
39:03 Introduction to Fertility Clinics and At-Home Sperm Tests
40:27 Misconceptions About Testosterone and Fertility
41:26 Essential Blood Work for Health and Performance
44:26 Advanced Markers and Kidney Function
46:25 Importance of Iron Panels and Sex Hormones
50:16 Thyroid Panels and Additional Health Markers
54:56 Merrick Health and Telemedicine Services
01:04:22 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 201: Coaching clients to look and feel their best: An interview with Lacey Dunn, RD
Episode 144: Peptides – Bleeding Edge Performance, Muscle, and Recovery with Dr. Andy Galpin & Dr. Ryan Greene

Connect with Michael:

Instagram: https://www.instagram.com/mawsome_
Website: https://marekhealth.com/

Get In Touch with Dr Mike:

Flex Diet Cert Closes TONIGHT Mon June 23, 2025 + a Huge Body Comp Tip

mike@miketnelson.com (Dr. Mike T Nelson) — Mon, 23 Jun 2025 08:00:00 +0000

Flex Diet Certification Enrollment Deadline (click here) & Optimal Weight Loss Strategies

In this episode of the Flex Diet Podcast, Dr. Mike Nelson discusses the closing of the Flex Diet Certification enrollment, emphasizing its comprehensive program for improving body composition, muscle gain, and performance through nutrition and recovery. Dr. Nelson provides a key tip for weight loss. Listen in for more.

00:24 Flex Diet Certification Enrollment

01:50 Expert Interviews and Course Content

03:41 Tip of the Week

05:01 Prioritizing 2 Interventions

07:03 Exercise and Caloric Deficit

11:04 Cardio and Activity Recommendations

14:40 Upcoming Events

Episode 329: Unlocking Metabolic Flexibility: The Flex Diet Cert Is Open!

mike@miketnelson.com (Dr Mike T Nelson, Jodie "Fabulous" Nelson) — Mon, 16 Jun 2025 09:00:00 +0000

Hey there, Dr. Mike T Nelson here. In this episode of the Flex Diet Podcast, I’m excited to announce that the Flex Diet Certification is officially open! I’m recording this one from Europe, and I’ll walk you through what the cert is all about.

The Flex Diet Cert is my comprehensive program that dives deep into the worlds of nutrition and recovery, all built around the concepts of metabolic flexibility and flexible dieting. But we don’t just stop at macros and science—we also dig into habit-based techniques and the psychology behind behavior change, so you can help clients actually follow through and see real results.

In this episode, I also geek out a bit on the role of protein in muscle growth, including a breakdown of muscle protein synthesis and how it ties into exercise. If you’ve ever wondered how to optimize training and recovery to build more lean muscle, you’ll want to tune in.

You’ll also hear about the eight key interventions I cover in the cert, plus highlights from expert interviews and some simple, actionable steps you can use with your clients right now to improve performance, body composition, and overall health.

Check it out, and if you’re ready to level up your coaching, the Flex Diet Cert is open now for a limited time. Let’s go!

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: https://drinklmnt.com/

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

00:41 Overview of Flex Diet Certification
02:53 Metabolic Flexibility and Flexible Dieting
04:17 Expert Interviews and Additional Resources
05:26 Importance of Protein in Diet
07:34 Muscle Protein Synthesis Explained
11:49 Role of Exercise in Muscle Building
15:29 Combining Protein Intake and Exercise
18:39 Conclusion and Certification Details
19:49 Disclaimer and Final Notes

Flex Diet Podcast Episodes You May Enjoy:

Episode 274: How Muscle Fibers Influence Metabolism: Insights from Nathan Serrano: https://miketnelson.com/episode-274-how-muscle-fibers-influence-metabolism-insights-from-nathan-serrano/
Episode 203: Mind, Muscle, and Metabolism: An interview with Dr. Jade Teta from Next Level Human: https://miketnelson.com/mind-muscle-and-metabolism-with-dr-jade-teta/

Get In Touch with Dr Mike:

Episode 328: Grit Gains: Building Mental Toughness and Resilience in Training with Ben Mayfield Smith

Mon, 9 Jun 2025 09:00:00 +0000

Welcome back to the Flex Diet Podcast! I'm Dr. Mike T Nelson, and in this episode, I’m joined by Ben Mayfield Smith, a coach, researcher, and all-around grit expert from Australia, for a deep dive into what it really means to build resilience in both training and life.

We unpack the science and psychology behind grit, perseverance, and stress adaptation and how you can strategically apply these principles to become more robust as an athlete, coach, or everyday human. Ben and I get into the weeds on why mental toughness isn’t about grinding yourself into the ground, and how balancing physiological stress with psychological readiness is key to long-term progress.

You’ll also hear some practical takeaways you can implement today, whether it’s developing a growth mindset in your coaching or using tools like cold water immersion to toughen both body and mind.

Plus, I give a quick update on the next Flex Diet Certification cohort, perfect for anyone looking to level up their coaching toolbox.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

04:32 Podcast Transition and Casual Conversation
08:32 Client Experiences and Training Anecdotes
09:03 Debunking Bodybuilding Myths
16:42 The Role of Intensity Techniques in Training
18:53 Diving into Grit and Stress Adaptation
33:07 The Risks of Misapplying Grit
34:01 Fundamental Principles of Grit
35:44 Teaching Grit Through Cognitive Progressive Overload
36:42 The Role of Mental Toughness and Growth Mindset
41:40 The Goat Drill: A Case Study in Cognitive Overload
48:34 Strategic Struggling and Habit Stacking
57:04 Balancing Eustress and Distress in Training
01:03:49 Long-Term Adaptation and Psychological Resilience
01:10:48 The Importance of Developing Mental Resilience
01:14:09 The Role of Psychological Development in Performance
01:17:38 The Concept of Threat Inoculation
01:22:48 Cold Water Immersion and Mental Toughness
01:28:11 Cross-Adaptation and Psychological Resilience
01:34:23 Practical Applications for Building Mental Resilience
01:38:10 Conclusion and Resources

Flex Diet Podcast Episodes You May Enjoy:

Episode 294: Mental Fitness & Performance: A Talk with Contemplate CEO Tarun Gulati
Episode 134: The Coach/Client Relationship and the Mental Side of Fitness: an Interview with Dr Lisa Lewis

Connect with Ben:

Instagram: https://www.instagram.com/ben_mayfieldsmith_/
Website: https://www.matterathletica.com/

Get In Touch with Dr Mike:

Episode 327: Flexible Meathead Cardio: Barbell Shrugged Rebroadcast with Dr Mike T Nelson

mike@miketnelson.com (Dr. Mike T Nelson) — Mon, 2 Jun 2025 00:26:29 +0000

Welcome back to the Flex Diet Podcast! I’m your host, Dr. Mike T. Nelson, and today’s episode is a special rebroadcast of a conversation I had on the Barbell Shrugged podcast with Anders Varner. We dive deep into what I call the Flexible Meathead Cardio Approach — a method designed specifically for strength athletes and lifters who know they need cardio but don’t want it to kill their gains.

In this episode, I break down how to build a cardio plan that enhances, not competes with, your strength and performance goals. We cover why aerobic conditioning is a secret weapon for recovery, how it helps you train harder over time, and how to structure your week for maximum benefit.

We also get into the weeds on VO2 max testing, different cardio modalities (and when to use them), and how to leverage health data from wearables like the Oura Ring for smarter training decisions. If you’re a lifter who wants to be strong and fit without living on a treadmill, this one’s for you.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Fexible Meathead Cardio Level 1: Sign-up here

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

00:35 Flexible Meathead Cardio Approach

00:55 Enrollment Details for the Cardio Course
01:45 Podcast Collaboration and Disclosure
02:08 Introduction to the Barbell Shrugged Episode
02:12 Cardio for Strength Training Enthusiasts
05:28 Benefits of Aerobic Training for Lifters
09:51 Personal Experience and Data Insights
22:58 Structuring Cardio for Muscle-Bound Athletes
27:49 Interval Training and Output Management
29:03 Recovery Strategies for Intervals
31:08 High-Intensity Intervals vs. Long Runs
33:41 Understanding VO2 Max Testing
39:04 VO2 Max Standards and Goals
45:32 Structuring a Balanced Training Week
47:46 The Importance of Consistent Cardio
49:36 Conclusion and Where to Find More Information

Flex Diet Podcast Episodes You May Enjoy:

Episode 287: Insights and Innovations in HRV and Aerobic Training with Coach Joel Jamieson

Episode 138: Why Everyone Benefits from Aerobic Training – Even Meatheads

Get In Touch with Dr Mike:

Episode 326: Row Hard, Breathe Easy: Boosting Aerobic Capacity with Dr. Kenneth Jay

Mon, 26 May 2025 09:00:00 +0000

Welcome back to the Flex Diet Podcast! I’m your host, Dr. Mike T. Nelson, and in this episode, I sit down with my good friend Dr. Kenneth Jay, a PhD in Physiology and Biomechanics, coach to Olympic-level athletes, and creator of the Row Forge app.

We go deep on all things cardiovascular performance, especially how to improve aerobic capacity without losing your hard-earned strength. You’ll hear us geek out over the Concept2 rower (yes, it’s a love-hate relationship), and dig into the science of rowing mechanics, training protocols, and how to crush your 2k time, including Kenneth’s brutal but effective “Mjolnir” workout.

We also cover key concepts like VO2 max, zone two training, and when to use HIIT vs. steady-state cardio. Whether you’re a strength athlete trying to up your conditioning game or just looking to improve overall performance, there’s something here for you.

We even touch on practical tools like ketone esters, electrolytes, and how to maintain conditioning without burning out.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

02:28 The Benefits of Rowing for Cardiovascular Performance
02:59 Deep Dive into Rowing and Cardiovascular Training
15:51 Rowing Protocols and Training Tips
39:08 VO2 Max and Rowing Assessments
47:27 Aerobic Base and Specialized Training
48:14 Individual Differences in 2K Times
49:05 Case Study: Brutal Training Regimen
51:35 Concept2 Logbook and Performance Metrics
54:05 Effective Rowing Protocols
56:06 The Mjolnir Protocol
01:05:32 Zone 2 Training and Maintenance
01:22:17 Rowforge App and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 287: Insights and Innovations in HRV and Aerobic Training with Coach Joel Jamieson
Episode 138: Why Everyone Benefits from Aerobic Training – Even Meatheads

Connect with Dr Kenneth Jay:

Instagram: https://www.instagram.com/drkennethjay/
YouTube: https://www.youtube.com/playlist?list=PLxblf7cM-gVol9BLLOxfoI0jv-vzFsl5O

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg

Episode 325: The Uncommon Science of Cold: Brown Fat, Resilience & Recovery with Dr. Thomas Seager

Mon, 19 May 2025 09:00:00 +0000

Welcome back to the Flex Diet Podcast. I'm Dr. Mike T. Nelson, and today I’m diving into the frigid but fascinating world of cold water immersion with Dr. Thomas P. Seeger — a true pioneer in sustainable engineering and a leading voice on cold exposure.

We break down the latest science behind cold plunges, including how they impact brown fat, metabolism, HRV, testosterone and overall resilience. Tom also shares key takeaways from his excellent book Uncommon Cold, and gives us a peek into the thinking behind his company, Morozko Forge — makers of some seriously high-tech cold tubs.

We even get into my own experiences with cold immersion, what’s hype and what’s helpful, and how to safely integrate it into your routine for health and performance gains.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

05:09 Welcome Dr. Tom: Cold Plunge Setup
06:20 The Science Behind Cold Plunges
07:13 Physiological Responses to Cold Exposure
17:00 Brown Fat and Metabolic Health
26:48 Psychological Resilience and Cold Exposure
49:12 Heart Rate Variability and Cold Immersion
52:43 Starting a Cold Water Immersion Routine
55:53 Psychological Tricks and Cold Exposure
56:29 Individual Differences in Cold Tolerance
57:43 Optimal Time and Temperature: A Myth
58:07 Cold Training vs. Medical Fallacies
01:02:33 Testosterone and Cold Exposure
01:05:59 The Uncommon Testosterone Book
01:11:53 TRT and Natural Alternatives
01:19:37 Personal Experiences and Recommendations
01:26:07 Morozko Forge: The Ultimate Ice Bath
01:34:47 Final Thoughts and Recommendations

Flex Diet Podcast Episodes You May Enjoy:

Episode 202: Cold water immersion and the body’s regulation systems: An interview with Dr. Dwayne Jackson
Episode 114: How To Be More Robust and Antifragile with Cold Water Immersion and Sauna: The Barbell Model of Phys Flex

Connect with Dr Seager:

Instagram: https://www.instagram.com/seagertp
Morozko Forge: https://www.morozkoforge.com/
Uncommon Cold: https://www.morozkoforge.com/post/uncommon-cold-book

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg

Episode 324: Exploring Microdosing: Benefits, Research, and Personal Experiences

Tue, 13 May 2025 15:04:39 +0000

In this episode of the Flex Diet Podcast, I sit down with Dr. James Fadiman and Jordan Gruber to talk all things microdosing—what it is, what it isn’t, and why it’s gaining so much traction in health, performance and even mental clarity.

We dig into their new book, Microdosing for Healing, Health, and Enhanced Performance, and cover everything from the history of psychedelics to the latest research and how people are using tiny doses of these compounds to potentially improve cognitive function, mood and physical performance.

We also talk about personal experience—what they’ve seen, what they’ve felt, and what they’ve learned along the way. Of course, none of this is medical advice. These substances still live in legal gray zones depending on where you are, so proceed with caution and do your homework.

If you’re curious about the science and the real-world implications of microdosing, this episode is a must-listen. Let’s get into it.

Sponsors:

Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

01:07 Exploring Microdosing: Benefits and Research
01:56 Legal and Safety Considerations
02:45 Personal Experiences with Psychedelics
04:05 Microdosing Protocols and Effects
17:13 Microdosing for Enhanced Performance
29:22 The Role of Coaching in Neuroplasticity
29:40 Microdosing and Moral Implications
30:20 Understanding Neuroplasticity with Psychedelics
34:06 Microdosing for Chronic Pain
34:58 Microdosing vs. Pharmaceuticals
36:54 Real-Life Evidence and Research
47:43 Potential Risks of Microdosing
51:51 Microdosing Community and Resources
54:23 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 162: Aaron Rodgers ayahuasca retreat, performance, and research – a solocast by Dr Mike T Nelson
Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica

Connect with :

Microdosing for Health, Healing and Advanced Performance: https://www.amazon.com/Microdosing-Health-Healing-Enhanced-Performance/dp/1250355583
Dr James Fadiman: https://www.jamesfadiman.com/
Jordan Gruber: https://jordangruber.com/

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg

Episode 323: Natural vs. Enhanced Bodybuilding: An In-Depth Chat with Aaron Straker

Mon, 5 May 2025 09:00:00 +0000

In this episode of the Flex Diet Podcast, I sit down with Aaron Straker for a deep dive into his journey from natural bodybuilding to the enhanced side of the sport. We talk openly about the trade-offs, risks, and insights he's gained along the way—including the use of compounds like testosterone and growth hormone.

We also get into the mental and physical shifts that come with that transition, and how Aaron approaches training, nutrition, and recovery with intention. He shares his thoughts on everything from sauna use to how he stays grounded while optimizing performance. Whether you're just curious or seriously considering the enhanced route, this episode offers a nuanced, no-BS perspective.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8
Flex 4: Aaron's top 4 factors to consider before starting TRT or PEDs

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

06:01 Aaron's Life in Bali
10:33 Natural vs Enhanced Bodybuilding
17:13 Aaron's Journey and Training Insights
34:40 Health Concerns and Blood Pressure Monitoring
35:36 Mind-Muscle Connection and Nervous System Effects
38:30 Diet and Macros During Training Phases
42:07 Challenges of High-Calorie Diets
43:29 PEDs and Their Impact on Training and Recovery
51:51 Sauna Use and Recovery Protocols
56:35 Individual Responses to PEDs
59:14 Mental and Emotional Effects of PEDs

01:04:37 Podcast Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 216: Building a successful online fitness coaching business: An Interview with Aaron Straker
Episode 185: Are more top bodybuilders dying early? Extreme bodybuilding methods – risks and rewards: a conversation w/ Dr Guillermo Escalante

Connect with Aaron:

Instagram: https://www.instagram.com/aaron_straker
Podcast: https://www.eattrainprosper.com/
Website: https://strakernutritionco.com/coaching-services/

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg

Episode 322: BONUS Iron Radio Cold Water & MPS, Mind in Muscle

mike@miketnelson.com (Dr. Mike T Nelson) — Fri, 2 May 2025 22:44:31 +0000

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

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

Episode 321: Optimizing Fat Loss and Muscle with Dr. Mike Ormsbee

Mon, 28 Apr 2025 09:00:00 +0000

Welcome back to the Flex Diet Podcast. I’m Dr. Mike T. Nelson, and today I’m joined by my good friend and colleague, Dr. Mike Ormsbee. We’re digging deep into how to optimize metabolism using strategies from the Flex Diet Certification, as well as why both aerobic and resistance training are crucial for long-term success.

We also delve into some advanced topics, such as how growth hormone and lipolysis contribute to effective fat utilization, and how cutting-edge techniques like microdialysis enable us to study metabolism at a local level. Along the way, we hit on key concepts like fat metabolism, body composition changes, and even how evening eating affects the process.

We’ll share insights from some of the studies we’re working on now, and why combining resistance training with smart nutrition could be the game-changer you’re looking for. Hope you enjoy this deep dive into the science (and practice) of fitness and health!

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8
Flex 4: Dr Ormsbee's top four things to do to maximize fat loss

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

03:07 Informal Conversation Kickoff
05:22 Academia and Personal Branding
07:08 Cardio for Meatheads
09:01 Resistance Training and Fat Metabolism
17:26 Body Composition Studies
27:02 Obesity and Exercise Response
29:04 Exploring Alpha Receptors and Him Buying
29:32 Resistance Training and Obesity
30:33 Growth Hormone and Insulin Responses
31:23 Body Fat and Athletic Performance
32:00 Triathletes and Body Fat Analysis
32:52 Resistance Training vs. Aerobic Training
33:07 NIH Grant and Current Study
33:28 Lipolysis and Fat Loss Mechanisms
35:43 Muscle and Fat Tissue Communication
37:35 Resistance Training and Fat Loss
43:11 Eating in the Evening: Myths and Facts
46:23 Protein Intake and Sleep
51:00 Future Research Directions
52:45 Conclusion and Final Thoughts.

Flex Diet Podcast Episodes You May Enjoy:

Episode 209: How to achieve your fat loss goals while not overly restrictive: an interview with the author of “You Can’t Screw This Up,” Adam Bornstein
Episode 173: High-Level Nutrition and Programming for Fat Loss: Dr. Pat Davidson with Dr. Mike T Nelson

Connect with Dr. Ormsbee:

Instagram: https://www.instagram.com/mikeormsbee
Course: https://www.thegreatcoursesplus.com/changing-body-composition-through-diet-and-exercise
Institute of Sports Science and Medicine: https://annescollege.fsu.edu/resources/institute-sports-sciences-and-medicine

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 320: Unlocking Mitochondrial Secrets with Dr. Hemal Patel

Mon, 21 Apr 2025 09:00:00 +0000

Welcome back to the Flex Diet Podcast! I’m Dr. Mike T. Nelson, and in this episode, I sit down with Dr. Hemal Patel, Chief Scientific Advisor to Discovery and the brilliant mind behind the ME screen blood test for mitochondrial function.

We dive into Dr. Patel’s fascinating journey into the world of mitochondrial research, how mitochondria impact everything from metabolism to resilience, and why he developed a personalized blood test to better understand mitochondrial health. We also get into some really cool topics like how heat and cold exposure affect your mitochondria, the intersection of meditation and cellular health, and even the emerging role psychedelics might play in this space.

Dr. Patel also shares his top tips for optimizing mitochondrial function and explains the science behind this cutting-edge testing method. If you're curious about performance, longevity, or just want to geek out on mitochondria with two scientists, this episode is for you. Let’s dig in.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8
Flex 4: Dr. Patel's top 4 recommendations to improve mitochondria

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

05:51 Dr. Patel's Journey into Mitochondrial Research
08:34 Heat and Cold Stress in Mitochondrial Function
12:18 Mitochondrial Function and Health
19:50 Innovative Mitochondrial Testing
31:05 Understanding Mitochondrial Respiration
31:20 Testing Mitochondrial Efficiency
31:51 Energy Production Pathways
32:24 Free Radical Generation and Stress Testing
32:58 Exercise Physiology and Mitochondria
33:50 Personalized Mitochondrial Health Recommendations
33:59 The Complexity of Mitochondrial Adaptation
37:28 The Role of Membranes in Mitochondrial Health
38:49 Oxygen's Dual Role in Life and Aging
41:05 Preconditioning and Cardiovascular Health
43:07 Hypoxic Training and Breath Work
43:50 Meditation and Mitochondrial Function
48:03 Psychedelics and Mitochondrial Changes
54:33 Practical Tips for Mitochondrial Health
56:12 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 164: How to use diagnostic testing to improve your metabolic health: An Interview with Sam Miller
Episode 190: Let’s Get Woo Woo – From Physics To Scientific Testing To Exercise Performance with Ian Mitchell of Wizard Sciences

Connect with Dr. Patel:

Instagram: https://www.instagram.com/hemalpatelphd/
Website: https://mescreen.com/
- Enter code DRMIKE to save $100 - I don't make a dime off it. I would love to hear what you find, so hit me up if you try it!

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 319: Exploring the World of Peptides with Anthony Castore

Wed, 16 Apr 2025 01:48:00 +0000

Join me, Dr. Mike T. Nelson, on this episode of the Flex Diet Podcast as I sit down with peptide expert Anthony Castore for a deep dive into the world of peptides and performance. We cover everything from what peptides actually are to how they may support recovery, muscle growth, and immune function. We also explore the difference between standard peptides and bioregulators—plus how I’ve personally used compounds like BPC-157, Thymosin Beta-4, and ketone esters (including brands like Teton and KetoneAid) in my own routines.

Anthony brings some fantastic insights on sourcing quality peptides, proper hydration protocols, and the latest in supplement strategies to enhance your health and performance.

If you’re curious about the science behind these compounds and how to potentially integrate them into your training and recovery toolkit, you won’t want to miss this one.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

05:40 Welcoming Anthony Castore to the Podcast
05:50 Understanding Peptides and Their Applications
08:52 Bio Regulators and Epigenetics
15:23 Peptides for Joint Health and Aging
22:03 Thymosin Alpha One and Immune Surveillance
24:25 Ketone Esters and Their Benefits
27:12 NAD Supplements and Alternatives
31:10 Understanding the Benefits of ENOS Pathway and Nitric Oxide
31:34 Comparing 5-Amino-1MQ and 1MNA for Athletes
32:25 Resveratrol and Antioxidants: Benefits and Misconceptions
34:02 The Role of Inflammation and Antioxidants in Exercise
35:14 Exploring Astaxanthin and Its Benefits
36:09 Ketone Supplements: Dosage and Effects
44:51 Mercury Poisoning: A Personal Experience
52:31 The Importance of Hydration and Peptide Efficacy
01:03:15 Final Thoughts and Upcoming Events

Flex Diet Podcast Episodes You May Enjoy:

Episode 144: Peptides – Bleeding Edge Performance, Muscle, and Recovery with Dr. Andy Galpin & Dr. Ryan Greene
Episode 152: Testosterone, Muscle Mass, Cortisol, Collagen for Soft Tissue Repair an Interview with Dr Keith Baar

Connect with Anthony:

Castoremethod: https://www.castoremethod.com/
Instagram: https://www.instagram.com/anthonycastore

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 318: Could GAA Be the Next Creatine with Dr. Guillermo Escalante

Mon, 7 Apr 2025 09:00:00 +0000

Join me, Dr. Mike T Nelson, as I sit down with Dr. Guillermo Escalante on this week's episode of the Flex Diet Podcast to explore the fascinating potential of GAA (Guanidinoacetic Acid) as a precursor to creatine. We break down what the current research says, how GAA stacks up against creatine monohydrate, and what this could mean for performance and recovery.

We also dive into the inner workings of the supplement industry—covering everything from regulation to formulation—and wrap up with a thought-provoking discussion on the upcoming Enhanced Games, a new competition concept that challenges traditional anti-doping rules in the name of transparency and safety.

If you’re interested in the future of supplements, performance enhancement, and what’s next for sports science, this episode is one you won’t want to miss.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

00:17 Introducing Dr. Guillermo Escalante
00:26 Exploring GAA: The Next Creatine?
01:28 Supplement Industry Insights
01:39 The Enhanced Games: A New Frontier
02:15 Upcoming Conferences and Sponsorships
04:29 Deep Dive into GAA Research
06:32 GAA in Livestock and Human Studies
07:30 Creatine and GAA: Mechanisms and Benefits
10:23 Safety Concerns and Future Research
13:50 Creatine in Sports and Beyond
26:06 Supplement Industry Challenges
34:03 Enhanced Games: A New Venture
34:10 Meeting Dan Turner and Dr. Sr
35:05 Consulting for the Enhanced Games
36:08 Health and Performance Metrics
37:08 Drug Protocols and Athlete Safety
38:26 Longevity and General Population Applications
41:06 Individual Variability in Drug Response
47:28 Logistics and Legal Hurdles
51:25 Predictions for the Enhanced Games

Flex Diet Podcast Episodes You May Enjoy:

Episode 185: Are more top bodybuilders dying early? Extreme bodybuilding methods – risks and rewards: a conversation with Dr Guillermo Escalante
Episode 296: Enhancing Athletic Performance with Dr. Dani LaMartina

Connect with Guillermo:

Instagram: https://www.instagram.com/doctorgfit/
Drgfit: https://doctorgfit.com/

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 317: Enhancing Coaching & Leadership in Sports with Tex McQuilkin

Mon, 31 Mar 2025 21:20:07 +0000

Welcome back to the Flex Diet Podcast! I'm Dr. Mike T. Nelson, and in this episode, I’m joined by the brilliant Tex from CaptainsAndCoaches.com. We dive deep into the art and science of leadership and coaching—everything from how social media is shaping the coaching world to the growing role of AI, and how to sharpen your prep and execution.

Tex brings serious experience to the table, having worked with athletes and coaches at the high school, college, and even NFL level. We also talk about tools to build social awareness and better team dynamics.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

05:02 Electrolytes and Ketones Discussion
07:32 Interview with Tex: AI in Coaching
17:24 Coaching and Conflict Resolution
27:30 High School Coaching Challenges
32:33 The Power of Sharing Personal Stories
33:56 Coaching Scars and Their Impact
38:03 The Role of Neuro-Linguistic Programming (NLP)
39:59 Motivation Drill: Building Team Spirit
42:32 The Importance of EQ in Coaching
48:10 Balancing Authority and Relatability
53:32 Challenges of High School Coaching
56:34 Advice for New Coaches
01:00:33 Conclusion and Upcoming Episodes

Flex Diet Podcast Episodes You May Enjoy:

Episode 305: Mastering Coaching Communication with Brett Bartholomew
Episode 260: Real-Talk on Fitness and Nutrition Coaching Success with Ben Brown

Connect with Tex:

Instagram: https://www.instagram.com/mcquilkin
Captains and Coaches: https://www.captainsandcoaches.com/

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 316: The Stress Paradox: How Stress Can Enhance Your Health with Dr. Sharon Bergquist

Wed, 26 Mar 2025 23:29:10 +0000

In this episode of the Flex Diet Podcast, I chat with Dr. Sharon Bergquist about her fascinating new book, The Stress Paradox: Why You Need Stress to Live Longer, Healthier, and Happier. We unpack why not all stress is bad — and how the right kinds, in the right doses, can actually make us stronger and more resilient. We dive into the biochemistry of stress, the different types of stressors, and how they affect cellular health, metabolic flexibility, and longevity.

We also explore the role of exercise, supplements, interval training, and environmental stressors like cold and heat exposure. Dr. Bergquist shares insights on how a varied, phytochemical-rich diet supports health and why building stress capacity is critical for long-term well-being.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

00:17 Introducing Dr. Sharon Bergquist and Her New Book
01:22 The Science of Stress and Longevity
01:51 The Role of Supplements and Mitochondrial Health
02:34 Sponsor Messages and Product Recommendations
03:44 Welcoming Dr. Sharon to the Podcast
04:16 Historical Perspective on Stress Research
07:07 The Biochemistry of Stress Responses
09:50 Modern Lifestyle and the Lack of Stressors
15:06 The Importance of Food Variety and Micronutrition
17:47 The Benefits of Phytochemicals and Plant Toxins
37:52 Cold Exposure and Brown Adipose Tissue
42:03 The Metabolic Effects of Cold Water Immersion
44:07 Understanding Shivering Thermogenesis
45:49 Cold Water Immersion and Fat Loss
46:43 Cognitive and Mood Benefits of Cold Exposure
52:25 The Role of Supplements in Health
58:08 The Importance of Exercise
01:00:13 Cardiorespiratory Fitness and Longevity
01:07:53 Mitochondrial Health and Exercise
01:19:11 The Stress Paradox Book Release

Flex Diet Podcast Episodes You May Enjoy:

Episode 154: Managing High-Stress Situations and Growing from Trauma: An Interview with Kristina Hoyer
Episode 225: The Intersection of Fitness, Stress, and Nutrition: A Conversation with Expert Jenny the Nutritionist

Connect with Dr Bergquist:

Website: https://drsharonbergquist.com/
The Stress Paradox: https://www.amazon.com/Stress-Paradox-Essential-Management-Mind-Body-Soul-ebook/dp/B0CW13NLBZ

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 315: Phys Flex Cert Closing Tonight + The Power of Training Your Internal Regulators

mike@miketnelson.com (Dr Mike T Nelson, Jodie “Fabulous” Nelson, Suzie Glassman) — Mon, 24 Mar 2025 09:00:00 +0000

In this solo episode of the Flex Diet Podcast, I’m letting you know that the Physiologic Flexibility Certification is tonight at midnight PST on March 24, 2025. If you’ve been thinking about joining, now’s the time.

I also dig into the core of what the cert teaches: how to train your body’s homeostatic regulators like temperature, pH, oxygen, CO₂, ketones, and lactate to improve recovery, build stress resilience, and boost performance. We’ll cover tools like cold water immersion, breathwork, and heat exposure, and I break down the concept of cross adaptations—how training one system can benefit another. I share some cool studies, personal experiences, and walk you through how the cert works.

If you want to push your physiology further and build a more adaptable body, this is the episode for you.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Physiologic Flexibility Certification Course open through March 24, 2025: https://miketnelsons.samcart.com/products/physflex/

Episode Chapters:

00:24 Physiologic Flexibility Certification Announcement
01:12 Understanding Physiologic Flexibility
02:10 Adaptations to Environmental Stressors
04:08 Cross Adaptation and Research Insights
06:08 Cold Water Immersion and Practical Applications
06:58 Final Thoughts and Certification Details
07:31 Upcoming Podcast and Closing Remarks

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 314: Unlocking Performance & Recovery: IV Therapies & Hyperbaric Oxygen Therapy with Jordyn Payne

Thu, 20 Mar 2025 22:22:40 +0000

Join me, Dr Mike T Nelson, on this week's Flex Diet Podcast as I sit down with Jordyn Payne from Advanced Brain Centers of Virginia to dig into the real benefits and applications of IV therapies and Hyperbaric Oxygen Therapy (HBOT). We get into the details of Myers Cocktails, NAD infusions, and other IV treatments—how they can boost brain function, improve performance, and speed up recovery. Jordyn also shares insights on HBOT’s role in treating traumatic brain injuries and concussions, plus how it can be a game-changer for overall brain health. We also discuss the importance of preventative medicine and how to vet IV therapy providers so you don’t waste time (or money) on subpar treatments.

Oh, and a quick heads-up—the Physiologic Flexibility Certification is open until March 24, 2025! If you want to level up your knowledge on resilience, recovery, and adaptation, now’s the time to jump in.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Physiologic Flexibility Certification Course open through March 24, 2025: https://miketnelsons.samcart.com/products/physflex/

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

01:29 IV Therapies and Their Benefits
01:57 Physiologic Flexibility Certification
05:00 Discussion on Patient Populations
07:36 Rise of Preventative Medicine
14:09 NAD Infusions: Benefits and Experiences
25:07 Combining Therapies for Optimal Results
30:05 Exploring Myers Cocktail
31:40 Understanding the Myers Cocktail
33:33 Choosing the Right IV Therapy Provider
38:26 Hyperbaric Oxygen Therapy for Wellness and Performance
40:43 Hyperbaric Therapy for Athletes and Brain Injuries
48:06 Comparing Soft Shell and Hard Shell Hyperbaric Chambers
53:48 Safety and Efficacy of At-Home Hyperbaric Units
57:43 Conclusion and Contact Information

Flex Diet Podcast Episodes You May Enjoy:

Episode 309: Understanding Adaptogens: Boost Performance & Well-being with Dr. Jeremy Townsend
Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength Jedi

Connect with Jordyn:

Website: https://www.advancedbraincentersofva.com/
Instagram: https://www.instagram.com/abcofva/

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 313: The Physiologic Flexibility Certification Course Opens Today - Mastering Physiologic Adaptation for Peak Performance

mike@miketnelson.com (Jodie "Fabulous" Nelson, Dr Mike T Nelson) — Mon, 17 Mar 2025 17:28:51 +0000

Welcome back to the Flex Diet Podcast. I'm your host, Dr. Mike T. Nelson. In this episode, I’m excited to announce that the Physiologic Flexibility Certification will be open from March 17th to March 24th, 2025.

I’ll also be heading to Parker University Talks in Las Vegas, where I’ll be speaking alongside some incredible experts in the field.

Today, we’re diving deep into Physiologic Flexibility—the key to upgrading your performance by targeting homeostatic regulators like temperature, pH balance, expanded fuel sources, and oxygen/CO₂ regulation. These elements are critical for adapting to stress and pushing your resilience to the next level.

I’ll discuss practical applications for exercise, nutrition, and sleep and how to strategically apply stress to become more antifragile. Whether you’re into high-tech solutions or prefer simple, low-tech methods, this episode has actionable insights to help you maximize your recovery and performance.

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Physiologic Flexibility Certification Course open Monday, March 17 to Monday, March 24: https://miketnelsons.samcart.com/products/physflex/

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

00:18 Physiologic Flexibility Certification Announcement
00:43 Upcoming Events and Speakers
01:57 Key Concepts of Physiologic Flexibility
05:46 Understanding Antifragility
10:52 Practical Applications and Interventions
16:08 Conclusion and Contact Information

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 312: Optimizing Stress and Performance for Firefighters and Tactical Athletes with Dr. Drew Gonzalez

Wed, 12 Mar 2025 22:42:10 +0000

In this episode of the Flex Diet Podcast, I sit down with Dr. Drew Gonzalez to explore strategies for optimizing performance and managing stress in high-demand professions like firefighting, military, and executive leadership. Dr. Gonzalez shares his latest research on how supplements like astaxanthin and creatine can benefit firefighters, the effects of time-restricted feeding, and how heat stress and VR training can be leveraged for better stress adaptation.

We also explore his ongoing work at Texas A&M, where he leads cutting-edge research and collaborations to improve first-responder health and fitness.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Physiologic Flexibility Certification Course coming soon: https://miketnelsons.samcart.com/products/physflex/

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

05:33 Dr. Gonzalez's Research Journey
08:25 Challenges Faced by Tactical Personnel
14:08 Time-Restricted Feeding Study
23:19 Heat Stress and Temperature Changes
28:08 Exploring the Need for Specialized Training
29:30 The Role of VR in Tactical Training
30:59 Assessing Physical and Mental Performance
33:46 Astaxanthin and Firefighter Health
38:41 Future Research and Supplementation
44:31 Closing Remarks and Future Guests

Flex Diet Podcast Episodes You May Enjoy:

Episode 223: Embracing challenges and pushing boundaries with bestselling author Michael Easter
Episode 228: Unlocking the Power of Astaxanthin: A Deep Dive with Dr. Karen Hecht

Connect with Dr Gonzalez:

Instagram: https://www.instagram.com/drewwgonzalez/

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 311: Maximizing Athletic Performance with Neurology: Insights from Dr. Dylan Seeley

mike@miketnelson.com (Suzie Glassman, Jodie "Fabulous" Nelson, Dr Mike T Nelson) — Tue, 4 Mar 2025 10:00:00 +0000

In this episode of the Flex Diet Podcast, I sit down with Dr. Dylan Seeley to explore how neurology can enhance athletic performance. We dive deep into working with MMA fighters, focusing on how the brain influences movement, reaction time, and overall performance. Dr. Seeley shares insights into visual and vestibular training, explaining why peripheral vision, balance, and coordination are critical for elite athletes.

We also tackle the impact of microdosing, discussing its potential effects on cognitive function and brain optimization. From there, we break down HRV and autonomic nervous system testing, looking at how stress, recovery, and nervous system regulation can make or break performance. Dr. Seeley also provides valuable knowledge on concussions, explaining how they affect an athlete’s cognitive and visual systems and what can be done to improve recovery.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Flex 4:

Check out Dr. Seeley's top 4 tips for someone who has the basics but wants to take their training to the next level: https://miketnelson.com/flex4/

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

04:54 Diving into Visual Training
09:05 The Importance of Visual and Vestibular Systems in Sports
13:28 Training Techniques and Athlete Insights
33:41 Integrating Visual Training into Workouts
40:58 Reinforcing Eye Strength with Drills
41:18 Biometrics in Sports Performance
42:20 Heart Rate and Decision-Making in Athletes
45:16 Autonomic Testing for Athletes
53:19 Visual Field Testing Techniques
01:00:54 Advanced Visual and Autonomic Testing
01:05:20 The Art of Coaching and Rehabilitation
01:10:03 Pushing Limits in Athlete Training
01:12:50 Contact Information and Closing Remarks

Flex Diet Podcast Episodes You May Enjoy:

Episode 199: The Neurology of Movement, Exercise and Training – An Interview Coach Dan Fichter of WannaGetFast
Episode 241: A New Perspective on Brain Health with Dr. Shaun Kornfeld

Connect with Dr Seeley:

Instagram: https://www.instagram.com/dylan_seeleydc/
Website: https://www.inferno-pr.com/

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 310: Unpacking the Science of Sleep with Dr. Allison Brager

Tue, 25 Feb 2025 00:03:08 +0000

Welcome back to the FlexDiet Podcast! In this episode, I sit down with Dr. Allison Brager, a PhD neuroscientist, CrossFit athlete, and military sleep expert, to unpack everything you need to know about the science of sleep.

We dive deep into the phases of sleep, circadian rhythms, and chronotypes, plus we take a critical look at popular sleep advice—what’s backed by science and what’s just noise? Dr. Brager also shares fascinating insights on sleep in the military, how to optimize recovery for athletes, and the biochemistry behind quality sleep.

Looking for practical strategies and the best sleep supplements to improve your rest? We’ve got you covered.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Flex 4:

Check out Dr. Brager's top recommendations for sleep supplements: https://miketnelson.com/flex4/

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

00:51 Deep Dive into Sleep
01:33 Top Sleep Supplements
02:11 Sponsors and Personal Updates
02:56 Conversation with Dr. Allison Braeger
03:32 Teaching at West Point
04:41 Chronotypes and Sleep Advice
09:40 Training and Sleep Optimization
13:48 Impact of Travel on Athletes
26:09 Wearables and Sleep Research
33:22 Intense Competition Experience
34:27 Lab Testing Mishaps
35:03 Competitive Nature in Athletes
36:09 Debating Sleep Stages
39:22 Heart Rate Variability and Sleep
47:00 Challenges in Sleep Research
49:38 Frustrations in Academia
55:50 Alternative Research Paths
56:26 Where to Find More Information

Flex Diet Podcast Episodes You May Enjoy:

Episode 273: Unlocking Better Sleep: Insights and Strategies from Dr. Chris Perry
Episode 283: Unlocking Better Sleep and Stress Reduction with Dr. Dan Cohen of Soltec Health

Connect with Dr Brager:

Instagram: https://www.instagram.com/docjockzzz/
"Meathead Unraveling the Athletic Brain": https://www.amazon.com/Meathead-Unraveling-Athletic-Allison-Brager

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 309: Understanding Adaptogens: Boost Performance & Well-being with Dr. Jeremy Townsend

Mon, 17 Feb 2025 10:00:00 +0000

Join me, Dr. Mike T. Nelson, on the Flex Diet Podcast as I sit down with Dr. Jeremy Townsend to explore the fascinating world of adaptogens. We’re diving deep into how compounds like Rhodiola rosea, ashwagandha, and eleuthero can enhance performance, support muscle growth, and improve body composition—all without compromising overall health.

Throughout our conversation, we discuss what the research says about these powerful herbs, including how they influence stress resilience, recovery, and athletic performance. Dr. Townsend also unpacks the science behind optimal dosages, potential mental and physical stress effects, and the nuances of using adaptogens effectively. Beyond that, we discuss the often-overlooked role of micronutrition in maximizing performance and overall well-being, an area that too many athletes neglect.

We also touch on how AG1 contributes to the field of nutritional science and why paying attention to the right vitamins and minerals can make a measurable difference in training outcomes. If you’re looking for evidence-based insights on adaptogens, recovery, and performance, this episode is packed with valuable takeaways.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Flex 4:

Check out Dr. Townsend's top nutrients that most people are missing: https://miketnelson.com/flex4/

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

03:21 Dr. Townsend's Background and Research
04:52 Understanding Adaptogens
06:58 Adaptogens for Sports Performance
10:12 Quality and Standardization of Adaptogens
14:00 Sourcing and Economic Considerations
24:35 Client Reactions to Ashwagandha
24:54 Exploring the Benefits of Ashwagandha
25:58 Personalizing Supplementation
27:55 Different Forms of Ashwagandha and Adaptogens
30:25 Ginseng and Its Mixed Data
32:28 The Complexity of Supplement Bioavailability
38:35 The Role of Micronutrients in Health
45:49 AG1 and Future Research

Flex Diet Podcast Episodes You May Enjoy:

Episode 293: Optimizing Athletic Performance with Ben Mayfield-Smith
Episode 273: Unlocking Better Sleep: Insights and Strategies from Dr. Chris Perry

Connect with Dr Townsend:

Instagram: https://www.instagram.com/jtownsendphd/
AG1 Website: https://drinkag1.com/

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 308: The Science of Performance: An In-Depth Conversation with Dr James LaValle

Mon, 10 Feb 2025 17:44:03 +0000

In this episode of the Flex Diet Podcast, I’m recording from sunny Mexico and sitting down with James LaValle, a powerhouse in metabolism and performance health. We dive deep into liposomal delivery, blood work, magnesium benefits, key dietary supplements, and why balancing your sympathetic and parasympathetic nervous systems is crucial for optimal performance.

James shares his journey from writing Cracking the Metabolic Code to his latest research and innovations, including magnesium, probiotics, and phospholipids—and how they fit into a performance-driven approach to health. Whether you’re an athlete, coach, or just someone looking to level up your well-being, this episode is packed with practical takeaways.

Plus, I share my personal supplement recommendations and give you a sneak peek at upcoming product reviews. Tune in now!

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

02:56 James LaValle's Background and Philosophy
06:13 The Importance of Nutrition and Recovery
12:11 Balancing Sympathetic and Parasympathetic Systems
18:52 The Role of Trace Minerals and Gut Health
30:54 Neuroinflammation and Athletic Performance
37:35 Understanding Carbohydrate Dependency and Metabolic Stress
38:34 The Role of Supplements in Managing Metabolic Health
41:26 The Importance of Personalized Nutrition and Supplementation
42:28 Common Misconceptions and Realistic Expectations of Supplements
43:00 The Fundamentals of Healthy Living: Eat, Hydrate, Sleep
52:11 Magnesium and Its Crucial Role in Exercise and Health
58:06 Innovations in Supplement Delivery: Liposomal Formulations
01:04:32 Final Thoughts and Where to Find More Information

Flex Diet Podcast Episodes You May Enjoy:

Episode 251: The Role of Microbiome in Elevating Exercise and Dietary Outcomes with Dr Sara Campbell
Episode 222: Expert Insights on nutrition, supplements, and training with Registered Dietician Sean Casey

Connect with Jim LaValle:

Instagram: https://www.instagram.com/therealjimlavalle/
Website: https://www.jimlavalle.com/

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 307: The Lost Episode on Body Composition Research with Dr. Tommy Wood and Dr. Ben House

Wed, 5 Feb 2025 00:19:19 +0000

In this episode of the Flex Diet Podcast, I sit down with Dr. Tommy Wood and Dr. Ben House for a deep dive into the nuances of scientific research, especially concerning body composition, muscle gain, and dietary strategies like low-carb and keto for advanced trainees.

We break down common research methodologies, highlight the challenges of accurately measuring training volume, and explore why individual responses vary. Along the way, we tackle the practical aspects of collecting and interpreting data, debunk common misconceptions, and emphasize the critical role of context and nuance in applying research to real-world scenarios.

If you're looking for a conversation that blends rigorous science with actionable insights, this episode is for you.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

00:56 Special Lost Episode with Dr. Tommy Wood and Dr. Ben House
01:55 Sponsors and Announcements
03:16 Discussion on Scientific Research and Methods
05:43 Challenges in Scientific Studies and Data Interpretation
09:19 Variability in Research and Individual Responses
40:11 Case Study: Keto Diet and Muscle Gain
51:25 Carbohydrate Refeed and Glycogen Study
52:56 Strength and Reps to Failure in Keto Group
53:38 Ketogenic Diet and Muscle Gains
59:34 Challenges of High-Calorie Diets
01:04:01 Body Composition Measurement Techniques
01:20:13 Real-World Diet Effectiveness
01:25:48 Closing Thoughts and Future Research

Flex Diet Podcast Episodes You May Enjoy:

Episode 178: Rebroadcast – Insulin and Glucose Myths & more with Dr Tommy Wood
Episode 141: Making Solid Science Sexy in Fitness with Dr Tommy Wood

Connect with Tommy and Ben:

Dr. Ben House Instagram: https://www.instagram.com/drbenhouse
Dr. Tommy Wood Instagram: https://www.instagram.com/drtommywood/
Bro Research: https://broresearch.com/
Advanced Blood Chemistry for Athletes: https://broresearch.com/courses/advbloodchem/

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 306: Dive into Heart Rate Variability with ithlete's Simon Wegerif

Mon, 27 Jan 2025 10:00:00 +0000

Join me, Dr. Mike T. Nelson, as I sit down with Simon Wegerif, the visionary founder of iThlete and a pioneer in heart rate variability (HRV) technology. In this episode, we revisit Simon’s journey from creating the very first HRV app for iOS to his latest work at Lifelight, where they’re breaking new ground in measuring blood pressure and heart rate with cutting-edge technology.

We’ll dive into the practical applications of HRV for training, hear Simon’s inspiring story about a health scare that changed his outlook, and discuss game-changers like sleep hygiene, deep breathing, cold water immersion, and mental health for improving HRV. If you’re as fascinated by HRV, performance optimization, and health tech as I am, you won’t want to miss this episode!

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
HRV Education Course: https://miket.me/hrv/ Enter code hrv100 at checkout for $100 off

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

00:25 Heart Rate Variability Deep Dive
00:31 Simon's Journey with iFleet
00:42 HRV Measurement and Technology
01:01 Health Scare and Current Endeavors
01:52 Sponsor Messages and Announcements
03:35 Interview with Simon: Early Days of iFleet
04:22 Technical Challenges and Innovations
06:41 HRV in Practice and Research
19:13 Breathing Techniques and HRV
38:58 Current Status and Future Plans
41:35 Innovative Health Monitoring with Lifelight
43:20 Technical Challenges and Solutions in Remote PPG
44:48 Applications and Future of Lifelight
48:25 Personal Health Journey and Prostate Cancer Awareness
52:19 Importance of Regular Health Check-ups
56:54 HRV and Its Impact on Performance
01:08:06 Zone 2 Training and Its Benefits
01:14:00 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength Jedi
Episode 108: Top 3 Common Body Composition Mistakes and How To Use Heart Rate Variability (HRV) To Solve Them

Connect with Simon

LinkedIn: https://www.linkedin.com/in/simon-wegerif
Email: simon@myithlete.com

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 305: Mastering Coaching Communication with Brett Bartholomew

Mon, 20 Jan 2025 19:03:38 +0000

Welcome back to the Flex Diet Podcast! I’m Dr. Mike T. Nelson, your host, and in this episode, I’m diving into ways to boost performance, build muscle, and improve body composition—all within a flexible framework. I’m excited to be joined by Brett Bartholomew, the mind behind The Art of Coaching and author of Conscious Coaching. Together, we explore the many interactions coaches and trainers face, the value of practice in learning, and some of the latest fitness trends like cold plunges and red light therapy.

We also dive into the critical role of communication and discuss how AI is shaping the future of coaching. Brett shares his inspiring journey from being a strength and conditioning coach to focusing on leadership development and conflict resolution.

A big thank you to our sponsors, Tecton Life and LMNT — products I personally use and highly recommend. Let’s get started!

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

02:41 Brett Bartholomew's Coaching Journey
06:07 The Importance of Experiential Learning
09:28 Challenges and Misconceptions in Public Speaking
18:04 Fitness Trends and Industry Observations
31:33 The Role of Social Relationships in Health
35:07 Handling Criticism and Divorce
35:40 The Importance of Effective Communication
37:27 COVID-19's Impact on Social Connections
37:53 The Future of AI in Communication
40:16 The Decline of International Education Events
45:26 Building Meaningful Relationships
49:20 Balancing Professional and Personal Life
52:27 Setting Boundaries and Valuing Time
01:01:02 Creating Memorable Experiences

Flex Diet Podcast Episodes You May Enjoy:

Episode 260: Real-Talk on Fitness and Nutrition Coaching Success with Ben Brown
Episode 207: Driving client progress with effective nutrition and coaching: An interview with Aram Grigorian

Connect with Brett:

Art of Coaching: https://artofcoaching.com/
Instagram: https://www.instagram.com/coach_brettb/
Conscious Coaching: https://www.amazon.com/Conscious-Coaching-Science-Building-Buy/

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 304: Nutrition Beyond the Numbers with Jennifer Broxterman, RD

Thu, 16 Jan 2025 16:50:06 +0000

In this episode of the Flex Diet Podcast, I sit down with Jennifer Broxterman from Prosper Nutrition Coaching to dive into the world of nutrition coaching. We cover everything from the pros and cons of macro counting to the importance of understanding a client’s history and staying curious in coaching relationships.

Jennifer brings a wealth of knowledge as a registered dietitian and shares powerful insights, including the motivational interviewing techniques she picked up from a university research study. We also tackle how to handle client setbacks with creative approaches, like the ‘toothbrush metaphor.’

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

04:10 The Role of Coach Catalyst
06:58 Macro Counting vs. Non-Macro Approaches
09:57 Motivational Interviewing and Coaching Techniques
29:28 Understanding Client Goals
29:42 The Power of Open-Ended Questions
30:08 The Catch-All Question
31:09 Revelations and Sensitive Topics
31:29 Encouraging Client Communication
31:57 Effective Coaching Techniques
32:26 The Importance of Specificity
35:50 Curiosity in Coaching
36:28 The Setback Tool
41:50 Building Client Confidence
43:04 The Toothbrush Metaphor
48:11 Consistency Over Perfection

Flex Diet Podcast Episodes You May Enjoy:

Episode 249: Elevating Wellness through Movement and Nutritional Wisdom with Dr. Kelly and Juliet Starrett
Episode 230: Exploring Preventive Health and Personalized Nutrition Catherine Staffieri from Nutrisense

Connect with Jen:

Freebies for Download: www.prospernutritioncoaching.com/freebies
PRO$PER Nutrition Certification: www.prospernutritioncoaching.com/certification
Email: info@prosperNC.com
Instagram: @prosper_nc

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 303: Flex Diet Certification Enrollment Closes Tonight, Jan. 13, 2025

mike@miketnelson.com (Suzie Glassman, Dr Mike T Nelson, Jodie "Fabulous" Nelson) — Mon, 13 Jan 2025 21:19:39 +0000

Welcome back to the Flex Diet Podcast! In this episode, I’m diving into some key concepts from my Flex Diet Certification, including the unique 8-intervention approach that combines metabolic flexibility and flexible dieting. I’ll share insights on the importance of actionable steps, research-backed nutrition strategies, and the innovative concept of 'coaching leverage' to help you guide your clients more effectively.

Just a quick reminder—enrollments for the Flex Diet Certification close tonight, January 13th, 2025, at midnight PST, so don’t miss your chance to join! The next round won’t open until June 2025.

Enroll here:

https://miket.me/fdc

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

00:19 Enrollment Details for Flex Diet Certification
01:16 Overview of the Flex Diet Certification
02:08 Challenges in Arranging Interventions
03:14 Importance of Practical Application
07:06 Coaching Leverage Concept
08:46 Final Enrollment Reminder and Conclusion

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 302: Flex Diet Certification Now Open: Solo Episode with Dr. Mike T. Nelson

mike@miketnelson.com (Suzie Glassman, Jodie "Fabulous" Nelson, Dr Mike T Nelson) — Mon, 6 Jan 2025 21:26:43 +0000

In this solo episode of the Flex Diet Podcast, I announce the opening of the Flex Diet Certification and highlight its key features and benefits. I explain the difference between the Flex Diet Cert, which focuses on nutrition and recovery, and the Physiologic Flexibility Cert, which deals with advanced resilience and recovery strategies.

Emphasizing a habit-based approach, I cover core topics such as metabolic flexibility, macronutrient usage, and improved body composition. Additionally, I discuss the bonus items available for early enrollees and my certifications' overall expansion model aimed at long-term health and performance success.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

02:25 Understanding the Flex Diet and Physiologic Flexibility Certifications
04:15 The Framework and Philosophy Behind Flex Diet
08:02 The Expansion Model and Its Benefits
18:55 Expert Interviews and Additional Resources
20:07 Closing Remarks and Legal Disclaimer

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 301: Unlocking Elite Athletic Development with Triphasic Training 2 with Coach Cal Dietz

Mon, 30 Dec 2024 21:05:16 +0000

Join me, Dr. Mike T. Nelson, on the Flex Diet Podcast as Coach Cal Dietz from the University of Minnesota and I discuss our new book, 'Triphasic Training 2.' We delve into advanced training methodologies, including the lateral sling method, periodized program setup, and Olympic lifting's pros and cons.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
LMNT electrolyte drink mix: miketnelsonlmnt.com
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Triphasic 2 book now available!

Go to https://triphasic2.com/

Episode Chapters:

04:16 Triphasic Training 2 Book Details
06:10 Interview with Coach Kyle Dietz
09:03 The Evolution of Training Methods
14:54 Optimizing Training with Data and Tools
19:52 Periodization and Individualization in Training
26:49 Practical Applications and Coaching Insights
34:57 Decisions in Coaching and HRV
35:55 Adapting Training Based on HRV Feedback
38:13 Psychological and Physiological Aspects of Training
39:51 Recovery Methods and Their Benefits
42:13 Aerobic Methods in Strength Training
46:49 Rehabilitation vs. Training
52:54 Foot Stability and Athletic Performance
59:46 Insights on Training and Recovery
01:01:15 Book Release and Additional Resources

Flex Diet Podcast Episodes You May Enjoy:

Episode 231: Maximizing Fitness Training Efficiency with Dr. Allan Bacon
Episode 212: The Pros and Cons of Training Elite Level Professional Athletes: An Interview with Dr. Andy Galpin

Connect with Cal

Website: https://www.xlathlete.com/
Instagram: https://www.instagram.com/triphasic_training/

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 300: Feats of Strength: A Solocast Assessing Strength Levels and Optimal Fitness Practices

mike@miketnelson.com (Dr Mike T Nelson, Suzie Glassman, Jodie "Fabulous" Nelson) — Tue, 24 Dec 2024 00:16:21 +0000

In this special Festivus episode of the Flex Diet Podcast, I delve into the components of feats of strength, discuss benchmarks for basic lifts for males and females and explain why performance goals are crucial even for body composition. I also share insights on ketone esters from Tecton, electrolyte needs for athletes, and the upcoming Flex Diet Certification.

Last, I wrap up with recommendations for various types of lifts to reach your fitness goals, emphasizing the importance of tracking performance for optimal results.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz: https://triphasic2.com/

Episode Chapters:

00:30 Celebrating Festivus and Feats of Strength
01:20 Sponsors and Ketone Esters
02:59 Electrolytes and Performance
04:50 Setting Performance Goals
09:49 Strength Standards for Males and Females
18:08 Alternative Lifts and Techniques
20:16 Conclusion and Upcoming Guests
21:40 Disclaimer and Medical Advice

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 299: Preview of the Triphasic Training II book with Cal Dietz now on Amazon

mike@miketnelson.com (Suzie Glassman, Jode "Fabulous" Nelson, Dr Mike T Nelson) — Thu, 19 Dec 2024 21:43:42 +0000

Welcome back to the Flex Diet Podcast, hosted by me, Dr. Mike T. Nelson. In this episode, I introduce our new Triphasic 2 training book, co-authored with Coach Cal DIetz. The book condenses nine years of advanced athletic training methods into 14 high-performance techniques.

I provide a rundown of the book, covering its principles of Triphasic Training, which integrates eccentric, isometric, and concentric phases of exercises. I also dive into innovative training methods like the GOAT warm-up, dynamic neurology drills, and the Tri Block System for strength, speed, and power optimization.

I also highlight the importance of the aerobic system in performance, the structure of the training session, and practical applications for elite athletes and general clients. Tune in for a comprehensive guide to unlocking elite athletic development.

Now available on Amazon! Go to https://triphasic2.com/. To preview a small portion of the book at no cost, go to https://miket.me/tp2-compensations.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

01:25 Background and Collaboration with Coach Cal Dietz
05:14 Understanding Triphasic Training
08:01 New Methods in Triphasic 2
10:05 Book Structure and Content Overview
16:17 Aerobic Training and Conditioning
18:45 Advanced Training Techniques and Tools
22:20 Transfer of Training to Real-World Performance
26:05 How to Get Your Copy and Additional Resources
29:14 Upcoming Projects and Final Thoughts

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 298: Enhancing Fitness for Neurodivergent Populations with Eric Chessen of Autism Fitness

Mon, 16 Dec 2024 10:00:00 +0000

Join me, Dr. Mike T. Nelson, on the Flex Diet Podcast as I connect with Eric Chessen to delve into fitness for autism and neurodivergent populations. Eric shares insights on his certification program for trainers working with these communities. \

From discussing gym trends to understanding autism spectrum challenges, listeners will gain practical advice. Topics also include sensory-motor processing, effective coaching strategies, and the impact of neuromuscular control. Stay tuned for a rich conversation touching on the essence of adaptability in fitness.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

00:28 Discussion on Autism and Neurodivergent Populations
00:50 Personal Anecdotes and Experiences
01:32 Gym Trends and Training Observations
02:23 Exploring Ketone Esters and Their Benefits
04:22 Travel Woes and Flight Experiences
06:42 Fitness for Neurodivergent Populations
09:51 The Evolution of T Nation and Fitness Information
22:06 Gym Etiquette and Social Dynamics
29:37 Understanding the Autism Spectrum
37:49 Understanding Neurodivergent Awareness and Change
39:11 The Role of Society and Caretakers
40:45 Challenges in Hygiene and Social Interactions
42:20 Physical and Cognitive Training for Neurodivergent Individuals
43:48 Developing Effective Training Methodologies
45:36 Building Meaning and Motivation in Training
47:45 The Importance of Simplified Coaching
50:41 Exploring Sensory Processing and Motor Control
01:11:56 The Complexity of Autism Diagnosis and Rates
01:15:49 Conclusion and Certification Information

Flex Diet Podcast Episodes You May Enjoy:

Episode 199: The Neurology of Movement, Exercise and Training – An Interview Coach Dan Fichter of WannaGetFastE
Episode 285: Integrating Performance and Health with Expert Austin Stout

Connect with Eric

Website: https://www.autismfitness.com/Home
Instagram: https://www.instagram.com/theautismfitness/

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 297: REBROADCAST - Muscle Meathead Meanderings and Getting Results for Clients with Ryan L’Ecuyer

Thu, 5 Dec 2024 10:00:00 +0000

Join me for an encore episode of the Flex Diet Podcast, where Ryan L'Ecuyer and I discuss various aspects of hypertrophy training, client programming, and integrating flexible dieting into fitness routines. This rebroadcast is filled with valuable insights into building muscle without compromising health.

We share our experiences and strategies for adapting training programs, the importance of aerobic conditioning, and practical tips for maintaining effective workouts while managing client expectations. The episode highlights their shared knowledge and anecdotal experiences, providing useful takeaways for coaches, trainers, and fitness enthusiasts.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

02:17 Client Programming Strategies
03:44 Adapting to Client Needs
06:30 Consistency in Training
10:13 Challenges in Coaching
16:42 Bodybuilding and Nutrition
22:39 Weight Management and Diet Breaks
35:26 Carbohydrates and Performance
44:19 Meal Frequency and Hunger Management
45:23 Intermittent Fasting: Personal Experiences
45:47 Fasting and Muscle Preservation
46:29 Client Experiences with Fasting
47:26 Hunger Waves and Substrate Oxidation
48:15 Intermittent Fasting for Cognitive Performance
49:00 Fat Oxidation and Fasting Adaptation
51:22 Fasted Cardio: Benefits and Misconceptions
52:48 High-Intensity vs. Low-Intensity Training
57:39 Aerobic Training and Nasal Breathing
01:01:46 The Mental Challenge of High-Intensity Workouts
01:11:40 Training Priorities and Lifestyle Balance
01:14:17 Injury Prevention and Long-Term Training
01:22:05 Final Thoughts and Contact Information

Connect with Ryan

Instagram: https://www.instagram.com/lacurefit/?hl=en
Rebel Performance: https://www.rebelperformancechi.com/

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 296: Enhancing Athletic Performance with Dr. Dani LaMartina

Mon, 25 Nov 2024 14:46:27 +0000

Join me, Dr. Mike T. Nelson, on the Flex Diet Podcast for an insightful conversation with Dr. Dani LaMartina, an accomplished physical therapist, IFBB pro, and owner at Paradigm Performance. We discuss key topics on enhancing performance, adding muscle, improving body composition, and moving better, all within a flexible and health-conscious framework.

Learn about systematic coaching, the balance of specialization vs. generalization, hierarchical coaching, navigating client boundaries, and integrating functional neurology and movement models. Dr. Dani shares her wealth of knowledge from working with high-level clients and her experiences in achieving peak performance.

Also, explore the practical application of theories, managing overtraining, leveraging HRV, and the art of coaching. Tune in for a deep dive into holistic approaches to fitness and coaching.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

05:46 Diving into Coaching Systems and Boundaries
08:04 The Rise of the Generalist in Fitness
10:44 Navigating Client Boundaries and Safety
17:07 Understanding PRI and Movement Models
29:11 The Role of Epigenetics and Psychology in Coaching
33:47 Personal Journey and Neurology Insights
40:18 Testing the System: Initial Skepticism and Trials
40:50 Progression and Challenges in Remote Coaching
41:56 Differences Between RPR and Be Activated
44:18 Teaching Philosophies and Methods
47:37 Balancing Theory and Practical Application
55:59 Intrinsic Motivation and Curiosity in Learning
59:56 Community and Passion in Coaching
01:12:50 Navigating Online Coaching and Movement Analysis
01:16:27 Understanding Pain Points and Calibration
01:17:08 Thresholds and Baselines in Training
01:17:35 Range of Motion and Functional Testing
01:18:39 Communication and Coaching Strategies
01:19:42 Neurological and Biomechanical Considerations
01:20:02 Buffer Zones and Stress Testing
01:21:26 High-Level Athlete Training
01:21:59 Eustress vs. Distress in Training
01:25:55 Gender Differences in Stress Tolerance
01:27:09 Overtraining and Recovery
01:30:16 Heart Rate Variability and Stress Monitoring
01:34:22 Biomechanics and Individual Differences
01:38:10 Principles of Exchange in Training
01:44:05 Final Thoughts and Contact Information

Flex Diet Podcast Episodes You May Enjoy:

Episode 221: Training performance, nitric oxide, blood flow, and more via the NNOXX device with Evan Peikon
Episode 127: The Effect of Antibiotics on Muscle Mass, Aerobic/Cardiovascular Performance, and More – An Interview with Dr Sara Campbell

Connect with Dr Dani

Website: https://www.paradigm-performance.com/about
Instagram: https://www.instagram.com/danilamartinadpt/

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 295: Future of Coaching, Humanizing Your Brand, and the Rise of AI with Mike Doehla

Mon, 18 Nov 2024 10:00:00 +0000

Welcome back to the Flex Diet Podcast with me, Dr. Mike T. Nelson. In this episode, I sit down with Mike Doehla, a fitness coach who retired early and now enjoys playing pickleball. We discuss what future trainers should focus on, the effects of communication, the importance of humanizing your brand, balancing personal tasks, and exploring the future of coaching with AI.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

02:58 Pickleball Passion and Community
03:42 The Appeal and Strategy of Pickleball
10:44 Coaching Insights and Flexibility
18:40 Effective Communication for Coaches
26:56 Humanizing Your Brand
27:29 Embracing Imperfection
31:26 Relatability in Success
33:24 The Reality of Early Retirement
45:44 The Role of AI in Coaching
55:05 Final Thoughts and Farewell

Flex Diet Podcast Episodes You May Enjoy:

Episode 260: Real-Talk on Fitness and Nutrition Coaching Success with Ben Brown
Episode 216: Building a successful online fitness coaching business: An Interview with Aaron Straker

Connect with Mike

Instagram: https://www.instagram.com/mikedoehla/
The Macro & Mindset Podcast: https://podcasts.apple.com/us/podcast/the-macro-and-the-mindset/id1736214629

Get In Touch with Dr Mike:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 294: Mental Fitness & Performance: A Talk with Contemplate CEO Tarun Gulati

Tue, 12 Nov 2024 06:00:00 +0000

Welcome back to the Flex Diet Podcast hosted by me, Dr. Mike T. Nelson. In this episode, we dive into the mental side of performance with Tarun Gulati, founder and CEO of Contemplate Life. Tarun shares his unique method of contemplation and how it helps improve mental fitness and overall performance.

He discusses the importance of a deep connection with oneself, a decision-making framework, and how to apply these concepts in personal life, sports, and organizations. Get insights into the psychological aspects often overlooked in fitness and sports training, and learn about the principles and pillars of the Contemplate system.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

03:00 Deep Dive into Contemplation and Mental Fitness
08:59 The Importance of Contemplation in Education
22:27 Integrating Mental Fitness in Sports and Fitness
30:32 The Importance of Clarity for Athletes
31:49 Mental Health Costs in Sports
35:35 Organizational Structure and Mental Well-being
37:54 Role of General Managers and Coaches
50:55 The Contemplate Mental Fitness System
55:42 Conclusion and Resources

Flex Diet Podcast Episodes You May Enjoy:

Episode 265: Mastering the Art and Science of Flow States with Brandon Day
Episode 203: Mind, Muscle, and Metabolism: An interview with Dr. Jade Teta from Next Level Human

Connect with Tarun

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 293: Optimizing Athletic Performance with Ben Mayfield-Smith

Mon, 4 Nov 2024 10:00:00 +0000

Welcome back to the Flex Diet Podcast, hosted by me, Dr. Mike T. Nelson. In this episode, we dive deep into optimizing athletic performance, muscle mass, and body composition with expert Ben Mayfield-Smith. Join us as we discuss physiology, psychology, time management, sleep routines, coaching, client setbacks, goal setting, and lifestyle factors.

Hear first-hand about Ben's experience at the Super Coach Summit and insights on various topics, from effective coaching techniques to the importance of mentorship. Don't miss out on this wide-ranging conversation packed with valuable information for coaches and athletes!

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

03:03 Casual Conversation and Catching Up
05:08 Travel Stories and Experiences
12:44 Coaching Philosophy and Client Management
41:21 Considering a Job Change
41:45 Optimizing Sleep Habits
42:10 Client Journey and Body Composition
43:05 Advanced Training and Competing
44:30 Holistic Coaching Approach
49:07 Setting Long-Term Goals
52:31 Importance of Client Data
57:45 Challenges in Online Coaching
01:16:18 Simplifying Client Information
01:20:02 Conclusion and Resources

Flex Diet Podcast Episodes You May Enjoy:

Episode 272: Mastering Strength and Body Composition with Paul Oneid: Strategies for Peak Performance
Episode 136: Flex Diet, Phys Flex, Metabolism and Nutrition Research for Compound Performance- Jeb and Dean interview Dr Mike T Nelson

Connect with Ben

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 292: Expert Insights on Pelvic Floor Health, Stress Management & Functional Technique with Dr Catrina Fabian

Mon, 28 Oct 2024 20:23:55 +0000

Join me, Dr Mike T Nelson, on this week's episode of the Flex Diet Podcast as Dr. Catrina Fabian and I delve into comprehensive pelvic floor health. We discuss pelvic floor dysfunction, postpartum recovery, neuromuscular control, and the importance of functional muscle assessments.

Our discussion covers key topics like visceral massage, fascial connections, and the impact of jaw tension on pelvic health. Learn expert tips on breathing, hydration, stress management, and non-surgical treatment options and discover how to improve joint mobility, address overactive pelvic floor muscles, and enhance overall well-being.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

03:08 Welcome Dr. Katrina Fabian
04:32 Understanding Pelvic Floor Dysfunction
08:19 Core and Pelvic Floor Mechanics
16:42 Fascia and Its Role in Pelvic Health
31:40 Personal Injury Experience
32:06 Role of Physical Therapists
32:54 Visceral Massage Insights
36:25 Fascial Connections and Techniques
39:58 Breathing and Pelvic Floor Health
43:41 Scar Tissue and Microcurrent Therapy
47:10 Research and Clinical Practice
48:43 Practical Tips for Pelvic Health
54:55 Conclusion and Contact Information

Flex Diet Podcast Episodes You May Enjoy:

Episode 267: Demystifying Women’s Fitness and Nutrition with Alli Fahrenbach
Episode 224: Mastering Sports Psychology for Gym Success with Mona Pretorius

Connect with Dr. Fabian

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 291: Anabolic Strategies and Nutrition Tips to Maximize Muscle Growth & Health with Dr David Church

Sat, 26 Oct 2024 04:02:08 +0000

Join me, Dr. Mike T Nelson, on the Flex Diet Podcast as Dr. David Church and I delve into anabolic strategies, nutrition, and fitness. This episode covers various topics, including exercise, protein, essential amino acids, and balancing hypertrophy with performance training.

Get insights on lifting techniques, injury prevention, recovery strategies, and the cognitive benefits of exercise. Additionally, explore the role of ultra high protein diets, plant-based protein comparisons like beef vs. Impossible Burger, and innovative protein supplements.

Packed with personal anecdotes and the latest research, this episode aims to provide valuable knowledge for anyone looking to enhance their muscle growth and overall health without compromising well-being.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

01:48 Discussion on Anabolic Training
02:06 Balancing Hypertrophy and Performance
03:47 Training Adjustments with Age
04:13 Recovery Techniques and Anecdotes
15:38 Challenges of Maintaining Fitness During PhD
22:27 Building Effective Training Systems
40:03 The Sleep Patterns of High Achievers
40:37 Exploring Whey Protein and Essential Amino Acids
42:14 Military Study on Protein Intake During Energy Deficit
44:48 Oxidation of Amino Acids in Energy Deficit
48:58 Practical Applications of High Protein Diets
50:55 The Role of Essential Amino Acids in Muscle Growth
01:02:32 Vegan and Plant-Based Protein Considerations
01:10:53 The Impossible Burger Study
01:17:04 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 238: Exploring Muscle Protein, Testosterone, and Exercise with Dr. David Church
Episode 286: Exploring Gender Differences in Exercise and Nutrition with Dr. Katie Hirsch

Connect with Dr. Church:

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Phys Flex Cert Closes Tonight Mon Oct 21, 2024: Plus Optimizing Stress & Heat Adaptation for Peak Performance

mike@miketnelson.com (Dr Mike T Nelson) — Mon, 21 Oct 2024 15:37:53 +0000

Phys Flex Cert full details below

https://miketnelsons.samcart.com/products/physiologic-flexibility-certification-oct-2024/

Here today I also explores the balance between eustress and distress in physical training and recovery, emphasizing effective stress management for optimal performance.

This includes insights on heat adaptation strategies, including when to retain or dump heat for maximum benefits. You will learn about practical tools for monitoring performance, such as the Concept2 PM5, and alternative methods like cold water immersion and saunas. You must understand the framework of physiology and once you do, then you can play and set up your own protocols.

00:18 PhysFlex Certification Closing Announcement

01:06 Eustress vs. Distress Model

03:27 Temperature Regulation and Performance

03:58 Experimenting with Cold Water Immersion

05:40 Measuring Performance and Recovery

07:46 Understanding the Eustress Model

08:18 Heat Adaptation Strategies

10:41 Advanced Training Modalities

11:57 Practical Tips and Psychological Aspects

13:47 Certification Details

Episode 290: The Power of Breathwork: Techniques, Benefits & Applications with Dr. Jonathan Chung

Thu, 17 Oct 2024 17:40:04 +0000

Join me, Dr. Mike T. Nelson, on the Flex Diet Podcast this week with Dr. Jonathan Chung, an expert in chiropractic neurology and upper cervical care, to explore the intricate world of breathwork. This episode dives deep into the neurology of breathing, heart rate variability (HRV), and recovery techniques.

Learn about various breathing practices, including HRV biofeedback, resonance frequency breathing, and the Wim Hof method, and discover how they can improve cognitive and physical performance, manage anxiety, and enhance CO2 tolerance.

Dr. Chung also shares his personal journey and practical advice on selecting breathwork methods tailored to individual needs, emphasizing the balance between parasympathetic and sympathetic responses. We touch on advanced topics like hypoxia training, hyperbaric oxygen therapy (HBOT), and their applications in clinical and athletic settings.

Sponsors:

Physiologic Flexibility Certification: https://miketnelsons.samcart.com/products/physiologic-flexibility-certification-oct-2024/
Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Flex 4: Dr Chung's top 4 breathwork takeaways: https://miketnelson.com/flex4/

Episode Chapters:

00:29 Guest Introduction: Dr. Jonathan Chung
01:08 Promotions and Announcements
02:11 Deep Dive into Breathing and HRV
04:59 Dr. Chong's Personal Health Journey
10:17 Breathwork Techniques and Benefits
17:23 Advanced Breathwork and Clinical Applications
27:04 Exploring Hypoxic Training
30:56 Exploring Hyperoxia and Hypoxia Training
33:23 Hyperbaric Oxygen Therapy: Clinical vs. Athletic Use
38:10 CO2 Tolerance and Breathwork Techniques
42:23 Breathwork for Anxiety and Performance
48:59 Advanced Breathwork Practices and Applications
53:19 Final Thoughts and Recommendations

Flex Diet Podcast Episodes You May Enjoy:

Episode 245: Breath, Endurance, and the Art of Athletic Longevity with Bo Sandoval
Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength Jedi

Connect with Dr Chung:

Instagram: https://www.instagram.com/drjonathanchung/
Twitter: https://x.com/drjonathanchung
Keystone Clinic: https://chiropractorwellington.com/
Carrick Institute Neuroscience of Breathwork: https://carrickinstitute.com/programs/neurology-primer-neuroscience-of-breathwork/

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 289: The Physiologic Flexibility Course is Now Open

mike@miketnelson.com (Dr Mike T Nelson, Jodie "Fabulous" Nelson, Suzie Glassman) — Mon, 14 Oct 2024 18:53:54 +0000

Join me, Dr. Mike T. Nelson, on this episode of the Flex Diet Podcast as I introduce the Physiologic Flexibility Certification, a comprehensive course designed to enhance recovery and resilience. I summarize the 4 pillars of the course: temperature regulation, pH balance, energy sources and breathing.

I also discuss the importance of integrating these systems to improve performance and resilience and address common misconceptions. The course is available from October 14th to October 21st, 2024. Tune in for insights into advanced aspects of nutrition, exercise, and recovery and how these can be applied to improve stress management and overall health.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

00:23 Physiologic Flexibility Certification Announcement
01:08 Course Design and Overlapping Systems
03:54 Four Pillars of Physiologic Flexibility
05:18 Importance of Systems in Physiology
08:20 Practical Applications and Examples
13:09 Course Details and Conclusion

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 287: Insights and Innovations in HRV and Aerobic Training with coach Joel Jamieson

Mon, 7 Oct 2024 09:00:00 +0000

Join me, Dr. Mike T Nelson, on today's episode of the Flex Diet Podcast with coach Joel Jamieson. Joel shares insights from his journey with the Omega wave system and discusses his creation of the Morpheus app. You'll learn how HRV can be used to optimize training, especially in conjunction with aerobic fitness.

This episode explores the role of steady-state aerobic training versus high-intensity workouts and the importance of individualizing training protocols based on HRV outcomes. We also discuss the significant variation in physiological responses among elite athletes.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Flex 4: Dr Mike's top 4 HRV tips: https://miketnelson.com/flex4/

Episode Chapters:

00:15 Guest Introduction: Joel Jameson
01:05 Physiologic Flexibility Certification Announcement
03:06 Exploring Exogenous Ketones
04:33 HRV and Omega Wave System Origins
05:21 Early Experiences with HRV
12:35 Insights from Using Omega Wave
18:52 Genetic Variability in Athletic Performance
26:30 Anecdotes of Elite Athletes
31:11 Understanding Individualized Training
31:25 HRV and Training Interventions
32:55 The Importance of Enjoyable Recovery
34:02 Developing BioForce and Morpheus
36:50 Challenges and Insights in HRV
46:50 Aerobic Fitness and Training Balance
53:47 Future of Morpheus and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength Jedi
Episode 108: Top 3 Common Body Composition Mistakes and How To Use Heart Rate Variability (HRV) To Solve Them

Connect with Joel:

8 Weeks Out: https://8weeksout.com/
Instagram: https://www.instagram.com/coachjoeljamieson/

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 286: Exploring Gender Differences in Exercise and Nutrition with Dr. Katie Hirsch

Mon, 30 Sep 2024 09:00:00 +0000

In this episode of the Flex Diet Podcast, I'm joined by Dr. Katie Hirsch, an assistant professor at the University of South Carolina. We delve into the potential differences between how men and women should approach exercise and nutrition. Dr. Hirsch shares her extensive research on protein synthesis, metabolic flexibility, and the effects of hormones on physical performance.

We also discuss the practical implications of studies on fasting, keto diets, and creatine supplementation for women. Additionally, Dr. Hirsch offers insight into training adaptations relative to the female menstrual cycle and addresses the unique challenges faced by women during perimenopause and menopause.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Flex 4: Dr Hirsch's top four exercise-related interventions for women: https://miketnelson.com/flex4/

Episode Chapters:

00:30 Introducing Dr. Katie Hirsch
01:01 Differences in Exercise Physiology Between Genders
01:57 Practical Applications and Anecdotal Evidence
02:50 Ketone Supplements and Their Benefits
04:20 Interview with Dr. Katie Hirsch Begins
04:52 Challenges in Studying Female Physiology
06:15 Metabolic Flexibility and Gender Differences
18:23 Menopause and Metabolic Dysregulation
26:33 Hormone Replacement Therapy and Menopause
29:19 Fasting and Keto Diets for Women
37:04 The Pressure of Body Image on Women
37:23 Training According to Female Cycles
38:08 Practical Challenges in Cycle-Based Training
39:59 Tracking Symptoms and Adjusting Training
47:25 Nutrient Timing and Protein Importance
52:25 Creatine and Supplementation for Women
01:01:11 Research Gaps and Future Directions
01:08:41 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 267: Demystifying Women’s Fitness and Nutrition with Alli Fahrenbach
Episode 266: Health Beyond the Gym with Expert Advice on Wellness and Aging From Ashleigh VanHouten

Connect with Dr Hirsch:

University of South Carolina: https://sc.edu/study/colleges_schools/public_health/faculty-staff/hirsch_katie.php
Instagram: https://www.instagram.com/katie.hirsch_phd/

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 285: Integrating Performance and Health with Expert Austin Stout

mike@miketnelson.com (Dr. Mike T Nelson) — Mon, 23 Sep 2024 09:00:00 +0000

Join me, Dr. Mike T Nelson, on this Flex Diet Podcast as I sit down with Austin Stout to discuss the balance between performance and health, especially in high-level competitive athletes, powerlifters, and bodybuilders. We delve into the importance of integrating health into performance routines, the ramifications of frequent competitions, and strategies to maintain health while pushing athletic limits.

We also touch on how lab testing, HRV, mental health, and finding balance through recreational activities are key components in an athlete's journey. Austin shares his expertise in working with elite competitors and the general population, emphasizing the significance of recovery and the sustainability of performance over time.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters

00:15 Guest Introduction: Austin Stout
01:05 Integrating Health and Performance
01:36 The Extremes of Competitive Sports
02:58 Functional Health in Bodybuilding
07:36 Genetics and Adaptations in Athletes
11:04 Challenges in Female Competitors
14:59 Addressing Health Issues in Athletes
17:31 Stress Management and Recovery
22:59 Balancing Identity and Health
29:18 High-Level Athletes and Adversity
30:27 Adversity in Everyday Life
31:43 Fear vs. Difficulty in Training
33:43 The Importance of Recovery
37:54 The Role of Data in Training
42:56 Psychological Factors in Performance
48:33 Wrapping Up and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 165: Health, Sports Performance and Longevity Medicine: Dr Rick Cohen with Dr. Mike T Nelson
Episode 198: The role of hormones in health and exercise performance: An interview with Mike Mahler

Connect with Austin:

Instagram: https://www.instagram.com/austinst8/
Integrated Muscle and Health: https://integrated-muscle.com/

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 284: Progressive Overload and Real-World Science with Dr. Mike Lane

Mon, 16 Sep 2024 09:00:00 +0000

Welcome back to the Flex Diet Podcast. I'm your host, Dr. Mike T Nelson. In this episode, Dr. Mike Lane, Associate Professor at EKU, and I explore the science and practice of progressive overload and training modulation. We discuss strategies for enhancing muscle performance and body composition, emphasize the importance of consistent training, and consider genetic factors in fitness. Dr. Lane shares insights on balancing academic research with real-world application, offering valuable tips for graduate students and fitness professionals.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

00:20 Meet Dr. Mike Lane
00:37 Progressive Overload Explained
01:52 Ketones and Cognitive Function
03:39 Reintroducing Dr. Mike Lane
04:20 The Importance of Progressive Overload
07:08 Training Consistency and Intensity
07:51 Periodization in Training
09:52 Genetics and Training Adaptations
11:40 Training Volume and Individual Differences
24:20 Frequency and Volume in Training
29:27 Quality of Work and Intensity Modulation
41:03 Understanding Metabolic Stress in Exercise
41:10 Teaching Exercise Physiology: Insights and Anecdotes
42:58 The Mental and Physical Challenges of High-Intensity Training
51:09 The Impact of Aerobic Conditioning on Work Capacity
54:29 Louie Simmons and the Westside Barbell Training Philosophy
59:19 Adapting Training Techniques for Different Athletes
01:06:57 Concluding Thoughts and Practical Advice

Flex Diet Podcast Episodes You May Enjoy:

Episode 272: Mastering Strength and Body Composition with Paul Oneid: Strategies for Peak Performance
Episode 237: Demystifying Body Composition Testing with Dr Grant Tinsley and Dr Eric Helms

Connect with Dr. Lane:

Instagram: https://www.instagram.com/mikelanephd/
Eastern Kentucky University: https://www.eku.edu/honors/lane/

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 283: Unlocking Better Sleep and Stress Reduction with Dr. Dan Cohen of Soltec Health

Mon, 9 Sep 2024 09:00:00 +0000

Join me, Dr. Mike T. Nelson, on this episode of the Flex Diet Podcast as I dive deep into the world of sleep enhancement and stress reduction with Dr. Dan Cohen from Soltec Health. We discuss the company's innovative magnetic device designed to improve sleep quality and reduce stress.

Dr. Cohen explains the science behind how Earth's magnetic fields can influence our autonomic nervous system and how this passive device can enhance deep sleep, recovery, and overall health. The episode also covers heart rate variability, the importance of deep sleep, and practical tips for better sleep hygiene.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.
Sleep Magnet by Soltec Health: use the code DRMIKE to save money at checkout.

Flex 4: Dr. Cohen's top 4 tips for better sleep at night

Episode Chapters:

02:01 Introducing Dr. Dan Cohen and Soltec Health
02:53 Personal Experience with Soltec Health Device
03:47 Deep Dive into Sleep and Stress
10:38 The Evolution of the Nervous System
13:37 Heart Rate Variability and Frequency Analysis
21:18 Developing a Personalized Wearable Device
28:06 Exploring Hibernation and Human Sleep
32:26 The Role of Ghrelin and Leptin in Sleep and Weight Regulation
33:26 Exploring Sympathetic and Parasympathetic Responses
34:47 Understanding the Device and Its Mechanism
35:24 The Science Behind Earth Magnets and PEMF
41:13 Impact of Deep Sleep on Health and Aging
43:37 Improving Sleep Quality with Technology
50:38 The Importance of REM Sleep and Sleep Cycles
54:19 Enhancing Neuroplasticity for Better Sleep
56:29 Napping and Stress Reduction Features
58:32 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 273: Unlocking Better Sleep: Insights and Strategies from Dr. Chris Perry
S2_EP_47: Tools to Down-Regulate in Response to Stress, an interview with Rick Alexander

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

REBROADCAST Episode 164: How to use diagnostic testing to improve your metabolic health: An Interview with Sam Miller

Tue, 3 Sep 2024 16:53:01 +0000

Sam's background
Metabolic testing
- What's the purpose?
- What's the benefit of having the information?
What health markers should we pay attention to?
Calorie tracking
Weight measurements
What tests are useful
Interpreting results
Fasting insulin vs. C Peptide
Thoughts on testosterone levels
Other tests Sam uses
What happens when things don't add up?
GI tests
Anything new on the horizon?
FInd Sam Miller on IG
Sam Miller Science
Sam Miller Science Podcast on iTunes

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more.

Episode 279: Update and Reflections from the Super Coach Summit - a solocast with Dr Mike T Nelson

mike@miketnelson.com (Jodie “Fabulous” Nelson, Suzie Glassman, Dr Mike T Nelson) — Fri, 30 Aug 2024 00:45:10 +0000

It's just me, Dr. Mike T Nelson, on today's episode of the Flex Diet Podcast. I share some updates and reflections from my coaching and training journey. I also recount my experience at the Coach Catalyst Super Coach Meeting Summit, a fantastic event that blended presentations on training, business, and mindset and offered a great opportunity to connect with fellow coaches and enthusiasts.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

(0:00:00) - Coaching and training update
(0:04:17) - The No. 1 career question I get
(0:10:24) - The value of a Mentor
(0:12:33) - Timeline for the Flex Diet and Phys Flex Certifications enrollment periods, plus a brief overview

Flex Diet Podcast Episodes You May Enjoy:

Episode 197: The Ultimate Guide to Online Fitness Business Do’s and Don’ts – An Interview with Chris and Eric Martinez
Episode 216: Building a successful online fitness coaching business: An Interview with Aaron Straker

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 278: Dan Churchwell’s Journey to Sustainable Weight Loss and Vibrant Living

Mon, 19 Aug 2024 09:00:00 +0000

Join me, Dr Mike T Nelson, on the Flex Diet Podcast as I flip the script and have my good friend and client, Dan Churchwell, take over the reins to interview me about his incredible weight loss journey. Listen in as Dan shares his background, growing up active in the Black Hills of South Dakota, and his struggle with weight gain from puberty despite being an avid mountain biker and competitive swimmer.

We discussed how he lost over 60 pounds and reduced his medications from six to one. This episode offers valuable tips and principles for anyone looking to improve their own health and fitness and for trainers aiming to help their clients achieve similar success.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

(0:00:00) - Dr. Mike's Weight Loss Success Interview
(0:13:56) - Nutrition Awareness and Protein Intake
(0:26:15) - Empowering Clients Through Self-Navigation
(0:29:48) - Personalized Journey to Sustainable Weight Loss
(0:34:17) - Benefits of Simplified Exercise and Nutrition
(0:38:36) - Daily Movement for Health and Productivity
(0:50:31) - Debunking Myths About Creatine

Flex Diet Podcast Episodes You May Enjoy:

Episode 209: How to achieve your fat loss goals while not overly restrictive: an interview with the author of “You Can’t Screw This Up,” Adam Bornstein
Episode 244: Mindful Consumption and Exercise Insights with Jovi and Evita from Joviita Lifestyle

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 277: Listener Questions with Dr Mike T Nelson

mike@miketnelson.com (Suzie Glassman, Dr Mike T Nelson, Jodie “Fabulous” Nelson) — Mon, 12 Aug 2024 22:12:09 +0000

Join me, Dr Mike T Nelson, on the Flex Diet Podcast for an engaging "Ask Me Anything" session where I address a wide range of listener questions accumulated over recent months. Listen in as I recount my visits to Dr. Jeremy Schmoe, a functional neurologist, to address my unique visual processing challenge.

I share insights on intermittent fasting and sauna safety. Drawing inspiration from Brad Pilon's Eat Stop Eat method, I discuss my preferred fasting approach for body composition and stress the importance of gradual adaptation. This episode also provides updates on my summer projects, including my collaboration with Coach Cal Dietz on the Triphasic II book and my upcoming book on metabolic flexibility with co-author Gianna.

For those interested in training and nutrition, particularly for perimenopausal women, I explore how individualized plans can address common challenges such as higher stress levels and lower aerobic capacity. The discussion also covers the benefits of exogenous ketones in managing hunger and energy levels. Lastly, I share my thoughts on using AI for writing and content creation, while addressing common gym pet peeves.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

00:47 Introduction to Ketone Esters
03:49 Functional Neurology
11:50 Intermittent Fasting Insights
14:04 Sauna Use and Fertility
15:41 Kiteboarding and Personal Records
19:30 Current Training Regimen
27:48 Training Schedule and Goals
28:47 Training Women in Perimenopause and Menopause
31:50 Exogenous Ketones and Their Benefits
35:39 Using AI for Content Creation
39:43 Gym Rules and Etiquette
44:52 Kambo Experience
50:23 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

Episode 241: A New Perspective on Brain Health with Dr. Shaun Kornfeld
Episode 114: How To Be More Robust and Antifragile with Cold Water Immersion and Sauna: The Barbell Model of Phys Flex

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 276: Understanding Osteopathic Medicine and GLP-1 Agonists with Dr Chris Morrissey

Mon, 5 Aug 2024 15:40:44 +0000

Join me, Dr Mike T Nelson, on the Flex Diet Podcast as I explore the pros and cons of GLP-1 agonists like Wagovi and Ozempic with Dr. Chris Morrissey, a fitness professional and general surgeon. Dr. Morrissey shares his unique insights on the benefits and potential risks of these medications, along with his top recommendations for optimizing results and mitigating risks.

We also discuss the challenges of training in extreme heat, sharing personal experiences and tips for acclimatization, and compare notes on how our bodies adapt to varying temperatures, with a preference for cold-weather training.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

(0:00:00) - Medications and Training in the Heat
(0:09:04) - Physician Training and GLP-1 Agonists
(0:14:17) - Medications and Gallbladder Issues
(0:22:52) - Appendicitis, Intestinal Issues, and Medications
(0:35:30) - Risk and Consequences of Medications
(0:40:25) - Potential Consequences of Weight-Loss Medications
(0:52:22) - Monitoring Progress and Motivation Through Data
(0:56:53) - Concerts and Music Talk

Flex Diet Podcast Episodes You May Enjoy:

Episode 140: 3 Common Health Procedures You Need To Know About with Dr Chris Morrissey
Episode 263: Lifestyle, Longevity, and the Future of GLP-1 Agonist Use in Wellness with Christa Rymal

Connect with Chris:

Instagram: https://www.instagram.com/themorrisseymovement33/
Website: https://www.m9maximumperformance.com/

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

REBROADCAST Episode 144: Peptides - Bleeding Edge Performance, Muscle, and Recovery with Dr. Andy Galpin & Dr. Ryan Greene

Mon, 29 Jul 2024 14:52:56 +0000

Today's Flex Diet Podcast Episode is a re-broadcast of a great conversation I had with Dr. Ryan Greene and Dr. Andy Galpin about peptides for performance and recovery, who can use them, how they're regulated, and more. Check it out!

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Topics Discussed:

Dr. Greene's background and creation of Monarch Club
Dr. Galpin's background and interest in human performance
Barbell Shrugged episode for reference.
What are peptides and how are they different from HGH and Testosterone?
Why haven't we heard much about peptides?
What are the problems with self-medicating?
Can professional athletes use peptides?
Peptides for recreational athletes?
What Dr. Greene uses
Cost
Suggestions for general population
Using before surgery
More peptides for peak performance
Any other uses or contraindications?
Use of niagen?
Dr. Green on Instagram
Dr. Galpin on Instagram on Youtube

Dr. Greene is D.O. (an osteopathic physician) specializing in human performance, sports medicine, nutrition, and cutting-edge recovery methods. Dr. Greene’s principal belief is that integrating a constantly collaborative, holistic, evidence-based practice amongst health and wellness practitioners is crucial for an individual’s sustained success.

Dr. Greene is the principal medical advisor at Monarch Athletic Club in West Hollywood, the first private, sustainable health and wellness facility delivering traditional training services combined with physician-directed, evidence-based integrative medical intervention. Check them out at https://www.instagram.com/monarchclubs.

Dr. Andy Galpin is a Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in muscle physiology- how do you increase strength, hypertrophy, and endurance performance. He has published numerous studies and works with several elite-level athletes across many sports, from UFC fighters to Olympic weight lifters. Check out all of his info below. http://www.andygalpin.com/

Optimizing sleep for athletes and high performers | Absolute Rest

https://www.absoluterest.com/

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 275: Mastering Combat Sports Conditioning Using Advanced Training Techniques with Strength Coach James Tognarini

Mon, 22 Jul 2024 09:00:00 +0000

Join me, Dr. Mike T Nelson, on the Flex Diet Podcast as I explore the world of aerobic conditioning for combat athletes with Strength Coach James Tognarini from Frontline Conditioning. We'll uncover various conditioning protocols tailored for Brazilian Jiu-Jitsu (BJJ) and mixed martial arts (MMA) athletes, sharing specific interval setups and principles that can benefit anyone lifting weights and seeking to improve their aerobic fitness.

Our discussion also highlights the shift from traditional training methods to more scientifically informed approaches in combat sports.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

(0:00:00) - Aerobic Conditioning for Combat Athletes
(0:07:23) - Enhancing Combat Athlete Training Techniques
(0:17:17) - Training for Energy Systems
(0:20:06) - Optimizing Combat Athlete Conditioning
(0:25:01) - Aerobic Base and Performance Monitoring
(0:32:46) - Wearable Heart Rate Monitoring Accuracy
(0:40:36) - Daily Aerobic Training for Recovery
(0:45:16) - Interval Training Strategies for Combat Athletes
(0:50:18) - Energy System Training Methods
(1:00:27) - Interval Training Methods and Progression
(1:09:12) - Interval-Based Training Strategies for Athletes
(1:17:23) - Cold Water Immersion for Recovery
(1:25:10) - Human Thermal Regulation & Adaptation
(1:36:58) - Practical Approaches to Athletic Training
(1:40:02) - Learning for Advancement in Strength Training

Flex Diet Podcast Episodes You May Enjoy:

Episode 264: Finding Your Aerobic Sweet Spot for Peak Health with Dr Phil Batterson: https://miketnelson.com/episode-264-finding-your-aerobic-sweet-spot-for-peak-health-with-dr-phil-batterson/
Episode 138: Why Everyone Benefits from Aerobic Training - Even Meatheads: https://miketnelson.com/why-everyone-benefits-from-aerobic-training-even-meatheads/

Connect with James:

Sign up to The Five-Point Weekly Newsletter: https://facebook.us16.list-manage.com/subscribe?u=9b580d4989a362175c2b3de7d&id=fa5f192142
Instagram: https://www.instagram.com/james.tognarini/
Facebook: https://www.facebook.com/James-Tognarini-Strength-Coach-ND-Kin-258711874328770/

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 274: How Muscle Fibers Influence Metabolism: Insights from Nathan Serrano

Mon, 15 Jul 2024 09:00:00 +0000

Join me, Dr Mike T Nelson, on the Flex Diet Podcast for an interesting conversation with PhD candidate Nathan Serrano about his groundbreaking review study published in the American Journal of Physiology, Endocrinology, and Metabolism. We explore the intricate ways muscle fiber types, specifically slow-twitch and fast-twitch fibers, impact metabolism and function, particularly in individuals with obesity.

Nathan sheds light on the role of intramuscular triglycerides in carbohydrate metabolism and insulin signaling and the differences between untrained individuals and athletes. We also touch on his research into muscle protein synthesis and how it varies between obese and healthy populations, along with insights from his collaboration with Dr. Andy Galpin.

Sponsors:

Check out Nathan's top 4 recommendations for untrained individuals with poor metabolic health: https://miketnelson.com/flex4.
Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%

Episode Chapters:

(0:00:00) - Muscle Fiber Phenotype and Metabolism
(0:12:29) - Muscle Fiber Types and Changes
(0:24:54) - Muscle Fiber Types and Metabolism
(0:32:02) - Exercise, Metabolism, and Muscle Fiber Types
(0:43:56) - High-Intensity Training and Cardiac Development

Flex Diet Podcast Episodes You May Enjoy:

Episode 203: Mind, Muscle, and Metabolism: An interview with Dr. Jade Teta from Next Level Human
S2 Ep 16: Protein, Metabolism and Research: Interview with Eric Williamson from Unlocked Fitness

Connect with Nathan:

Instagram: https://www.instagram.com/_nate_serrano_/
X: https://x.com/Nathan_Serrano

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 273: Unlocking Better Sleep: Insights and Strategies from Dr. Chris Perry

Mon, 8 Jul 2024 09:00:00 +0000

Join me, Dr Mike T Nelson, on the Flex Diet Podcast as I welcome Dr. Chris Perry, a distinguished researcher and coach from Rapid Health Optimization, to discuss the fascinating world of sleep research. Listen in as we discuss topics like standard sleep hygiene, the impacts of sleep restriction, and the intriguing U-shaped curve related to sleep duration risks.

Dr. Perry offers invaluable insights into the challenges faced by shift workers and military personnel, sharing practical strategies to improve sleep quality based on both academic research and real-world coaching experience.

Sponsors:

Check out Dr Perry's top 4 action items to improve your sleep: https://miketnelson.com/flex4.
Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%

Episode Chapters:

(0:00:00) - Sleep Research and Strategies for Improvement
(0:14:06) - Individual Variability in Sleep Needs
(0:25:07) - Understanding Sleep Restriction for Improved Sleep
(0:28:38) - Enhancing Sleep With Restriction Therapy
(0:32:43) - Challenges of Shift Work and Sleep
(0:39:47) - Exploring Stress and Sleep Relationships
(0:49:16) - Neurological Solutions for Sleep Issues

Flex Diet Podcast Episodes You May Enjoy:

Episode 129: Why Telling Your Clients to Sleep More Is Horrible Advice
Episode 266: Health Beyond the Gym with Expert Advice on Wellness and Aging From Ashleigh VanHouten

Connect with Dr Perry:

Instagram: https://www.instagram.com/drcperry001/
Rapid Health Optimization: https://rapidhealthreport.com/

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 272: Mastering Strength and Body Composition with Paul Oneid: Strategies for Peak Performance

Mon, 1 Jul 2024 13:43:41 +0000

Join me, Dr Mike T Nelson, on the Flex Diet Podcast as I welcome Paul Oneid to discuss all things strength and body composition. We explore the intricacies of developing strength, emphasizing its role as a skill-specific measurement of output.

Listen in as we discuss the importance of task-specific practice and how different athletes may require varied training approaches based on their unique physiological traits. Paul shares insights on central nervous system fatigue, the necessity of customized training protocols to achieve peak strength, and much more.

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%

Episode Chapters:

(0:00:00) - Improving Strength and Body Composition
(0:11:52) - Adjusting Taper Lengths for Different Lifts
(0:18:36) - Optimizing Performance Through Training Strategies
(0:27:44) - Fine-Tuning Meet Performance Strategies
(0:34:54) - Muscle Mass and Strength
(0:48:02) - Maximizing Strength Training Complexity for Progress
(0:59:19) - Optimizing Training for Strength Gains
(1:09:23) - Balancing Priorities and Training Goals

Flex Diet Podcast Episodes You May Enjoy:

Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength Jedi
Episode 149: Strength, Hypertrophy and Training Research Update from the REC Conference by Discover Strength 2022

Connect with Paul:

Instagram: https://www.instagram.com/pauloneid/?hl=en
YouTube: https://www.youtube.com/watch?v=ea0BohqScfA

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 271: Innovations in Sports Health and Dietary Science - a Co-Broadcast with Iron Radio

Thu, 27 Jun 2024 16:32:19 +0000

This week's episode of The Flex Diet Podcast is a special co-broadcast with Dr. Lonnie Lowery and Iron Radio. We come to you live from the annual International Society of Sports Nutrition conference. From the surprising revelation that creatine is illegal for individuals under 18 in New York, shared by Guillermo Escalante, to the debunking of common misconceptions about creatine, this episode is packed with the latest information on dietary science.

We discuss the potential benefits of creatine for kids and pregnant women and emphasize the importance of accurate safety data and validating study materials. We also shed light on the prevalent issue of low energy availability among athletes, exploring the balance between dietary intake and metabolic rate. Tune in for this and much more!

Sponsors:

Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%

Episode Chapters:

(0:00:00) - Sports Nutrition Conference Highlights and Insights
(0:07:28) - Effects of GLP-1 Agonists on Appetite
(0:13:55) - Nootropics and Anabolism in Nutrition
(0:20:11) - Sleep, Diet, & Muscle Anabolism Effects
(0:30:14) - Sleep Science Advancements and Data Analysis"
(0:41:43) - Creatine Research Findings and Applications
(0:46:32) - Creatine Loading and Probiotic Research
(1:00:19) - Enhanced Physiques and Deuterated Caffeine
(1:06:20) - Elite Masters Athletes and Research Findings
(1:11:19) - Nutrition Challenges for Older Athletes

Flex Diet and Iron Radio Podcast Episodes You May Enjoy:

Flex Diet Podcast Episode 239: Exploring the Science Behind Dieting Strategies with Dr. Bill Campbell
Iron Radio: Creatine and Sleep, Botanicals, Developing Grit

Iron Radio Episodes:

Youtube: https://www.youtube.com/@Lonman07

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Flex Diet Cert Closes Tonight Mon June 24 + My #1 Marketing Advice

mike@miketnelson.com (Dr. Mike T Nelson) — Mon, 24 Jun 2024 17:39:13 +0000

Full info on the Flex Diet Cert at https://miket.me/fdc

Episode 270: Flex Diet Certification Course Now Open June 2024

mike@miketnelson.com (Jodie "Fabulous" Nelson, Dr Mike T Nelson, Suzie Glassman) — Mon, 17 Jun 2024 20:25:50 +0000

Join me, Dr. Mike T Nelson, on the Flex Diet Podcast as I bring you an exciting special announcement: the Flex Diet Certification Course is open now from June 17 to June 24, 2024. Discover a comprehensive system designed to optimize body composition, muscle gain, and strength without sacrificing health.

This certification uniquely blends metabolic flexibility and flexible dieting, featuring eight crucial interventions: protein, fats, carbohydrates, meats, micronutrition, keto, sleep, and exercise. Each intervention is distilled into a one-hour technical lecture, balancing research-based knowledge with practical application. I also emphasize the importance of coaching leverage to ensure these interventions are effectively and client-friendly implemented.

Sponsors:

Flex Diet Certification open June 17 to June 24, 2024: https://flexdiet.com/
Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%

Episode Chapters:

(0:00:00) - Flex Diet Podcast Special Announcement
(0:07:09) - Calories and Visceral Fat
(0:18:17) - Exercise and Visceral Fat Reduction

Flex Diet Podcast Episodes You May Enjoy:

Episode 136: Flex Diet, Phys Flex, Metabolism and Nutrition Research for Compound Performance - Jeb and Dean Interview Dr Mike T Nelson
Episode 150: Flex Diet Cert, carbs vs fat for fuel and performance, metabolic flexibility, aerobic zones & more

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 269: From Mitochondria to Metabolic Health Insights with PhD Candidate Kristi Storoschuk

Mon, 10 Jun 2024 23:50:35 +0000

Join me, Dr Mike T Nelson, on the Flex Diet Podcast as Kristi Storzchuk, a PhD candidate in muscle physiology at Queens University, and I discuss her research on high-intensity interval training, mitochondria, glucose, lactate, and metabolic flexibility. This episode provides an in-depth look at the latest insights and findings from her work, offering a comprehensive understanding of metabolic flexibility and its implications for nutrition and recovery.

Sponsors:

Flex Diet Certification to open June 17, 2024: https://flexdiet.com/
Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%

Episode Chapters:

(0:00:00) - Deep Dive Into Metabolic Flexibility
(0:14:08) - Fasting and Metabolic Pathways in Humans
(0:27:16) - Fasted Exercise and Metabolic Adaptation
(0:42:24) - Defining Mitochondrial Biogenesis and Function
(0:47:16) - Mitochondria, Fat Oxidation, and Exercise Physiology
(0:55:20) - Carbs Impact on Lactate Threshold
(1:04:29) - Metabolic Flexibility and Research Challenges

Flex Diet Podcast Episodes You May Enjoy:

Episode 232: Beyond the Fitness Hype - The Real Significance of Autophagy for Fitness and Longevity with Dr. Kurt Escobar: https://miketnelson.com/episode-232-beyond-the-hype-the-real-significance-of-autophagy-with-dr-kurt-escobar/
Episode 176: Metabolic Flexibility, Goal-Setting, and Violent Consistency with Adam Glass: https://miketnelson.com/metabolic-flexibility-goal-setting-and-violent-consistency-with-adam-glass/

Connect with Kristi:

Kristi's Instagram: https://www.instagram.com/krististoroschuk/
Kristi's Website: https://krististoroschuk.com/

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 268: Actionable Writing Tips for Fitness Professionals with Writer and Editor Chris Colucci

Mon, 3 Jun 2024 16:30:00 +0000

Join me, Dr Mike T Nelson, on this episode of the Flex Diet Podcast, where we shift gears from our usual fitness discussions to explore becoming a better fitness writer. With writer and editor Chris Colucci, we emphasize the importance of writing skills in effectively conveying fitness knowledge across multiple platforms, including social media, newsletters, and videos.

Chris shares his professional insights, touching on the role of AI in writing and the current state of writing abilities. We also offer practical tips and resources for those wanting to enhance their fitness writing skills.

Sponsors:

Check out Chris's top 4 tips for new writers in the fitness space: https://miketnelson.com/flex4.
Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Flex Diet Certification to open June 17, 2024: https://flexdiet.com/

Episode Chapters:

(0:00:00) - Becoming a Better Fitness Writer
(0:06:21) - The Power of Writing in Fitness
(0:19:18) - Effective Writing and Editing Strategies
(0:27:02) - Tips for Effective Editing and Collaboration
(0:31:21) - Effective Communication in Fitness Industry
(0:42:48) - Choosing Writing Models for Fitness Trainers
(0:51:05) - The Role of AI in Writing

Flex Diet Podcast Episodes You May Enjoy:

Episode 150: Balancing Art and Algorithm in Fitness Content Creation with Shane McLean of Muscle and Fitness Mag
Episode 259: Building a Fitness Brand Through Personal Stories and Strategic Marketing with Dr. Dan Pope

Connect with Chris

The Write Spotters: https://thewritespotters.com/
Chris's Instagram: https://www.instagram.com/thewritespotters/
YouTube: https://www.youtube.com/@TheWriteSpotters

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 267: Demystifying Women's Fitness and Nutrition with Alli Fahrenbach

Mon, 27 May 2024 09:00:00 +0000

Join me and my guest, Alli Fahrenbach, on the Flex Diet Podcast this week as we break down the evolving landscape of female fitness and confront the lingering myths that keep many women from embracing strength training. We discuss the nuances of body composition, progressive overload, and the misleading pursuit of scale weight that can sabotage genuine progress.

If you've ever wondered how to translate the discipline from the world of figure and physique competition into your everyday fitness routine, this discussion sheds light on practical, transformative strategies that prioritize fat loss and muscle building over the scale.

Sponsors:

Check out Alli's top 4 tips specifically for females to improve body comp: https://miketnelson.com/flex4.
Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Flex Diet Certification to open June 17, 2024: https://flexdiet.com/

Episode Chapters:

(0:00:00) - Female Fitness Trends and Lessons
(0:05:53) - The Confusion Surrounding Nutrition and Training
(0:18:55) - The Complexity of Nutrition Discussed
(0:23:51) - The Importance of Basic Health Habits
(0:35:12) - The Importance of Quality Sleep
(0:40:48) - Optimizing Lifestyle for Better Sleep
(0:48:36) - Navigating Complex Client Expectations and Goals
(0:55:23) - Strength Training Power and Progress

Episodes You May Enjoy:

Episode 266: Health Beyond the Gym with Expert Advice on Wellness and Aging From Ashleigh VanHouten
Episode 200: How to Coach Clients From Athletes to Gen Pop Using Macros and More: An interview with Eve Guzman

Connect with Alli:

AFS Coaching: https://www.alli-fitness.com/
Revive Wellness: https://www.revivewellness.health/
Alli's Instagram: https://www.instagram.com/allisonfahrenbach

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 266: Health Beyond the Gym with Expert Advice on Wellness and Aging From Ashleigh VanHouten

Mon, 20 May 2024 15:49:32 +0000

Join me, Dr. Mike T Nelson, and my guest, Ashley VanHouten, as we dive into the intricacies of women's health and fitness in this latest installment of the Flex Diet Podcast. We discuss goal setting and the delicate balance between achieving optimal body composition and embracing a healthy lifestyle. Ashley brings her expertise to the table, sharing insights on how living by the ocean has influenced her fitness routines and overall well-being.

Listen in as we talk about how to structure training and nutrition programs specifically tailored to support longevity, lean body mass gains, and fat loss.

Sponsors:

Check out Ashleigh's top 4 action items for women to improve their body composition: https://miketnelson.com/flex4.
Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Flex Diet Certification to open June 17, 2024: https://flexdiet.com/

Episode Chapters:

(0:00:00) - Women's Health and Fitness Discussion
(0:12:20) - The Importance of Movement and Fitness
(0:20:36) - Fitness Consistency and Aging Concerns
(0:32:23) - Mindset Shift in Fitness and Nutrition
(0:36:47) - Prioritizing Health and Fitness Goals
(0:48:36) - Post-Competition Nutrition and Psychology
(0:57:04) - Empowering Fitness Education and Programs
(1:03:09) - Setting Goals and Achieving Success

Episodes You May Enjoy:

Episode 158: Extreme Diets in Fitness - From Carnivore to Keto - How to Find What's Right for You: An interview with author Ashleigh VanHouten
Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica

Connect with Ashleigh VanHouten:

Ashleigh's Instagram: https://www.instagram.com/themusclemaven/
Website: https://ashleighvanhouten.com/
It Takes Guts: https://ashleighvanhouten.com/pages/book
Muscle Maven Radio: https://podcasts.apple.com/us/podcast/muscle-science-for-women/id592596408

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 265: Mastering the Art and Science of Flow States with Brandon Day

Tue, 14 May 2024 09:00:00 +0000

On this episode of the Flex Diet Podcast, we unlock the transformative power of flow states with insights from the remarkable Brandon Day. We navigate the challenge-skills balance and reveal how to transform everyday tasks into peak experiences. Our discussion peels back the layers of this mysterious optimal state of consciousness, where everything just 'clicks,' and performance soars.

From the significance of time dilation and the neuroscience of alpha and theta brainwave patterns to practical tips for harnessing this state in your life, we cover it all. Whether you're a coach, athlete, or anyone looking to enrich your daily experience, this episode is a treasure trove of valuable strategies.

Sponsors:

Check out Brandon's top 4 tips for finding flow more often: https://miketnelson.com/flex4.
Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Flex Diet Certification to open June 17, 2024: https://flexdiet.com/

Episode Chapters:

(0:00:00) - Flow State
(0:08:12) - Characteristics and Neuroscience of Flow State
(0:20:57) - Exploring Flow in Extreme Sports
(0:31:30) - The Power of Flow States
(0:38:01) - Finding Flow
(0:46:28) - Finding Flow and Rhythm in Activities

Episodes You May Enjoy:

Episode 224: Mastering Sports Psychology for Gym Success with Mona Pretorius
Episode 167: The Psychological Benefit of Learning to Do Hard Things with Akshay Nanavati of Fearvana

Connect with Brandon Day:

Beat Burnout: https://neuroflowcoaching.com/2024-burnout-replay
Flow Cycle + Neuro Training: https://www.neuroflowcoaching.com/2024-flow-cycle-replay
Download Brandon's 6 non-negotiables: https://neuroflowcoaching.com/
Instagram: https://www.instagram.com/neuroflowcoaching/
Facebook: https://www.facebook.com/neuroflowlive/

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 264: Finding Your Aerobic Sweet Spot for Peak Health with Dr Phil Batterson

Mon, 6 May 2024 16:29:09 +0000

Join me on the Flex Diet Podcast this week as Dr. Phil Batterson and I unpack the critical role of aerobic fitness in sculpting your physique. Discover how enhancing your aerobic base can not only boost muscle strength and cut down fat but also significantly improve recovery times and stress management. Listen in as we explore a case study that demonstrates the transformative power of aerobic training for a lifter's rowing performance. For those wondering how to hit the sweet spot of VO2 max without veering into the territory of endurance specialization, stick around for expert insights tailored for the "average meathead."

Sponsors:

Check out Phil's optimal VO2 max recommendation for recovery and longevity: https://miketnelson.com/flex4.
Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
Flex Diet Certification to open June 17, 2024: https://flexdiet.com/

Episode Chapters:

(0:00:00) - Improving Body Composition With Aerobic Fitness
(0:06:09) - Conflicts of Interest in Training Industry
(0:13:19) - Navigating Biases and Marketing Strategies
(0:18:32) - Creating and Selling Online Courses
(0:30:45) - Podcasters Discuss Human Development and Physiology
(0:42:31) - Maximizing Adaptation With Minimal Training
(0:48:31) - Aging and Fitness Resilience
(1:01:02) - Confusion and Solutions in Health Recommendations
(1:04:14) - Importance of Sub Max Testing
(1:14:44) - Optimizing Training Programs for Athletes
(1:21:30) - Performance Testing and Fitness Measurement
(1:31:52) - Training Zones and Heart Rate Drift
(1:45:00) - Maximizing VO2 Max Training Effectiveness
(1:51:07) - Training Principles and Performance Optimization
(1:56:08) - Tracking Fitness Progress Without Daily Testing
(1:59:11) - Sports Physiological Testing and Analysis

Episodes You May Enjoy:

Episode 138: Why Everyone Benefits from Aerobic Training - Even Meatheads
Guest Podcast: How to Build a Killer Cardiovascular System w/Dr. Mike T Nelson, Anders Varner, Doug Larson and Travis Mash

Find Dr Phil Batterson:

Instagram: https://www.instagram.com/criticalo2/

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 263: Lifestyle, Longevity, and the Future of GLP-1 Agonist Use in Wellness with Christa Rymal

Mon, 29 Apr 2024 16:13:50 +0000

Join me, Dr. Mike T Nelson, as we explore the fascinating world of GLP-1 agonists like Wegovy with diabetes education expert Christa Rymal. We discuss the nuances of these weight loss drugs, their benefits, and potential drawbacks, especially in relation to diabetes management and off-label uses.

Christa's insights provide a deeper understanding of how these medications work beyond glucose control, their impact on appetite, and the critical need for monitoring in prescribed use. We also contemplate the future of health and wellness models that might integrate these drugs and the significant role fitness professionals can play in this evolving landscape.

Sponsors:

Tecton exogenous ketone drink: https://tectonlife.com/ DRMIKE to save 20%
Flex Diet Certification - sign up to be notified when the course opens.

Episode Chapters:

(0:00:00) - Weight Loss Drugs
(0:11:18) - Impact of GLP-1s on Health
(0:20:51) - The Impact of Obesity and Medication
(0:34:18) - Mitigating Lean Muscle Mass Loss
(0:46:25) - Challenges of Healthy Habits in Society
(0:50:40) - Weight Loss With GLP-1 and Lifestyle
(0:59:41) - Exploring Weight Loss Alternatives and Strategies
(1:07:07) - The Power of Movement in Health
(1:10:45) - Aging, Health, and Longevity Discussion

Episodes You May Enjoy:

Episode 209: How to achieve your fat loss goals while not overly restrictive: an interview with the author of "You Can't Screw This Up," Adam Bornstein.
Episode 173: High-Level Nutrition and Programming for Fat Loss: Dr. Pat Davidson with Dr. Mike T Nelson

Find Christa:

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 262: Transform Your Body and Mind with Strategic Kettlebell Training with Steve Cotter

Tue, 23 Apr 2024 09:00:00 +0000

Join me, Dr. Mike T Nelson, on the Flex Diet Podcast as I reconnect with my good friend and kettlebell virtuoso, Steve Cotter. Listen in as Steve and I reminisce about the early days of kettlebell training and how his dedication to this craft has evolved alongside the fitness industry.

With a focus on longevity and peak performance, Steve's insights on the most effective kettlebell exercises are invaluable, whether you're aiming to enhance your body composition and athletic prowess or manage pain. Plus, discover how Steve, at the spry age of 54, embodies the principles he teaches through his own impressive fitness journey.

Sponsors:

For Steve's top 4 recommendations for longevity, go to https://miketnelson.com/flex4..
Tecton: note- new link! https://tectonlife.com/ DRMIKE to save 20%

Episode Chapters:

(0:00:00) - Kettlebell Training With Steve Cotter
(0:12:22) - Power Endurance Benefits of Kettlebells
(0:15:32) - Benefits of Kettlebell Training
(0:21:33) - Kettlebell Training for Bone Health
(0:36:58) - Importance of Physical Education for Youth
(0:45:11) - Embracing Discomfort for Growth

Find Steve:

Instagram

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 261: Maximizing Athletic Potential Through Smart Carbohydrate Use with Dr Mike Molloy

Mon, 15 Apr 2024 09:00:00 +0000

Join me on the Flex Diet Podcast for a captivating discussion with Dr. Mike Malloy, where we unpack the significance of carbohydrates for elite athletes. Listen in as we debunk common myths about carbs being inherently fattening and instead highlight their crucial role in not just enhancing performance but also in improving body composition.

Dr. Malloy brings the conversation to life with concrete examples from top CrossFit competitors, showing the impressive amounts of carbohydrates they consume and how this high intake supports their rigorous training and competitive success. Whether you're a coach or an athlete aiming to optimize your nutrition strategy, this talk sheds light on the surprising variability in dietary needs and offers valuable insights tailored for high-performance lifestyles.

Sponsors:

Get a Free Sample Pack of all LMNT Flavours with your first box at http://drinklmnt.com/mikenelson (automatically applied at checkout)

Episode Chapters:

(0:00:00) - Athletes' Carbohydrate Needs and Performance
(0:07:48) - Athlete Nutrition and Caloric Needs
(0:14:51) - Caloric Needs and Macronutrient Calculation
(0:28:23) - Understanding HRV and Athlete Performance
(0:34:41) - Building Trust With Athletes Through Communication
(0:40:01) - Navigating Expectations in Athletic Performance
(0:49:31) - Nutrition for Elite Athletes
(0:57:40) - Elite Athlete Training Physiology and Nutrition

Episode you may enjoy:

Episode 107: Peak Week: How to Look Lener by Manipulating Water, Carbs, Salt, and More with Guillermo Escalante

Episode 206: Advanced Recovery Tactics and More: An Interview with elite athlete coach Justin Kavanaugh

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 260: Real-Talk on Fitness and Nutrition Coaching Success with Ben Brown

Tue, 9 Apr 2024 19:33:16 +0000

Join me, Dr. Mike T Nelson, as I welcome the incredibly knowledgeable Ben Brown to the Flex Diet Podcast. Listen in as Ben, a seasoned coach with dual master's degrees in clinical nutrition and exercise physiology, unpacks the secrets to running a thriving online nutrition and fitness business. We tackle everything from the challenge of breaking down scientific jargon into digestible advice for clients to the real-world costs of pursuing ambitious fitness goals. We also highlight the importance of setting realistic expectations and how we navigate the trade-offs of intense fitness regimes for sustainable health.

Flex 4 Takeaways:

For Ben's top 4 takeaways, go to https://miketnelson.com/flex4.

Sponsors:

Get a Free Sample Pack of all LMNT Flavours with your first box at http://drinklmnt.com/mikenelson (automatically applied at checkout)

Episode Chapters:

(0:00:00) - Health and Fitness Coaching Insights
(0:11:26) - Navigating the Challenges of Self-Employment
(0:19:15) - Navigating Sacrifice and Realistic Expectations
(0:29:59) - Client Success Through Realistic Goals
(0:37:56) - Realistic Coaching for Long-Term Progress
(0:46:28) - Nutrition and Fitness Coaching Insights
(0:51:22) - The Evolution of Fitness Coaching

Episodes you may enjoy:

Smart Nutrition Made Simple Podcast with Ben Brown: How to Use Stress to Our Benefit with Mike T. Nelson, PhD
Flex Diet Podcast Episode 207: Driving client progress with effective nutrition and coaching: An interview with Aram Grigorian
Flex Diet Podcast Episode 201: Coaching clients to look and feel their best: An interview with Lacey Dunn, R.D.

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 259: Building a Fitness Brand Through Personal Stories and Strategic Marketing with Dr. Dan Pope

Mon, 1 Apr 2024 17:05:40 +0000

Join me, Dr Mike T Nelson, on this insightful journey as we navigate the often-overlooked business aspects of physical therapy and fitness training with Dr. Dan Pope. Together, we peel back the layers of crucial skills that extend beyond our technical expertise, such as marketing, communication, and managing an online presence. For those in the industry, this episode is a treasure trove of knowledge, covering everything from opening your own practice to mentoring the next generation of therapists.

Sponsors:

Get a Free Sample Pack of all LMNT Flavours with your first box at http://drinklmnt.com/mikenelson (automatically applied at checkout)
Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/

Episode Chapters:

(0:00:00) - Business of Physical Therapy and Fitness
(0:12:04) - Navigating Self-Help Books & Marketing
(0:19:53) - Navigating Success in Fitness Industry
(0:24:55) - Audience Size and Impact in Business
(0:34:02) - Effective Email Marketing Strategies in Business
(0:41:25) - Selling Strategies on Social Media
(0:50:33) - The Power of Podcasting and Courses
(0:56:23) - Marketing Strategies and Future Trends
(1:01:44) - Course Creation and Sales Strategies
(1:05:15) - Keys to Success in Online Business

Episodes you may enjoy:

Episode 234: Navigating the Fitness Industry’s Business Landscape with Luka Hocevar
Episode 216: Building a successful online fitness coaching business: An Interview with Aaron Straker
Episode 197: The Ultimate Guide to Online Fitness Business Do’s and Don’ts – An Interview with Chris and Eric Martinez

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 258: Navigating Protein Nutrition: Aging, Sustainability, and Future Trends with Dr Paul Morgan

Wed, 27 Mar 2024 00:52:52 +0000

In this episode, we dive into the complex world of protein—its impact on aging, sustainability, and diet patterns. We break down the science behind protein's recommended daily allowance, explore the environmental footprint of different protein sources, and debate the merits of plant versus animal proteins for muscle health. We also discuss the 'muscle full effect' and the urgent need for research into whole foods. Furthermore, we explore sustainable practices in food production, championing the use of alternative proteins and reducing waste, and wrap up on the needs of the aging and addresses muscle health.

Sponsors:

Get a Free Sample Pack of all LMNT Flavours with your first box at http://drinklmnt.com/mikenelson (automatically applied at checkout)
Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/

Episode Chapters:

00:19 Special Guest Dr. Paul Morgan: A Deep Dive into Protein and Aging
02:35 Sponsor Spotlight: LMNT Electrolyte Supplement
05:19 Dr. Paul Morgan's Journey: From Sports Science to Protein Research
09:12 The Complex World of Protein: Debates, Recommendations, and Social Media Challenges
32:09 Navigating the Plant vs. Animal Protein Landscape
42:30 The Complexities of Protein Nutrition and Aging
42:57 Adapting Protein Intake for Travel and Exploration
44:31 The Debate on Plant-Based Diets and Muscle Health
46:18 Nutritional Considerations in Aging and Clinical Populations
51:36 The Environmental Impact of Animal vs. Plant-Based Diets
52:20 Exploring Sustainable Protein Sources and Global Nutrition
01:06:16 The Future of Protein Nutrition: Whole Foods and Sustainability
01:20:40 Closing Thoughts on Protein Nutrition and Environmental Sustainability
(1:04:45) - Respiratory Training for Athletic Performance
(1:16:14) - Improving Athletic Performance Through Breathing
(1:30:06) - The Importance of Proper Breathing

Episodes you may enjoy:

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 257: Cold Water Immersion for Recovery and Resiliency: Phys Flex Certification Closes Today

mike@miketnelson.com (Dr. Mike T Nelson) — Mon, 25 Mar 2024 09:00:00 +0000

Welcome to the Flex Diet Podcast, where we dive deep into the realms of nutrition and recovery strategies to enhance performance and health. I'm your host, Dr. Mike T. Nelson. In today's episode, I'm tackling the chilling topic of cold water immersion and its impact on muscle mass and athletic performance. This discussion is sparked by the common debate surrounding the use of cold therapy in training regimens—does it aid in recovery, or could it potentially hinder your gains?

This episode is especially timely as we wrap up enrollment for the Physiologic Flexibility Certification. For those interested in nuanced approaches to recovery, performance, and health, this conversation will shed light on how to incorporate recovery strategies like cold water immersion effectively into your regimen, considering your specific goals, be they hypertrophy or peak performance.

Sponsors:

Enroll in the Physiological Flexibility Certification March 18 - March 25: https://miket.me/PFC-pod.
After March 25, join the waitlist: www.physiologicflexibility.com
See discounts for all the products I use and recommend: https://miketnelson.com/faves/
Get a Free Sample Pack of all LMNT Flavours with your first box at http://drinklmnt.com/mikenelson (automatically applied at checkout)
Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/

References:

Fuchs CJ, Kouw IWK, Churchward-Venne TA, Smeets JSJ, Senden JM, Lichtenbelt WDVM, Verdijk LB, van Loon LJC. Postexercise cooling impairs muscle protein synthesis rates in recreational athletes. J Physiol. 2020 Feb;598(4):755-772. doi: 10.1113/JP278996. Epub 2019 Dec 29.
Horgan BG, Halson SL, Drinkwater EJ, West NP, Tee N, Alcock RD, Chapman DW, Haff GG. No effect of repeated post-resistance exercise cold or hot water immersion on in-season body composition and performance responses in academy rugby players: a randomised controlled cross-over design. Eur J Appl Physiol. 2023 Feb;123(2):351-359. doi: 10.1007/s00421-022-05075-2. Epub 2022 Oct 25.

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 256: Breathing Your Way to Athletic Excellence with Luke Way and Dr. Andrew Sellars of Isocapnic

Wed, 20 Mar 2024 09:00:00 +0000

Unlock the untapped potential of your breath and transform your athletic performance with insights from respiratory training experts Luke Way and Dr. Andrew Sellars of Isocapnic. This episode of the Flex Diet Podcast takes you on a journey through the power of oxygen and CO2 regulation, revealing the secret weapon for strength, muscle performance, and body composition that's been hiding in plain sight—your respiratory system.

From the picturesque Canadian landscapes to the forefront of high-performance coaching, we explore innovative devices like the Breathe Way Better, dive into the Balance Point Assessment, and discuss how to identify and overcome physiological limiters to elevate your game.

Discover Isocapnic at https://isocapnic.com/ and use code Flexdiet24 to save 15% (note: I don't earn a commission from sales).

Sponsors:

Enroll in the Physiological Flexibility Certification March 18 - March 25: https://miket.me/PFC-pod
See discounts for all the products I use and recommend: https://miketnelson.com/faves/
Get a Free Sample Pack of all LMNT Flavours with your first box at http://drinklmnt.com/mikenelson (automatically applied at checkout)
Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/

Episode Chapters:

(0:00:01) - Respiratory Training and Oxygen Regulation
(0:07:05) - Training the Respiratory System for Efficiency
(0:18:25) - Assessing Three Major Body Systems
(0:30:41) - Cardiac Structure and Strength Training
(0:34:26) - Isometric Training for Heart Rate Reduction
(0:38:15) - Respiratory Limitation and Efficiency Training
(0:46:52) - Understanding Ventilatory Thresholds and RER
(0:55:40) - Enhancing Performance Through Respiratory Training
(1:04:45) - Respiratory Training for Athletic Performance
(1:16:14) - Improving Athletic Performance Through Breathing
(1:30:06) - The Importance of Proper Breathing

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 255: Mastering Physiologic Flexibility for Peak Recovery and Performance: Phys Flex Certification Opens Today

mike@miketnelson.com (Dr Mike T Nelson, Jodie “Fabulous” Nelson, Suzie Glassman) — Mon, 18 Mar 2024 09:00:00 +0000

Ever wonder how to make your body bounce back and strengthen? That's where the power of physiologic flexibility comes in. Diving headfirst into the Physiologic Flexibility Certification, you'll get a front-row seat to the intricate ballet of CO2 and oxygen in your body and learn why context is, without a doubt, the ruler of fitness protocols, along with the other key markers of physiologic flexibility I cover in the certification.

Enrollment opens today, March 18, 20204 and closes at midnight, March 25, 2024: https://miket.me/PFC-pod

Sponsors:

Enroll in the Physiological Flexibility Certification March 18 - March 25: https://miket.me/PFC-pod
See discounts for all the products I use and recommend: https://miketnelson.com/faves/
Get a Free Sample Pack of all LMNT Flavours with your first box at http://drinklmnt.com/mikenelson (automatically applied at checkout)
Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/

Episode Chapters:

(0:00:00) - Physiologic Flexibility Certification and Core Concepts
(0:15:36) - Physiologic Flexibility Certification Overview

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 254: Exploring the Frontiers of Ketone Science and Brain Health with Mike Chesne from Tecton Life

Tue, 12 Mar 2024 09:00:00 +0000

Join me, Dr. Mike T. Nelson, on the Flex Diet Podcast, where we explore the fascinating world of exogenous ketones with Tecton's innovation head, Mike Chesney. Listen in as we unravel the science behind ketone esters, their remarkable ability to enhance cognitive function as an energizing alternative to caffeine, and their emerging role in disease management. We dissect the cutting-edge research and development propelling this field forward, and I share my unique perspective as a scientific advisor and ambassador for Tecton.

Sponsors:

See discounts for all the products I use and recommend: https://miketnelson.com/faves/
Get a Free Sample Pack of all LMNT Flavours with your first box at http://drinklmnt.com/mikenelson (automatically applied at checkout)
Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/
Phys Flex Cert opens March 18: http://www.physiologicflexibility.com

Episode Chapters:

(0:00:00) - Exogenous Ketones for Health and Performance
(0:09:22) - Military Experience and Ketone Development
(0:19:37) - Neuroprotection and Exogenous Ketones
(0:30:14) - Military DARPA Projects and Innovation
(0:39:07) - Development of Ketone Ester From BHB
(0:48:18) - The Benefits of Tecton Supplementation
(1:00:03) - Benefits of Ketones in Health

Episodes You Might Enjoy:

Episode 253: Enduring the Arctic Chill and Unveiling the Power of Ketones with Akshay Nanavanti and Tecton Life: https://miketnelson.com/episode-253-enduring-the-antarctic-chill-and-unveiling-the-power-of-ketones-with-akshay-nanavati/
Flex Diet Podcast: Dr. Dom D’Agostino on Red Light, Ketones, Fasting, Zapping Monkeys and More: https://miketnelson.com/dr-dom-dagostino-on-red-light-ketones-and-more/
Episode 226: A Deep Dive into Ketones, Astaxanthin, and Cognitive Enhancement with Dr. Hunter Waldman: https://miketnelson.com/deep-dive-into-ketones-astaxanthin-and-cognitive-enhancement-dr-hunter-waldman/

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 253: Enduring the Antarctic Chill and Unveiling the Power of Ketones with Akshay Nanavati and Tecton Life

Tue, 5 Mar 2024 10:00:00 +0000

Join me, Dr. Mike T Nelson, as I embark on a journey through the heart of one of the most extreme environments on Earth with the awe-inspiring Akshay Nanavati, who's gearing up for a solo ski crossing of Antarctica. Together with performance nutrition experts Mike Chesney and UJ from Tecton, we unravel the intricate tapestry of mental and physical preparation required for such an endeavor. Akshay shares his riveting story of overcoming PTSD and transforming into an ultra-runner and explorer, all while we dissect the importance of ketones in fueling such monumental feats of endurance.

Episode Chapters:

(0:00:01) - Expedition Preparation With Ketones
(0:11:16) - Antarctica Expedition and Key Tones
(0:19:26) - Preparing for Solo Antarctica Expedition
(0:27:58) - Benefits of Ketones for Endurance Expeditions
(0:41:00) - Navigating the Pain Cave
(0:52:34) - Monitoring and Improving Performance in Endurance
(1:01:35) - Importance of Sleep and Expedition Preparation

Sponsors:

See discounts for all the products I use and recommend: https://miketnelson.com/faves/
Get a Free Sample Pack of all LMNT Flavours with your first box at http://drinklmnt.com/mikenelson (automatically applied at checkout)
Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/
Phys Flex Cert opens March 18: http://www.physiologicflexibility.com
Akshay: https://bliss.fearvana.com/greatsoulcrossing?r_done=1

Episodes You Might Enjoy:

Episode 167: The Physiologic and Psychologic Benefit of Doing Hard Things: Akshay Nanavati of Fearvana with Dr Mike T Nelson: https://miketnelson.com/the-physiologic-and-psychologic-benefit-of-doing-hard-things-akshay-nanvati-of-fearvana/
Episode 226: A Deep Dive into Ketones, Astaxanthin, and Cognitive Enhancement with Dr. Hunter Waldman: https://miketnelson.com/deep-dive-into-ketones-astaxanthin-and-cognitive-enhancement-dr-hunter-waldman/
Flex Diet Podcast: Dr. Dom D’Agostino on Red Light, Ketones, Fasting, Zapping Monkeys and More: https://miketnelson.com/dr-dom-dagostino-on-red-light-ketones-and-more/

Get In Touch:

Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

Episode 252: Mastering Heart Health: A Deep Dive into Preventative Cardiology with Dr. Michael Twyman

Tue, 27 Feb 2024 17:20:12 +0000

Join me on the Flex Diet Podcast as I sit down with the esteemed cardiologist Dr. Michael Twyman to tackle the vital subject of cardiovascular health and the power of early risk detection. We discuss the significance of functional testing and specific scans that could revolutionize your approach to heart disease prevention. Listen in as Dr. Twyman shares his transformation from invasive to preventative cardiology and learn about the essential tests he recommends for gaining invaluable insights into your heart health.

For Dr. Twyman's top 4 takeaways, go to https://miketnelson.com/flex4. Special thanks to Flex Diet Podcast sponsor LMNT. Choose LMNT for all your hydration needs. Check out https://drinklmnt.com/mikenelson.

Episode Chapters:

(0:00:00) - Cardiovascular Health and Early Detection
(0:06:22) - Cardiovascular Risk and Plaque Development
(0:12:37) - Understanding Heart Health and Cholesterol
(0:19:13) - Understanding Lipoproteins and Cardiovascular Health
(0:27:54) - Functional Testing for Arterial Health
(0:36:32) - Nitric Oxide and Arterial Health
(0:44:18) - Understanding the Calcium Score Test
(0:50:34) - The Importance of Circadian Rhythms
(1:00:47) - Optimal Red Light Therapy Parameters

Connect with Dr. Twyman:

Episode 251: The Role of Microbiome in Elevating Exercise and Dietary Outcomes with Dr Sara Campbell

Mon, 19 Feb 2024 10:00:00 +0000

Join me, Dr. Mike T Nelson, on the Flex Diet Podcast, where we explore the intricate connections between gut health and exercise performance. In this conversation with Dr. Sarah Campbell, we expand upon the influence of antibiotics on aerobic performance, delving into how hydration and different types of water can impact your gut microbiota. We also discuss the often-overlooked oral microbiome, examining its interactions with pre-workout supplements and mouthwashes, and consider environmental factors such as fluoride on our internal ecosystems. Tune in for a blend of personal insights and scientific discussions as I share updates from my time in El Cuyo, Mexico, and Dr. Campbell teases her upcoming adventures in Peru.

For Dr Campbell's top 4 takeaways, go to https://miketnelson.com/flex4. Special thanks to Flex Diet Podcast sponsor LMNT. Choose LMNT for all your hydration needs. Check out https://drinklmnt.com/mikenelson.

Episode Chapters:

(0:00:01) - Gut Health and Exercise Performance
(0:14:12) - Water, Microbiome, and Oral Health
(0:22:12) - Oral Microbiome Studies and Findings
(0:29:04) - Human Performance and Antibiotics Study
(0:37:48) - Exploring Antibiotics and Performance Impact
(0:47:13) - Troubles and Triumphs in Experimental Design
(0:55:45) - Consumer Grade Gut Microbiome Testing

Connect with Dr. Campbell:

Dr. Campbell @ Rutgers

Referenced links:

Flex Diet Podcast Episode 127: The Effect of Antibiotics on Muscle Mass, Aerobic/Cardiovascular Performance, and More – An Interview with Dr Sara Campbell
Antibiotics and Aerobic Capacity by Paul Buono

Episode 250: Balancing Art and Algorithm in Fitness Content Creation with Shane McLean of Muscle and Fitness Mag

mike@miketnelson.com (Dr. Mike T Nelson) — Wed, 14 Feb 2024 21:49:31 +0000

Join me, your host Dr. Mike T Nelson, on the Flex Diet Podcast, where we explore the multifaceted world of fitness writing and content creation with Shane McLean from Muscle and Fitness. Listen in as we unwrap the secrets of crafting compelling fitness narratives in the modern era, the subtle art of balancing SEO with substantive content, and the unyielding quest for authenticity in an industry brimming with personalities. Shane's expert insights provide a roadmap for aspiring writers and fitness enthusiasts alike, navigating through the evolving landscape of journalism and fitness expertise.

For Shane's top 4 fitness content takeaways, go to https://miketnelson.com/flex4. Special thanks to Flex Diet Podcast sponsor LMNT. Choose LMNT for all your hydration needs. Check out https://drinklmnt.com/mikenelson.

Episode Chapters:

(0:00:00) - Fitness Writing in the 21st Century
(0:12:10) - Importance of Simple Fitness Writing Content
(0:26:40) - Good Writing in the AI Age
(0:39:21) - Authenticity in Writing and Communication
(0:48:15) - The Challenges of Writing and Persistence
(0:56:57) - Striving for Excellence and Mastery

Connect with Shane:

Episode 249: Elevating Wellness through Movement and Nutritional Wisdom with Dr. Kelly and Juliet Starrett

Mon, 5 Feb 2024 10:00:00 +0000

Join me on the Flex Diet Podcast as I sit down with the esteemed Dr. Kelly and Juliet Starrett to uncover the pivotal connection between movement and metabolism. Together, we unravel the mystery of how daily, high-quality movement can revolutionize your muscle performance and body composition. Our guests share their expertise from "Built to Move," shedding light on the behaviors essential for thriving health and how even the busiest individuals can integrate these practices into their lives. We also tackle the critical roles of recovery and sleep, offering listeners practical tips to elevate their physical well-being.

Join me and dozens of other leading health professionals for the Flex Diet Metabolism Virtual Summit on Feb. 9-12, 2024. Check out https://www.sleepcoachcourse.com/flexdietsummit for more information.

Episode Chapters:

(0:00:00) - The Importance of Movement and Metabolism
(0:11:37) - Movement and Training Variety Importance
(0:23:04) - Strength Conditioning and Performance Optimization
(0:27:22) - Sugar's Impact on Sleep and Health
(0:32:16) - Professional Help Prioritizing Health
(0:43:06) - Training and Perspective in Competitive Sports
(0:46:18) - Optimizing Performance and Reducing Variability
(0:58:34) - Output and Transformation Exploration

Find Dr Kelly and Juliet:

Episode 248: The Impact of High Protein Intake: A Scientific Deep Dive with Dr. Jorn Trommelen

Tue, 30 Jan 2024 22:14:54 +0000

Listen in as Dr. Jorn Trommelen joins the Flex Diet Podcast to discuss his research on protein dosing, revealing the outcomes of ingesting 100 grams of protein in a single sitting. Together with Dr. Luke Van Loon and a team of experts, they've unveiled some surprising effects of high protein intake that could shake up our understanding of nutrition. I also share exclusive insights on protein strategies and hint at the special content available only to newsletter subscribers.

For Jorn's top 4 protein takeaways, go to https://miketnelson.com/flex4. Choose LMNT for all your hydration needs. Check out https://drinklmnt.com/mikenelson for a free gift. Last, for information on the Flex Diet Metabolism Virtual Summit Feb. 9-12, 2024, check out https://www.sleepcoachcourse.com/flexdietsummit.

Episode Chapters:

(0:00:00) - Protein Dosing Study With Dr. Trommelin
(0:08:26) - Specialization and Limitations in Research
(0:17:35) - Protein Distribution
(0:30:56) - Protein Intake and Muscle Breakdown
(0:35:18) - Protein Breakdown and Autophagy Importance
(0:49:02) - Protein Digestion and Comparison of Proteins
(1:03:45) - Protein Recommendations and Flexibility

Connect with Dr. Trommelen:

About Dr. Trommelen:

Jorn earned his MSc in Nutrition and Health with top honors at Wageningen University & Research Centre. He then obtained his PhD in Muscle Metabolism at Maastricht University, at one of the leading laboratories in that field. He now works at Maastricht University as an Assistant Professor.

His research focuses on protein ingestion to optimize post-exercise muscle protein synthesis. In addition, he investigates carbohydrate metabolism during and after exercise.

Episode 247: Flex Diet Cert is Closing Tonight + How I Approach Cardio Programming

mike@miketnelson.com (Jodie "Fabulous" Nelson, Suzie Glassman, Dr Mike T Nelson) — Mon, 22 Jan 2024 18:10:36 +0000

Listen in as I provide a sneak peek into the Flex Diet Certification Course and how I approach cardio programming with my clients.

Enrollment in the Flex Diet Certification Course closes TONIGHT (Monday, Jan. 22, 2024). Go to https://flexdiet.com to enroll. And for all your electrolyte needs, check out https://drinklmnt.com/Mike Nelson.

Episode Chapters:

(0:00:02) - Maximizing Fat Loss Through Aerobic Training
(0:11:19) - VO2 Max in Training
(0:17:18) - Upcoming Special Guests on Podcast

Episode 246: Flex Diet Cert is now OPEN + Coaching Leverage

mike@miketnelson.com (Suzie Glassman, Jodie "Fabulous" Nelson, Dr Mike T Nelson) — Mon, 15 Jan 2024 23:09:27 +0000

Join me, Dr. Mike T Nelson, as I unveil the transformative power of coaching leverage and how it can dramatically amplify your clients' muscle performance and body composition results. Listen in as I unravel the complexities of metabolic flexibility and flexible dieting, core principles embedded in the FlexDiant certification, which is now open for enrollment.

Go to https://flexdiet.com to enroll today. The certification is only open a few times a year, so grab your spot while you can. Enrollment closes at midnight on Monday, Jan. 22, 2024. For all your electrolyte needs, check out https://drinklmnt.com/Mike Nelson.

Episode Chapters:

[2:49] New podcast sponsor LMNT
[4:40] The concept of coaching leverage
[13:21] How to enroll in the Flex Diet Cert

Episode 245: Breath, Endurance, and the Art of Athletic Longevity with Bo Sandoval

Tue, 9 Jan 2024 10:00:00 +0000

Join me as I sit down with the insightful Coach Bob Sandoval from Texas A&M to explore the nuanced world of aerobic training in athletics. Together, we unpack the evolving role of aerobic conditioning across a spectrum of sports, from strength and power disciplines to combat and endurance events. We tackle the common misconceptions about the necessity of aerobic work in high-intensity regimes and how it can be strategically used to enhance performance without risking athlete burnout.

Go to www.flexdiet.com for information and to enroll in the Flex Diet Certification course. Enrollment will open on January 15, 2024. The certification is only open a few times a year, so grab your spot while you can.

Episode chapters:

(0:00:02) - Aerobic Training in Athletics
(0:13:34) - Understanding Aerobic and Anaerobic Training
(0:18:32) - Using Aerobic Training for Athletes
(0:22:09) - Aerobic Training in Sports
(0:32:09) - VO2 Max and Athletic Performance Importance
(0:42:13) - The Importance of Conditioning in Sports
(0:52:44) - Optimizing Performance and Training Frequency
(0:58:04) - Strategizing Frequency, Recovery, and Sport Training
(1:04:49) - Competition and Athletic Strategy

Connect with Bo:

About Bo:

Sandoval is a Certified Strength & Conditioning Specialist and Registered Strength and Conditioning Coach with Distinction through the NSCA. He is also Strength & Conditioning Coach Certified via the Collegiate Strength & Conditioning Coaches Association (CSCCA).

Episode 244: Mindful Consumption and Exercise Insights with Jovi and Evita from Joviita Lifestyle

Thu, 4 Jan 2024 16:24:01 +0000

On today's episode of the Flex Diet Podcast, I discuss how to have a healthier relationship with food and exercise with Jovi and Evita from Joviita Lifestyle. Prepare to challenge the all-or-nothing mentality plaguing many enthusiasts, as we dissect the impact of disordered eating patterns on mental health and daily life. Our in-depth discussion sheds light on the hidden battles behind the pursuit of extreme leanness, shining a spotlight on the emotional and hormonal tolls it demands.

If you're looking to elevate your nutrition and recovery game, the Flex Diet Certification will open on January 15th, 2024. Go to www.FlexDiet.com to join the exclusive waitlist. If you happen to be listening during the week of January 15th through January 22nd, you can go to Flexdiet.com to enroll.

Episode Chapters:

(0:00:01) - Extreme Nutrition Approaches and Disordered Eating
(0:14:59) - The Realities of Extreme Fitness
(0:29:30) - Psychedelics and Personal Reactions
(0:43:31) - Weight Loss and Changing Eating Habits
(0:50:15) - Overcoming Binge Eating and Changing Habits

Connect with Jovi and Evita:

Episode 243: Sleigh Your Holiday Weight Concerns with Dr. Mike T. Nelson

mike@miketnelson.com (Suzie Glassman, Jodie "Fabulous" Nelson, Dr Mike T Nelson) — Thu, 28 Dec 2023 15:10:56 +0000

On this episode of the Flex Diet Podcast, I help unlock the secrets to a holly, jolly metabolism. Prepare to unwrap my top five tips that could have Santa—and indeed, anyone—dashing through the snow or life with health and performance in their sleigh.

The Flex Diet Certification will be open again in mid-January 2024. I will have the exact date coming out very soon. If you enjoyed this podcast, you can get more from me at MikeTNelson.com/podcast. You can see all the other podcasts and guest episodes I’ve done. Then if you scroll down, you can subscribe to my Fitness Insider Newsletter.

Episode notes:

[2:06] Tip 1
[3:28] Tip 2
[5:38] Tip 3
[7:37] Tip 4
[8:49] Tip 5

Episode 242: Secrets to Fitness Success with Personal Trainer Tasha Wolf Whelan

Tue, 19 Dec 2023 10:00:00 +0000

Join me on the Flex Diet Podcast for an insightful journey into the world of fitness and training with Tasha Wolf Whelan. Tasha is a wealth of knowledge, passionate about coaching and helping others reach their fitness goals. Together, we explore various topics, from the importance of the journey in achieving goals to the puzzle-like nature of fitness, where everything must align for success. We even share our personal experiences and insights on dynamic effort and the importance of skill acquisition in training.

If you enjoyed this podcast, you can get more from me at MikeTNelson.com/podcast. You can see all the other podcasts and guest episodes I’ve done. Then if you scroll down, you can subscribe to my Fitness Insider Newsletter.

Episode Chapters:

(0:00:00) - The Journey to Fitness Results
(0:13:34) - Programming Strategies for Strength Training
(0:24:30) - Using Accommodating Resistance in Strength Training
(0:32:48) - Benefits of Training With Chains
(0:37:54) - Methods for Hypertrophy and Strength Training
(0:47:16) - Advice for Learning Better Programming
(0:55:25) - Recommended Training Books and Media

Connect with Tasha:

About Tasha:

Tasha is an international elite powerlifter herself, ranking number 1 female in Washington State, among one of the top 20 female powerlifters in the world and holds world records in her respective age, gender, and weight class. Tasha holds advanced certificates, including Pain-Free Performance Specialists, Certified Conditioning Coach, and Certified Mental Performance Coach, helping others not only physically reach their goals but helping them enhance their mindset to reach their greatest potential.

Episode 241: A New Perspective on Brain Health with Dr. Shaun Kornfeld

Mon, 11 Dec 2023 10:00:00 +0000

Join us on this episode of the Flex Diet Podcast with Dr. Sean Kornfeld, a functional neurologist at Plasticity Centers in Denver, Colorado. We discuss how the functional neurology approach works to improve brain function by identifying deficient connections in the brain and prescribing exercises to stimulate these areas.

Discover the incredible potential of functional neurology in treating conditions without a specific diagnosis, such as developmental delays or concussions. We also discuss the limitations of imaging in diagnosing brain conditions and emphasize the importance of alternative approaches.

Episode Chapters:

(0:00:01) - Functional Neurology and Brain Rehabilitation
(0:12:43) - Eye Function and Vestibular Insight
(0:18:11) - Discussion on Sensory Mismatch and Symptoms
(0:26:49) - Rebuilding the Brain's Perception Systems
(0:37:55) - The Importance of Summation in Rehabilitation
(0:46:03) - High-Level Case Studies in Neurological Rehabilitation
(0:54:04) - Seeking Treatment for Brain Injuries

Contact Dr. Kornfeld:

Email: skornfeld@plasticitycenters.co

Referenced Links:

Episode 240: Becoming a Fitness Mogul with John Gorman

Mon, 4 Dec 2023 10:00:00 +0000

Listen in to this episode of the Flex Diet Podcast as fitness professional John Gorman and I shed light on the business side of the fitness industry. With an annual income exceeding $1 million, John spills the beans on what it takes to make it big in the fitness world, and there's more to it than Instagram posts. From coaching to consulting and collaborations, we give you a broad spectrum of what goes into creating a successful fitness venture. Not just that, we also share the satisfaction that comes with achieving financial success while doing something we are passionate about.

Episode Chapters:

(0:00:02) - Making a Million in Fitness Industry
(0:06:41) - Building a Million-Dollar Fitness Business
(0:16:37) - Building a Successful Fitness Coaching Career
(0:20:28) - Fitness Events and Speaking Opportunities
(0:32:06) - Publishing and Owning a Gym Tips
(0:44:17) - The Journey to Success
(0:48:14) - Launching Supplement Company, Building Client Base
(1:00:09) - Informational Products

Connect with John:

About John:

John Gorman (BA, MA, CPT), is the owner of Team Gorman, a company that works with a wide variety of people ranging from professional bodybuilders, CrossFit athletes, powerlifters, high school wrestlers, the mom of 3 kids looking to get into shape, athletes trying out for the NFL, and more.

Episode 239: Exploring the Science Behind Dieting Strategies with Dr. Bill Campbell

Tue, 28 Nov 2023 10:00:00 +0000

On this episode of the Flex Diet Podcast, I welcome back Dr. Bill Campbell for a fascinating exploration of diet breaks and refeeds, focusing on their role in muscle hypertrophy, performance, and body composition. Drawing from his extensive research, Dr. Campbell and I discuss the physiological and psychological impacts of diet breaks and refeeds, addressing common misconceptions and emphasizing their potential role in a well-rounded nutrition plan. We also cover intriguing studies including the Matador study and more recent research on resistance-trained individuals, revealing mixed findings about the effects of diet breaks on weight loss and muscle retention.

Episode Chapters:

(0:00:01) - Diet Breaks and Refeeds for Composition
(0:06:11) - Diet Breaks for Optimal Physique Optimization
(0:18:09) - Diet Breaks in Fat Loss
(0:28:39) - Diet Refeeds and Fat Loss Effects
(0:35:20) - High Carb, Low Protein Diet Study
(0:45:11) - Female Struggles With the Ketogenic Diet
(0:56:07) - Diet Breaks Impact on Health

Connect with Dr. Campbell:

Episode 238: Exploring Muscle Protein, Testosterone, and Exercise with Dr. David Church

Mon, 20 Nov 2023 17:14:39 +0000

Join me, your host Dr. Mike T Nelson, and my special guest Dr. David Church on the Flex Diet Podcast as we embark on an enlightening exploration of muscle protein, testosterone, and exercise. We share our personal experiences and discuss the role of vasculature in muscle growth, the impact of exercise on protein metabolism, and the potential downsides of perfect nutrition. Our conversation even ventures into the realm of testosterone’s role in muscle growth and its potential anti-catabolic effects. Hear first-hand insights from Dr. Church's research on the use of essential amino acids and the impact of testosterone on highly catabolic burn patients.

Episode Chapters:

(0:00:01) - Protein Training, Testosterone, and Muscle Growth
(0:06:55) - Muscle Contraction and Oxygen Consumption
(0:19:20) - Importance of Aerobic Conditioning and Warm-Up
(0:26:07) - Balancing Warm-Ups, Safety, and Fitness
(0:30:46) - Military Injuries and Training
(0:41:31) - Testosterone and Muscle Protein Synthesis
(0:52:18) - Testosterone and Muscle Protein Turnover Effects
(1:06:13) - Supplement Hierarchy and Considerations

Connect with Dr. Church:

About Dr. Church

" Dr. David Church is a physiologist and muscle biologist with over 50 peer-reviewed publications and multiple invited talks at regional, national, and international conferences. He obtained his bachelor’s degree in exercise science and biochemistry from DePauw University where he also played varsity football and baseball. Following this, he was an athletic performance intern at Baylor University where he also studied exercise and nutritional biochemistry. He obtained his PhD from the University of Central Florida with a focus on how to enhance human performance through exercise and nutrition."

Episode 237: Demystifying Body Composition Testing with Dr Grant Tinsley and Dr Eric Helms

Mon, 13 Nov 2023 10:00:00 +0000

On this episode of the FlexDiet Podcast, Dr. Grant Tinsley, Dr. Eric Helms, and I explore the complexities of measuring body composition. We unpack the realities and misconceptions surrounding DEXA scans, a popular tool for assessing body composition. Although often assumed to be 100% accurate, we highlight how these scans can yield significantly varied results.

Episode Chapters:

(0:00:02) - Analysis of Body Composition Measurement Methods
(0:09:18) - Nutrition's Impact on DEXA Results
(0:17:22) - Physical Measurement Techniques
(0:21:36) - Body Composition Assessment Methods
(0:33:00) - Body Composition Assessments
(0:36:06) - The Challenges of Assessing Body Changes
(0:48:42) - Body Composition Measurement Methods and Considerations
(0:57:14) - Tracking Body Composition Changes
(1:05:26) - Weight Gain and Adipose Tissue Increase
(1:10:37) - Bulking and Weight Gain Challenges

Connect with Dr. Tinsley:

Connect with Dr. Helms:

Episode 236: Journey into the Science of Happiness with Dr. Gillian Mandich

Mon, 6 Nov 2023 10:00:00 +0000

On today's episode of the Flex Diet Podcast, I welcome the brilliant Dr. Gillian Mandrick to discuss the science of happiness. Dr. Mandrick, a health scientist from Western University, unravels the science behind happiness, from our personal values to our emotions. We discuss how we can leverage technology to gauge our happiness levels and we also tackle the role of fitness and lifestyle in our pursuit of lasting joy.

Episode Chapters:

(0:00:01) - Finding Happiness Through Fitness
(0:09:37) - Exploring Happiness, Purpose, and Hobbies
(0:19:18) - The Element of Surprise
(0:24:06) - The Connection Between Happiness and Goals
(0:32:07) - Autonomy and Finding Happiness in Goals
(0:40:48) - Understanding Happiness and Personal Values
(0:47:27) - Embracing Emotions for Positive Experiences
(0:55:49) - The Fascination With Happiness and Challenges

Connect with Dr. Mandich:

In Dr. Mandich's words:

"I’m a scientist on a mission to help people live their happiest life. I’m a published researcher; two-time TEDx speaker; the founder of The International Happiness Institute of Health Science Research; and you can often find me in the media on shows such as The Social, Marilyn Denis, Breakfast Television, and The Morning Show."

Episode 235: Boosting Brain Health through Nutrition with Dr. Dwayne Jackson

Mon, 30 Oct 2023 09:00:00 +0000

Join us on this episode of the Flex Diet Podcast for a riveting conversation with Dr. Dwayne Jackson as we explore the world of neuro-protection and the critical role nutrition plays in it. We dig into the potentially harmful effects of inflammation and how it can lead to chronic traumatic encephalopathy (CTE). We also highlight the importance of entering sports activities in the least inflammatory state possible and how a balanced diet and supplements can assist.

Episode Chapters:

(0:00:01) - Neuro-Protection and Nutrition
(0:07:57) - Colorful Diet
(0:13:01) - Exploring Variety in Food and Supplements
(0:24:38) - CBD's Impact on Immunosuppression and Neurology
(0:29:43) - Microdosing Mushrooms and Lyon's Main
(0:39:13) - BHB, Ketone Supplements for Concussions
(0:51:40) - Podcast Disclaimer for Health Advice

Connect with Dr. Dwayne Jackson:

Previous Podcast:

Flex Diet Podcast Episode 202: Cold water immersion and the body's regulation systems: An interview with Dr. Dwayne Jackson

Episode 234: Navigating the Fitness Industry's Business Landscape with Luka Hocevar

Tue, 24 Oct 2023 19:47:26 +0000

This episode of the Flex Diet Podcast offers an insider's perspective into the complex tapestry of the business side of fitness, with Luka Hocevar of Vigor Ground Fitness sharing his pearls of wisdom from his upcoming book and his 3Cs of fitness and business development.

Episode Chapters:

(0:00:01) - Book Writing and Fitness Business Development
(0:09:57) - The Framework for Successful Coaching
(0:22:00) - Customer Service and Communication Importance
(0:35:10) - Improving Processes and Making Small Changes
(0:44:44) - The Importance of Consistency and Culture
(0:52:42) - Continuous Improvement in Education
(0:57:08) - Importance of KPIs in Business Growth
(1:09:38) - Effective Advertising Using Data and Social Proof
(1:14:16) - Practice and Crafting Quality Work

Connect with Luka:

About Luka

Episode 233: Exploring the Science of Intermittent Fasting with Dr. Matthew Stratton

Mon, 16 Oct 2023 09:00:00 +0000

On today's episode of the Flex Diet Podcast, Dr. Matthew Statton and I delve deep into the science of intermittent fasting, providing valuable insights and practical tips on how to incorporate it into your lifestyle effectively. From understanding the various types of intermittent fasting protocols to the intriguing intersections between nutrition and performance, this episode promises to enhance your knowledge and ensure your fitness journey is optimally fueled.

If you enjoyed this podcast, you can get more from me at MikeTNelson.com/podcast. You can see all the other podcasts and guest episodes I’ve done. And then, if you scroll down, you can subscribe to my Fitness Daily Newsletter.

Episode notes:

[3:15] How Dr. Stratton began studying intermittent fasting
[11:12] His definition of intermittent fasting
[23:14] Origins of the 16:8 eating window and research limitations
[33:44] Research on caffeine and pre-workout
[43:31] Dr. Stratton's top 3 pre-workout formulations
[48:49] Thoughts on 16:8 for body composition
[1:05:12} Is breakfast the most important meal of the day?

Connect with Dr. Stratton:

Email: MatthewStratton@southalabama.edu

About Dr. Stratton:

Dr. Matthew Stratton is an Assistant Professor of Exercise Science at the University of South Alabama. His research centers on examining both the applied and molecular responses to various supplementation and nutritional interventions, with a focus on muscular strength, power, and body composition.

Episode 232: Beyond the Hype: The Real Significance of Autophagy for Fitness and Longevity with Dr. Kurt Escobar

Mon, 9 Oct 2023 09:00:00 +0000

On this episode of the Flex Diet Podcast, Dr. Kurt Escobar, who holds a Ph.D. in exercise physiology, is not just a trainer and consultant but also a well-versed guide in the realm of nutrition and research. He busts the hype and sheds light on what autophagy truly is. The episode takes a deep dive into the fascinating interplay between caloric restriction, VO2 max, and lean muscle mass and their collective implications on longevity.

Head over to https://miketnelson.com and sign up for my geeky, almost daily email newsletter about how to add muscle, increase your performance, and improve body comp, all without destroying your health.

Episode notes:

[7:13] What is autophagy?
[14:54] Predictors of longevity
[19:25] Does fasting increase autophagy?
[32:41] The problem with believing what you see on social media
[38:31] Focus on outcomes
[45:53] Fasting and muscle mass
[51:58] Dr. Escobar's current research projects

Connect with Dr. Escobar:

About Dr. Escobar:

Dr. Kurt Escobar is an Assistant Professor of Exercise Physiology and co-director of the Physiology of EXercise and Sport (PEXS) Lab at California State University, Long Beach.

Episode 231: Maximizing Fitness Training Efficiency with Dr. Allan Bacon

Tue, 3 Oct 2023 18:23:22 +0000

Ever wondered how to push past discomfort to achieve a level of adaptation necessary to build lean muscle? Let's dive into the world of fitness training with our expert guest, Dr. Allan Bacon. In the latest Flex Diet Podcast episode, we cover everything from the importance of warming up and intensity checks to the best strategies for hitting a one to two reps in reserve target. Dr. Bacon shares his insights on not taking every set to momentary muscular failure and how to program sets, reps, and intensity appropriately.

Head over to https://miketnelson.com and sign up for my geeky, almost-daily email newsletter about how to add muscle, increase your performance, and improve body comp all without destroying your health.

Episode notes:

[0:01] Training Intensity and Muscle Building
[9:26] Appropriate Rep Range and RIR Target
[13:40] Resistance Training
[23:54] Jefferson Curls and Injury Rehabilitation
[32:38] Pain in Exercise and Recovery
[46:06 Dynamic Stretching and Visual Rehabilitation
[59:14] Monitoring Progress and Fatigue in Training
[1:07:27] Monitoring Progress and Adjusting Training Goals
[1:12:21] Discussion on Training Progress and Aging
[1:22:48] Risk and Disclaimer Statement on Podcast

Connect with Dr. Bacon:

About Dr. Bacon:

Dr. Allan holds a Doctorate in Dental Surgery from the University of Maryland. He is a certified personal trainer through the National Academy of Sports Medicine, a certified physique & bodybuilding coach, a certified nutritionist, a certified coach for USA Powerlifting, and has formulated professionally for industry-leading dietary supplement companies since 2009.

Episode 230: Exploring Preventive Health and Personalized Nutrition Catherine Staffieri from Nutrisense

Wed, 27 Sep 2023 09:00:00 +0000

On today's episode of the Flex Diet Podcast, registered dietician Catherine Saffieri and I dive into the world of preventive health and personalized nutrition. With Catherine's guidance, we unravel the intricacies of glucose response and the impact of various lifestyle choices on glucose levels.

Episode Notes:

[7:23] Catherine's personal health story
[11:54] CGM and personalized nutrition
[17:59] Understanding glucose response and context
[28:42] Improving glucose levels in short timeframes
[36:59] Lifestyle and sleep's impact on glucose
[47:26] Metabolic health and cold water immersion

Links:

Reference:

Stork MJ, Marcotte-Chénard A, Jung ME, Little JP. Exercise in the workplace: Examining the receptivity of practical and time-efficient stair climbing "exercise snacks". Appl Physiol Nutr Metab. 2023 Sep 25. doi: 10.1139/apnm-2023-0128. Epub ahead of print. PMID: 37748202.

Episode 229: Phys Flex Cert closes tonight Sept 25 at midnight PST - plus why context is so important

mike@miketnelson.com (Dr Mike T Nelson, Suzie Glassman, Jodie “Fabulous” Nelson) — Mon, 25 Sep 2023 21:51:47 +0000

The Phys Flex Cert enrollment closes tonight, Monday, Sept 25, 2023, at midnight PST. To enroll, go to https://miket.me/physflex.

In today's episode, I explain how this certification can make you more robust, antifragile, and harder to kill. It takes you to the next level of interventions once you're good with nutrition, recovery, and basic sleep. We also discuss the four pillars of homeostatic regulation, including temperature, pH, fuels, and air, and how managing these can make you more resilient and robust.

Get ready to change your training approach as I cover why the eustress model, which focuses on applying stress that you can recover from in a shorter period, is more beneficial. I compare the effects of high-intensity training against more frequent but less intense training, suggesting that the latter provides better results.

Episode notes:

[2:29] Time and Intensity in Training
[7:34] Understanding Context in Applying Physiology
[13:58] Importance of Correctly Applying Interventions

Episode 228: Unlocking the Power of Astaxanthin: A Deep Dive with Dr. Karen Hecht

Thu, 21 Sep 2023 15:24:27 +0000

Welcome to another exciting episode of the Flex Diet Podcast! I'm your host, Dr. Mike T. Nelson. Our mission here is to explore strategies for enhancing muscle performance and optimizing body composition within a flexible and health-conscious framework. Today, we've got a special guest, Dr. Karen Hecht, who will shed light on the fascinating properties of astaxanthin.

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, which is open until midnight PST on Monday, Sept. 25, 2023, I talk about the body’s homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more.

Episode notes:

[4:05] The ISSN connection
[9:26] How Dr. Hecht became interested in astaxanthin
[16:24] What is astaxanthin?
{20:55] Sources
[25:53] Research on astaxanthin and exercise performance
[32:33] Endurance effects?
[38:33] Could astaxanthin improve metabolic flexibility?
[47:58] Rodent studies on memory
[51:29] Manufacturing process

About Dr. Karen Hecht:

Dr. Hecht is a Scientific Affairs Manager at AstaReal.

Referenced podcast:

Flex Diet Podcast Episode 226: A Deep Dive into Ketones, Astaxanthin, and Cognitive Enhancement with Dr. Hunter Waldman

Episode 227: The Four Pillars of Physiologic Flexibility - The Phys Flex Certification Opens Today

mike@miketnelson.com (Suzie Glassman, Jodie “Fabulous” Nelson, Dr Mike T Nelson) — Mon, 18 Sep 2023 09:00:00 +0000

In this episode of the Flex Diet Podcast, I discuss physiologic flexibility and the Physiologic Flexibility Certification, which is the Level 2 to the Flex Diet certification. The main focus is on understanding the four pillars of homeostatic regulation in the body: body temperature, blood pH, the fuel system (carbohydrates and fats), and air (oxygen and carbon dioxide).

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, which opens again today, September 18, to Monday, September 25, 2023, I talk about the body’s homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more.

Episode notes:

[0:30] The Phys Flex Cert
[2:21] 4 Pillars of Homeostatic Regulation
[7:55] Metabolic Flexibility
[12:37] Temperature Regulation
[17:58] pH Regulation
[19:47] Air (Oxygen and CO2) Regulation

Episode 226: A Deep Dive into Ketones, Astaxanthin, and Cognitive Enhancement with Dr. Hunter Waldman

Mon, 11 Sep 2023 15:52:31 +0000

On this episode of the Flex Diet Podcast, Dr. Hunter Waldman and I discuss the factors that influence metabolic flexibility, from exercise to stress and sleep, and illuminate how these elements can shape your metabolic journey. We also explore a supplement you might not have heard of - Astaxanthin.

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, which opens again on September 18, 2023, I talk about the body’s homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more.

Episode notes:

[12:25] Hunter's podcast
[16:47] About Hunter's research
[21:26] Compare cognitive benefits of ketone esters
[29:31] Exploring ketone esters
[37:59] Metabolic flexibility and adaptability
[51:08] The power and benefits of astaxanthin
[1:02:39] - Fatty acids, fish oil, and astaxanthin
[1:05:32] - Where to find dietary sources
[1:10:47] Brain protection

Connect with Dr. Waldman:

University of North Alabama

About Dr. Waldman:

"Dr. Waldman’s research interests center around exercise and nutrition interventions to modify various aspects of health (e.g., inflammation, oxidative stress, etc.), metabolic flexibility, and performance in various populations (e.g., tactical populations, females, and clinical). He is actively involved in the National Strength and Conditioning Association and is a former sweat scientist for the Gatorade Sports Science Institute. Outside of academia, Dr. Waldman actively trains in Brazilian Jiu-Jitsu and enjoys all things outdoors with his wife and their miniature Schnauzer."

Episode 225: The Intersection of Fitness, Stress, and Nutrition: A Conversation with Expert Jenny the Nutritionist

Tue, 5 Sep 2023 09:00:00 +0000

In this episode of the Flex Diet Podcast, Jenny the nutritionist and I tackle the issue of body image identity, discussing strategies to help clients fine-tune their shape and aim for small adjustments over time. We discuss Jenny's insights into managing stress with nutrition, natural herbs, breathwork, and meditation. Be prepared to walk away from this interaction equipped with invaluable knowledge to help you, and your clients, achieve your health and fitness goals in a balanced, sustainable way.

Episode Chapters:

[7:19] Working Smarter, Not Harder
[14:38] Overachievement in Fitness and Business
[20:40] Education and Tracking for Health Goals
[33:15] Fitness and Body Image Identity
[37:19] Variability in Body Fat Percentage Measurement
[47:08] Stress, Nutrition, Meditation, and Assessments
[59:57] Troubleshooting Plateau and Referral Strategies

Connect with Jenny:

Other relevant podcasts:

Flex Diet Podcast Episode 220: Lessons in Muscle Size From Training One Arm for Weeks: An Interview with Bryan Boorstein
Flex Diet Podcast Episode 216: Building a Successful Online Coaching Business: An Interview with Aaron Straker
Flex Diet Podcast: Tools to Down-Regulate in Response to Stress: An Interview with Rick Alexander

Episode 224: Mastering Sports Psychology for Gym Success with Mona Pretorius

Tue, 29 Aug 2023 09:00:00 +0000

On today's episode of the Flex Diet Podcast, I'm talking with Mona Pretorius about sports psychology and how to handle the mental side of training so you can increase your performance in the gym. We talk about everything from high-level elite athletes to fitness enthusiasts.

[5:06] Why care about sports psychology?
[12:19] Techniques for dealing with negative thoughts
[16:08] Thoughts on performance decline when attention span is split
[23:30] Accountability and preparation
[30:25] What to do between sets in the gym
[43:28] Superstition
[46:40] Negative vs. positive headspace for competition

Connect with Mona:

About Mona Pretorius:

Dr. Mona Pretorius is a 6-time Karate World Champion, CrossFit Games athlete, Commonwealth Games medalist in Olympic Weightlifting, and a 5-times Worlds competitor. She is also the co-owner of Lift Big Eat Big (head weightlifting coach) and owner of Helping Psychology, where she works with athletes and coaches to help them improve their mental performance. She also has an Honors Degree in Sport Psychology as well as an Honors Certificate in Mindfulness Training.

Episode 223: Embracing challenges and pushing boundaries with bestselling author Michael Easter

Tue, 22 Aug 2023 15:58:10 +0000

[5:39] Inspiration for The Comfort Crisis
[11:34] Some ways around our preference for comfort
[15:34] Thoughts on discomfort and diet
[22:27] How to become more adaptable
[32:08] Thoughts on the extremes of temperature exposure
[38:43] Learning to ask why you're doing something
[45:58} Getting out in nature and Micheal's top 3 tips
[50:51] 2% - Micheal's current project

Connect with Michael

About Michael:

"I’m an author, journalist, and professor who wrote the books The Comfort Crisis and Scarcity Brain. My work explores how we can leverage modern science and evolutionary wisdom to perform better and live healthier and more meaningful lives."

Episode 222: Expert Insights on nutrition, supplements, and training with Registered Dietician Sean Casey

Mon, 14 Aug 2023 09:00:00 +0000

[4:48] Sean's work with badminton athletes
[9:51] Supplements for brain demand
[17:20] Playing around with salt
[22:53] Drug and supplement interactions
[26:52] coq10
[38:27] Vit D and magnesium
[47:06] Other supplements
[51:30] Diuretic abuse
[58:48] Gut microbiome

Connect with Sean:

Episode 221: Training performance, nitric oxide, blood flow, and more via the NNOXX device with Evan Peikon

Mon, 7 Aug 2023 09:00:00 +0000

[3:13] Issues with the current wearables market
[4:43] The process behind creating a new device
[8:22] Starting with muscle oxygenation
[17:32] Getting around the difficulty of getting accurate non-invasive measurements
[26:23] Speed of muscle relaxation for efficiency
[33:16] VO2 measurement vs. SSMO2
[35:39] Why measure nitric oxide?
[44:02] Infrared thermography
[52:48] CrossFit games competitor example
[57:02] The NOXX device
[1:03:07] Heavy metal music discussion

Connect with Evan and learn more about NNOXX:

About Evan:

Evan is the co-founder and lead physiologist at NNOXX, where he and his team developed the first and only wearable device to non-invasively measure muscle oxygenation (SmO2) and nitric oxide (NO) release from red blood cells in real time.

Episode 220: Lessons in Muscle Size From Training One Arm for Weeks – an interview with Bryan Boorstein

Mon, 31 Jul 2023 09:00:00 +0000

[5;45] How fitness is a small world
[7:28] Bryan explains the premise for his experiment
[11:11] The hypothesis and experiment design
[19:43] Explanation of cables vs. dumbbells
[27:50] Results of DEXA scan post experiment
[37:17] The cross-education effect
[41:15] Asymmetry in the body
[44:40] Improving cardio and training zones two and five
[53:33] What Dr. Mike does. with clients

Connect with Bryan:

About Bryan:

Bryan Boorstein is the owner and founder of Evolved Training Systems. He is also the owner of San Diego Athletics, a hybrid-style CrossFit gym that provides programming for CrossFit and physique athletes.

Episode 219: Proven Strategies for Better Body Composition: Insights from Elite Athletes with Adam Ross, RD

Mon, 24 Jul 2023 09:00:00 +0000

[2:48] We swap travel stories
[9:33] The consequences of easy access to calories
[13:49] Grocery store tips
[19:20] Thoughts on intermittent fasting
[26:44] Under-fueling and over-exercising
[34:46] The CrossFit and Keto phase
[38:47} Training the gut for food during exercise
[44:04] Volume, intensity, and calories

Connect with Adam:

About Adam:

"I take great pride in being a coach and helping others improve their lives. Achieving sustainable nutrition habits leads to good health. Good health leads to looking better, more energy, and an improved zest for life! I help you feel more confident and comfortable in your body, which creates improved self-esteem. Once you have the confidence you deserve, you'll feel better and live a happier life—which is what it’s all about for me!

Episode 218: From Fitness Novice to Pro: How to Create Compelling Content and Nurture a Loyal Following with Jordan Syatt

Thu, 20 Jul 2023 18:49:20 +0000

[4:59] Sticking to the basics - how not to get distracted by bogus content
[13:24] A lot of followers doesn't equal big business
[16:30] Quality vs. quantity
[23:39] Building relationships through engagement
[37:14] The book that changed Jordan's life in terms of content creation
[47:58] Jordan's #1 tip
[53:16] Jordan's pet peeve
[1:04:03] Let your passion show
[1:08:16] Thoughts on the future role of AI in fitness
[1:13:04] The tattoo example
[1:17:05] Why everyone should learn jujitsu

Connect with Jordan:

About Jordan:

Elite Powerlifter, Precision Nutrition & Westside Barbell Certified coach Jordan Syatt is well known as Gary Vaynerchuk's personal trainer. Jordan began Syatt Fitness, his online fitness coaching business, from his dorm at the University of Delaware in 2011 and has become one of the industry's leading experts in strength training, nutrition, and behavioral psychology. One of the only people in the world to deadlift 4x his own body weight, Jordan's work has been featured all over the world, including a variety of media publications such as CNN, The Huffington Post, Business Insider, Men's Health, Men's Fitness, and Schwarzenegger.com

Episode 217: Mastering the art of developing your fitness career via public speaking and social media: an interview with Andrew Coates

Mon, 17 Jul 2023 19:17:44 +0000

[3:39] Upcoming conferences where Andrew and I are speaking
[8:45] What Andrew enjoys most about speaking and how he learned to improve
[19:52} The value of authenticity
[25:51] The most important but under-rated skill
[34:37] Lessons he and I have learned while building a business
[40:34] Online vs. in-person
[49:58] Price setting
[1:03:03] My last tip
[1:06:57] Pet peeves
[1:12:24] The benefits of attending a conference

Connect with Andrew:

Flex Diet Mentorship:

Application (open for a limited time)

About Andrew:

Andrew is the owner of Andrew Coates Fitness. He began his career as a certified personal trainer in the fall of 2010 in Edmonton, Alberta, and has 19,000+ client coaching hours (and counting). He is also a fitness writer and has contributed to many fitness publications, including T-Nation, The PTDC, Generation Iron, and TrueCoach, with more in the works.

Episode 216: Building a successful online fitness coaching business: An Interview with Aaron Straker

Mon, 10 Jul 2023 09:00:00 +0000

[11:36] Online nutrition coaching while traveling
[16:09] Do you think new coaches need in-person training experience?
[18:53] How do you handle the movement aspect online?
[25:28] The limitations to being online
[28:25] How did you transition from software development to online training?
[39:07] The importance of effective communication and managing expectations
[45:06] Aaron and Jackson's program
[52:16] The dissemination of actionable information vs. available information

Connect with Aaron:

Dr. Mike's Flex Diet Mentorship Program:

Application

Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength Jedi

Mon, 3 Jul 2023 09:00:00 +0000

[0:38] Intro to Dr. Scotty
[8:19] How CO2 may be related to anxiety
[18:35] How breathing is related to performance
[23:45] Respiratory variability
[34:37] Is over-breathing a trained response?
[39:16] How to get more physiologic headroom
[48:46] How breathing and performance relate to HRV
[1:02:56] Human dynamic response
[1:05:02] Tips for down-regulation
[1:10:57] Favorite bands

Connect with Dr. Scotty Butcher:

Referenced link:

Flex Diet Podcast S2 Ep 13: Interview with James Nestor, author of “Breath: The New Science of a Lost Art”

About Dr. Scotty Butcher:

I have been a Physical Therapist for 25 years and a University Professor for 15. I have advanced training in strength coaching, wellness coaching, mindfulness, meditation, clinical exercise physiology, and applied biofeedback. I practice, study, and teach strength training, biofeedback, exercise recovery methodology, and mindfulness. I have been fortunate to be able to pass my knowledge and skills on to others locally and across the globe.

Episode 214: How to move freely and live fully: An interview with Juliet Starrett, co-author of "Built to Move"

Mon, 26 Jun 2023 15:00:02 +0000

[2:50] Juliet on season-based podcasts
[7:43] Lessons from working with elite athletes
[12:04] Juliet's first run-in with diet culture
[21:17] Basic principles of nutrition and health
[30:26] Overlooked tips on sleep
[41:27] Fitness trackers, alcohol, food, and sleep
[49:15] The single most important factor to track
[58:41] Walking and all-cause mortality rates
[1:04:21] Behaviors with compounding interest

Connect with Juliet:

Referenced link:

Northeast Coaches Summit
- Use discount code NELSON100 for $100 off the regular price of the tickets

About Juliet:

Juliet Starrett is an entrepreneur, attorney, author, and podcaster. She is the co-founder and CEO of The Ready State, and the former co-founder and CEO of San Francisco CrossFit. She is co-author of the Wall Street Journal bestseller Deskbound and was a professional whitewater paddler, winning three world championships and five national titles.

Episode 213: Dark Night of our Soul documentary roundtable - trauma, post traumatic growth, and film making with Jessica and Jeff Depatie and Rick and Dr Danielle Alexander

Tue, 20 Jun 2023 19:10:04 +0000

[3:27] Intro to the filmmakers
[8:47] Jess' explains how she came to want to make a film
[15:40] Jeff talks about staying true to their vision
[17:42] How Rick joined the project
[25:03] Mythology and Psychology
[31:53] Dr. Mike explains his interview
[35:54] The unconscious and being stuck
[39:19] The rhythm of existing
[47:10] Where fitness and movement tie in
[53:31] Tools to move toward Post-Traumatic Growth
[1:02:06] Working with dreams
[1:09:36] Periods of intentional high stress
[1:23:24] How to support the film

Support Dark Night of the Soul:

Kickstarter campaign

Connect with Rick, Dr Dee, Jeff, and Jess:

Prior Flex Diet Podcast Episodes:

Episode 169: Learning to take Your Foot Off the Gas When Fitness Is Your Entire Identity – An Interview with Dr. Danielle McGinnis by Dr. Mike T Nelson

Episode 212: The Pros and Cons of Training Elite Level Professional Athletes: An Interview with Dr. Andy Galpin

Wed, 14 Jun 2023 14:42:54 +0000

[4:21] Differentiating between high-level pro athletes and high-profile athletes
[7:28] Andy's first experience working with high-profile athletes
[10:42] Setting expectations
[17:49] The skills you must have
[24:51] Two things to think about
[32:26] You're not gonna be famous
[38:38] Working with high-level athletes
[46:53] Be clear about what you're doing this for
[51:32] Ending a relationship with an athlete
[59:11] Resource limitations

Connect with Dr. Galpin:

Referenced Links:

About Dr. Galpin:

Andy Galpin is a tenured full Professor at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory. Dr. Galpin has worked with elite athletes (including All-Star, All-Pro, MVP, Cy Young, Olympic Gold medalists, Major winners, World titlist/ contenders, etc.) across the UFC, MLB, NBA, PGA, NFL, Boxing, Olympics, and Military/Special Forces, and more.

Episode 211: Flex Diet Certification closing tonight, Mon June 12, 2023

mike@miketnelson.com (Dr Mike T Nelson, Jodie "Fabulous" Nelson, Suzie Glassman) — Mon, 12 Jun 2023 09:00:00 +0000

Brief summary of the Flex Diet Certification

Episode 210: Flex Diet Certification Frequently Asked Questions

mike@miketnelson.com (Suzie Glassman, Jode "Fabulous" Nelson, Dr Mike T Nelson) — Sun, 11 Jun 2023 15:34:05 +0000

[1:34] Is the Flex Diet Cert helpful if I use macros for coaching?
[3:38] Is the Flex Diet Cert too technical for me?
[6:07] How long is the Flex Diet Cert?
[9:10] Is the Flex Diet Cert all theory, or do you actually show me how to apply it?
[13:28] Have the concepts been tested in the real world?
[17:56] Is there more advanced material available?
[21:08] Is the Flex Diet Cert approved for CEUs?

Episode 209: How to achieve your fat loss goals while not overly restrictive: an interview with the author of “You Can’t Screw This Up,” Adam Bornstein

Thu, 8 Jun 2023 23:00:00 +0000

[6:35] Adam's current passionate project
[11:34] The challenges of social media and misinformation
[18:58] Dieting constructs
[29:14] Why the goal is never 100% compliance
[31:38] Starting with the foundation
[41:35] Fat-loss plans
[46:15] What works for the average person
[52:07] Why you don't need to give up foods you love

Connect with Adam:

About Adam:

"Adam Bornstein is a New York Times bestselling author who is rewriting the rules of nutrition and fitness. Bornstein is an award-winning journalist and the founder of Born Fitness.

The former Men's Health fitness and nutrition editor and editorial director of Livestrong.com has seen a lot of trends come and go, and then something became clear: diet plans are designed to make you screw up. He wants to change that with his latest book."

Episode 208: Flex Diet Certification is open NOW through midnight June 12, 2023

mike@miketnelson.com (Suzie Glassman, Jodie “Fabulous” Nelson, Dr Mike T Nelson) — Mon, 5 Jun 2023 09:00:00 +0000

[1:13] Money-back guarantee
[2:42] Why I designed the Flex Diet Cert
[4:55] Preparing clients for flexibility
[7:56] The concepts have been thoroughly tested
[10:44] Expert interviews
[12:01] I'm available to answer your questions

Episode 207: Driving client progress with effective nutrition and coaching: An interview with Aram Grigorian

Mon, 29 May 2023 09:00:00 +0000

[8:01] Allowing for discomfort
[10:26] Aram's problem with academia
[17:26] Disseminating research down to what matters for your client
[21:18] Metabolic flexibility
[27:49] Context in dieting
[32:34] Variety in food choices
[39:40] Compliance and human psychology
[49:04] Fat as a fuel source
[53:59] The flaws in tracking input and output
[1:08:36] Humans are robust
[1:18:40] Coach as a translator

Connect with Aram:

Referenced link:

ISSN Meeting June 15-17.

Episode 206: Advanced recovery tactics and more: An interview with elite athlete coach Justin Kavanaugh

Mon, 22 May 2023 09:00:00 +0000

[6:54] Experience with Coach Catalyst
[11:05] AI and coaching
[20:54] Coach Kav's favorite coaching lesson
[25:09] Applying life experiences to your coaching
[31:45] DIfferent modalities of recovery
[36:50] Sleep quality vs. quantity
[40:35] How elite athletes figure out what works
[45:10] Cold water immersion and hypertrophy
[50:51] Thoughts on Wim Hoff breathing, acupuncture, TENS, and natural stones
[57:04} PEMF mats and other stem units
[1:04:59] Red light therapy, oils, the Rife machine, and peptides
[1:18:43} Looking near and far
[1:28:48] The power of disconnecting

Connect with Coach Kav

Referenced links:

Coach Catalyst
Stronger Experts
Flex DIet Podcast Episode 144: Peptides -- Bleeding Edge Performance, Muscle, and Recovery with Dr. Andy Galpin & Dr. Ryan Greene
MiraMate
Dolphin Neurostim

Episode 205: Can more micronutrition via a blue green algae supplement increase your health? An interview with Daniel Spencer of Soluz

Mon, 15 May 2023 17:01:44 +0000

[8:54] Daniel's background in health and fitness
[11:58] Where Daniel harvests blue-green algae
[17:50] The micronutrient value of blue-green algae and mushrooms
[26:18] What's in AFA
[29:42] Connecting with food
[34:59] Flex Diet Cert concepts
[45:02] Connecting to the body's needs
[49:46] How to dose AFA
[52:15] Is there research on the product?
[1:00:02] Quality control

Where to find more information on Daniel and Saluz's supplements:

Use discount code DRMIKE for 20% off your purchase. Note: I do not make money from sharing this link.

Referenced Links:

Episode 204: Extremes in physiology- how they can help you perform better today: An interview with Dr. Brent Ruby

Mon, 8 May 2023 09:00:00 +0000

[9:15] Dr. Ruby's background and research work
[13:19] Lab work vs. fieldwork
[17:07] Ultra-endurance hydration and fuel
[26:38 The gut as rate-limiter
[31:45] Limits with using doubly-labeled water
[40:21] Slowing muscle glycogen use
[50:56] Recovery and environment temperature
[53:58] Lactate pet peeves
[59:37] Dr. Ruby's thoughts on cold water immersion and saunas
[1:05:06] Research with firefighters

Connect with Dr. Ruby

About Dr. Ruby:

Dr. Ruby serves as Director of the Montana Center for Work Physiology and Exercise Metabolism (Montana WPEM), a designated, Regents-approved research center on the University campus.

Since his time at Montana, but especially since he started the center, his research interests have included nutritional strategies during ultra-endurance work/competition, muscle metabolism during and after exercise, the use of stable isotope tracers for the measure of water turnover and energy expenditure, and issues surrounding heat stress during arduous work.

Referenced link:

Flex Diet podcast Episode 203: Mind, Muscle, and Metabolism: An interview with Dr. Jade Teta from Next Level Human

Episode 203: Mind, Muscle, and Metabolism: An interview with Dr. Jade Teta from Next Level Human

Mon, 1 May 2023 18:57:53 +0000

[5:17] Social media marketing
[9:12] Customer-based language
[14:33] Individualizing health plans
[23:21] Investing in certifications
[28:16] Dr. Teta's holistic background
[42:51] Psychedelics for habit change
[54:50] Learning through suffering

Connect with Dr. Jade Teta:

About Dr. Jade Teta

"I have a degree in biochemistry, and I am a practitioner of naturopathic medicine. Although, my friends give me a hard time for never referring to myself as "Doctor." I guess I always found it too formal, have grown past the need for accolades and, depending on who you ask, some don't consider me a physician at all. Given my specialty in natural medicine, I have been called everything from "quack" to "witch doctor." Believe it or not, I take that as a compliment. The choice to go into alternative medicine was conscious and deliberate."

Episode 202: Cold water immersion and the body's regulation systems: An interview with Dr. Dwayne Jackson

Tue, 25 Apr 2023 00:08:58 +0000

[12:13] Dr. Jackson's research on cold-water swimming
[20:26] Some of those results
[25:00] Competition between cardiovascular reflexes and thermal reflexes
[29:51] Blood flow and thermal regulation
[31:21] Research on space flight and blood pressure regulation
[40:13} Why Dr. Jackson loves academia
[48:31} The downside of academia
[51:41] Making research useful
[1:03:55] What Dr. Jackson is working on

Connect with Dr. Jackson:

About Dr. Jackson:

Dr. Dwayne N. Jackson is a dad, athlete, health specialist, medical educator, scientist, and entrepreneur. He has over 12 years of university education in exercise/human physiology, medicine, and nutritional biochemistry. Dr. Jackson holds a PhD in neurovascular physiology and has been educated at some of the top academic institutions in North America including University of Ottawa, the University of Western Ontario, and Yale University School of Medicine.

Episode 201: Coaching clients to look and feel their best: An interview with Lacey Dunn, RD

Tue, 18 Apr 2023 02:46:57 +0000

[4:13] General screening questions for new clients
[8:15] Measuring stress
[14:14] The psychological aspects of training
[28:00] What types of testing Lacey prefers
[34:43] Metabolic adaptation
[40:15] Feeling good and looking good
[45:27] Reframing your identity
[53:06] How to get your blood work done and what to do

Connect with Lacey:

About Lacey:

I'm a functional medicine dietitian with a fiery passion for helping women feel and look their very best! People call me their “Hormone Fairy Godmother” as my one mission in life is to help women go from surviving to thriving. I have an obsession for all things hormones, thyroid, gut, and metabolism. Aka- I’m a nerd. Ongoing education is a part of my every day life!

Episode 200: How to Coach Clients From Athletes to Gen Pop Using Macros and More: An interview with Eve Guzman

Tue, 11 Apr 2023 17:13:52 +0000

[2:29] Eve's talk at the Real Coaches Summit called "A Lot to Lose"
[7:08] Eve's experience with obesity
[10:51] How she started losing weight
[18:23] The impetus for change
[26:02] Where Eve tells clients to start
[32:19] Guidance on macro tracking
[36:49] When the benefits of walking start to taper
[40:05] Making small changes
[51:59] Mentally accepting physical changes

Connect with Eve:

Referenced link:

Purchase Recordings from the 2023 Real Coaches Summit

About Eve:

Eve Guzman is a nutritionist, personal trainer, business coach, public speaker, and PEOPLE Magazine 'Half Their Size' ambassador. She is the CEO of the G-Transformation Academy, a metabolism and macro nutrition coaching company which aims to help women improve their health, ditch fad diets, lose weight, and eat real food without being restricted. Through her signature Macro Nutrition Certification program, The Macro Mentorship Program, Eve also certifies personal trainers, nutritionists, and health coaches on macro-based nutrition. She has personally lost more than 150 pounds through exercise and her macro nutrition philosophy, going from obese to a nationally qualified figure competitor.

Episode 199: The Neurology of Movement, Exercise and Training - An Interview with Coach Dan Fichter of WannaGetFast

Mon, 3 Apr 2023 09:00:00 +0000

[5:03] Willingness to fail
[9:19] Learning from others in the industry
[14:47] Reducing the threat and moving without compensatory patterns
[20:24] Fixing patterns from a neurological standpoint
[27:39] Why not to get married to a system
[31:15] The bird test
[35:42] Convergence exercises.
[43:00 Eyes and feet for upright posture
[55:38} Dan and cold water immersion
[1:03:02] How close can humans get to hibernation for sleep

Connect with Dan:

Website

Referenced Link:

S2_EP_12: Interview with Dr Mike T Nelson -Steve Turns the Tables and Interviews Me Today

About Dan:

Dan Fichter has been involved in strength and conditioning for well over 20 years, Wannagetfast became a reality in his garage in the early 2000s. With Boots on the ground in the early 90’s Dan has studied closely with some of the elites in the field of physical preparation. Dan has a very diverse education that literally spans the globe. Dan was responsible for designing and implementing speed, strength, conditioning, and mobility training programs for athletes in men’s lacrosse, alpine ski, volleyball, tennis, swimming, basketball, Football, lacrosse, and a variety of other sports. As a high school coach Dan has won 8 Sectional Titles in Track and Football and has coached numerous professional athletes, Olympians, and some of the most high-profile Hockey and Lacrosse players in the world.

Fichter has traveled the country lecturing to numerous NFL, MLB, NHL, on speed training, strength training, and nervous system development and how to pull these elements into a comprehensive package. At the High School level Dan teaches fundamental postural and force absorption techniques and how it easily translates into sporting prowess and bulletproofing against injuries.

Episode 198: The role of hormones in health and exercise performance: An interview with Mike Mahler

mike@miketnelson.com (jodie, Mike Mahler, Suzie Glassman, Dr Mike T Nelson) — Tue, 28 Mar 2023 16:03:24 +0000

[2:14] Why should people care about their hormones and what are the starting points?
[7:14] What matters when reading testosterone levels
[14:06] How diet can affect free testosterone
[20:39] How head injuries affect hormones
[25:25] The importance of sleep
[31:13] What gets you the most bang for your buck health-wise
[37:24] What Mike does on vacation
[42:02] Recreation as exercise
[52:37] Why every gym session doesn't need to be max effort
[1:04:20] Transfer effect
[1:12:42] Mike and Mike talk music

Connect with Mike:

About Mike:

Mike Mahler is a nutrition supplement designer and hormone optimization enthusiast based in Las Vegas, NV. Mike has been in the fitness industry for over twenty years and has taught workshops all over the US and overseas. His current focus is on the field of hormone optimization via nutrition, training, nutrition supplements, and lifestyle. Mike is also the author of Live Life Aggressively! What Self-Help Gurus Should Be Telling You

Mike is a respected writer, known for his honest and fluff-free style, and has written over a hundred articles for publications such as Muscle & Fitness, Men’s Fitness, Hardcore Muscle Magazine, Planet Muscle, Testosterone Magazine, Ironman Magazine, Ironman Magazine Japan, and Exercise Magazine For Men. Mike has also been featured in Muscle & Fitness, Men’s Fitness UK, and CBS News

Mike is also an avid financial supporter for many charities including Project Child Save to help save kids from human trafficking, The Warrior Angels Foundation to help soldiers with PTSD due to traumatic brain injuries Voice For The Animals, to help homeless animals and animal rights legislation, and No Dogs Left Behind to help rescue animals from the horrific dog meat trade. When you support my company you indirectly support all of these fantastic organizations and many others.

Bonus Episode: Be Robust and Anti-fragile with Cold Water Immersion and Sauna: Barbell Model of Physiologic Flexibility

mike@miketnelson.com (Jodie "Fabulous" Nelson, Suzie Glassman, Dr Mike T Nelson) — Sun, 26 Mar 2023 16:59:43 +0000

[5:27] The biggest mistake when using temperature interventions
[8:35]
[11:11] Tradeoffs in training
[17:20] Training hot or cold first
[21:56] How to get started
[23:52] When to consider contrast therapy

Only for the Hardcore: Breathing and Respiratory Physiology At Rest and During Exercise- Q and A

mike@miketnelson.com (Dr. Mike T Neslon) — Wed, 22 Mar 2023 05:00:00 +0000

Learn more in pillar 4 of the Physiologic Flexibility Cert HERE.

The main questions are

- What do we mean by oxygen delivery and oxygen saturation, and what is the relationship?
- Do we actually need to bring in MORE oxygen during exercise via respiration? What does efficiency of breathing look like?
- What happens to CO2 levels during exercise, are we offloading too much?
- What does “increased oxygen delivery” actually look like compared to sub-optimal oxygen delivery? Aerobic vs. anaerobic.
- Do we have any way to quantify CO2 tolerance right now? If so, normative values?
- Are people with hyperactive nervous system (anxiety, panic disorder, etc.) more likely to rely on anaerobic pathways quicker? (Low CO2 tolerance -> overbreathe -> low O2 delivery -> anaerobic?)

If you want a useable framework for these concepts, check out Pilar 4 in the Physiologic Flexibility Cert HERE as it is all on air- O2 and CO2.

Also check out these podcasts I've done in the past:

Interview with James Nestor, author of “Breath: The New Science of a Lost Art

Episode 182: REBROADCAST: Cranial Face Structures, Nasal Breathing, Orthodontics, Tongue Position, and More Unlikely Performance Limiters: Interview with Zac Cupples

Physiologic Reserve, Nasal Breathing, Stress, and James Cerbie interviews Dr Mike T and Dr Tommy Wood

Episode 197: The Ultimate Guide to Online Fitness Business Dos and Don'ts - An Interview with Chris and Eric Martinez

Tue, 21 Mar 2023 09:00:00 +0000

[5:20] What were some of the differences when going to online training vs. traditional?
[7:36] How online training has evolved
[15:07] Where Coaches Eric and Chris start when building an online program
[18:43] Coach Eric explains clients want HUV
[25:02] Setting boundaries
[33:58] 15-minute discovery calls
[36:08] Setting prices
[42:07] Setting up online assessments and check-ins
[51:03] Setting expectations and arranging payment
[55:17] Should you train someone in person before moving online?

Find Chris and Eric:

About Chris and Eric:

Chris and Eric are Business coaches and owners of "The Dynamic Fit Pros" where they help health and fitness coaches create more income, impact, influence, and independence in their coaching businesses. Along with being #1 International Best-Selling Authors, Podcasters, and Speakers.

Chris and Eric have worked with over 800 health & fitness coaches to help them build their online businesses and scale them. After investing in high level business mastermind’s groups, elite coaching days with business and marketing coaches, losing $250k in mistakes, and having an online business for the last 10 years Chris and Eric's mission now is to pass on their gifts and expertise to other fitness coaches.

Chris and Eric have also built a six -figure online fitness coaching business by the name of Dynamic Duo Training and have worked with thousands of people via online and in person to help them look better, feel better, perform better, and live a dynamic lifestyle through training, nutrition, mindset, personal development, and lifestyle practices.

As successful entrepreneurs themselves, Chris and Eric believe that everyone has the right to an abundant lifestyle, and the responsibility to help others have the same.

They practice what they preach on a daily basis and that’s to live a dynamic lifestyle, which in their eyes means to keep evolving in life, health, wealth, love, happiness, and to never live a static and complacent lifestyle. Be excited every morning and reach for the stars, you deserve it!

Episode 196: The Truth about Cold Water Immersion and Your Metabolism + The Phys Flex Cert is now open

mike@miketnelson.com (Jodie "Fabulous" Nelson, Suzie Glassman, Dr Mike T Nelson) — Mon, 20 Mar 2023 09:00:00 +0000

[1:13] Overview of the Physiologic Flexibility Certification
[5:53] How does CWI increase metabolism?
[6:44] Review of Google articles on CWI
[11:06] How much does metabolic rate increase?
[25:08] Where did the number 350% come from?
[32:15] What is the realistic rate of calories being burned?
[36:06] When is CWI useful?

References:

Greenwood, A., & Gillette, C. (2017). Effect of Cold Water Immersion on Metabolic Rate in Humans. International Journal of Kinesiology and Sports Science, 5(2), 1-6. doi:https://doi.org/10.7575/aiac.ijkss.v.5n.2p.1

Brisebois, Matthew Francis, thesis "Caloric expenditure during one exercise session following ACSM and CrossFit guidelines" 2014 URL https://twu-ir.tdl.org/handle/11274/4897

Brychta, R J, and K Y Chen. “Cold-induced thermogenesis in humans.” European journal of clinical nutrition vol. 71,3 (2017): 345-352. doi:10.1038/ejcn.2016.223

Eyolfson, D. A., Tikuisis, P., Xu, X., Weseen, G., & Giesbrecht, G. G. (2001). Measurement and prediction of peak shivering intensity in humans. Eur J Appl Physiol, 84(1-2), 100-106. doi:10.1007/s004210000329

Sramek, P., Simeckova, M., Jansky, L., Savlikova, J., & Vybiral, S. (2000). Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol, 81(5), 436-442. doi:10.1007/s004210050065

Episode 195: All about ketone supplements, the good, the bad, and the still unknown:An interview with Dr. Brianna Stubbs

Mon, 13 Mar 2023 09:00:00 +0000

[5:41] Keto bodies and their effects on ageing
[7:54] Research on ester supplementation on cyclists
[19:37] Where do ketones rank as a fuel source?
[26:35] Ketones and the liver
[35:53] Ketones and performance
[41:30] The types of ketone supplements and their brand names
[1:10:09} Do ketones have protective benefits for the brain?
[1:17:06] Work to improve taste and flavor
[1:21:50] Research on use of ketones during heart failure

Find Dr. Stubbs:

Twitter

About Dr. Stubbs:

Brianna Stubbs currently works at The Buck Institute for Research on Aging. Previously, she worked at HVMN Inc, San Francisco and was a visiting academic at the Department of Physiology, Anatomy and Genetics, University of Oxford. Brianna's research focusses on the metabolism and application of exogenous ketones.

Episode 194: The Pros and Cons of Psychedelic Compounds: an interview with Psychedelic Researcher Rebekah Senanayake

mike@miketnelson.com (Dr. Mike T Nelson) — Mon, 6 Mar 2023 10:00:00 +0000

[7:15] Intro to Rebekah's research on medicinal plants in Peru
[11:48] Differences and similarities with LSD and ayahuasca
[18:57] First steps in finding a guide
[22:44] What to consider
[24:28] Dr. Mike's experience
[31:42] Ayahuasca's components
[42:26] Advice for people new to the experience
[50:35] The brewing process
[54:52] What it would take to move toward legalization

Connect with Rebekah:

Twitter

About Rebekah:

Rebekah's research is interested in the relationship between culture, altered states of consciousness and health. She is currently investigating altered states of consciousness and ego dissolution.

Episode 193: My 5 Take Aways from the Raise the Bar Seminar 2023 in Dallas TX

mike@miketnelson.com (Jodie “Fabulous” Nelson, Suzie Glassman, Dr Mike T Nelson) — Sun, 5 Mar 2023 10:00:00 +0000

[2:19] Going to live events
[6:37] What more happens in person
[8:54] Talks I enjoyed
[13:11] Tips for running an online training business

Referenced links:

Flex Diet Podcast Episode 188: Why fitness seminars are worth the expense and how to make the most out of them: An interview with Ali Gilbert
Fitness Insider Newsletter
Gonzo Grip Training with Adam Glass
Physiological Flexibility Certification

Episode 192: Top 3 Kettlebell Exercises to Include in Your Exercise Routine: An interview with Mike Kurkowski from The Strength Connection

Mon, 27 Feb 2023 10:00:00 +0000

[3:33] How Mike got into kettlebells
[10:26] What kettlebells were first like
[13:26] Kettlebells during the pandemic
[19:51] How Mike trains people to use kettlebells in a workout
[29:09] Teaching the kettlebell swing
[35:04] A tip for kettlebell snatches
[41:25] Going back to the goal - what are you trying to achieve?
[47:01] Mike's top 3 kettlebell exercises
[51:36] Download Mike's e-book, "One Day Strength Challenge"

Connect with Mike:

About Mike:

"I’m Michael, Coach, Kettlebell Instructor, Intuitive Practitioner and Connector of Strength. My mission is to be a navigator to those who want anything but an average life find their path towards physical, mental, and spiritual strength."

Episode 191: Lessons from Lifting (to apply to your life and business) : An Interview with Brian Grasso

Tue, 21 Feb 2023 10:00:00 +0000

[3:59] Discipline as a skill
[8:29] Don't wait for motivation
[17:02] Research vs. experience
[20:33] Know what you're willing to sacrafice
[28:17] Over and under-estimating what you're capable of
[36:00] Recovery
[41:31] Predictive performance

Find Brian:

About Brian:

Brian founded and served as CEO for one of the largest fitness and sport education organizations in the world from 2002 – 2011. While working as a Performance Coach for Olympic, Professional and National Team athletes, Brian toured as a guest lecturer through New Zealand, Australia, Sweden, Italy, the Czech Republic, Ireland, Canada and the United States.

Episode 190: Let’s Get Woo Woo - From Physics To Scientific Testing To Exercise Performance with Ian Mitchell of Wizard Sciences

Tue, 14 Feb 2023 01:27:54 +0000

[6:37] Quantum biology and experiment design
[27:20] Asking the right questions
[35:36] Cognitive neuroscience
[50:19] Meditation
[1:02:10] Humans are drawn to extremes
[1:14:07] Wizard Sciences and solving specific problems

Connect with Ian:

Instagram Wizard Sciences
Instagram Ian Mitchell
Wizard Sciences 15% Product Discount, Note: this is not an affiliate link and i make no money on it, as i wanted to stay impartial. I would love to hear your data, though, so hit me up.

About Ian:

Ian is an inventor, scientist, biochemist, and founder of Wizard Sciences. At Wizard Sciences they work to develop groundbreaking supplements to help with brain function, anti-aging, and performance optimization. Ian has a wide array of milestones, including working with NASA astronauts and Olympic athletes to help optimize performance through his research and supplements to support human potential.

Episode 189: All you ever wanted to now about creatine supplementation and exercise with Dr. Creatine aka Dr. Scott Forbes

mike@miketnelson.com (Dr. Mike T Nelson) — Tue, 7 Feb 2023 02:00:00 +0000

[6:23] How Dr. Forbes became interested in creatine
[8:25] Research on L-arginine
[15:46] Creatine 101
[22:30} Should you consider bodyweight in creating dosing?
[32:10] Creatine and muscle gain
[39:27] Male/female comparisons
[52:04] Forms of creatine and the best kind to take
[5407] Creatine and the brain
[1:02:21] Potential risks and benefits
[1:05:09] Anything coming that compares to creatine?

Connect with Dr. Forbes:

About Dr. Forbes:

Dr. Scott Forbes’ primary interest is in sport science and has focused on various nutritional and training interventions to enhance athlete performance. In addition, he has expertise examining nutritional and exercise interventions for optimal muscle and brain health in older adults. He has worked as a personal trainer as well as an athlete consultant for several professional and varsity level sport teams.

Creatine Research:

Episode 188: Why fitness seminars are worth the expense and how to make the most out of them: An interview with Ali Gilbert

Mon, 30 Jan 2023 22:01:29 +0000

[11:22] Why should you go to a live event?
[22:39] Why the expense is worth it
[25:40] The energizing effect
[30:52] Making more progress is a short period of time
[38:39] Tips for talking to speakers
[44:47] Planning your year to spend wisely
[51:27] Where you can find Ali speaking

Connect with Ali:

Instagram: @thealigilbert

Website

Silverback Summit

Upcoming Conferences:

About Ali:

Ali graduated Springfield College in 2003 with a degree in exercise science. From there she worked for Velocity Sports Performance. She then began training people in her hometown of Greenwich, CT, which led her to specialize in golf fitness becoming a 2-time Golf Digest Top 50 Golf Fitness professional, as Greenwich had 9 golf clubs.

This brought her a primarily male clientele, and eventually landed her in the mens health arena. She lectures nationally and internationally on testosterone, TRT, and her approach to coaching men online. She has been featured in Muscle & Fitness, T-Nation, + various podcasts for her work in mens health. Certifications include CSCS, SFG, FMS, FRC, TPI.

Ali in her own words:

Hi, I’m Ali. I am a wife, dog mom, meathead, and I fucking love a good steak. And fast Jeeps. I normalize boner talk.

I help busy men get jacked, look great naked, optimize testosterone + conquer nutrition. I do this by helping guys sift through the bullshit and provide them with structure + a plan that works for their lifestyle.

I’m the one men hire when they have taken themselves as far as they can alone. I offer a highly unfiltered, truthful approach. I have coached thousands of attorneys, doctors, other coaches, CEO’s, executives, veterans, current military, and any dude looking to optimize his health.

I have a true passion for men’s health + have made it my life’s work to help dudes find the solutions to all their fitness nutrition + hormone needs.

Episode 187: Improving physical and mental strength: an Interview with Matt DesRoches from the Oxidative Potential Podcast

Mon, 23 Jan 2023 10:00:00 +0000

[6:07] How Matt got interested in physiology
[16:17] Why it's good to be wrong sometimes
[23:31] Matt on training grip
[33:17] Thinking about strength and how you actually get stronger
[45:31] Aging and longevity
[54:19] Matt on massage and handling stress
[1:07:59] Coaching and awareness
[1:10:45] Violent consistency
[1:28:10} Dealing with distractions
[1:36:02] MMA and UFC
[1:44:03] Planning for productivity

Find Matt:

Dr. Mike's Upcoming Conferences:

Referenced Links:

Episode 186: How the Myofascial System Affects Movement: An Interview with Lauri Nemetz

Mon, 16 Jan 2023 10:00:00 +0000

[4:34] Working in a cadaver lab and unexpected findings
[18:40] Asymmetry in the body and in professional athletes
[24:19] How we shape what's around us and what's around us shapes us
[32:10] Curiosity in life and movement
[40:37] The importance of making mistakes
[48:18] Flexion and extension
[52:39] Defining fascia
[56:48] Why fascia has been ignored
[1:06:21] Teaching origin and insertion
[1:22:52] Can fascia be changed structurally?
[1:30:31 Hands-on fascia work
[1:33:42] Can fascia hold emotions and memory?

Lauri's book:

The Myofascial System in Form and Movement

Valid for a 30% discount off a copy of The Myofascial System in Form and Movement for individuals located in US or CAN when pre/ordered through us.singingdragon.com

Use code: FORM30

Connect with Lauri:

About Lauri:

Lauri is an Adjunct Professor at Pace University (NY), Visiting Associate Professor Dept. of Physical Medicine and Rehabilitation Rush University Medical Center (Chicago), a licensed Creative Arts Therapist, a member of the American Association for Anatomy, a board-certified member of the Academy of Dance/Movement Therapists, a Yoga Alliance yoga teacher and education provider at the 500-hour level, a Stott Pilates instructor, certified yoga therapist (IAYT) and provider and former faculty for Anatomy Trains ® and Anatomy Trains ® Dissections.

She co-leads www.knmlabs.com and guests internationally for dissection projects including the Fascia Net Plastination Project. She is the author of The Myofascial System in Form and Movement (Handspring Publishing, Dec. 2022) and a contributor to The Anatomy of Yoga Coloring Book (Staugaard-Jones and Nemetz, North Atlantic books, 2022) as well as numerous articles. She has presented internationally including at Harvard Medical, Oxford University and at conferences for the American Association for Anatomy and more. Information available on www.wellnessbridge.com.

Episode 185: Are more top bodybuilders dying early? Extreme bodybuilding methods - risks and rewards: a conversation w/ Dr Guillermo Escalante

Tue, 10 Jan 2023 16:38:03 +0000

Listen to hear:

[6:10] Ways bros are ahead of physique science and ways they are behind
[12:46] What people don't know about pharmacology
[15:46] Diuretics and risk
[26:20] Has diuretic use increased?
[34:43] The push toward extremism and the subjectivity of judging
[42:49] Having the foundation matters
[51:26] Bodybuilders who died young and risk factors
[1:06:49] Cardiovascular training
[1:11:23] Dr. Escalante's advice

Connect with Dr. Escalante:

Referenced Links:

About Dr. Escalante

From Dr. Escalante's website:

Dr. Escalante is currently a Professor of Kinesiology and Dean Fellow for the College of Natural Sciences at California State University, San Bernardino. He is a scholar in the areas of exercise science, sports nutrition, and sports medicine. His research interests include sports nutrition/supplementation, body composition assessment, physique enhancement, and sports injury prevention/rehabilitation. Dr. Escalante has over 52 peer-reviewed publications and abstracts in the fields of exercise science, sports nutrition, sports medicine, and kinesiology. He regularly presents at regional, national, and international conferences on his research and serves as a sports nutrition/exercise science consultant to various companies in the health/fitness/sports supplement space. Additionally, he has served as an expert witness in the areas of sports nutrition and sports medicine. Dr. Escalante has secured over $150,000 of internal funding to support his teaching and research as well as over $5 million in external funding as principal investigator or co-investigator through various businesses and agencies, inclusive of the US Department of Education and the US Department of Veteran Affairs.

Dr. Escalante holds a BS in Athletic Training with a Biology minor and an MBA with concentrations in Marketing and Healthcare Management from the University of La Verne. He also received a Doctor of Science in Athletic Training from Rocky Mountain University of Health Professions and is certified as an athletic trainer through the National Athletic Trainer’s Association (NATA), a strength and conditioning specialist through the National Strength and Conditioning Association (NSCA), and as a Sports Nutritionist through the International Society of Sports Nutrition (ISSN). In 2021, Dr. Escalante became one of only 36 fellows (out 36,000+ members) of the ISSN for his contributions in the field of sport nutrition. Dr. Escalante is an active member of the NATA, NSCA, and the ISSN. He serves as a reviewer and associate editor for the Journal of the International Society of Sports Nutrition (JISSN), is the chair of the NSCA Bodybuilding and Fitness Special Interest Group, and is on the executive board for the NSCA Nutrition and Metabolism Special Interest Group. He also serves as a reviewer for 8 major journals including the Journal of Strength and Conditioning Research and the British Journal of Nutrition.

Dr. Escalante also has over 50 publications in mainstream fitness magazines and websites including Muscle & Fitness, Muscle & Fitness Hers, Bodybuilding.com, Muscular Development, and MuscleMag International Magazine. He has appeared on television, radio shows, and podcasts discussing fitness, health, bodybuilding, and performance enhancement drugs. He has been a competitive bodybuilder since 2000, a bodybuilding/physique coach since 2004, and was a bodybuilding judge and/or sports medicine provider for MuscleContest International from 2010-2019.

Dr. Escalante is an instructor with the Kaiser Permanente Post-Doctoral Physical Therapy Orthopedic and Sports Fellowship programs where he teaches post-doctoral physical therapy fellows sports nutrition and practical applications of exercise science for sports performance enhancement. He was also an instructor to third year Doctor of Physical Therapy students at Western University of Health Professions between 2004-2018.

Prior to going into higher level education, Dr. Escalante owned and operated an outpatient orthopedic physical therapy and personal training business for 18 years and was an owner/operator of 2 World Gym franchises. He also served as interim head athletic trainer for East Los Angeles Community College, was a fitness/health consultant for the US Department of Defense, and was the Chief Operating Officer and Sports Medicine Coordinator for a large physical therapy/sports medicine practice in Southern California. Over the course of his 20+ year career, Dr. Escalante has had the opportunity to train, treat, coach, and/or consult with thousands of athletes and non-athletes alike inclusive of professional athletes in the NFL, MLB, NBA, LPGA, Olympians, and IFBB bodybuilders/physique competitors.

Dr. Escalante prides himself in his commitment to life-long learning and professional development. When he is not reading, researching, writing, or teaching, you can find him in the gym working out, walking his dogs, in the kitchen making delicious nutritious food, riding his Harley, and enjoying time with his wife and family traveling or watching TV at home. Dr. Escalante also enjoys singing under his alter-ego “Gil” and is working on his skills in stand-up comedy.

Episode 184: #1 Training Mistake for Fat Loss And Flex Diet Cert Is Closing

mike@miketnelson.com (Dr. Mike T Nelson) — Mon, 9 Jan 2023 18:12:06 +0000

Also, the Flex Diet Cert is closing tonight, Monday Jan 9, 2023 at midnight PST

Go to http://www.flexdiet.com to still enroll if you are listening today; or you can still get on the wait list there on Jan 10 or after.

Episode 183: My Fitness Prediction for 2023 and The Flex Diet Cert is now OPEN

mike@miketnelson.com (Dr Mike T Nelson) — Tue, 3 Jan 2023 19:07:57 +0000

For the Flex Diet Cert, go to

http://www.flexdiet.com for all the details

Episode 182: REBROADCAST: Cranial Face Structures, Nasal Breathing, Orthodontics, Tongue Position, and More Unlikely Performance Limiters: Interview with Zac Cupples

Tue, 27 Dec 2022 00:06:43 +0000

[7:49 How Jodie avoided dentures
[10:57] Zac’s background and how he got into this field
[19:43] What proper mouth structure should be
[20:36] The connection between sleep and mouth structure
[23:41] The connection between ADHD and other behavior issues and airway
[34:22] What to ask for with a sleep study
[51;39] Addressing oral posture sooner rather than later
[55:20] How much can you change
[1:04:35] Recommendations on what to do and where to go

Find Zac:

Isleephst.com (hst10 - 10% discount code): get the Watch-PAT 1.
zaccupples.com

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is currently closed, but you can sign up to be notified when the course opens again.

Flex Diet Podcast Episode 181: Rebroadcast - Testosterone, Muscle Mass, Cortisol, Collagen for Soft Tissue Repair an Interview with Dr Keith Baar

Mon, 19 Dec 2022 10:00:00 +0000

[7:25] Dr. Baar's background
[11:36] Testosterone and performance
[15:31] Females, stress and muscle mass
[24:11] Volume for size and strength
[31:38} Frequency and intensity exercise research
[37:43] How Dr. Baar got interested in collagen
[44:45] Downstream effects of collagen
[48:58] Collagen dosing
[56:27} Collagen for gen pop gym-goers

Find Dr. Baar:

https://health.ucdavis.edu/physiology/faculty/baar.html

References:

Baar K. (2014). Using molecular biology to maximize concurrent training. Sports medicine (Auckland, N.Z.), 44 Suppl 2(Suppl 2), S117–S125. https://doi.org/10.1007/s40279-014-0252-0

Baar K. Stress Relaxation and Targeted Nutrition to Treat Patellar Tendinopathy. Int J Sport Nutr Exerc Metab. 2019 Jul 1;29(4):453–457. doi: 10.1123/ijsnem.2018-0231. PMID: 30299199.

Davidyan A, Pathak S, Baar K, Bodine SC. Maintenance of muscle mass in adult male mice is independent of testosterone. PLoS One. 2021 Mar 25;16(3):e0240278. doi: 10.1371/journal.pone.0240278. PMID: 33764986; PMCID: PMC7993603.

Halson, S. L., Shaw, G., Versey, N., Miller, D. J., Sargent, C., Roach, G. D., . . . Baar, K. (2020). Optimisation and Validation of a Nutritional Intervention to Enhance Sleep Quality and Quantity. Nutrients, 12(9). doi:10.3390/nu12092579

Jerger, S., Centner, C., Lauber, B., Seynnes, O., Sohnius, T., Jendricke, P., . . . König, D. (2022). Effects of specific collagen peptide supplementation combined with resistance training on Achilles tendon properties. Scand J Med Sci Sports. doi:10.1111/sms.14164

Lis DM, Baar K. Effects of Different Vitamin C-Enriched Collagen Derivatives on Collagen Synthesis. Int J Sport Nutr Exerc Metab. 2019 Sep 1;29(5):526-531. doi: 10.1123/ijsnem.2018-0385. PMID: 30859848.

Lis DM, Jordan M, Lipuma T, Smith T, Schaal K, Baar K. Collagen and Vitamin C Supplementation Increases Lower Limb Rate of Force Development. Int J Sport Nutr Exerc Metab. 2022 Mar 1;32(2):65-73. doi: 10.1123/ijsnem.2020-0313. Epub 2021 Nov 22. PMID: 34808597.

Langer, H. T., West, D., Senden, J., Spuler, S., van Loon, L. J. C., & Baar, K. (2022). Myofibrillar protein synthesis rates are increased in chronically exercised skeletal muscle despite decreased anabolic signaling. Sci Rep, 12(1), 7553. doi:10.1038/s41598-022-11621-x

Paxton JZ, Grover LM, Baar K. Engineering an in vitro model of a functional ligament from bone to bone. Tissue Eng Part A. 2010 Nov;16(11):3515-25. doi: 10.1089/ten.TEA.2010.0039. Epub 2010 Aug 28. PMID: 20593972.

Pechanec, M. Y., Boyd, T. N., Baar, K., & Mienaltowski, M. J. (2020). Adding exogenous biglycan or decorin improves tendon formation for equine peritenon and tendon proper cells in vitro. BMC Musculoskelet Disord, 21(1), 627. doi:10.1186/s12891-020-03650-2

Steffen, D., Mienaltowski, M. J., & Baar, K. (2022). Scleraxis and collagen I expression increase following pilot isometric loading experiments in a rodent model of patellar tendinopathy. Matrix Biol, 109, 34-48. doi:10.1016/j.matbio.2022.03.006

Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American journal of clinical nutrition, 105(1), 136–143. https://doi.org/10.3945/ajcn.116.138594

Episode 180: Rebroadcast - Fitness writer and online physique coach Bryan Krahn talks fitness training

Mon, 12 Dec 2022 19:34:47 +0000

Listen in to hear:

[20:29] Do you conduct weekly check-ins?
[37:34] Constrained energy hypothesis
[1:10:04] Learn not to work through pain
[1:13:14] One-arm dumbbell row from split stance
[1:16:01] Landmine row on the floor
[1:17:35] Favorite lifts
[1:18:33] How do you define cluster training?
[1:37:20] Where can people find more about you?

Find Bryan:

Instagram: @bryankrahn
website.

About Bryan:

From Bryan's website: I’m a personal trainer, fitness writer, blogger, and online physique coach.

I specialize in helping make ordinary bodies look incredible.

I’m also a “semi-serious physique athlete,” meaning that I enjoy building a lean, muscular, aesthetic body but stop short of competing. I build my body for me — because I love it, it’s healthy, and because I can. It’s an incredible privilege. It also helps make me a better coach.

Flex Diet Podcast Sponsor

Episode 179: Challenging the fitness status quo for better health and movement with Andrew Heffernan

Mon, 5 Dec 2022 10:00:00 +0000

Listen to hear:

[2:02] About Andrew and the Feldenkrais Method
[11:15] The value of super low intensity
[18:42] Tabata study and zone two cardio
[30:06] What happens when you work the body at a high-level for a long time
[36:57] Working for efortlessness
[42:32} The body's desire for efficiency
[53:23] Outtakes

Connect with Andrew:

Instagram
Email: andrewheffernan@aol.com

About Andrew

Andrew Heffernan, CSCS is a Los-Angeles based fitness trainer, author, and athlete. Since 2003, he has trained everyone from actors and high-level athletes to business professionals and Hollywood luminaries. His balanced approach prioritizes helping people feel their best as they pursue higher levels of strength, performance, and body composition.

In 2013, Andrew certified in The Feldenkrais Method, a powerful tool for improving recovery, relieving stress and pain, and improving performance. He has written or co-authored five books on fitness, including THE EXERCISE CURE, 7-MINUTE WORKOUTS, and FAT LOSS OVER 40 (forthcoming), as well as hundreds of articles on fitness for outlets like MEN’S HEALTH, EXPERIENCE LIFE, ONNIT.COM, and OPENFIT.COM, three of which have won major awards.

A lifelong athlete, Andrew has competed as a triathlete and obstacle course racer, and recently was a top-five finisher in his age bracket at the 2022 DEKA World Championships.

Episode 178: Rebroadcast - Insulin and Glucose Myths & more with Dr Tommy Wood

Tue, 29 Nov 2022 16:25:44 +0000

Listen in to hear:

[6:21] Dr Wood's carnivore diet experiment
[9:38] The commonly accepted theory of glucose and insulin
[12:02] Insulin and the liver
[15:28] Blood sugar
[18:43] Healthy fat tissue as a metabolic buffer
[20:56] Fasted cardio, carbs, and the insulin switch
[29:01} Helpful blood tests

Find Dr. Wood

About Dr. Wood

Dr. Tommy Wood is a UK-trained MD with a PhD in physiology and neuroscience. He received an undergraduate degree in biochemistry from the University of Cambridge before attending medical school at the University of Oxford.

After working as a junior doctor in central London, he moved to Norway for his PhD work and then to the University of Washington as a postdoc, where he’s now an Assistant Professor of Pediatrics.

Tommy’s work and research interests include the physiological and metabolic responses to brain injury and how that impacts brain health across the lifespan, as well as developing easily-accessible methods with which to track health, performance, and longevity in both elite athletes and the general population.

Episode 177: Training Principles from Gonzo Grip Strength with Adam Glass and Dr Mike T Nelson

Mon, 21 Nov 2022 15:24:18 +0000

Listen in to hear:

[2:20] Why grip training is important
[7:41] Defining your goals and writing them down
[10:18] Determining the roadmap
[12:11] What happens when training to failure
[16:06] Adam defines a key marker for performance

Find Adam

Flex Diet Podcast Sponsor

This podcast is brought to you by the new product Adam and I developed for grip strength. Go to www.gonzogripstrength.com to find out more.

Episode 176: Metabolic Flexibility, Goal-Setting, and Violent Consistency with Adam Glass

Mon, 14 Nov 2022 10:00:00 +0000

Listen in to hear:

[1:50] Adam discusses why trainers need to go through fat loss to better serve their clients
[7:32] Why losing weight doesn't solve all your problems
[10:12} What is a healthy amount of body fat?
[16:33] What comes after you hit your goal?
[23:29] The art of goal setting
[28:25} Violent consistency

Find Adam

Flex Diet Podcast Sponsor

This conversation is brought to you by my Daily Fitness Insider newsletter. Sign up at www.miketnelson.com for daily insights on health, nutrition, training, and much more. For more on my new grip product with Adam Glass, go to www.bettergripstrength.com to find out more.

Episode 175: Gonzo Grip Strength and Training Philosophy with Grip Strength Athlete Adam Glass

Mon, 7 Nov 2022 10:00:00 +0000

Listen in to hear:

[5:15] Narrowing down your priorities
[9:30] How Adam warms up
[14:55] Why knowing exactly what you want leads to better training
[18:56] Adam's experience with arm wrestling
[25:23] Mike and Adam's experience at a grip competition in Finland
[34:32] Why training wrist and hand strength makes everything stronger
[40:12] Why spring grippers won't strengthen your grip
[52:25] Tactics for training grip
[56:21] Adam and Mike discuss their new product

Find Adam

Flex Diet Podcast Sponsor

This podcast is brought to you by the new product Adam and I developed for grip strength. Go to www.bettergripstrength.com to find out more.

Episode 174: My Top 2 Forgotten Methods for Increasing Strength: Aerobic Training and Grip Strength

mike@miketnelson.com (Dr Mike T Nelson, Jodie "Fabulous" Nelson, Suzie Glassman) — Tue, 1 Nov 2022 09:00:00 +0000

Listen in for more on:

[2:07] My #1 forgotten method to increase strength
[4:12} How VO2 max can limit your lifting capacity
[8:10] How to test your VO2 max without fancy equipment
[12:09] How to improve VO2 max
[18:48] My #2 forgotten method to increase strength
[21:07] Basic tasks to increase grip strength
[29:10] Longevity and grip strength

VO2 max test calculators

Episode 173: High-Level Nutrition and Programming for Fat Loss: Dr. Pat Davidson with Dr. Mike T Nelson

Mon, 24 Oct 2022 09:00:00 +0000

Listen to hear:

[4:52] Travel, fatigue, stress, and immunity
[11:33] Any rules for traveling?
[13:54] Dr. Davidson discusses his aggressive fat loss phase
[17:33] Dr. Mike asks: "How much of the setting up, especially the fat loss phase, do you think is related to your personality?"
[23:09} Weight training during fat loss
[34:40] Lower rep training in a caloric surplus?
[44:05] How science is always evolving
[56:56} Time-tested methods
[1:13:33] Dr. Davidson's obsession with maintenance

Connect with Dr. Pat Davidson:

About Pat

Pat Davidson, Ph.D., is an independent trainer, consultant, author, and lecturer in NYC. Pat is the former Director of Training Methodology and Continuing Education for Peak Performance, and former Professor of Exercise Science at Springfield College and Brooklyn College. Pat is also a former 175-pound strongman competitor who finished in the top 10 in the U.S. twice, competed in two World Championships, and finished in the top 10 in the world once. Pat is interested in all realms of human organism improvement, and is relentless in pursuing education.

Episode 172: Training, Nutrition and Inspiration for the Younger Athlete: Zach Even-Esh with Dr Mike T Nelson

Mon, 17 Oct 2022 09:00:00 +0000

Listen to hear:

[14:40] How Zach instructs high school athletes to eat
[19:53] Why are young kids looking so unhealthy?
[20:44] How parents are confused about nutrition
[25:55] Knowing where you food comes from
[33:00] Building the right environment for kids
[37:45] Functional training and bodybuilding for teens
[45:11] National High School Coaches Association
[50:26] Promoting what's good for you

Connect with Zach:

About Zach

Zach Even-Esh is one of the leading authorities in the strength & conditioning field today. Zach started The Underground Strength Gym in 2002 and has been coaching & consulting with Adults to Tier 1 Military, Youth Athletes to D1 Athletes and Garage Gym lifters from all around the world. Zach is also the Author of The Encyclopedia of Underground Strength.

Episode 171: Zone 2 Cardio, POTS syndrome, and low blood pressure: Ask Me Anything with Dr. Mike T Nelson

mike@miketnelson.com (Jodie “Fabulous” Nelson, Suzie Glassman, Dr Mike T Nelson) — Mon, 10 Oct 2022 09:00:00 +0000

Listen in to hear my answers:

[2:30] Question 1: At what point does zone 2/3 cardio become like beating a dead horse?
[12:30] Question 2: How would you recommend to train clients with ‘long haul covid’ more specifically postural orthostatic tachycardia syndrome? (POTS) is a condition that affects blood flow?
[23:54] Question 3: How do you deal with low blood pressure and exercise?

More Ask Me Anything on the Flex Diet Podcast:

Flex Diet Podcast Episode 170: Reverse Dieting, Lumen for Better Metabolic Flexibility, and Sports Supplements: Ask Me Anything with Dr. Mike T Nelson

Flex Diet Podcast Episode 160: Ask Me Anything (AMA) – NMN and NR, Metal Music, and How To Increase Heart Rate Variability with Dr Mike T Nelson

Submit an Ask Me Anything Question here.

Flex Diet Sponsor:

This podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery and to join the waitlist to be notified when enrollment o

Episode 170: Reverse Dieting, Lumen for Better Metabolic Flexibility, and Sports Supplements: Ask Me Anything with Dr. Mike T Nelson

mike@miketnelson.com (Dr Mike T Nelson, Jodie “Fabulous” Nelson, Suzie Glassman) — Mon, 3 Oct 2022 21:57:31 +0000

Listen in to hear my answers:

[2:52] Question 1: How do you deal with clients who've spent years eating low calories?
[13:00] Question 2: Is there any evidence that the Lumen device to measure your metabolism is useful or correct?
[26:49] Question 3 from Mario: How do you decide whether to trust a supplement brand?

More Ask Me Anything on the Flex Diet Podcast:

Flex Diet Podcast Episode 160: Ask Me Anything (AMA) – NMN and NR, Metal Music, and How To Increase Heart Rate Variability with Dr Mike T Nelson

Submit an Ask Me Anything Question here.

Flex Diet Sponsor:

This podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery and to join the waitlist to be notified when enrollment opens.

Episode 169: Learning to take Your Foot Off the Gas When Fitness Is Your Entire Identity - An Interview with Dr. Danielle McGinnis by Dr. Mike T Nelson

Tue, 27 Sep 2022 22:46:41 +0000

Timestamps: Listen in to learn more about:

[6:39] Dr. Dee explains her background
[16:55] Coming out of the "foot-on-the-gas" state
[23:14] Being okay with just being in the process
[29:22] Dr. Dee's thoughts on choosing to do hard things
[35:30] Managing the parasympathetic and sympathetic responses
[51:00] The concept of expansion and contraction in the body
[57:55] Learning to trust and surrender in the process
[1:02:57] Dr. Dee's transformative Costa Rica experience
[1:15:46] Where to find Dr. Dee

Connect with Dr. Dee

Website: https://www.drdaniellemcginnis.com/
Instagram: @drdaniellemcginnis

About Dr. Dee in her own words

I help individuals tune into the psyche's unspoken voice in order to help them navigate difficult transitions and integrate past experiences of trauma in order to provoke the soul's movement.

I’m an archetypal embodiment practitioner.

I have my Master's degree in Depth Psychology with an emphasis in Jungian and Archetypal studies and I am currently continuing my masters education into my third year as a PhD student at Pacifica Graduate Institute.

I am also an advanced level Somatic Experiencing Practitioner student, Doctor of Physical Therapy, and host of The Embodied Podcast.

I’m a light hearted introvert who loves to explore the mysteries of the unconscious psyche.

I am here in the cosmic soup with you and I have dedicated my life to the exploration and construction of the bridges between science and the sacred, the inner and outer, and the mind and body.

Flex Diet Podcast Sponsor

This podcast is brought to you by heartratevariability.net. I've opened my course on heart rate variability for a limited time only. It's open now through September 30th, this Friday, 2022 at midnight. Register if you're looking for a way to measure your stress, to determine lifestyle factors, and to find how you can train and still recover.

If you're outside the enrollment window, you can still go to heartratevariability.net for more information and to sign up for the waitlist.

For more on this topic:

Flex Diet Podcast Episode 111: My Plant Medicine Experience with Ayahuasca and Kambo in Costa Rica

Flex Diet Podcast Episode 154: Managing High Stress Situations and Growing from Trauma with Kristina Hoyer

Flex Diet Podcast Episode S2_47: Tools to Down-Regulate in Response to Stress, an Interview with Rick Alexander

The Special Forces Experience

Episode 168: All About Testosterone - From Training To Lifestyle and More: Ali Gilbert with Dr. Mike T Nelson

Mon, 19 Sep 2022 19:18:24 +0000

Timestamps - Listen in to learn more about:

[6:47] Ali's experience with Perform Better training seminars.
[11:36] Ali's most recent talk on "The Metabolic Male"
[14:36] Reasons men's testosterone levels are trending lower
[23:00] Ali's actionable tips related to training?
[30:19] Ali's first steps when training an new client
[43:08] Ali's thoughts on whether online trainers should have in-person experience
[46:06] What are the big nutrition items related to hormones and body composition?
[57:44] How does someone know if they are eligible for TRT
[1:11:12} Where to find more from Ali

Connect with Ali:

Instagram: @thealigilbert

Website to launch in the next few months: Aligilbert.com

About Ali:

Ali in her own words:

Hi, I’m Ali. I am a wife, dog mom, meathead, and I fucking love a good steak. And fast Jeeps. I normalize boner talk.

I have a true passion for men’s health + have made it my life’s work to help dudes find the solutions to all their fitness nutrition + hormone needs.

Episode 167: The Physiologic and Psychologic Benefit of Doing Hard Things: Akshay Nanavati of Fearvana with Dr Mike T Nelson

Mon, 12 Sep 2022 00:15:54 +0000

Timestamps: Listen in to learn more about:

[4:30] Akshay's recent Iceland expedition
[6:50] How he keeps his mind from going in a downward spiral when things get hard
[14:51] The duality of fear and nirvana
[19:26] How Akshay spent 10 days in utter darkness
[29:39] Learning to accept the unkowns
[34:10] Akshay's thoughts on psychedlics to guide enlightenment
[41:00] Developing a positive relationship with suffering
[43:45] Progress and the development of new problems
[45:59} Ways to suffer better
[54:54] Praising effort not the result
[1:00:27] The work lies in the day-to-day
[1:03:06] Akshay's next adventure in Antartica

Connect with Akshay

Website: Fearvana

Instagram: @fearvana

Akshay's book: "Fearvana: The Revolutionary Science of How to Turn Fear Into Health, Wealth and Happiness."

About Akshay from Fearvana.com:

After moving to Austin, Texas from Bombay, Bangalore and Singapore, I overcame a lifestyle of drug addiction that killed two of my friends in high school. When I then decided to join the United States Marine Corps, two doctors told me that boot camp would kill me, thanks to a blood disorder I was born with. But I wasn’t about to let that stop me. Not only did I complete boot camp (with a twisted ankle, no less), but I was chosen as the honor graduate in Infantry school and went on to spend 7 months in Iraq where my job was to walk in front of our vehicle convoys to find explosives before they could destroy our vehicles.

That was just the beginning of my understanding of the positive power of fear and struggle. In 2012, I left a comfortable corporate job to drag a 190-pound sled 350-miles across the world’s second largest polar ice cap for a month. I’ve swam through underwater caves, almost been killed by a falling boulder while glacier caving, experienced severe altitude sickness while climbing in the Himalayas, and suffered through heat exhaustion while running across countries. But my greatest struggle came many years after the war. I was diagnosed with post-traumatic stress disorder (PTSD), and consequently struggled with depression and alcohol addiction that drove me to the brink of suicide. I then spent years studying neuroscience, psychology and spirituality to not only heal my own brain, but figure out what does it take to live a happy, succesful and meaningful life.

That is when I rejected the label of PTSD assigned to me and created a new one – Fearvana. I define Fearvana as the bliss that results from engaging our fears to pursue our own worthy struggle. I then wrote a book about the concept called “Fearvana: The Revolutionary Science of How to Turn Fear Into Health, Wealth and Happiness.”

Flex Diet Podcast Sponsor

For more on this topic:

Human Outliers Podcast: Keto & 2700 km Through Antarctica - Akshay Nanavati & Dr. Mike Nelson - Episode 282

Aubrey Marcus Podcast: Akshay Nanavati On The Advantage of Fear | AMP #234

Special Forces Experience: Pilgrimage in Costa Rica (plant medicine and more)

Flex Diet Podcast Episode 111: My Plan Medicine Experience with Ayahuasca and Kambo in Costa Rica

Episode 166: Phys Flex Cert is OPEN now, My Cold Water Immersion Experiences

Mon, 5 Sep 2022 10:00:00 +0000

[1:16] Overview of the Physiologic Flexibility Certification Course
[5:36] Special bonus podcast coming up
[7:15] My experience with cold water immersion
[12:15] Cold water immersion and hypertrophy
[17:10] What is limbic friction?
[19:00] Benefits and drawbacks

Bonus

Get my FREE guide to learn how to build your own cold water immersion using a freezer.

Flex Diet Podcast Sponsor

Episode 165: Health, Sports Performance and Longevity Medicine: Dr Rick Cohen with Dr. Mike T Nelson

Mon, 29 Aug 2022 23:07:16 +0000

Timestamps: Listen in to learn more about:

[6:35] Dr. Cohen's philosophical "aha" moment
[13:00] What is the cause of age-related decline
[28:03] How do you prioritize health aspects that increase longevity
[35:00] The role of mTOR, AMPK, and fasting
[39:04] The importance of breath and sleep
[41:12] Dr. Cohen's experiments with the LiveO2 system
[49:09] How Dr. Mike's theories of metabolic and physiologic flexibility fit in with Dr. Cohen's experience
[59:28] Fasting, mTOR, sarcopenia, and research
[1:07:05] What would Dr Cohen try to target in terms of increasing longevity?

Connect with Dr. Cohen

Website: Pure Clean Performance
Email: rick@purecleanperformance.com

Guest Bio

Dr. Rick Cohen, M.D. is a leading authority in the fields of nutrition, sports performance and longevity medicine. He received his undergraduate degree in Biomedical Engineering with honors of distinction from Duke University in Durham, North Carolina and his medical degree from Hahnemann Medical University in Philadelphia, Pennsylvania.

Over the past 20 years, Rick has used his knowledge to create innovative health and performance protocols and specially-formulated nutritional products to bring thousands of sport enthusiasts and elite athletes to higher levels of performance. Rick’s passion for athletics extends beyond his work; in fact, it is a major part of his personal life satisfaction and well-being. He played ice hockey in college and competed on the world stage in the sport of luge, his wife is a nationally-ranked triathlete and his kids both were college athletes. So he personally understands how frustrating it can be to balance family, career, and an athletic passion. That experience is exactly what led him to create PureClean Performance.

Flex Diet Podcast Sponsor

For more on this topic check out:

Episode 164: How to use diagnostic testing to improve your metabolic health: An Interview with Sam Miller

Mon, 22 Aug 2022 18:56:26 +0000

Sam's background
Metabolic testing
- What's the purpose?
- What's the benefit of having the information?
What health markers should we pay attention to?
Calorie tracking
Weight measurements
What tests are useful
Interpreting results
Fasting insulin vs. C Peptide
Thoughts on testosterone levels
Other tests Sam uses
What happens when things don't add up?
GI tests
Anything new on the horizon?
FInd Sam Miller on IG
Sam Miller Science
Sam Miller Science Podcast on iTunes

Episode 163: Paul "the Iron Intern" Buono Interviews Dr Mike T Nelson About Cardio, Programming, and Autoimmune Athletes

Tue, 16 Aug 2022 22:47:41 +0000

Intro to Paul -
How do you program intensity (zones one to five?
How do you program fasted cardio?
How long does a session need to be for V02 max to improvement?
What do you have clients do on days they're not doing resistance training?
How do you manage training monotony (especially with endurance athletes who are training for an event)
Measuring recovery and the biometric method
Working with athletes who have autoimmune issues
Violent consistency and the basics
Find Paul on IG or on his website

Episode 162: Aaron Rodgers ayahuasca retreat, performance, and research - a solocast by Dr Mike T Nelson

Tue, 9 Aug 2022 19:39:38 +0000

"Aaron Rodgers Says Use of Psychedelic Helped Him Earn Recent MVPs" - USA Today
- My thoughts on the article
- Podcast Aubrey Marcus
What is ayahuasca?
Ergogenic benefit?
Long-term benefits?
How does ayahuasca work?
Potential downsides?
What is pharmahuasca?
Aaron Rodgers goes deeper on ayahuasca experiences, family feud

This episode of the Flex Diet Podcast is brought to you by the Mike T Nelson website. Go to miketnelson.com to find articles, podcasts, and free giveaways on things like "Should you keto?" and access to my daily fitness insider newsletter.

Flex Diet Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica

References

Brito-da-Costa AM, Dias-da-Silva D, Gomes NGM, Dinis-Oliveira RJ, Madureira-Carvalho Á. Toxicokinetics and Toxicodynamics of Ayahuasca Alkaloids N,N-Dimethyltryptamine (DMT), Harmine, Harmaline and Tetrahydroharmine: Clinical and Forensic Impact. Pharmaceuticals (Basel). 2020 Oct 23;13(11):334. doi: 10.3390/ph13110334. PMID: 33114119; PMCID: PMC7690791.

Callaway JC, McKenna DJ, Grob CS, Brito GS, Raymon LP, Poland RE, Andrade EN, Andrade EO, Mash DC. Pharmacokinetics of Hoasca alkaloids in healthy humans. J Ethnopharmacol. 1999 Jun;65(3):243-56. doi: 10.1016/s0378-8741(98)00168-8. PMID: 10404423.

Colaço CS, Alves SS, Nolli LM, Pinheiro WO, de Oliveira DGR, Santos BWL, Pic-Taylor A, Mortari MR, Caldas ED. Toxicity of ayahuasca after 28 days daily exposure and effects on monoamines and brain-derived neurotrophic factor (BDNF) in brain of Wistar rats. Metab Brain Dis. 2020 Jun;35(5):739-751. doi: 10.1007/s11011-020-00547-w. Epub 2020 Feb 27. Erratum in: Metab Brain Dis. 2021 Dec;36(8):2603-2604. PMID: 32103409.

Dos Santos RG, Bouso JC, Hallak JEC. Ayahuasca, dimethyltryptamine, and psychosis: a systematic review of human studies. Ther Adv Psychopharmacol. 2017 Apr;7(4):141-157. doi: 10.1177/2045125316689030. Epub 2017 Feb 23. PMID: 28540034; PMCID: PMC5433617.

McKenna DJ, Towers GH, Abbott F. Monoamine oxidase inhibitors in South American hallucinogenic plants: tryptamine and beta-carboline constituents of ayahuasca. J Ethnopharmacol. 1984 Apr;10(2):195-223. doi: 10.1016/0378-8741(84)90003-5. PMID: 6587171.

Osório Fde L, Sanches RF, Macedo LR, Santos RG, Maia-de-Oliveira JP, Wichert-Ana L, Araujo DB, Riba J, Crippa JA, Hallak JE. Antidepressant effects of a single dose of ayahuasca in patients with recurrent depression: a preliminary report. Braz J Psychiatry. 2015 Jan-Mar;37(1):13-20. doi: 10.1590/1516-4446-2014-1496. PMID: 25806551.

Palhano-Fontes F, Barreto D, Onias H, Andrade KC, Novaes MM, Pessoa JA, Mota-Rolim SA, Osório FL, Sanches R, Dos Santos RG, Tófoli LF, de Oliveira Silveira G, Yonamine M, Riba J, Santos FR, Silva-Junior AA, Alchieri JC, Galvão-Coelho NL, Lobão-Soares B, Hallak JEC, Arcoverde E, Maia-de-Oliveira JP, Araújo DB. Rapid antidepressant effects of the psychedelic ayahuasca in treatment-resistant depression: a randomized placebo-controlled trial. Psychol Med. 2019 Mar;49(4):655-663. doi: 10.1017/S0033291718001356. Epub 2018 Jun 15. PMID: 29903051; PMCID: PMC6378413.

Palhano-Fontes F, Soares BL, Galvão-Coelho NL, Arcoverde E, Araujo DB. Ayahuasca for the Treatment of Depression. Curr Top Behav Neurosci. 2021 Nov 11. doi: 10.1007/7854_2021_277. Epub ahead of print. PMID: 34761362.

Rivier, L., & Lindgren, J. E. (1972). “Ayahuasca,” the South American hallucinogenic drink: An ethnobotanical and chemical investigation. Economic Botany, 26(2), 101-129.

Sanches RF, de Lima Osório F, Dos Santos RG, Macedo LR, Maia-de-Oliveira JP, Wichert-Ana L, de Araujo DB, Riba J, Crippa JA, Hallak JE. Antidepressant Effects of a Single Dose of Ayahuasca in Patients With Recurrent Depression: A SPECT Study. J Clin Psychopharmacol. 2016 Feb;36(1):77-81. doi: 10.1097/JCP.0000000000000436. PMID: 26650973.

Winstock AR, Kaar S, Borschmann R. Dimethyltryptamine (DMT): prevalence, user characteristics and abuse liability in a large global sample. J Psychopharmacol. 2014 Jan;28(1):49-54. doi: 10.1177/0269881113513852. Epub 2013 Nov 27. PMID: 24284475.

Disclaimer

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents here should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. This is for entertainment purpose only. Psychedelics are classified as Schedule 1 Controlled Substances by the DEA, and not approved by the FDA for any accepted medical use or prescription.

Episode 161: Muscle hypertrophy, exercise selection, and nutrient timing, an interview with Dr Chester Soko

Tue, 2 Aug 2022 15:34:18 +0000

Intro to Dr. Soko and his dissertation and post-doc work
How Dr. Soko measures recovery in his athletes
Tracking muscle damage and strength gains
Pre-social media physiques
Where to look for quality advice
Blending PubMed and practicality
Dr. Soko's thoughts on nutrient timing
Dr. Soko's thoughts on cortisol and training
Metabolic flexibility
Dr. Soko on IG: @dr_soko

Referenced Podcast

Episode 118: Programing and Exercise Selection with Kyle Dobbs of Compound Performance

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

Episode 160: Ask Me Anything (AMA) - NMN and NR, Metal Music, and How To Increase Heart Rate Variability with Dr Mike T Nelson

mike@miketnelson.com (Jodie "Fabulous" Nelson, Dr Mike T Nelson, Suzie Glassman) — Mon, 25 Jul 2022 15:52:27 +0000

Question 1 - NAD+ and resveratol as supplement. Highly appraised by David Sinclair, considering longevity and aging, but what is your take on it?
- From Cilia Sindt
- NR = nicotinamide riboside
- NMN =nicotinamide mononucleotide
- References on website
Question 2 - Who was your favorite Slayer Segue of all time?
- From Andrew Bayley
Question 3 - How can I increase my HRV? Any suggestions on supplements/life style changes/types of exercise?
- From Nate Hadd

Episode 159: Advice, Mentorships, Askholes, and Diagnostics: An Interview with Dr. Adam Sumarski

Mon, 18 Jul 2022 09:00:00 +0000

Dr. Sumarski's background
Experience in the navy
Treating health conditions caused by high stress and injuries
Dr. Sumarski's top takeaways American College of Sports Medicine (ACSM) conference
Having skin in the game
Imaging, diagnostics, and pain

Today's episode of the Flex Diet Podcast is brought to you by the Flex Diet Mentorship. In the course, break down four specific areas: exercise assessment, marketing, mindset, and personal development. If you are interested in learning more, find a way to email me for more information.

Related links:

American College of Sports Medicine

Flex Diet Podcast Episode 154: Managing High Stress Situations and Growing from Trauma: an interview with Kristina Hoyer

Episode 158: Extreme Diets in Fitness - from Carnivore to Keto - How To Find What's Right for You: An interview with author Ashleigh VanHouton

Mon, 11 Jul 2022 14:21:38 +0000

Writing her first book vs. her second
Common sense and click bait diet trends
What's the best approach?
Can you have your ideal body and eat how you want?
Shifting goals according to priorities
Red flags and how to work clients through issues
What happens when identity is wrapped up in how you look and what you eat
Managing priorities and time
Costa Rica Ayahuasca experience
About Ashleigh's new book - Carnivore-ish
Ashleigh VanHouton
Ashleigh on IG

Ashleigh's books:

Relevant podcasts with Ashleigh and/or Dr. Mike

Episode 157: Recap of the 19th Annual ISSN Conference in Florida

Mon, 4 Jul 2022 19:19:09 +0000

Dr. Guillermo Escalante - The Science and Application of Fasted vs. Fed Cardio for Fat Loss
- My Instagram review of his slides
- My fasted cardio biases
- Dr. Escalante on IG
Mona Rosene, MS, RD - NAD, Muscle and Athletic Performance: Current Research and Future Needs sponsored by ChromaDex
- Supplements
- Conclusions
Dr. Scott Forbes - This Will Blow Your Mind - Creatine and cognition
- More on creatine and cognition on the Flex Diet Podcast
- Dr. Forbes on IG
Wendy Irlbeck, MS, RDN, LD, CISSN - Practical Applications for Fueling Today's Young Athletes
- My takeaway
- Wendy on IG
Akihito Nishimura, MS - Citocoline - A Potent Brain Health Nutrient and Nootropic sponsored by Kyowa Hakko
- Is it beneficial in a healthier population?
- Is it beneficial in a younger population?
Dr. Karen Hecht - Astaxanthin as a Dietary Tool for Exercise Training sponsored by AstraReal
- What it is and what it does
- My thoughts
Dr. Helena Yardley - The Science of Cannabidiol
- Where the industry is headed
- CBD and pain relief
- Dosing
Dr. Kirk Escobar - The Evolutionary Inertia of Weight Loss and Body Recomposition
- Changes in RMR from the stone age
- Efficiency
- How to overcome adaptation
Katie Emerson, MS RD - nooLVL - A Non-stimulant Nootropic, sponsored by Nutrition 21
- Katie on IG
Dr. Jason Cholewa - Caffeine supplementation: What are the effects of CYP1A2 and ADORA2A genes, paraxanthine, and habitual caffeine consumption on resistance exercise and jumping performance
- The research
- Paraxanthine as a possible new supplement
- Dr. Jason on IG
- ISSN position stand on caffeine
Dr. Yala Stevens - The Effects of Citrus Flavonoids on Exercise Performance: an RCT sponsored by Bio Actor
- Supplement
Dr. Mark Willems - Anthocyanin-Rich Supplementation: Potential for Sport and Exercise Nutrition
- New Zealand Black Current research
Dr. Brandon Roberts - The Dose-Response Effects of Arachidonic Acid on Primary Human Skeletal Myoblasts
- Flex Diet Podcast with Dr. Roberts
- NSAID research
- Arachidonic acid as a supplement
- Dr. Roberts on IG
Dr. Jonathan Mike - I Like Big Recovery and I Cannot Lie: Sports Supplements You Can't Deny
- Dr. Mike on IG
Dr. Lonnie Lowery - Polyphenols as Potential Ergogenic and Body Composition Modulators
- More than just caffeine
- Dr. Lowery on IG
Dr. Adam Gonzalez - Citrulline and Resistance Exercise Performance
- Two forms
- Vasodilation
- Takeaway
Dr. Marcas Bamman - Convergence of Exercise Biology and Machine-Learning to Understand Response Heterogeneity
- Physiology is a demand-based system
- Responders and non-responders

For a full list of references, check out the Flex Diet Podcast Episode 157 on my website.

Episode 156: Understanding and Treating Pain, Injury, and Recovery: an Interview with Katie Dabrowski

Mon, 27 Jun 2022 10:00:00 +0000

Intro to Dr. Katie Dabrowski
Low back pain research
What framework does she recommend for someone who hurt their back on a deadlift
Healing from injury
How much compensation does Dr. Katie allow when building back from injury
Getting comfortable exploring with movements
Are there patterns when getting better?
How often do you find the painful spot isn't the source of the problem?
What she uses in her evaluation of a patients?
Find Katie on IG
Old Bull Athletics

This episode is brought to you by painfree.com. The link redirects you to my website where you'll find the specific article I wrote about how I hurt myself and what things you can do to help yourself recover. You can also sign up to get my daily fitness newsletter absolutely free.

Episode 155: Reflexive Performance Reset, Research, and Results: An interview with Warren Bartlett

Mon, 20 Jun 2022 09:00:00 +0000

Intro to Warren
How Warren describes RPR
Warren's experience with RPR and Achilles tendinitis
Design and results of Warren's study
- importance of doing RPR correctly
- belly breathing
Warren's takeaway from his study
Addressing the skeptics
Are there negative side effects?
Limitations of RPR
How would Warren suggest an athlete warm up?
What's next for Warren?
Find Warren IG: @warren_workouts

Helpful Links:

https://www.reflexiveperformance.com/

https://douglasheel.com/

RPR with Mike Bledsoe on his podcast https://miketnelson.com/the-bledsoe-show-episode-95-training-the-core-for-strength-sports/

RPR, Stress, and Trauma https://miketnelson.com/managing-high-stress-with-kristina-hoyer/

RPR, Met Flex and HRV on the OPEX podcast https://miketnelson.com/opex049-met-flex-hrv-rpr/

Coach and Author of Triphasic Training, Cal Dietz https://www.xlathlete.com/ and on IG https://www.instagram.com/cal.dietz/?hl=en

Other published research

Graham, Elliot & Campbell, Owen & Lem, Jason & Ives, Stephen. (2020). The Acute Administration of Reflexive Performance Reset on Upper and Lower Body Muscular Power Output in Division III Male College Ice Hockey Players: A Preliminary Study. 3. 5.

Episode 154: Managing High Stress Situations and Growing from Trauma: an interview with Kristina Hoyer

Mon, 13 Jun 2022 16:51:10 +0000

Kristina and I chat kiteboarding
Learning when to bail
Training to know your limits
Learning how to get through high-stress situations
Kristina's experience in the Navy
Resiliency-based mindset
Transitioning to purpose-driven stress
Strategies for bringing the body into a parasympathetic. state
Kristina's experience with RPR in Costa Rica
Dealing with chronic pain
Find Kristina on Instagram: @kristinahoyercollective
Or online: Kristina Hoyer Collective

Episode 153: Flex Diet Cert CLOSING at Midnight CST Mon June 13 and When NOT to Use Intermittent Fasting

mike@miketnelson.com (Dr Mike T Nelson, Jodie "Fabulous" Nelson, Suzie Glassman) — Sat, 11 Jun 2022 16:46:00 +0000

Why I designed the Flex Diet Cert
How to increase your ability to burn fat as fuel
Who shouldn't use this intervention?
How the Cert covers action items related to the intervention

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is open for enrollment June 6 - June 13, 2022. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

Episode 152: Testosterone, Muscle Mass, Cortisol, Collagen for Soft Tissue Repair an Interview with Dr Keith Baar

Thu, 9 Jun 2022 13:58:20 +0000

Dr. Baar's background
Testosterone research on muscle building
- muscle quality
- men vs. women
Sex differences in effects of cortisol
Are there strategies around cortisol for building muscle faster?
Nutrition strategies?
Would Dr. Baar suggest doing less frequent but more intense bouts of exercise?
How Dr. Baar got interested in collagen research
Discussion of upcoming collagen study
Collagen synthesis
Soft tissue injury prevention
Find Dr. Baar: https://health.ucdavis.edu/physiology/faculty/baar.html

References:

Baar K. (2014). Using molecular biology to maximize concurrent training. Sports medicine (Auckland, N.Z.), 44 Suppl 2(Suppl 2), S117–S125. https://doi.org/10.1007/s40279-014-0252-0

Baar K. Stress Relaxation and Targeted Nutrition to Treat Patellar Tendinopathy. Int J Sport Nutr Exerc Metab. 2019 Jul 1;29(4):453–457. doi: 10.1123/ijsnem.2018-0231. PMID: 30299199.

Episode 151: Flex Diet Cert OPENS Today June 6, 2022 and my #1 Nutrition Tip for Better Body Comp and Performance

Mon, 6 Jun 2022 10:00:00 +0000

Overview of the 8 interventions discussed in the Flex Diet Certification
Expert interviews
Action items
Ranking system
What is my #1 tip for better performance and body composition?

Episode 150: Q and A: Flex Diet Cert, carbs vs fat for fuel and performance, metabolic flexibility, aerobic zones & more

Tue, 31 May 2022 20:46:12 +0000

Question 1: Why are carbohydrates more oxygen-efficient than fats?
- Crossover effect
- low-intensity vs. high intensity
Question 2: Explain the Krebs cycle—especially with the metabolism of fat
- aerobic vs. anaerobic
Question 3: What is Dr. Mike’s perspective on where the aerobic zone resides?
- lactate threshold
- classic aerobic zone
- my method for capping intensity
Question 4: The brain prefers ketones over glucose?
- questions to ask yourself
Question 5: Does Dr. Mike dive into “gamma-aminobutyric acid”…or GABA?

Episode 149: Strength, Hypertrophy and Training Research Update from the REC Conference by Discover Strength 2022

Tue, 24 May 2022 21:53:37 +0000

Overview of the REC Conference (Speakers are named in the audio)
Long-term effects of strength training: research and findings
Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery by Christine Aschwanden
- Recovery as a business
- Does more recovery work = the ability to train more?
- Top recovery methods
How to use social media
Your brand as a business
Time-efficient strategies for training
Multi-joint vs. single-joint exercises of hypertrophy
The minimum effective dose for increases in strength
Protein around a workout and how beneficial is supplementing protein
Training to failure and hypertrophy gains
Hormone hypothesis
The role of effort with supervision in resistance training: failure vs. non-failure
Review on variations of exercise
Mentioned article: Does Lifting Boost Testosterone – at T-Nation

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in June 2022.

Speaker Information

Dr James Fisher

Dr Brad Broenfeld (Schoenfeld)

Selected References

Androulakis-Korakakis, P., Michalopoulos, N., Fisher, J. P., Keogh, J., Loenneke, J. P., Helms, E., . . . Steele, J. (2021). The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters. Front Sports Act Living, 3, 713655. doi:10.3389/fspor.2021.713655

Angleri, V., Damas, F., Phillips, S. M., Selistre-de-Araujo, H. S., Cornachione, A. S., Stotzer, U. S., . . . Libardi, C. A. (2022). Resistance training variable manipulations are less relevant than intrinsic biology in affecting muscle fiber hypertrophy. Scand J Med Sci Sports, 32(5), 821-832. doi:10.1111/sms.14134

Barbalho, M., Coswig, V. S., Steele, J., Fisher, J. P., Giessing, J., & Gentil, P. (2020). Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength in Trained Men - Less is More? Int J Sports Physiol Perform, 15(2), 268-277. doi:10.1123/ijspp.2018-0914

Behm, D. G., Alizadeh, S., Hadjizedah Anvar, S., Hanlon, C., Ramsay, E., Mahmoud, M. M. I., . . . Steele, J. (2021). Non-local Muscle Fatigue Effects on Muscle Strength, Power, and Endurance in Healthy Individuals: A Systematic Review with Meta-analysis. Sports Med, 51(9), 1893-1907. doi:10.1007/s40279-021-01456-3

Burd, N. A., Mitchell, C. J., Churchward-Venne, T. A., & Phillips, S. M. (2012). Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise. Appl Physiol Nutr Metab, 37(3), 551-554. doi:10.1139/h2012-022

Burd, N. A., Moore, D. R., Mitchell, C. J., & Phillips, S. M. (2013). Big claims for big weights but with little evidence. Eur J Appl Physiol, 113(1), 267-268. doi:10.1007/s00421-012-2527-1

Burd, N. A., West, D. W., Staples, A. W., Atherton, P. J., Baker, J. M., Moore, D. R., . . . Phillips, S. M. (2010). Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PLoS One, 5(8), e12033. doi:10.1371/journal.pone.0012033

Carlson, L., Gschneidner, D., Steele, J., & Fisher, J. P. (2022). Short-term supervised virtual training maintains intensity of effort and represents an efficacious alternative to traditional studio-based, supervised strength training. Physiol Behav, 249, 113748. doi:10.1016/j.physbeh.2022.113748

Farrow, J., Steele, J., Behm, D. G., Skivington, M., & Fisher, J. P. (2021). Lighter-Load Exercise Produces Greater Acute- and Prolonged-Fatigue in Exercised and Non-Exercised Limbs. Res Q Exerc Sport, 92(3), 369-379. doi:10.1080/02701367.2020.1734521

Gomes, G. K., Franco, C. M., Nunes, P. R. P., & Orsatti, F. L. (2019). High-Frequency Resistance Training Is Not More Effective Than Low-Frequency Resistance Training in Increasing Muscle Mass and Strength in Well-Trained Men. J Strength Cond Res, 33 Suppl 1, S130-S139. doi:10.1519/JSC.0000000000002559

Grgic, J., Lazinica, B., Mikulic, P., Krieger, J. W., & Schoenfeld, B. J. (2017). The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. Eur J Sport Sci, 17(8), 983-993. doi:10.1080/17461391.2017.1340524

Grgic, J., Schoenfeld, B. J., Davies, T. B., Lazinica, B., Krieger, J. W., & Pedisic, Z. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Med, 48(5), 1207-1220. doi:10.1007/s40279-018-0872-x

Henselmans, M., & Schoenfeld, B. J. (2014). The effect of inter-set rest intervals on resistance exercise-induced muscle hypertrophy. Sports Med, 44(12), 1635-1643. doi:10.1007/s40279-014-0228-0

Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med, 51(10), 2079-2095. doi:10.1007/s40279-021-01490-1

Lim, C., Nunes, E. A., Currier, B. S., McLeod, J. C., Thomas, A. C. Q., & Phillips, S. M. (2022). An Evidence-based Narrative Review of Mechanisms of Resistance Exercise-induced Human Skeletal Muscle Hypertrophy. Med Sci Sports Exerc. doi:10.1249/MSS.0000000000002929

McKendry, J., Stokes, T., McLeod, J. C., & Phillips, S. M. (2021). Resistance Exercise, Aging, Disuse, and Muscle Protein Metabolism. Compr Physiol, 11(3), 2249-2278. doi:10.1002/cphy.c200029

Mitchell, C. J., Churchward-Venne, T. A., West, D. W., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S. M. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol (1985), 113(1), 71-77. doi:10.1152/japplphysiol.00307.2012

Morton, R. W., Oikawa, S. Y., Wavell, C. G., Mazara, N., McGlory, C., Quadrilatero, J., . . . Phillips, S. M. (2016). Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. J Appl Physiol (1985), 121(1), 129-138. doi:10.1152/japplphysiol.00154.2016

Morton, R. W., Sonne, M. W., Farias Zuniga, A., Mohammad, I. Y. Z., Jones, A., McGlory, C., . . . Phillips, S. M. (2019). Muscle fibre activation is unaffected by load and repetition duration when resistance exercise is performed to task failure. J Physiol, 597(17), 4601-4613. doi:10.1113/JP278056

Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., . . . Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle, 13(2), 795-810. doi:10.1002/jcsm.12922

Nunes, J. P., Schoenfeld, B. J., Nakamura, M., Ribeiro, A. S., Cunha, P. M., & Cyrino, E. S. (2020). Does stretch training induce muscle hypertrophy in humans? A review of the literature. Clin Physiol Funct Imaging, 40(3), 148-156. doi:10.1111/cpf.12622

Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Med, 44 Suppl 1, S71-77. doi:10.1007/s40279-014-0152-3

Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci, 29 Suppl 1, S29-38. doi:10.1080/02640414.2011.619204

Santos, W., Vieira, C. A., Bottaro, M., Nunes, V. A., Ramirez-Campillo, R., Steele, J., . . . Gentil, P. (2021). Resistance Training Performed to Failure or Not to Failure Results in Similar Total Volume, but With Different Fatigue and Discomfort Levels. J Strength Cond Res, 35(5), 1372-1379. doi:10.1519/JSC.0000000000002915

Saric, J., Lisica, D., Orlic, I., Grgic, J., Krieger, J. W., Vuk, S., & Schoenfeld, B. J. (2019). Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men. J Strength Cond Res, 33 Suppl 1, S122-S129. doi:10.1519/JSC.0000000000002909

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res, 24(10), 2857-2872. doi:10.1519/JSC.0b013e3181e840f3

Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc, 51(1), 94-103. doi:10.1249/MSS.0000000000001764

Schoenfeld, B. J., Grgic, J., Contreras, B., Delcastillo, K., Alto, A., Haun, C., . . . Vigotsky, A. D. (2019). To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial. Front Physiol, 10, 1571. doi:10.3389/fphys.2019.01571

Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci, 37(11), 1286-1295. doi:10.1080/02640414.2018.1555906

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017a). The dose-response relationship between resistance training volume and muscle hypertrophy: are there really still any doubts? J Sports Sci, 35(20), 1985-1987. doi:10.1080/02640414.2016.1243800

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017b). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci, 35(11), 1073-1082. doi:10.1080/02640414.2016.1210197

Schoenfeld, B. J., Ogborn, D. I., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Med, 45(4), 577-585. doi:10.1007/s40279-015-0304-0

Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., . . . Krieger, J. W. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res, 30(7), 1805-1812. doi:10.1519/JSC.0000000000001272

Steele, J., Androulakis-Korakakis, P., Carlson, L., Williams, D., Phillips, S., Smith, D., . . . Fisher, J. P. (2021). The Impact of Coronavirus (COVID-19) Related Public-Health Measures on Training Behaviours of Individuals Previously Participating in Resistance Training: A Cross-Sectional Survey Study. Sports Med, 51(7), 1561-1580. doi:10.1007/s40279-021-01438-5

West, D. W., Burd, N. A., Staples, A. W., & Phillips, S. M. (2010). Human exercise-mediated skeletal muscle hypertrophy is an intrinsic process. Int J Biochem Cell Biol, 42(9), 1371-1375. doi:10.1016/j.biocel.2010.05.012

West, D. W., Burd, N. A., Tang, J. E., Moore, D. R., Staples, A. W., Holwerda, A. M., . . . Phillips, S. M. (2010). Elevations in ostensibly anabolic hormones with resistance exercise enhance neither training-induced muscle hypertrophy nor strength of the elbow flexors. J Appl Physiol (1985), 108(1), 60-67. doi:10.1152/japplphysiol.01147.2009

West, D. W., Cotie, L. M., Mitchell, C. J., Churchward-Venne, T. A., MacDonald, M. J., & Phillips, S. M. (2013). Resistance exercise order does not determine postexercise delivery of testosterone, growth hormone, and IGF-1 to skeletal muscle. Appl Physiol Nutr Metab, 38(2), 220-226. doi:10.1139/apnm-2012-0397

Episode 148: How to maximize performance, productivity, and sleep with Angus Buckle

Mon, 16 May 2022 18:45:34 +0000

Introduction to Angus
Importance of nature and having fun outdoors
Disconnecting to tap into creativity
Sleep/wake times
3-question quiz to determine morning lark or night owl
Wake up time and peak performance
Brain dump
Thoughts on Oura data
Find Angus: sleepprocoach.com

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in June 2022.

Episode 147: What to do after a layoff/vacation from the gym - how to return safely using the S4 model

Tue, 10 May 2022 21:16:00 +0000

A plug for recreational activity
What's your priority?
What is your mood?
What do you want to train?
What type of stress do you need?
What is a load spike?
Article: S4 Model for Returning to the Gym

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in January 2020.

Episode 146: The Special Forces Experience -'The Process' and translation of high stress periods in your lifting

Tue, 26 Apr 2022 23:13:47 +0000

Welcome to Iron Radio
Post-traumatic growth
My experience with the SFE
How can the experience translate to tough workouts?
How do you determine the length of time for a project like this?
Training for mental competence
What does further growth look like?
Knowing your limits
How fast you can recover

Today's episode is sponsored by the Iron Radio Podcast. I am one of three hosts on the podcast recorded each week. The podcast is also brought to you by the Special Forces Experience. Check out their courses and find out more about "The Process." You can also find the Special Forces Experience on Instagram.

Referenced podcast:

Flex Diet Podcast Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica

Episode 145: Move Your Body, Heal Your Mind - the Fascinating Connection Between Exercise and Mental Health with Dr Jennifer Heisz

Sat, 16 Apr 2022 14:52:22 +0000

Why Dr. Heisz chose to write a book for the general public
Stigma around mental health
"Prescribing" exercise for mental health conditions
Technology for tracking stress
Stress overload in athletes
Real threats vs perceived threats
Exposure therapy
Pushing beyond your comfort zone
Violent consistency
Benefits of exercise to the brain
ADHD and exercise
Find Dr. Heiz: research website; jenniferheisz.com, Twitter @jenniferheisz; Instagram @drjenniferheisz
Move the Body, Heal the Mind: Overcome Anxiety, Depression, and Dementia and Improve Focus, Creativity, and Sleep

Episode 144: Peptides - Bleeding Edge Performance, Muscle, and Recovery with Dr. Andy Galpin & Dr. Ryan Greene

Mon, 11 Apr 2022 23:33:32 +0000

Dr. Greene's background and creation of Monarch Club
Dr. Galpin's background and interest in human performance
Barbell Shrugged episode for reference.
What are peptides and how are they different from HGH and Testosterone?
Why haven't we heard much about peptides?
What are the problems with self-medicating?
Can professional athletes use peptides?
Peptides for recreational athletes?
What Dr. Greene uses
Cost
Suggestions for general population
Using before surgery
More peptides for peak performance
Any other uses or contraindications?
Use of niagen?
Dr. Green on Instagram
Dr. Galpin on Instagram on Youtube

Optimizing sleep for athletes and high performers | Absolute Rest

https://www.absoluterest.com/

Episode 143: Phys Flex Cert Open Now & Does cold water immersion increase metabolism by 350%?

Mon, 4 Apr 2022 23:42:41 +0000

How does CWI increase metabolism?
Review of Google articles on CWI
How much does metabolic rate increase?
Where did the number 350% come from?
What is the realistic rate of calories being burned?
When is CWI useful?

References

Brisebois, Matthew Francis, thesis "Caloric expenditure during one exercise session following ACSM and CrossFit guidelines" 2014 URL https://twu-ir.tdl.org/handle/11274/4897

Brychta RJ, Chen KY. Cold-induced thermogenesis in humans. Eur J Clin Nutr. 2017 Mar;71(3):345-352. doi: 10.1038/ejcn.2016.223. Epub 2016 Nov 23. PMID: 27876809; PMCID: PMC6449850.

Eyolfson, D. A., Tikuisis, P., Xu, X., Weseen, G., & Giesbrecht, G. G. (2001). Measurement and prediction of peak shivering intensity in humans. Eur J Appl Physiol, 84(1-2), 100-106. doi:10.1007/s004210000329

Episode 142: Training for Life Outside of the Industrial Fitness Complex with Chip Conrad

Mon, 28 Mar 2022 09:00:00 +0000

Our mutual love for music
Chip's background
Body Tribe on Youtube
Chip's movement philosophy
Training for a life outside the gym
How will your training make you a better version of yourself?
The physiological cost of training for certain goals
Challenge doesn't have to be suffering
Mental state
Transformation recipe
Measuring risk
What's next for Chip
Find Chip at bodytribe.com, Youtube, and Instagram.

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. The course will open the first week of April 2022.

Episode 141: Making Solid Science Sexy in Fitness with Dr Tommy Wood

Mon, 21 Mar 2022 23:30:52 +0000

Dr. Tommy's upcoming strongman competition - Viking Fest
How to make science sexy without violating the principles of science itself
Understanding subjectivity in scientific research
What the best content creators do
Red flags on social media
The problem with protocols
Health markers - expectation vs. reality
Consistency in message for educators and finding new ways to say the same thing
Uncertainty and nuance
Be willing to admit when you're wrong or follow people who do the same
Find Dr. Tommy on Instagram: @drtommywood
Advanced Blood Chemistry for Athletes at Bro Research

Note from Dr. Tommy:

"A study done by Mandsager K, et al in 2018 compared different levels of fitness to other comorbidities. To be "elite" in my age range you only need a VO2Max of 50ish, so it's not elite in the athlete sense. This is more applicable to real people."

Previous Flex Diet Podcast episodes with Dr. Tommy Wood:

Episode 109: My First Strongman Competition, Programming, Exercise Selection, Grip Strength, and Conditioning with Dr. Tommy Wood

Flex Diet Podcast S2 Ep 4: Insulin and Glucose Myths & more with Guest, Dr. Tommy Wood

References

Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Netw Open.2018;1(6):e183605. doi:10.1001/jamanetworkopen.2018.3605 https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2707428

Jayedi A, Gohari A, Shab-Bidar S. Daily Step Count and All-Cause Mortality: A Dose-Response Meta-analysis of Prospective Cohort Studies. Sports Med. 2022 Jan;52(1):89-99. doi: 10.1007/s40279-021-01536-4. Epub 2021 Aug 21. PMID: 34417979

Episode 140: 3 Common Health Procedures You Need To Know About with Dr Chris Morrissey

Mon, 14 Mar 2022 22:36:45 +0000

Dr Chris' background
The top health preventive items
Why most docs don't talk about longevity markers, such as muscle mass, aerobic exercise and grip strength
How med school is really set up (newsflash - minimal work on nutrition)
How docs can get more training on exercise and nutrition
CPAP, sleep, teeth, and cranial structure
Who should you seek out for true preventive health?
Best decisions, but on limited data- all the time
Variation between you vs the next person (similar but different)
Visceral hands-on work
Colonoscopy
- how often is it recommended?
- risks?
- when to get tested (could be as early as 30 years old)
- what the prep is like now (PEG vs mag citrate)
Gallbladder
- what it is
- potential causes
- pain is not local
- what is commonly done
- gallstones
- gallbladder removal
- other medical procedures
- should you avoid higher fat diets
Gastric Ulcers
- what are they
- who is at risk?
- H pylori (see below)
- drop in blood flow with longer endurance exercise
- what is a PPI (proton pump inhibitor)
- long term ideas for PPIs
Lifestyle vs drugs/pharmacology
When should you get bloodwork? How often?
What is the PRAL score?
The minimal dose of exercise/movement
Find Dr Chris Morrissey:
- Podcast: "The Morrissey Movement"
- Email: themorrisseymovement@gmail.com
H pylori follow up (Source)
- "They discovered that peptic ulcers were due to Helicobacter pylori, not stress as previously thought. In 1984 Marshall did the ultimate test by infecting himself with the bacteria, developing the symptoms of the disease and then successfully treating himself with antibiotics."

Episode 139: Athlete Monitoring with Heart Rate Variability, Velocity Based Training, and More with Travis Mash

Mon, 7 Mar 2022 09:00:00 +0000

Travis' background and how he became a weightlifting coach
What it's like going back to school at 48
Why or why not consider an advanced degree
Implementing research on athletes
Nutrition and supplementation
Onboarding and tracking athletes
How Travis uses the reactive strength index (RSI)
Managing recovery and different techniques
- Coldwater immersion and sauna
NSAID research
What Travis uses for athlete monitoring
HRV
Parasympathetic/Sympathetic
K value
Measuring results
Flywheel training
Find Travis Mash at Mash Elite Performance. On Instagram: @masheliteperformance.com or Twitter: @MashElite.

Episode 138: Why Everyone Benefits from Aerobic Training - Even Meatheads

Mon, 28 Feb 2022 23:09:04 +0000

metabolism and aerobic system
test at muscle level with a Moxy sensor
aerobic use is a dial, not an on/off switch
testing VO2max
- Cooper Run or 2K on Rower
- compare to the population
Template MWF = lifting: Cardio T, Th, maybe Sat
Modality, start with a bike if you have the option, less depletion of O2 overall
In the Phys Flex Course, I go over pH and O2 / CO2 mechanics and how to program for it

Articles:

3 Metabolic Tests by Dr Mike T Nelson

https://miketnelson.com/3-metabolic-tests-from-rmr-to-vo2-max/

How To Test Your VO2 Max with the Concept 2 Rower

https://miketnelson.com/forgotten-factor-in-training/

Podcasts

https://flex-diet-podcast.simplecast.com/episodes/s2-ep-23-cranial-face-structures-nasal-breathing-orthodontics-tongue-position-and-more-unlikely-performance-limiters-interview-with-zac-cupples-nUobdSwo/transcript

https://miketnelson.com/interview-with-james-nestor-author-of-breath-the-new-science-of-a-lost-art-2/

References

Brooks GA. The Science and Translation of Lactate Shuttle Theory. Cell Metab. 2018 Apr 3;27(4):757-785. doi: 10.1016/j.cmet.2018.03.008. PMID: 29617642. https://pubmed.ncbi.nlm.nih.gov/29617642/

Brooks GA. Lactate as a fulcrum of metabolism. Redox Biol. 2020 Aug;35:101454. doi: 10.1016/j.redox.2020.101454. Epub 2020 Feb 9. PMID: 32113910; PMCID: PMC7284908. https://pubmed.ncbi.nlm.nih.gov/32113910/

Lacour JR. Activité musculaire et dépense d'énergie [Muscle activity and energy expenditure]. Rev Mal Respir. 2011 Dec;28(10):1278-92. French. doi: 10.1016/j.rmr.2011.06.014. Epub 2011 Nov 6. PMID: 22152936. https://pubmed.ncbi.nlm.nih.gov/22152936/

Ortenblad N, Macdonald WA, Sahlin K. Glycolysis in contracting rat skeletal muscle is controlled by factors related to energy state. Biochem J. 2009 May 13;420(2):161-8. doi: 10.1042/BJ20082135. PMID: 19250062. https://pubmed.ncbi.nlm.nih.gov/19250062/

Rothman DL, Shulman RG. Two transition states of the glycogen shunt and two steady states of gene expression support metabolic flexibility and the Warburg effect in cancer. Neoplasia. 2021 Sep;23(9):879-886. doi: 10.1016/j.neo.2021.06.004. Epub 2021 Jul 21. PMID: 34303218; PMCID: PMC8322124. https://pubmed.ncbi.nlm.nih.gov/34303218/

Shulman RG, Rothman DL. The "glycogen shunt" in exercising muscle: A role for glycogen in muscle energetics and fatigue. Proc Natl Acad Sci U S A. 2001 Jan 16;98(2):457-61. doi: 10.1073/pnas.98.2.457. PMID: 11209049; PMCID: PMC14608. https://pubmed.ncbi.nlm.nih.gov/11209049/

Shulman RG, Hyder F, Rothman DL. Cerebral energetics and the glycogen shunt: neurochemical basis of functional imaging. Proc Natl Acad Sci U S A. 2001 May 22;98(11):6417-22. doi: 10.1073/pnas.101129298. Epub 2001 May 8. PMID: 11344262; PMCID: PMC33483. https://pubmed.ncbi.nlm.nih.gov/11344262/

Shulman, Robert & Rothman, Douglas. (2015). Homeostasis and the glycogen shunt explains aerobic ethanol production in yeast. Proceedings of the National Academy of Sciences of the United States of America. 112. 10.1073/pnas.1510730112. https://www.pnas.org/content/112/35/10902.figures-only

Shulman RG. Glycogen turnover forms lactate during exercise. Exerc Sport Sci Rev. 2005 Oct;33(4):157-62. doi: 10.1097/00003677-200510000-00002. PMID: 16239831. https://pubmed.ncbi.nlm.nih.gov/16239831/

Shulman RG, Rothman DL. The Glycogen Shunt Maintains Glycolytic Homeostasis and the Warburg Effect in Cancer. Trends Cancer. 2017 Nov;3(11):761-767. doi: 10.1016/j.trecan.2017.09.007. Epub 2017 Nov 6. PMID: 29120752. https://pubmed.ncbi.nlm.nih.gov/29120752/

Episode 137: Training Straight Talk with fitness writer, and online physique coach Bryan Krahn

Mon, 21 Feb 2022 21:01:30 +0000

Catching up on current events and weather
Our quarantine nightmares
Bryan's dog
Bryan's programming and communicating with clients
Problem-solving when clients are stuck
Metrics - useful or not
Markers of stress - using HRV
Program design
Thoughts on alcohol
Risk, reward, and injury
Our favorite exercises and training methods
Training an aerobic base
Find Bryan on IG: @bryankrahn or his website: https://bryankrahn.com/

Episode 136: Flex Diet, Phys Flex, Metabolism and Nutrition Research for Compound Performance- Jeb and Dean interview Dr Mike T Nelson

Tue, 15 Feb 2022 22:06:28 +0000

My education and background
How I got into personal training and transitioned to online training only
My unique Ph.D. process
How I started my online business
Fine-scale variability and the principles that govern physiology
How I narrow down studies and choose the research I share with clients
Creating easy-to-implement action items
My thought process on building my business up
Why I set up my certification the way I did
Training the lizard brain
Leverage points and setting clients up to win
The benefits of becoming more physiologically flexible
Go here for more information on the Compound Performance Nutrition Mentorship

Episode 135: REBROADCAST The Ph.D. Process, RPR, and Cutting Edge Psychology: an interview with Precision Nutrition's Former Head Strength and Sport Psychology coach Dr Adam Feit

Tue, 8 Feb 2022 01:38:35 +0000

Discussion of the Ph.D. process
Research limitations and struggles
Reflexive Performance Reset (RPR)
The imperfect role of science in answering questions
Sport and exercise psychology (Dr. Feit’s dissertation)
The role of the coach in directing their client's mindset
One surprise from Dr. Feit’s research

Find Dr. Feit on Facebook: Adam Feit, IG: @aefeit, Twitter: a_feit, and email: aefeit@gmail.com

Episode 134: The Coach/Client Relationship and the Mental Side of Fitness: an Interview with Dr Lisa Lewis

Tue, 1 Feb 2022 10:00:00 +0000

Dr. Lewis' background and current projects
Her work with genetic testing, at-risk behavior, and lifestyle changes
Should genetic testing influence training?
Meeting your client where they're at
All coaches engage in psychology
Burnout
Coach/client relationship
Learning to charge clients based on value
Find Dr. Lewis at drlewisconsulting.com and IG: @drlewisconsulting

You can find Dr. Lewis' course below.

>>Pysch Skill for Fitness Pros<<

Note: the above is an affiliate link, but I wish I had this product when I started coaching as it would have literally saved me years!

Episode 133: Muscle Meathead Meanderings and Getting Results for Clients with Ryan L'Ecuyer

Tue, 25 Jan 2022 00:19:59 +0000

Programming for clients
Training program rationale
Getting results for clients
Unrealistic coaching expectations
When numbers don't add up
Signs of a plateau
Managing hunger during prep
The fasted cardio debate
Meanderings from training in Costa Rica
Figuring out your goals
Find Ryan at Rebel Performance or follow Ryan on IG @lacurefit
Ryan's top two tips for doing a lat pose

Episode 132: The Effects of Creatine Supplements on Brain Function, Concussion, and Sports Performance with Dr Eric Rawson

Tue, 18 Jan 2022 21:36:28 +0000

Brief history of creatine and how Dr. Rawson became interested in studying the supplement
Creatine research and early studies
Difficulty determining levels of creatine in the brain
Responders and non-responders
Animal data?
Brain injury and creatine
Athletes and creatine
Stigma around supplements that enhance performance
Pre-loading dosage to protect the brain in case of injury?
Safety profile
What is the next big creatine-like supplement?
Find Dr. Rawson on Twitter @EricRawsonPhD or email him at erawson@messiah.edu

Episode 131: Health and Recovery in 2022: Interview with Dr Krista Scott-Dixon of Precision Nutrition

Tue, 11 Jan 2022 00:58:40 +0000

You can't scare people to get healthy
Health subjectivity and risk
Shift to health goals vs. physique goals
Movement and step counts
Deprioritization of unstructured activity
Emerging awareness of how stress manifests in the body
The psychology of habit change
Applied knowledge
Over-riding the lizard brain
The importance of relationships and community
New certification from PN around a multi-dimensional construct of recovery
Go to precisionnutrition.com for more information.
Find Dr. Krista Scott-Nixon on IG: @stumptuous, FB: Dr. Krista Scott-Nixon

This podcast is brought to you by the physiologic flexibility certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. Sign up for the waitlist, and you'll be notified as soon as the course opens.

Episode 130: My Prediction of 2 Huge Fitness Tends in 2022 + Flex Diet Cert OPEN Now

Mon, 3 Jan 2022 11:00:00 +0000

#1 Hybrid Training
- in-person and online combined
- nutrition
- provide better service
#2 All Training will Include a Lifestyle Component
- mobility
- warm-up
- cool down
- nutrition - food prep
- stress- HRV
- sleep
Bonus: How to use the information
- physiologic flexibility to be more robust
- homeostatic stressors: temp, pH, fuels, O2 CO2
- Eustress vs. distress

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course opens today, Jan. 3rd to Monday, Jan. 10th. If you are outside of the enrollment window, sign up to be notified when the course opens again.

Episode 129: Why Telling Your Clients to Sleep More Is Horrible Advice

Mon, 27 Dec 2021 13:00:00 +0000

What does the client need to give up?
Physiological reasons don't address psychological
Hardest to change
Coaching leverage and how to calculate it
More about the Flex Diet Certification

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again on January 3, 2022.

Episode 128: Inside the World of Sports Supplements with Dr Vince

Mon, 20 Dec 2021 13:00:00 +0000

Liposomal technology
Where the industry gets supplements right
Where the industry gets them wrong
Fringe groups
Importance of third party testing
CBD and beyond - what is the next big cannabinoid?
What ingredients actually work?
New pre-workout supplements?
What Dr Vince looks for in ingredients
Newer stimulants on the market
Bogus marketing claims
Lactate as a supplement
You can reach Dr Vince by email: vince.krc@google.com

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in January 2022.

Episode 127: The Effect of Antibiotics on Muscle Mass, Aerobic /Cardiovascular Performance, and More - An Interview with Dr Sara Campbell

Mon, 13 Dec 2021 15:13:43 +0000

Introduction to a recent study treating mice with antibiotics and looking at outcomes related to hypertrophy
Study design
Males vs. females
Which muscle fibers were affected
Changes to mitochondria
Will the research translate to humans?
Implications for supplements
Probiotics
Short-chain fatty acids
Designing a study on the microbiome and exercise
Researching a possible link from microbiota to brown adipose tissue
Dr. Campbell's thoughts on exposure to different temperatures for health purposes
Find Dr. Campbell's lab at Rutger's Microbiome Program

Previous Episode with Dr. Sara Campell:

S2 Episode 9 Gut Health and Exercise: Interview with Dr. Sara Campbell

Referenced Study:

Valentino, T.R., Vechetti, I.J., Jr, Mobley, C.B., Dungan, C.M., Golden, L., Goh, J. and McCarthy, J.J. (2021), Dysbiosis of the gut microbiome impairs mouse skeletal muscle adaptation to exercise. J Physiol, 599: 4845-4863.

https://doi.org/10.1113/JP281788

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in January 2020.

Episode 126: Alternatives to the Back Squat, Barbell Bench Press and Deadlift

Mon, 6 Dec 2021 12:00:00 +0000

When to consider alternatives to the three main power lifts
Back Squat Alternatives
- the main limiter is external rotation in the shoulders
- front squat
- goblet squat
- Zercher squat
- Yoke bar
Bench Press Alternatives
- neutral grip bar (football bar or neutral grip bench)
- dumbbells
- reverse hand position from Anthony Clark
- play with hand position from wide to narrow
- limit the range of motion
- floor press
- power rack option
- use Fat Gripz
Straight Bar Deadlift Alternatives
- Trap bar
- Farmer's bar
- Jefferson or straddle deadlift
- Hack squat or behind-the-back deadlift
- Shovel deadlift
Exciting interviews coming soon

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in January 2020.

Episode 125: Super Simple Method to Increase Lifting Performance Using a Notebook

Wed, 1 Dec 2021 17:21:43 +0000

Why data is important
My bias is a training notebook vs. an app
What to include
- Training plan
- Date, time, duration
- HRV, RHR, and sleep data
- Exercise, sets, reps, time to complete sets, duration /density
- Intensity - the percentage of 1RM, RPE or RIR
- Other: pre-workout or electrolytes, how I felt, diet changes
- Keep PRs in the back of the notebook
Other general notes
- Turn off your phone
- Bluetooth headphones
- Death metal shirt and headband = less talking to me
Review every 4-6 weeks
New micro-lecture available about eye position, breathing, etc between sets (pay what you want)

Today's Flex Diet Podcast is brought to you by the Flex Diet online business mentorship. The mentorship has four parts. The first focuses on program design, exercise, and assessment. The second part covers marketing and business, and how to do an online content-based model. Third, we go through mindset, and the fourth part covers personal development. If you're interested, the mentorship starts at the beginning of January 2022. Contact me and fill out an application.

Episode 124: 5 Tips To Eliminate Holiday Weight Gain

Mon, 22 Nov 2021 17:44:02 +0000

Weight gain during the holidays
- Is it real?
- Discussion of the research
Eat more protein
- 4x40 or 4x30 approach
Relax on the big day
- Hedonic and homeostatic reasons to eat
Go move
- Walk or exercise
Daily body weight measurements
- Research
More water and electrolytes
- Relationship between hunger and thirst
- Getting salt is mainly done via eating
- Craving salty foods
- Research
- Affiliate link: Drink LMNT | Paleo-Keto Friendly Hydration | Zero Sugar Electrolytes – Drink

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens!

References

Holiday Weight Gain?

Díaz-Zavala, R. G., Castro-Cantú, M. F., Valencia, M. E., Álvarez-Hernández, G., Haby, M. M., & Esparza-Romero, J. (2017). Effect of the Holiday Season on Weight Gain: A Narrative Review. Journal of obesity, 2017, 2085136. https://doi.org/10.1155/2017/2085136

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/

Roberts SB, Mayer J. Holiday weight gain: fact or fiction? Nutr Rev. 2000 Dec;58(12):378-9. doi: 10.1111/j.1753-4887.2000.tb01839.x. PMID: 11206847.

https://pubmed.ncbi.nlm.nih.gov/11206847/

Kaviani S, vanDellen M, Cooper JA. Daily Self-Weighing to Prevent Holiday-Associated Weight Gain in Adults. Obesity (Silver Spring). 2019 Jun;27(6):908-916. doi: 10.1002/oby.22454. PMID: 31119881.

https://pubmed.ncbi.nlm.nih.gov/31119881/

Protein Effects

Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein - its role in satiety, energetics, weight loss and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589. PMID: 23107521.

https://pubmed.ncbi.nlm.nih.gov/23107521/

Cuenca-Sánchez M, Navas-Carrillo D, Orenes-Piñero E. Controversies surrounding high-protein diet intake: satiating effect and kidney and bone health. Adv Nutr. 2015 May 15;6(3):260-6. doi: 10.3945/an.114.007716. PMID: 25979491; PMCID: PMC4424780.

https://pubmed.ncbi.nlm.nih.gov/25979491/

Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. doi: 10.1139/apnm-2015-0550. Epub 2016 Feb 9. PMID: 26960445.

https://pubmed.ncbi.nlm.nih.gov/26960445/

Non-exercise activity thermogenesis

Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002 Dec;16(4):679-702. doi: 10.1053/beem.2002.0227. PMID: 12468415.

https://pubmed.ncbi.nlm.nih.gov/30370831/

Malaeb S, Perez-Leighton CE, Noble EE, Billington C. A "NEAT" Approach to Obesity Prevention in the Modern Work Environment. Workplace Health Saf. 2019 Mar;67(3):102-110. doi: 10.1177/2165079918790980. Epub 2018 Oct 29. PMID: 30370831.

https://pubmed.ncbi.nlm.nih.gov/12468415/

Hunger and Thirst

Augustine V, Lee S, Oka Y. Neural Control and Modulation of Thirst, Sodium Appetite, and Hunger. Cell. 2020 Jan 9;180(1):25-32. doi: 10.1016/j.cell.2019.11.040. PMID: 31923398; PMCID: PMC7406138.

https://pubmed.ncbi.nlm.nih.gov/31923398/

Bray N. A taste for hunger and thirst. Nat Rev Neurosci. 2020 Nov;21(11):592-593. doi: 10.1038/s41583-020-00380-1. PMID: 32913320.

https://pubmed.ncbi.nlm.nih.gov/32913320/

Mattes RD. Hunger and thirst: issues in measurement and prediction of eating and drinking. Physiol Behav. 2010 Apr 26;100(1):22-32. doi: 10.1016/j.physbeh.2009.12.026. Epub 2010 Jan 11. PMID: 20060847; PMCID: PMC2849909.

https://pubmed.ncbi.nlm.nih.gov/20060847/

McKiernan F, Houchins JA, Mattes RD. Relationships between human thirst, hunger, drinking, and feeding. Physiol Behav. 2008 Aug 6;94(5):700-8. doi: 10.1016/j.physbeh.2008.04.007. Epub 2008 Apr 13. PMID: 18499200; PMCID: PMC2467458.

https://pubmed.ncbi.nlm.nih.gov/18499200/

McKiernan F, Hollis JH, McCabe GP, Mattes RD. Thirst-drinking, hunger-eating; tight coupling? J Am Diet Assoc. 2009 Mar;109(3):486-90. doi: 10.1016/j.jada.2008.11.027. PMID: 19248867; PMCID: PMC2671201.

https://pubmed.ncbi.nlm.nih.gov/19248867/

Episode 123: Keep Muscle During Fat Loss, Increase Performance, And Add Mitochondria: Lactate As a New Sports Supplement

Mon, 15 Nov 2021 19:53:11 +0000

Lactate's potential benefits
Lactate as a fuel source
Why lactate gets a bad rap
Review of a new study published in Current Research Physiology, September 2021: The Effect of Lactate Administration on Mouse Skeletal Muscle Under Caloric Restriction
- Methodology
- Testing
- Results
My thoughts on the study
Where more data is needed

Selected References

Morris, D. (2012). Effects of oral lactate consumption on metabolism and exercise performance. Curr Sports Med Rep, 11(4), 185-188. doi:10.1249/JSR.0b013e31825da992. https://pubmed.ncbi.nlm.nih.gov/22777328/

Morris, D. M., Shafer, R. S., Fairbrother, K. R., & Woodall, M. W. (2011). Effects of lactate consumption on blood bicarbonate levels and performance during high-intensity exercise. Int J Sport Nutr Exerc Metab, 21(4), 311-317. doi:10.1123/ijsnem.21.4.311. https://pubmed.ncbi.nlm.nih.gov/21813914/

Nalbandian, M., & Takeda, M. (2016). Lactate as a Signaling Molecule That Regulates Exercise-Induced Adaptations. Biology (Basel), 5(4). doi:10.3390/biology5040038. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5192418/

Northgraves, M. J., Peart, D. J., Jordan, C. A., & Vince, R. V. (2014). Effect of lactate supplementation and sodium bicarbonate on 40-km cycling time trial performance. J Strength Cond Res, 28(1), 273-280. doi:10.1519/JSC.0b013e3182986a4c. https://pubmed.ncbi.nlm.nih.gov/23660571/

Oliveira, L. F., de Salles Painelli, V., Nemezio, K., Gonçalves, L. S., Yamaguchi, G., Saunders, B., . . . Artioli, G. G. (2017). Chronic lactate supplementation does not improve blood buffering capacity and repeated high-intensity exercise. Scand J Med Sci Sports, 27(11), 1231-1239. doi:10.1111/sms.12792. https://pubmed.ncbi.nlm.nih.gov/27882611/

Painelli Vde, S., da Silva, R. P., de Oliveira, O. M., Jr., de Oliveira, L. F., Benatti, F. B., Rabelo, T., . . . Artioli, G. G. (2014). The effects of two different doses of calcium lactate on blood pH, bicarbonate, and repeated high-intensity exercise performance. Int J Sport Nutr Exerc Metab, 24(3), 286-295. doi:10.1123/ijsnem.2013-0191 https://pubmed.ncbi.nlm.nih.gov/24296517/

Episode 122: Q and A Best Water Filter, TRT / Peptides, How To Increase HRV

Mon, 8 Nov 2021 15:45:45 +0000

Water quality and safety
- bottled
- filtered
- adding electrolytes and minerals
- LMNT (note, I make a few clams off this link, but I love the product)
Hormone replacement therapy for men and the use of peptides
- what to watch out for
- when it could be useful
- check out Iron Culture Episode 136: All About Testosterone and TRT
- find a knowledgeable doctor who works with peptides
- quality is widely variable
How to improve HRV
- why measure
- the importance of quality sleep
- aerobic base: measurement and training
- total calories
- breathing mechanics
- scars and tattoos
- How I measure: myithlete.com

Episode 121: All About Collagen Protein for Soft Tissue, Joints, and More with Shiloah Fuller

Mon, 1 Nov 2021 17:32:58 +0000

Shiloah's background and interests
Her work with the military, including Traumatic Brain Injury (TBI) and concussion research
Thoughts on protective effects of ketones and other supplements on brain injury
Potential benefits of psychedelics and talk therapy on the brain
Collagen is the most abundant protein in our body
Results of study on collagen dosing (placebo, 10g and 20g per day) over 6 and 9 months in males and females 40-65 who are recreationally active.
Dosing discussion
Role of glycine
Type of collagen used in the study
Collagen timing and exercise
Where more research is needed
The connection between collagen and Vitamin C
The recommended amount for general health purposes
What's next for Shiloah

Find Shiloah on Instagram: https://www.instagram.com/shiloahkviatkovsky/ .

Episode 120: Flex Diet Cert Closing Soon + How To Do Nutrition Coaching With Advanced/ Elite Athletes

Mon, 25 Oct 2021 09:00:00 +0000

Training the general population to elite athletes
Elite athletes and lack of nutrition knowledge
How the course scales

The Flex Diet Cert closes for the year today at midnight (October 25th, 2021). Go to flexdiet.com for the information you need to enroll. We have CEU approval for the following organizations: ACE, NSCA, and NASM. The course is 100 percent online and entirely self-paced and includes more than 20 hours of material. You'll get a complete system of how to use nutrition and recovery to enhance body composition and performance without destroying your health.

Episode 119: Flex Diet Cert is now OPEN for 1 Week + Physiology vs Psychology For Faster Results

Mon, 18 Oct 2021 08:00:00 +0000

Breaking down the specifics of the course
What you'll take away at the end
Using physiology and psychology to develop coaching leverage
You can get CEUs approved from ACE, NSCA, and NASM
Self-paced and entirely online
Access to me by email 24/7
Expert interviews not published anywhere else

Go to flexdiet.com for all the information you need to enroll. If you're listening after October 25, 2021, get on the waitlist to be notified when it opens early in 2022.

Episode 118: Programing and Exercise Selection with Kyle Dobbs of Compound Performance

Mon, 11 Oct 2021 19:14:38 +0000

Intro to Kyle Dobbs and Compound Performance
Programming for strength and aerobics
Using intensity and duration to drive output through the week
Dr. Mike's weekly breakdown
Squatting mechanics and recovery
Tweak programming to your goals and ignore what other people say
Think about training that transfers to other goals in life like recreational sports or activities
Looking at task demands and your abilities in relation to exercise selection

Find Kyle on IG: @compound_performance or www.compoundperformance.com.

This podcast is brought to you by the Flex Diet Certification. It's opening again for the last time this year on Monday, October 18th until October 25th, 2021. For more information or to enroll, go to flexdiet.com. Look for a fast-action bonus if you register within the first few days. If you missed the window, sign up for the waitlist to be notified when it opens in 2022.

Episode 117: 2 Performance Enhancing Sports Supplements That Are Effective and Cheap: Creatine and Caffeine

Mon, 4 Oct 2021 21:59:04 +0000

Creatine and why it's useful
- Form
- Dose
- Delayed response until fully saturated
- Responders and non-responders
Caffeine
- International society of sports nutrition position stand: caffeine and exercise performance
- Dose and when to consume it
- Timing and form
- Variability in caffeine amounts in coffee

Today's podcast is brought to you by miketnelson.com. I recently released more than 140 video micro-lectures. They are anywhere from a couple of minutes to twenty minutes for the longest, and they are available to you at whatever cost you want to pay. Go to https://miketnelson.com/microlectures/. I add more lectures each month!

Episode 116: Protocol To Enhance Lifting Performance Via Your Eyes and Breathing

Mon, 20 Sep 2021 17:00:27 +0000

Far off gaze parasympathetic
Close up gaze sympathetic
Parasympathetic for rest and recovery
Sympathetic for performance
Breathing techniques to regulate heart rate
Protocol in Phys Flex Cert
Overview of Phys Flex Cert course

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. The deadline to enroll is midnight PST Sept 20, 2021. If you're outside the window, sign up for the waitlist, and you'll be notified as soon as the course opens.

Episode 115: Rant: My Top 3 Pet Peeves About Fitness Information - and A Solution

Mon, 13 Sep 2021 10:30:00 +0000

#1 - Lack of context
- Keto example
- Constraints
#2 No details provided or peer-reviewed research as a reference
- Research and me-search
- Open discussion
- No simple answers
#3 No details on what to do or hyper-details with no basis
- Why are you providing information?
Why I developed the certification and how I address my pet peeves above
- How I deal with context and constraints
- The plethora of research I searched and studied
  - context - people who want to be healthy and improve body comp and performance
  - mainly human research
  - All research information cited
- Specific details on what to do and how to apply it with caveats based on context
- Action items with leverage and how to prioritize

Episode 114: How To Be More Robust and Antifragile with Cold Water Immersion and Sauna: The Barbell Model of Phys Flex

Mon, 6 Sep 2021 10:30:00 +0000

A brief overview of homeostatic regulators
The biggest mistake when using temperature interventions
Tradeoffs in training
Interference effect
Training hot or cold first
How to get started
When to consider contrast therapy

Episode 113: How to Get More Muscular Arms, Interview With Dave Barr

Mon, 30 Aug 2021 11:30:00 +0000

Intro to Dave's book Massive Muscular Arms
3 examples of personalization and finding what's best for you
Examples of using different grips
Hypertrophy and building strength
Blood flow restriction (BFR)
Fundamental misunderstanding of strength training
How to get the intended benefit of eccentric overload
3 different types of spatially accommodating resistance
Isokinetic movement
Nordic leg curl and flywheel training
Metabolic stress drivers
How much we don't know
Internal focus of muscle contraction

Purchase Massive Muscular Arms .

David Barr on Youtube

Website: armbarr.com

Thank you

Dr Mike

Episode 112: 3 Lessons for Maximal Muscle Hypertrophy- A Tribute To John Meadows

Mon, 23 Aug 2021 09:00:00 +0000

Lesson 1: Exercise sequencing

Add a stimulation/activation type exercise first.
Examples are hamstring curls before squats.
Seated cable press before DB Bench press.
Comes down to how it feels, your goals, and your performance.
After the main movement for strength, add a more pump-focused exercise and go closer to failure.
I typically program that way in terms of volume accumulation/strength and then accessory work.

Lesson 2: Bracket nutrition around training or during your session

Research is split at best and while I don’t think it is a make or break, I have consistently better HRV the next day consuming some carbs just before training or during the session. I’ve done that experiment on myself off and on more than a dozen times and with clients.
John was a fan of getting calories before, during, and after.
Get more critical when overall calories are lower.

Lesson 3: Experiment and try things

Research can guide you but test things on yourself.
Have some way to measure it.
John would say “I may not be the most up to date on the science, but in my 30 years of doing this, I have found that X works well”
Research points the direction. Me-search provides the answers (n=1) -Sean Casey

Thank you, John, God Bless and Rest In Peace. You are missed.

Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica

Tue, 17 Aug 2021 22:01:50 +0000

Introduction to Marcos and his journey
What to consider
Lessons learned
How my journey began
Where I went
What I took
How I felt
My takeaway
Warnings

Marcos https://www.linkedin.com/in/strongerfitness

Mike Bledsoe on IG https://www.instagram.com/mike_bledsoe/?hl=en

An Urgent Plea to Users of Psychedelics: Let’s Consider a More Ethical Menu of Plants and Compounds by Tim Ferriss

https://tim.blog/2021/02/21/urgent-plea-users-of-psychedelics-ethical-plants-compounds/

Amazon Conservation Team via Dr Mark Plotkin

https://www.amazonteam.org/

Kambo Casita, Nosoro Costa Rica https://www.kambocasita.com/

Multidisciplinary Association for Psychedelic Studies (MAPS) is a 501(c)(3) non-profit research and educational organization that develops medical, legal, and cultural contexts for people to benefit from the careful uses of psychedelics and marijuana.

https://maps.org/

Dr Rick Doblin of MAPS podcasts

Rick Doblin: Psychedelics | Lex Fridman Podcast #202

Joe Rogan Experience: Dr Rick Doblin

https://open.spotify.com/episode/1Z8lzhvHCMv0c8qZWXbzzK

Mitchell, J.M., Bogenschutz, M., Lilienstein, A. et al.MDMA-assisted therapy for severe PTSD: a randomized, double-blind, placebo-controlled phase 3 study. Nat Med27, 1025–1033 (2021). https://doi.org/10.1038/s41591-021-01336-3

Selected References

Ayahuasca(1-9)

Kambo (10-18)

1. Dos Santos RG, Valle M, Bouso JC, Nomdedéu JF, Rodríguez-Espinosa J, McIlhenny EH, et al. Autonomic, neuroendocrine, and immunological effects of ayahuasca: a comparative study with d-amphetamine. Journal of clinical psychopharmacology. 2011;31(6):717-26.

2. Hamill J, Hallak J, Dursun SM, Baker G. Ayahuasca: Psychological and Physiologic Effects, Pharmacology and Potential Uses in Addiction and Mental Illness. Curr Neuropharmacol. 2019;17(2):108-28.

3. Estrella-Parra EA, Almanza-Pérez JC, Alarcón-Aguilar FJ. Ayahuasca: Uses, Phytochemical and Biological Activities. Nat Prod Bioprospect. 2019;9(4):251-65.

4. Orsolini L, Chiappini S, Papanti D, Latini R, Volpe U, Fornaro M, et al. How does ayahuasca work from a psychiatric perspective? Pros and cons of the entheogenic therapy. Hum Psychopharmacol. 2020;35(3):e2728.

5. dos Santos RG. Immunological effects of ayahuasca in humans. J Psychoactive Drugs. 2014;46(5):383-8.

6. Zeifman RJ, Palhano-Fontes F, Hallak J, Arcoverde E, Maia-Oliveira JP, Araujo DB. The Impact of Ayahuasca on Suicidality: Results From a Randomized Controlled Trial. Front Pharmacol. 2019;10:1325.

7. Dos Santos RG, Grasa E, Valle M, Ballester MR, Bouso JC, Nomdedéu JF, et al. Pharmacology of ayahuasca administered in two repeated doses. Psychopharmacology. 2012;219(4):1039-53.

8. Winkelman M. Psychedelics as medicines for substance abuse rehabilitation: evaluating treatments with LSD, Peyote, Ibogaine and Ayahuasca. Curr Drug Abuse Rev. 2014;7(2):101-16.

9. Palhano-Fontes F, Barreto D, Onias H, Andrade KC, Novaes MM, Pessoa JA, et al. Rapid antidepressant effects of the psychedelic ayahuasca in treatment-resistant depression: a randomized placebo-controlled trial. Psychol Med. 2019;49(4):655-63.

10. Schmidt TT, Reiche S, Hage CLC, Bermpohl F, Majic T. Acute and subacute psychoactive effects of Kambo, the secretion of the Amazonian Giant Maki Frog (Phyllomedusa bicolor): retrospective reports. Sci Rep. 2020;10(1):21544.

11. Roy R, Baranwal A, Espiridion ED. Can Overuse of Kambo Cause Psychosis? Cureus. 2018;10(6):e2770.

12. Majic T, Sauter M, Bermpohl F, Schmidt TT. Connected to the spirit of the frog: An Internet-based survey on Kambo, the secretion of the Amazonian Giant Maki Frog (Phyllomedusa bicolor): Motivations for use, settings and subjective experiences. J Psychopharmacol. 2021;35(4):421-36.

13. Rali P, O'Corragain O, Oresanya L, Yu D, Sheriff O, Weiss R, et al. Incidence of venous thromboembolism in coronavirus disease 2019: An experience from a single large academic center. J Vasc Surg Venous Lymphat Disord. 2021;9(3):585-91 e2.

14. Byard RW. Is voluntary envenomation from the kambo ritual therapeutic or toxic? Forensic Sci Med Pathol. 2020;16(2):205-6.

15. Peleg Hasson S, Shachar E, Kessner R, Shpigel S, Wolf I. Kambo-Induced Systemic Inflammatory Response: A Case Report of Acute Disease Progression of Cholangiocarcinoma. Integr Cancer Ther. 2021;20:1534735421999106.

16. Junior VH, Martins IA. KAMBO: an Amazonian enigma. J Venom Res. 2020;10:13-7.

17. Silva F, Monteiro WM, Bernarde PS. "Kambo" frog (Phyllomedusa bicolor): use in folk medicine and potential health risks. Rev Soc Bras Med Trop. 2019;52:e20180467.

18. den Brave PS, Bruins E, Bronkhorst MW. Phyllomedusa bicolor skin secretion and the Kambo ritual. J Venom Anim Toxins Incl Trop Dis. 2014;20:40.

Episode 110: The Effects of Myostatin, Genetics, and NSAIDs on Muscle Growth with Dr Brandon Roberts

Tue, 10 Aug 2021 14:10:57 +0000

Dr. Brandon Roberts' background and interests
Research in the supplement field
Muscle loss and muscle gain
Genetics and muscle gain
Thoughts on myostatin
NSAID research on muscle growth and bone healing

Find Brandon on Instagram: @brob_21 or email: robertsb21@gmail.com.

Thank you

Dr Mike

Episode 109: My First Strongman Competition, Programming, Exercise Selection, Grip Strength, and Conditioning with Dr Tommy Wood

Mon, 2 Aug 2021 08:00:00 +0000

Intro to Dr. Wood
Why compete in strongman
History of strongman
Description of events and results
Training and substitutions for stones
Intro to grip strength training
Special lifts, Saxon bar and dinnie stones
Adding cardio to help with recovery between events
Discussion of Tommy's aerobic training
Why compete?

Instagram: @drtommywood

Course Advanced Blood Chemistry for Athletes:

Thank you

Dr Mike

Episode 108: Top 3 Common Body Composition Mistakes and How To Use Heart Rate Variability (HRV) To Solve Them

Mon, 26 Jul 2021 09:00:00 +0000

What is HRV?
Why measure HRV?
The golden rule of HRV
Top 3 body comp mistakes
How to use HRV to combat them
Q&A with Dr. Lowrey's students
- Different types of measurements
- Oura ring
- What causes HRV to tank

Flex Diet Cert closes tonight July 26, 2021, at midnight PT, go to www.flexdiet.com.

Episode 107: Peak Week: How to Look Leaner by Manipulating Water, Carbs, Salt, and More with Dr Guillermo Escalante

Wed, 21 Jul 2021 21:41:14 +0000

Intro to Dr. Escalante
Peak week protocol benefits
When to be stage ready
Stress and the ability to look your best
Coaching recommendations and personality
Recommendations
- Carb depletion and carb loading
- Water manipulation
- Fat loading
- Sodium
Drug use

Iron Radio w Dr Escalante Episdoe 635 "What it takes to be a professional bodybuilder" https://podcasts.apple.com/br/podcast/episode-635-ironradio-guest-guillermo-escalante-topic/id308382038?i=1000529241309&l=en

IG: @drgfit

Thank you

Dr Mike

Open Access study

Escalante G, Stevenson SW, Barakat C, Aragon AA, Schoenfeld BJ. Peak week recommendations for bodybuilders: an evidence-based approach. BMC Sports Sci Med Rehabil. 2021 Jun 13;13(1):68. doi: 10.1186/s13102-021-00296-y. PMID: 34120635; PMCID: PMC8201693.

https://pubmed.ncbi.nlm.nih.gov/34120635/

Episode 106: Flex Diet Cert Is Open July 19-26 + FDC vs Precision Nutrition, Physiology vs Psychology And More

Sun, 18 Jul 2021 08:00:00 +0000

Physiology vs. psychology
Coaching leverage
Why protein ranks higher than sleep
Breakdown of the certification modules
Difference between FDC and Precision Nutrition
Update on CEUs

Thank you

Dr Mike

Episode 105: Coaching, Body Comp, Prep and More with Biolayne coach Jaymes Longstrom

Wed, 14 Jul 2021 22:43:28 +0000

Intro to Jaymes
Challenges doing research
How extremes can inform the means
Case study presented at ISSN
Individual variation in where fat is lost
Refeed approach
Coaching an athlete through aggressive fat loss
Metabolic flexibility markers

Thank you

Dr Mike

Episode 104: Advanced Recovery Tips Based on Heart Rate Variability

Thu, 8 Jul 2021 21:00:00 +0000

Programming recovery based on parasympathetic and sympathetic
What I use
Recovery methods
Sympathetic recovery recommendations
Parasympathetic recovery recommendations

Thank you

Dr Mike

Episode 103: From Blood Sugar to Testosterone, Thomas Phillips Picks My Brain on Important Health Topics

Mon, 28 Jun 2021 23:12:07 +0000

Benefits of keeping healthy blood sugar and when it's advantageous to stress the system
Get the most from continuous glucose monitoring
Muscle movement and insulin release
Glucose and insulin - when the relationship breaks down
How goals like adding muscle, longevity, and fat loss may require different ways of eating
Research on longevity and calorie restriction
Protein feeding and how much your body can absorb at a time
BCAAs and leucine
Thoughts on myostatin
Building muscle
Weight lifting principles
Effects of low magnesium and sodium

Find Thomas at https://fflmarlboro.com/.

Thank you

Dr Mike

S2_EP_51_Recap of the 2021 International Society of Sports Nutrition - ISSN - Conference in Florida

Wed, 23 Jun 2021 09:00:00 +0000

Poster by Dr. Lonnie Lowery's students on coffee and caffeine related to HRV
Shout out to ISSN organizers
Dr. Guillermo Escalante and his research on diet refeeds and diet breaks
Dr. Ralf Jager presented research on Gut health: how are athletes different and what role can probiotics play in performance recovery
Dr. Omar Nectar's study on viewing sports performance through the lens of evolutionary biology and the winner effect
Dr. Grant Tinsley's talk on body composition assessment and how the lack of standardization can wreak havoc
- new study looking at the best sub-components of body composition
- also compared measurements across different systems (InBody, Dexa, BodPod)
Dr. Brandon Roberts' study on the effect of NSAIDs on muscle and bone from cell to soldiers
Dr. Katy Hirsch on HIIT and essential amino acid supplementation
Dr. Gabriel Sanders: Workload and neurological performance in D1 anaerobic athletes
Dr. Bill Campbell: Rapid fat loss, how fast is too fast
Dr. Mike Roberts gave a fascinating talk on the nuance of muscular-skeletal hypertrophy
Dr. Matthew Stratton: Is the clock your greatest ally? Review on the explosion of research on intermittent fasting
Dr. David Church talking about essential amino acids and protein synthesis: insights on maximizing anabolism
Dr. Brandon Willingham's information on betaine supplementation (aka TMG) on fluid balance and thermal regulation in the heat
Allyssa Olenick - HIIT related to metabolic flexibility
Hayley Maher - does coffee consumption acutely hamper HRV in habituated university students
Dr. Shiloah Kviatkovsky: Collagen peptides improve measures of pain in middle-aged active adults
A few other interesting mentions

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens again!

Links:

ISSN

https://www.sportsnutritionsociety.org

Society for NeuroSports

https://www.neurosports.net/conferences.php

Flex Diet Podcast Neurosports Meeting Episode

Wrap Up of the 2021 Nuerosports Meeting: Neuro, exercise, brains, and cognition

Fasting studies

Moro T, Tinsley G, Bianco A, Marcolin G, Pacelli QF, Battaglia G, Palma A, Gentil P, Neri M, Paoli A. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Transl Med. 2016 Oct 13;14(1):290. doi: 10.1186/s12967-016-1044-0. PMID: 27737674; PMCID: PMC5064803.

https://pubmed.ncbi.nlm.nih.gov/27737674/

Grant M Tinsley, M Lane Moore, Austin J Graybeal, Antonio Paoli, Youngdeok Kim, Joaquin U Gonzales, John R Harry, Trisha A VanDusseldorp, Devin N Kennedy, Megan R Cruz, Time-restricted feeding plus resistance training in active females: a randomized trial, The American Journal of Clinical Nutrition, Volume 110, Issue 3, September 2019, Pages 628–640, https://doi.org/10.1093/ajcn/nqz126

https://academic.oup.com/ajcn/article/110/3/628/5527779

Stratton MT, Tinsley GM, Alesi MG, Hester GM, Olmos AA, Serafini PR, Modjeski AS, Mangine GT, King K, Savage SN, Webb AT, VanDusseldorp TA. Four Weeks of Time-Restricted Feeding Combined with Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood Biomarkers. Nutrients. 2020 Apr 17;12(4):1126. doi: 10.3390/nu12041126. PMID: 32316561; PMCID: PMC7231047.

https://pubmed.ncbi.nlm.nih.gov/32316561/

Tinsley GM, Forsse JS, Butler NK, Paoli A, Bane AA, La Bounty PM, Morgan GB, Grandjean PW. Time-restricted feeding in young men performing resistance training: A randomized controlled trial. Eur J Sport Sci. 2017 Mar;17(2):200-207. doi: 10.1080/17461391.2016.1223173. Epub 2016 Aug 22. PMID: 27550719.

https://pubmed.ncbi.nlm.nih.gov/27550719/

Misc

Find Dr. David Church on IG @drmyohead

Find Alyssa Olenick on IG @littlelyssfitness

Find Bill Campbel on IG @billcampbellphd

Find Grant Tinsley on IG @grant_tinsley_phd

Thank you

Dr Mike

S2_EP_50_Physiologic Flexibility Certification is OPEN and 2 Tips To Increase Your Physiologic Flexibility

Thu, 17 Jun 2021 18:44:21 +0000

HRV and coffee from the ISSN conference
Training for pH
- Tip for how to do this
Training for body temperature
- Tip for how to do this

S2_Ep_49_Physiologic Flexibility Primer: Course Opens June 14-June 21, 2021

Wed, 9 Jun 2021 17:18:34 +0000

Definition of physiologic flexibility
Homeostatic regulators
- temperature
- pH
- fuel systems
- oxygen and carbon dioxide
Action items

This podcast is brought to you by the physiologic flexibility certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. The course is open for enrollment from June 14 to June 21, 2021.

S2_EP_48_Flex Diet Online Mentorship - Applications open until midnight June 4, 2021

Tue, 1 Jun 2021 18:53:58 +0000

Want to learn how to do online training that includes physiology and marketing business?

That is why I developed the Flex Diet Mentorship.

In the FD Mentorship, I will teach you my complete online coaching system including all 4 components 1) online training principles and assessments 2) business/marketing 3) mindset – both yours and your clients 4) personal development.

Applications close this Friday, June 4 at midnight CST. To apply, find a way to email me directly and ask for the application. This is your first "poo test" as I have not put my email here on purpose. I trust you can find a way to reach me.

Note- this is expensive and is the only time I am offering it this year, 2021. I will most likely do it again in 2022 but I am not 100% certain yet.

Not sure? Here is what Ryan, online trainer and coach, had to say:

"The Flex Diet Mentorship provided me everything I needed to evolve my coaching business into something I can be proud of. Everything from my lead generation to my on-boarding process, to my client assessments, were improved by being part of the Flex Diet Mentorship.

Not only does Dr. Mike teach you an effective framework you can use to improve your business, he also provides invaluable coaching skills to make you a better coach for your clients. Weekly assignments help reinforce the lessons you learn, and the knowledge sharing between Dr. Mike and the other mentees provides invaluable insights into the way other coaches are running their businesses.

Since completing the Flex Diet Mentorship my coaching business has grown to the point where I now have an active waiting list and I know this was due to what I learned in the Flex Diet Mentorship."

Find a way to email me to apply before this Friday, Jun 4 at midnight.

S2_EP_47_Tools to Down-Regulate in Response to Stress, an interview with Rick Alexander

mike@miketnelson.com (Dr. Mike T Nelson) — Mon, 24 May 2021 09:00:00 +0000

Rick's background in the service and his work since leaving
Post-traumatic stress/growth discussion
What happens when you become good in high-stress situations and can't regulate during low stress
Fear management
Understand how fear feels in the body
Tools to help with down-regulation
Breathwork
Other tips
Ways to become more sympathetic?
Nasal breathing

Links:

https://thespecialforcesexperience.com/

https://rickalexander.com/

IG: @rickalexander_

This podcast is brought to you by the physiologic flexibility certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. The course is currently closed, but you can sign up for my newsletter to be the first to know when it reopens.

S2_EP_46_Overcoming Our Limits with Iron Tamer David Whitley

Mon, 17 May 2021 09:00:00 +0000

David's background and interests
Coldwater exposure and the Wim Hof Method
Benefits for the immune system
Progressive overload
How to get started
When to get out
Intelligent expansion of the comfort zone
Personal development aspect

For Coaching: superhumanyoucoaching.com

For the book: superhumanyoubook.com

Website: irontamer.com

Referenced study: https://pubmed.ncbi.nlm.nih.gov/24799686/

This podcast is brought to you by the physiologic flexibility certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. The course is currently closed, but you can sign up for my newsletter to be the first to know when it reopens.

S2_EP_45 Review of Cold Water Immersion

Mon, 10 May 2021 19:00:00 +0000

Narrative review in Frontiers in Sports and Active Living
What is CWI?
How does CWI affect muscle hypertrophy?
What are the caveats?
Muscle fiber examination
Metabolic effects
Change in inflammation?
Performance changes?
Iron Radio

This podcast is brought to you by the physiologic flexibility certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. The course is currently closed, but you can sign up for my newsletter to be the first to know when it reopens.

S2_EP_44_Fasted vs. Fed Cardio – Brand New Research

Wed, 28 Apr 2021 16:00:00 +0000

Jeff's background as a dietician working with a wide range of athletes and his current role at Auckland University of Technology - Sports Performance Research Institute of New Zealand (SPRINZ)
Research began with a survey looking at what endurance athletes eat before exercise - if anything
Results of research testing performance elements with cyclists not eating or eating either a carbohydrate or protein meal
Hunger post-exercise
Intra-exercise calories or electrolytes
The type of fat you're burning when you're exercising
Discussion of Mark Fell study: "Carbohydrate improves exercise capacity but does not affect subcellular lipid droplet morphology, AMPK and p53 signaling in human skeletal muscle"
How do you burn more fat?
When to avoid fasted training
Find Jeff at eatsleep.fit or Twitter: @eatsleepfit

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again.

S2_EP_43_Flex Diet Certification Now Open

Thu, 22 Apr 2021 17:00:00 +0000

Description of the eight interventions discussed in the certification
Expert interviews
Concepts of macro matching and macro mismatching
Go to flexdiet.com to enroll
If you're listening after the Flex Diet Certification has closed, go to flexdiet.com and sign up for my newsletter to be notified when it opens again.

S2_EP_42: 3 Better Alternatives to 6 Popular Exercises

Wed, 14 Apr 2021 17:00:00 +0000

Barbell Back Squat
- Why is this so popular?
- What are two or three alternatives?
- Why could each of these variations become a new beloved lift?
Conventional Barbell Deadlift
- Why is this so popular?
- What are two or three alternatives?
- Why could each of these variations become a new beloved lift?
Bench Press
- Why is this so popular?
- What are two or three alternatives?
- Why could each of these variations become a new beloved lift?
Overhead Press
- Why is this so popular?
- What are two or three alternatives?
- Why could each of these variations become a new beloved lift?
Pull-Up
- Why is this so popular?
- What are two or three alternatives?
- Why could each of these variations become a new beloved lift?
Biceps Curl
- Why is this so popular?
- What are two or three alternatives?
- Why could each of these variations become a new beloved lift?

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Enrollment opens Monday, April 19 through Monday, April 26. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens again!

S2_EP_41_Wrap up of the 2021 Society of NeuroSports Meeting: Neuro, Exercise, Brains and Cognition

Wed, 31 Mar 2021 09:00:00 +0000

The effect of aerobic exercise on cognition - having a "better brain"
Dr. Wendy Suzuki- cognition and mood
Dr. Joe Clark - visual systems post-concussion and how to cut concussion rates through visual work before an athletic event
Dr. Matt Antonucci who runs Plasticity Centers in Orlando gave an overview looking at concussions and brain trauma
Dr. Justin Rhodes did an interesting experiment with rats and muscle contractions
Dr. Christine Wren found that older women who do aerobic exercise and then have an MRI see an increase in hippocampal volume
Dave Barr's great talk on CNS and recovery
Other sleep research
Dr. Katy Dombrowsky talked about how breathing is important and the role of the exhale vs. inhale
Dr. Wong follow up talk on breathing and the correlation between breathing and low back pain
Applied neuroscience: the making of a corporate athlete
Dr. Gibson talked about NFL concussions
Dr. Banks looked at sleep and mood
Dr. Jose Antonio led an afternoon of talks on sports supplements
Mind and body approach to exercise

Links

Society of NeuroSports

Book: The Molecule of More: How a Single Chemical in Your Brain Drives Love, Sex, and Creativity - And Will Determine the Fate of the Human Race

Carrick Human Performance Program

S2_EP_40 Why You Should Learn a New Sport for Recreation

Wed, 24 Mar 2021 09:00:00 +0000

Definition of exercise vs. recreation
FIght human tendency to not want to do things you suck at
The benefits of recreation for the brain and body
Visual feedback for learning
Healthy aging requires using the brain
Making errors drives neuroplasticity
Make the process fun

S2_EP_39 Physiologic Flexibility Certification Is Now Open

Tue, 23 Mar 2021 15:10:00 +0000

Go to www.Physiologicflexibility.com to sign up.
40 + different explicit action items
4 areas of homeostatic regulators
- temp
- pH
- fuels: blood glucose/keto
- oxygen /CO2
Technical videos in each area 2-3.5 hours
The big picture over 8 videos
40 explicit action items in total
400+ studies referenced
Based on over a decade of reading research, working with clients, and good ole fashion self trial and error
Direct access to me during the entire course via my private email address

S2_EP_38 Variability in Your Training and the Importance of Consistency

Mon, 8 Mar 2021 10:00:00 +0000

The importance of having something you can do for exercise at home
Handling an "off" day
The more you train, the more variability you can experience from day-to-day
The importance of showing up

S2_EP_37: All about fish oil, essential fats, and more, an interview with Dr Doug Bibus

Mon, 1 Mar 2021 10:00:00 +0000

Dr Doug Bibus introduction and background
A brief primer of essential fats
Mortality and fish oil
Recommended amounts for health benefits
Sport supplementation
COVID, clinical trials, inflammation, and fish oil
DHA and arachidonic acid in membranes and athletes (and sled dogs)
Cold exposure can help convert more DHA
Hibernating animals
Can you get too much EPA and DHA?
Farm-raised salmon EPA and DHA quite low?
2-3g DHA and EPA science-backed recommendation
Omega 3 blood testing (omega3test.com)
Find Dr. Bilbus at lipidlab.com and omega3test.com

Go to omega3test.com for a special offer - limited time only. Type code FLEXDIET.

S2_EP_36 Nasal vs. Mouth Breathing During Intense Exercise

Tue, 23 Feb 2021 10:00:00 +0000

Background to how I starting using nasal breathing with clients
The rate limiter for nasal breathing during exercise
Review of the literature (references below)
Myths related to slow breathing
Should we nasal breathe 100% of the time
Where is nasal breathing most useful

References:

Alex Hutchinson, Endure

Veli, N. (1983). Oronasal airway choice during running. Respiration Physiology, 53(1): 129–133. PMID: 6622862

Saibene F, Mognoni P, Lafortuna CL and Mostardi R. (1978). Oronasal breathing during exercise. Pflügers Archives, 378(1): 65-69. https://doi.org/10.1007/BF00581959

LaComb, CO, Tandy, RD, Lee, SP, Young, JC and Navalta, JW. (2017). Oral versus Nasal Breathing during Moderate to High-Intensity Submaximal Aerobic Exercise. International Journal of Kinesiology and Sports Science, 5(1), 8-16. DOI: http://dx.doi.org/10.7575//aiac. ijkss.v.5n.1p.8

Recinto, C, Efthemeou, T., Bofelli, PT, and Navalta, JW. (2017). Effects of Nasal or Oral Breathing on Anaerobic Power Output and Metabolic Responses. International Journal of Exercise Science, 10(4): 506-514. PMCID: PMC5466403

Morton AR, King K, Papalia S, Goodman C, Turley KR, Wilmore JH. Comparison of maximal oxygen consumption with oral and nasal breathing. Aust J Sci Med Sport. 1995 Sep;27(3):51-5. PMID: 8599744.

Dallam, George & McClaran, Steve & Cox, Daniel & Foust, Carol. (2018). Effect of Nasal Versus Oral Breathing on Vo2max and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathing. International Journal of Kinesiology and Sports Science. 6. 22. 10.7575/aiac.ijkss.v.6n.2p.22.

Other helpful links:

5 top breathing hacks to improve your HRV, health & performance

Alternate Nostril Breathing: The Benefits & How To Do It

Why you should use nasal breathing when you exercise - The Washington Post

ResearchGate

Response of nasal airway and heart rate variability to controlled nasal breathing - PubMed

The impact of deep breathing and alternate nostril breathing on heart rate variability: a human physiology laboratory | Advances in Physiology Education

Dynamic Changes in Heart Rate Variability and Nasal Airflow Resistance during Nasal Allergen Provocation Test

S2_EP35_The Process of the Science of Body Composition w Dr Tommy Wood and Dr Ben House

mike@miketnelson.com (Ben House, Tommy Wood, Mike T Nelson) — Mon, 15 Feb 2021 10:05:00 +0000

Listen in as the docs discuss

Lies, Dam Lies, and Statistics
How to read a study beyond just the abstract
Who should even post about science
The new study on lifers doing a ketogenic diet
Did the subject really add lean body mass in the form of muscle?
How much protein do you need to change your body composition?
And much more

Check out The Bro Research Center at https://broresearch.com/

Dr Ben House at https://broresearch.com/staff/ and on IG at https://www.instagram.com/drbenhouse/?hl=en

Dr Tommy Wood at https://www.instagram.com/drtommywood/

S2_EP_34_4 Weeks To Get In Great Shape

Wed, 10 Feb 2021 22:00:00 +0000

I cover my basic assumptions regarding who this is for
Lifting component: what I would do and how often
Cardio component
Nutrition
Fasting
Hydration
Supplements
Sleep
Other

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again.

S2_EP_33 How To Eat Organ Meats, Image Issues in Fitness and More with Ashleigh VanHouten

Mon, 25 Jan 2021 10:00:00 +0000

Intro to Ashleigh's quarantine life
How the book, It Takes Guts, went from idea to reality
Why bother with organ meats
Nose-to-tail-eating
Why organ meat fell out of favor
Health wars and trying to be the voice of reason
Image issues in fitness
Competence and confidence
Dr. Mike's thoughts on certain exercises and hypertrophy
Vegetables are good
Tips on eating liver

Find her book at any online bookstore or at ashleighvanhouten.com. IG @themusclemaven

S2_EP_32_How To Train for Muscle Hypertrophy, an Interview with Kassem of N1 Education

Mon, 18 Jan 2021 10:00:00 +0000

N1 Education mission: They take what you'd learn in a university setting and apply it to the individual level.
Narrowing research down to an applicable level
Issues with hypertrophy research
Targeted programming
Activation of specific muscles
Balancing hypertrophy training with moving well as a human
Internal vs. external cues
Dynamic stability
Coaching exercises to a client

Find Kassem Hanson on IG: @N1.education, @N1.training, and coach_kassem

Websites: n1.education and n1.training

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Enroll now (Jan. 18, 2021) or join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again.

S2_EP_31: All About Fish Oil, Essential Dietary Fats and More with Brent Uken

Mon, 11 Jan 2021 10:00:00 +0000

Hear about Brent's background
Research on fish oil- where it's been and where it's going
Omega 3 to Omega 6 ratios
Omega 3 index: what it is and what it tells you
The form of supplementation matters
What to look for on a supplement label
Can you hyper dose fish oil to catch up on a deficiency?
Algae-based fish oil
New study outline and details
Arachidonic acid
Brent's recommendations

Find Brent at brent@omega3study.com or on LinkedIn.

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Enrollment opens Jan. 11, 2021 for the next seven days. Go to flexdiet.com to enroll and get access to interventions on nutrition and recovery.

If you're listening after enrollment closes, join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again.

S2_EP_30_3 Step Process to Reach Your Fitness Goals in 2021

Tue, 5 Jan 2021 02:23:49 +0000

Intentions with a rough timeframe are better than goals with a strict timeframe.
Figure out the gap - what's missing. SAID principle.
Figure out the cost. HRV, joint pain, time spent exercising...
Basic boring is best (3 Bs)

Today's podcast is brought to you by Dr. Mike himself. Check out the new and improved website and make sure to sign up for my daily newsletter to receive all my free content.

S2_EP_29 How to Recover Faster and Be More Resilient via Sleep and Sports Supplements with Dr Greg Potter

Tue, 29 Dec 2020 22:32:51 +0000

Dr. Potter's background and current role

Sleep's effects on the brain

REM sleep for motor learning

Lucid dreaming

PTSD, trauma, TBI, and sleep

Creatine supplementation, sleep, and health

Other supplement science and recommendations

Be careful when choosing your supplements

Where to find Dr. Greg Potter:

Resilient Nutrition

Co-founder and Chief Science Officer, Resilient Nutrition

Instagram | Twitter | Linkedin

Greg Potter PhD

S2_EP_28 High Flux Model and More for Fat Loss and Client Coaching, an interview with Dean Guedo and Jeb Johnston of StrongerU

Mon, 21 Dec 2020 14:09:55 +0000

Deb, Jean, and Dr. Mike talk about the state of the industry in light of the pandemic
The high flux model
Learning how to get out of the low-calorie mindset
The importance of steps and energy expenditure
People react to food differently
Study in Amish
The role of recreation apart from training
Managing priorities
The power of knowing your motivator
There's no getting around hard work

Find Dean on IG: geudo.power or The Pump Podcast on Youtube

Find Jeb on foodonthemind.com

S2_EP_27 The Ph.D. Process, RPR, and Cutting Edge Psychology: an interview with Precision Nutrition's Head Strength and Sport Psychology coach Dr Adam Feit

Mon, 14 Dec 2020 10:00:00 +0000

Discussion of the Ph.D. process
Research limitations and struggles
Reflexive Performance Reset (RPR)
The imperfect role of science in answering questions
Sport and exercise psychology (Dr. Feit’s dissertation)
The role of the coach in directing their client's mindset
One surprise from Dr. Feit’s research

Find Dr. Feit on Facebook: Adam Feit, IG: @aefeit, Twitter: a_feit, and email: aefeit@gmail.com

S2_EP_26 Useful Tips for Fitness Trainers and Their Clients: Interview with coach Lee Boyce

Mon, 7 Dec 2020 10:00:00 +0000

Managing training through COVID restrictions
Encouraging client independence
The role the personal trainer can play
Fitness culture and the hardcore or die aspect
Tradeoffs in fitness
Tips for changing up training to correct for bad form
Using video for analysis

Find Lee on FB, IG, and Twitter @coachleeboyce or leeboyce.com.

S2_EP_25_ Holiday Weight Loss Tips - Why Do People Overeat and What To Do

mike@miketnelson.com (Dr. Mike T Nelson) — Mon, 30 Nov 2020 10:00:00 +0000

How not to gain weight between November and January.
Two letters: H and H - hedonic and homeostatic
Awareness
Combine the best of hedonic and homeostatic

S2_EP_24_The 4 Aspects of Physiologic Flexibility for Enhanced Recovery, Anti-fragility, and Robustness with Dr Mike T Nelson

Mon, 16 Nov 2020 10:00:00 +0000

Beginnings of metabolic flexibility research
Where the idea of physiologic flexibility came from
Can we transfer the idea of metabolic flexibility to our physiology?
Apply stress to the system, does the system get better?
What systems in the body have to be regulated or you'll be in a world of hurt?
Body temperature
pH
Blood glucose
Oxygen and CO2
How improvements in each contributes to being a more robust human

Go to flexdiet.com to get on the newsletter. If you're listening after Nov. 16, 2020, you can join the waitlist.

S2_EP_23_Cranial Face Structures, Nasal Breathing, Orthodontics, Tongue Position, and More Unlikely Performance Limiters: Interview with Zac Cupples

Mon, 9 Nov 2020 19:14:12 +0000

How Jodie avoided dentures
Zac’s background and how he got into this field
What proper mouth structure should be
The connection between sleep and mouth structure
The connection between ADHD and other behavior issues and airway
What to ask for with a sleep study
At home sleep apnea testing: Watch-PAT
Addressing oral posture sooner rather than later
How much can you change
It takes a team to be fully optimized
Recommendations on what to do and where to go
Isleephst.com (hst10 - 10% discount code): get the Watch-PAT 1.
zaccupples.com

This podcast is brought to you by The Flex Diet Cert. Get ono the daily newsletter to also secure your post for the next round at flexdiet.com.

S2_EP_22_The Neurology of Performance, Physiology, and Life with Dr Chris Chris Friesen

Tue, 3 Nov 2020 20:24:38 +0000

Introduction to Dr. Friesen
How he uses neurofeedback to help people learn to regulate their brains (examples with ADHD and anxiety)
How personality traits matter for arousal, motivation and performance
5 personality dimensions
The importance fo physiological, psychological and neurological flexibility
Training to enhance your capacity to be a more robust human
How we are losing heartiness
Dr. Friesen’s top three recommendations
Pain vs. suffering
How action creates change
Check out Dr. Friesen’s book, “Achieve: Find out who you are, what you really want and how to make it happen”
friesenperformance.com
niagraneuropsychology.com
Facebook: @FriesenPerformance

This podcast is brought to you by The Flex Diet Cert. Get ono the daily newsletter to also secure your post for the next round at flexdiet.com.

S2_EP_21_Anders from Barbell Shrugged Joins With A Huge Announcement

Mon, 26 Oct 2020 09:00:00 +0000

How the deal with Walmart started
Anders’ John Cena connection and experience with Fit Ops
How they spent all of Quarantine coming up with a training program for the masses and learning the Walmart system
They hit the shelves in 12 Walmart stores Nov. 6 - right next to the supplements.
Six weeks of programming for less than $10.
Ability to adapt the e-book
Hopes for the programs
Providing solid info for those who otherwise wouldn’t know where to go
Will be on walmart.com

S2_EP_20_7 Reasons to do an AM Walk for Recovery

Mon, 19 Oct 2020 09:00:00 +0000

Fasted cardio
Low insulin
Low effort
Increase blood flow for recovery
Eye movement
Optic Flow
Sunlight

This podcast is brought to you by The Flex Diet Cert. Get on the daily newsletter to also secure your spot for the next round at www.flexdiet.com

S2_EP_19_Run Down on Popular Gym Chains with Mario Mavrides

Mon, 12 Oct 2020 09:00:00 +0000

What does the end-user (fitness consumer) need to know to make an informed decision about where to work out.
Tapout fitness venture Mario is working on
The science behind marketing claims for places like CrossFit, Orange Theory, and others
How these cultures enforce fatigue-based work
Discussion of other chains 9 Round, F45
Exercises for the sake of novelty
There’s no magic workout program
Learn to ask for the rationale behind what your exercise program is asking of you
Where you can find Mario: @Mariomavrides on Instagram or Tapoutfitness.com

This podcast is brought to you by The Flex Diet Cert. Get on the daily newsletter to also secure your spot for the next round at www.flexdiet.com

S2_EP_18_Holding Paradox: The Key to Reaching Your Fitness Goals

Tue, 6 Oct 2020 16:40:45 +0000

Being “happy” with current performance while also being realistic as to how that compares on a national or world scale
Comparison to others’ highlight reels de-incentivizes your brain toward getting better
Look up standards for your particular lift to get an idea of the direction you need to go
Work on holding the paradox of “This is where I’m at now” and “Can I do better than before"

This podcast is brought to you by The Flex Diet Cert. Get on the daily newsletter to also secure your spot for the next round at www.flexdiet.com

S2_Ep_17_The 3 Forgotten Principles To Reach Your Fitness Goals

mike@miketnelson.com (Mike T Nelson) — Mon, 28 Sep 2020 09:05:04 +0000

in this podcast

My top 3 principles for programming
A couple of fun training stories
How to implement these principles into your program ASAP

This podcast is brought to you by The Flex Diet Cert. Get on the daily newsletter to also secure your spot for the next round at www.flexdiet.com

S2_EP_16: Protein, Metabolism and Research: Interview with Eric Williamson from Unlocked Fitness

Mon, 21 Sep 2020 16:47:46 +0000

Episode Notes:

Eric’s background and how he got into protein metabolism
What are main things you look at from a mechanistic standpoint and why should we care
Background on nitrogen balance - pros and cons
Essential vs. nonessential amino acids
Acute vs. chronic studies
The importance of resistance training and nutrition, especially as we age
Anabolic resistance
Deuterated water tracer technique
Optimal protein amount at one time
Protein and fasting
Autophagy
Protein recommendation for older adults
Enhanced MPS through continual movement during the day
https://www.unlockedfitnessandnutrition.com

"I realized that I misspoke on the podcast when talking about the deuterated water tracer technique. There is one point where I said "it has an extra hydrogen". It doesn't, the hydrogens already on the water are isotopes. Everything I say after that is correct about the hydrogen of D2O being the tracer which finds its way onto amino acids through metabolic processes." - Eric

If you like what you just heard, sign up for my email newsletter to make sure you see all of my health and wellness tips!

S_2_EP_15: All About Coaching: Interview with Jeb and Dean from Stronger U

Fri, 18 Sep 2020 19:32:09 +0000

Jeb explains his background, including a stint as a celebrity hairstylist
Dean talks about his experience teaching and how that led to coaching and nutrition
Balancing nutrition coaching without doing the training component
Encouraging clients to do more
Talking about what works without getting neurotic
Transformations and timing
Dealing with emotions and data
Avoiding codependency
Find Jeb at www.foodonthemind.com where he has a daily blog and podcast. Instagram: @jebstuartjohnston
Find Dean on Instagram: @guedo.power
Flex Diet Certification is open Sept. 15 - Sept. 20
Go to www.flexdiet.com to enroll.
If you're listening after Sept. 20, 2020, you can sign up to join the waitlist.

S_2_EP_14: Flex Diet Certification Open Now and My Secret Goal

Tue, 15 Sep 2020 23:08:38 +0000

The Flex Diet Certification enrollment is open now until midnight (CDT) Sept. 20
Go to www.flexdiet.com to enroll or for more information
My secret goal
Outline of the course
Send questions to questions@flexdiet.com
If you are listening outside of that time period, you can still get on the waitlist for the next round at www.flexdiet.com

S2_EP_13: Interview with James Nestor, author of "Breath: The New Science of a Lost Art"

Mon, 7 Sep 2020 09:00:30 +0000

Show Notes:

What James’ wife thinks of his experiments

What happened when he plugged his nose for 10 days and how the experiment came about

Disorders correlated with mouth-breathing

Things to look out for: how long you can hold your breath after a complete exhale as a marker of health.

How this science got lost

What the perfect breath looks like

CO2 therapy

Holotropic Breathing practice

How the airway can impact facial structure and ADHD

Key Takeaways

Find James at mrjamesnestor.com.

If you like what you just read, sign up for my email newsletter to make sure you see all of my health and wellness tips!

Download the full transcript here.

S2_EP_12: Interview with Dr Mike T Nelson -Steve Turns the Tables and Interviews Me Today

mike@miketnelson.com (Dr. Mike T Nelson) — Mon, 31 Aug 2020 14:36:26 +0000

Dr. Mike’s early medical history
Beer golf
Schooling
Graduate work
How Dr. Mike started with metabolic flexibility
What people are getting right and wrong with HRV and Metabolic Flexibility
What he wishes he had known early on
What does the next frontier look like
Find Stephen at Ihealthsciences.com or IG @ihealthsciences
Get all the exclusive information and first crack a the next round of the Flex Diet Cert via my daily Insider newsletter at https://www.flexdiet.com/

S2_EP_11: How To Improve Your Breathing - an Interview with Rob Wilson from Shift Adapt

Mon, 24 Aug 2020 09:00:21 +0000

Breathing from an evolutionary and survival aspect
Self-regulation vs. self-optimization- why you should still work to improve your breathing
Breathing’s connection to pH, temperature and metabolic processes
The concept of physiologic flexibility
Breath practice for anti-fragility
Psychologically commit to the skill
Working hard in the right way
Benefits of developing CO2 tolerance
Best ways to start a breathing practice
Free series on shiftadapt.com/breathwork

If you like what you just heard, sign up for my email newsletter to make sure you see all of my health and wellness tips!

S2_EP_10 Isometrics, Patellofemoral Pain, Collagen, and More: Interview with Jake Tuura

Mon, 17 Aug 2020 12:00:17 +0000

Jake's experience with patellar tendon pain and how he fixed it with isometrics
Why do some people seem to suffer more tendon injuries as opposed to muscle injuries
The role of collagen in healing
The importance of consistency
Discussion of RPR
What are some different interventions
Overview of isometric exercises to help with patellar tendon pain
Who Jake likes to follow
Find Jake at jackedathlete.com or Jake Tuura on Instagram

S2_EP_9 Gut Health and Exercise: Interview with Dr. Sara Campbell

Mon, 10 Aug 2020 12:00:06 +0000

Bugs change in response to exercise and exercise can change gut bugs.

Reduction in microbiota can cause exercise to suffer in mice - discussion of recent studies

How can humans test themselves based on the mouse study

How microbes adapt to training stimulus

How long does it take microbiota to change and keep that change from reverting to baseline

Gut bugs and inulin in type 2 diabetics.

Classification of microbes

Where more research is needed in regards to resistance training and HIIT

Top two things people should be doing and one thing most people are probably not doing that they should

How you go about data collection in a lab

Referenced studies and articles:

Impact of Protein Intake in Older Adults with Sarcopenia and Obesity: A Gut Microbiota Perspective

FitBiomics CEO: ‘First athlete-derived probiotics to hit the market within a year, if not sooner’

Food for thought about manipulating gut bacteria

Host genotype and exercise exhibit species-level selection for members of the gut bacterial communities in the mouse digestive system

Gut bacteria selectively promoted by dietary fibers alleviate type 2 diabetes

S2_EP_8 Gym Opening and Safety: Interview with Mario Mavrides

Fri, 7 Aug 2020 18:26:30 +0000

The most commonly asked questions regarding re-opening

Who will return and why or why not

Disinfection policies

Wearing masks during exercise

Special hours for high-risk clients

S2_EP_7 Female Athletes and Eating to Fuel Performance with Dr. Susan Kleiner

Thu, 9 Jul 2020 21:19:02 +0000

Prevalence of female (and male) athletes who under-eat

Where the notion that females don’t burn calories at the elite level in the same way as males began

Principle of low energy availability and relative energy deficiency in sport (REDS)

Coaching an athlete to eat more

Red flags to look for as a coach/trainer

When to refer the client to a specialist

Study Link:

https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00353-w

Dr. Kleiner's Website:

https://www.drskleiner.com/

S2_EP_6 Dr. Dom D'Agostino on Red Light, Ketones, Fasting, Zapping Monkeys and More

Mon, 29 Jun 2020 19:00:17 +0000

Dom’s 72-hour fast. Measurements he’s using and what markers he’s interested in.

Red light and near infrared (photobiomodulation)helping recovery? Subjective research.

Evidence from research and personal experience that it does help wound healing
Benefits around timing of red light therapy

Motivation behind doing a 72-hour fast? Testing metabolic flexibility

What does Dr. D'Agostino think is low carb

Dr. Mike’s Masters research on Zapping Monkeys

Lactate as a potential supplement

This is where his research on a ketone supplement began

Prevention of TBI

What else Dr. Dom is working on…

S2_EP_5 All About Light with Thaddeus Owen from Primal Hacker

mike@miketnelson.com (Dr. Mike T Nelson) — Wed, 24 Jun 2020 22:25:22 +0000

All about blue light and how it can regulate and dis-regulate sleep cycles.

How much sunlight is needed?

Does the time of day matter?

Benefits of UVA and UVB light.

Right light panels and photobiomodulation.

S2_EP_4 Insulin and Glucose Myths and More w Dr Tommy Wood

mike@miketnelson.com (Dr. Tommy Wood, Dr. Mike T Nelson) — Tue, 16 Jun 2020 18:20:38 +0000

Dr. Wood talks about his upcoming experiment with the Carnivore Diet.

What is the accepted theory of Insulin and what might be wrong with that.

How insulin actually acts in a normally functioning body.

How more muscle tissue acts as a bigger buffer.

What Dr. Wood thinks about fasting and fasted cardio.

Insulin and normal insulin signaling are very useful to the body.

Insulin resistance doesn't just happen. The cause is much more interesting and important.

The answer isn't always eat less carbs.

Tests for insulin resistance.

S2_EP_3 #1 Tip As You Go Back to the Gym Again - Avoid a Load Spike

mike@miketnelson.com (Dr. Mike T Nelson) — Tue, 26 May 2020 16:50:43 +0000

Load Spike information based on research from Tim Gabbett

How to set programming when you've been away for a period of time

Keep quality of work high while avoiding injury

Join newsletter and check out flex diet certification - www.flexdiet.com

Study reference: https://bjsm.bmj.com/content/50/5/273.full

S2_EP_2 Dr. Eric Helms on Training Life

mike@miketnelson.com (Dr. Eric Helms, Dr. Mike T Nelson) — Tue, 19 May 2020 23:29:58 +0000

Challenges getting home from Costa Rica once COVID 19 concerns started shutting down borders and airports.

Getting creative with at-home work and program writing.

How limitations can spur creativity

Remove complexity from programming - keep it simple

Where periodization makes the most sense

Principles for programming design

S2_EP_1 I'm Back - New Podcast Title and AM Aerobic Training For Meatheads

mike@miketnelson.com (Dr. Mike T Nelson) — Mon, 18 May 2020 15:49:52 +0000

How to use aerobic training

What is aerobic training?

How do CO2 levels affect your breathing pattern?

Nasal vs mouth breathing

My AM Aerobic experiment during COVID19 lockdown

How to set up your aerobic / cardio training

AM row, bike, cold, groundhog day training

To learn more about a complete system for nutrition and recovery to enhance performance body composition, check out the Flex Diet Cert www.flexdiet.com

Bonus: Interview with Phil White

Thu, 5 Mar 2020 06:00:13 +0000

What lessons can we learn from Laird Hamilton, Dr. Andy Galpin, Brian MacKenzie, and Kelly Starrett? Listen in as writer and journalist Phil White and I discuss that plus much more! Learn more about Phil at www.philwhitebooks.com

Bonus: Fitness Tips from Down Under

mike@miketnelson.com (Dr. Mike T Nelson) — Mon, 2 Mar 2020 18:34:10 +0000

I wanted to drop you a short note about my trip to Australia for a wedding, to hang out and I was also teaching Level 1 and Level 2 of Reflexive Performance Reset. Tune in to hear my thoughts about the trip along with a few fitness tips.

Bonus Tip: How to Change Your Training Due to Travel or Stress

Mon, 24 Feb 2020 16:04:35 +0000

This episode was prerecorded from an airport right out of LAX as Jodie and I were about to hop on a long flight to Brisbane, Australia. The tip for today is the answer to: what do you do with a training session in the gym when you're operating with less sleep than you probably need? Enjoy!

Ep 51: Interview - Creating Strong, Jacked, and Agile Athletes with James Cerbie of Rebel Performance

Thu, 6 Feb 2020 07:22:02 +0000

In this interview, I chat with my man James Cerbie about how to get you stronger, more agile, mo' muscle, a bigger aerobic engine and much more... ... all without pain.

Ep 50: Daily - Micronutrients to Watch Out For - Selenium

Fri, 24 Jan 2020 10:00:02 +0000

MacFarquhar JK, Broussard DL, Melstrom P, Hutchinson R, Wolkin A, Martin C, et al. Acute selenium toxicity associated with a dietary supplement. Archives of internal medicine. 2010;170(3):256-61.

Ep 49: Daily - Micronutrients to Watch Out For - Iodine for Thyroid

Thu, 23 Jan 2020 10:00:01 +0000

References:

Matthews E. Acute Kidney Injury and Iodinated Contrast Media. Radiol Technol. 2018;89(5):467CT-77CT.
Leung AM, Braverman LE. Consequences of excess iodine. Nat Rev Endocrinol. 2014;10(3):136-42.
Koukkou EG, Roupas ND, Markou KB. Effect of excess iodine intake on thyroid on human health. Minerva Med. 2017;108(2):136-46.
Patrick L. Iodine: deficiency and therapeutic considerations. Altern Med Rev. 2008;13(2):116-27.
Guastamacchia E, Giagulli VA, Licchelli B, Triggiani V. Selenium and Iodine in Autoimmune Thyroiditis. Endocr Metab Immune Disord Drug Targets. 2015;15(4):288-92.
Markou K, Georgopoulos N, Kyriazopoulou V, Vagenakis AG. Iodine-Induced hypothyroidism. Thyroid. 2001;11(5):501-10.
Zbigniew S. Role of Iodine in Metabolism. Recent Pat Endocr Metab Immune Drug Discov. 2017;10(2):123-6.

Ep 48: Daily - Micronutrients to Watch Out For - Iron For Men

Wed, 22 Jan 2020 10:00:06 +0000

References:

Ramanathan G, Olynyk JK, Ferrari P. Diagnosing and preventing iron overload. Hemodial Int. 2017;21 Suppl 1:S58-S67.
Datz C, Müller E, Aigner E. Iron overload and non-alcoholic fatty liver disease. Minerva Endocrinol. 2017;42(2):173-83.

Ep 47: Daily - Micronutrients to Watch Out For - Vitamin A in Retinol Form

Tue, 21 Jan 2020 10:00:04 +0000

References:

1. Penniston KL, Tanumihardjo SA. The acute and chronic toxic effects of vitamin A. Am J Clin Nutr. 2006;83(2):191-201.

2. Hathcock JN, Hattan DG, Jenkins MY, McDonald JT, Sundaresan PR, Wilkening VL. Evaluation of vitamin A toxicity. The American journal of clinical nutrition. 1990;52(2):183-202.

3. Bhattacharya S, Singh A. Phasing out of the Universal Mega Dose of Vitamin-A Prophylaxis to Avoid Toxicity. AIMS public health. 2017;4(1):38-46.

4. Blaner WS, Li Y, Brun PJ, Yuen JJ, Lee SA, Clugston RD. Vitamin A Absorption, Storage and Mobilization. Sub-cellular biochemistry. 2016;81:95-125.

5. de Oliveira MR. Vitamin A and Retinoids as Mitochondrial Toxicants. Oxid Med Cell Longev. 2015;2015:140267.

6. Russell RM. The vitamin A spectrum: from deficiency to toxicity. The American journal of clinical nutrition. 2000;71(4):878-84.

7. Senoo H, Imai K, Mezaki Y, Miura M, Morii M, Fujiwara M, et al. Accumulation of vitamin A in the hepatic stellate cell of arctic top predators. Anat Rec (Hoboken). 2012;295(10):1660-8.

8. Ball MD, Furr HC, Olson JA. Acyl coenzyme A:retinol acyltransferase activity and the vitamin A content of polar bear (Ursus maritimus) liver. Comp Biochem Physiol B. 1986;84(4):513-7.

9. O'Donnell J. Polar hysteria: an expression of hypervitaminosis A. Am J Ther. 2004;11(6):507-16.

Ep 46: Daily -Micronutrients to Watch Out For - Overview of What is toxic / qualty of supplements

mike@miketnelson.com (Dr. Mike T Nelson) — Mon, 20 Jan 2020 10:00:08 +0000

This week, we're talking about micronutrients that you may want to re-consider, not necessarily avoid, but to keep an eye on. There are micronutrients that could potentially be toxic. Now I know the word toxic gets thrown around a lot and it gets really messy fast - and that's what we'll review on today's show. Enjoy!

Flex Diet Certification is Now Open! Closes 1/19/20

mike@miketnelson.com (Dr. Mike T Nelson) — Sun, 19 Jan 2020 19:00:24 +0000

Visit edu.flexdiet.com/enroll for more info.

Ep 45: Daily - Micronutrients - Gender Effects, Zinc, and Iron

mike@miketnelson.com (Dr. Mike T Nelson) — Fri, 17 Jan 2020 10:00:16 +0000

References:

McDonald R, Keen CL. Iron, zinc and magnesium nutrition and athletic performance. Sports Med. 1988 Mar;5(3):171-84.

https://www.ncbi.nlm.nih.gov/pubmed/3285436

Heffernan, S. M., Horner, K., De Vito, G., & Conway, G. E. (2019). The Role of Mineral and Trace Element Supplementation in Exercise and Athletic Performance: A Systematic Review. Nutrients, 11(3), 696. doi:10.3390/nu11030696 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471179/

Micheletti A, Rossi R, Rufini S. Zinc status in athletes: relation to diet and exercise. Sports Med. 2001;31(8):577-82. DOI: 10.2165/00007256-200131080-00002 https://www.ncbi.nlm.nih.gov/pubmed/11475319

Heffernan SM, Horner K, De Vito G, Conway GE. The Role of Mineral and Trace Element Supplementation in Exercise and Athletic Performance: A Systematic Review. Nutrients. 2019 Mar 24;11(3). pii: E696. doi: 10.3390/nu11030696. PubMed PMID: 30909645; PubMed Central PMCID: PMC6471179. https://www.ncbi.nlm.nih.gov/pubmed/30909645

Sim M, Garvican-Lewis LA, Cox GR, Govus A, McKay AKA, Stellingwerff T, Peeling P. Iron considerations for the athlete: a narrative review. Eur J Appl Physiol. 2019 Jul;119(7):1463-1478. doi: 10.1007/s00421-019-04157-y. Epub 2019 May 4. Review. PubMed PMID: 31055680. https://www.ncbi.nlm.nih.gov/pubmed/31055680

Shoemaker ME, Gillen ZM, Mckay BD, Bohannon NA, Gibson SM, Koehler K, Cramer JT. Sex-specific relationships among iron status biomarkers, athletic performance, maturity, and dietary intakes in pre-adolescent an adolescent athletes. J Int Soc Sports Nutr. 2019 Sep 18;16(1):42. doi: 10.1186/s12970-019-0306-7. PubMed PMID: 31533743; PubMed Central PMCID: PMC6751686. https://www.ncbi.nlm.nih.gov/pubmed/31533743

Nabhan D, Bielko S, Sinex JA, Surhoff K, Moreau WJ, Schumacher YO, Bahr R, Chapman RF. Serum ferritin distribution in elite athletes. J Sci Med Sport. 2019 Dec 27. pii: S1440-2440(19)30682-6. doi: 10.1016/j.jsams.2019.12.027. [Epub ahead

of print] PubMed PMID: 31901316. https://www.ncbi.nlm.nih.gov/pubmed/31901316

Ep 44: Daily - Micronutrients - Essential Fats: Fish Oil

mike@miketnelson.com (Dr. Mike T Nelson) — Thu, 16 Jan 2020 10:00:02 +0000

References

The multiple risk factor intervention trial (MRFIT). A national study of primary prevention of coronary heart disease. (1976) JAMA 235:825-827
Bang HO, Dyerberg J (1975) Fat content of the blood and composition of the diet in a population group in West Greenland. Ugeskr Laeger 137:1641-1646
Barzi F, Woodward M, Marfisi RM et al (2003) Mediterranean diet and all-causes mortality after myocardial infarction: results from the GISSI-Prevenzione trial. Eur J Clin Nutr 57:604-611. doi:10.1038/sj.ejcn.1601575
Bays H (2007) Fish oil composition of Omacor and the GISSI trial. Am J Cardiol 99:1483-1484. doi:10.1016/j.amjcard.2007.01.012
Cerra FB, Holman RT, Bankey PE, Mazuski JE, LiCari JJ (1991) Omega 3 polyunsaturated fatty acids as modulators of cellular function in the critically ill. Pharmacotherapy 11:71-76
de Lorgeril M, Salen P (2007) Mediterranean diet and n-3 fatty acids in the prevention and treatment of cardiovascular disease. J Cardiovasc Med (Hagerstown) 8 Suppl 1:S38-41. doi:10.2459/01.JCM.0000289268.90482.7b
Dolecek TA, Granditis G (1991) Dietary polyunsaturated fatty acids and mortality in the Multiple Risk Factor Intervention Trial (MRFIT). World Rev Nutr Diet 66:205-216
Dyerberg J, Bang HO, Hjorne N (1975) Fatty acid composition of the plasma lipids in Greenland Eskimos. Am J Clin Nutr 28:958-966
Gorder DD, Dolecek TA, Coleman GG et al (1986) Dietary intake in the Multiple Risk Factor Intervention Trial (MRFIT): nutrient and food group changes over 6 years. J Am Diet Assoc 86:744-751
Holman RT (1998) The slow discovery of the importance of omega 3 essential fatty acids in human health. J Nutr 128:427S-433S
Holman RT, Pusch F, Svingen B, Dutton HJ (1991) Unusual isomeric polyunsaturated fatty acids in liver phospholipids of rats fed hydrogenated oil. Proc Natl Acad Sci U S A 88:4830-4834
Holman RT, Johnson SB, Kokmen E (1989) Deficiencies of polyunsaturated fatty acids and replacement by nonessential fatty acids in plasma lipids in multiple sclerosis. Proc Natl Acad Sci U S A 86:4720-4724
Holman RT (1986) Control of polyunsaturated acids in tissue lipids. J Am Coll Nutr 5:183-211
Kalmijn S (2000) Fatty acid intake and the risk of dementia and cognitive decline: a review of clinical and epidemiological studies. J Nutr Health Aging 4:202-207
Launer LJ, Kalmijn S (1998) Anti-oxidants and cognitive function: a review of clinical and epidemiologic studies. J Neural Transm Suppl 53:1-8
Leaf A (2008) Historical overview of n-3 fatty acids and coronary heart disease. Am J Clin Nutr 87:1978S-80S
Marchioli R, Silletta MG, Levantesi G, Pioggiarella R (2009) Omega-3 fatty acids and heart failure. Curr Atheroscler Rep 11:440-447
Menotti A, Keys A, Aravanis C et al (1989) Seven Countries Study. First 20-year mortality data in 12 cohorts of six countries. Ann Med 21:175-179
Neil HA, Ceglarek U, Thiery J, Paul S, Farmer A, Holman RR (2010) Impact of atorvastatin and omega-3 ethyl esters 90 on plasma plant sterol concentrations and cholesterol synthesis in type 2 diabetes: a randomised placebo controlled factorial trial. Atherosclerosis 213:512-517. doi:10.1016/j.atherosclerosis.2010.09.013
Ong HT, Cheah JS (2008) Statin alternatives or just placebo: an objective review of omega-3, red yeast rice and garlic in cardiovascular therapeutics. Chin Med J (Engl) 121:1588-1594
Phinney SD, Odin RS, Johnson SB, Holman RT (1990) Reduced arachidonate in serum phospholipids and cholesteryl esters associated with vegetarian diets in humans. Am J Clin Nutr 51:385-392
Puddu PE, Menotti A, Tolonen H, Nedeljkovic S, Kafatos AG (2011) Determinants of 40-year all-cause mortality in the European cohorts of the Seven Countries Study. Eur J Epidemiol 26:595-608. doi:10.1007/s10654-011-9600-7; 10.1007/s10654-011-9600-7
Richter WO (2003) Long-chain omega-3 fatty acids from fish reduce sudden cardiac death in patients with coronary heart disease. Eur J Med Res 8:332-336
Rupp H (2009) Omacor (prescription omega-3-acid ethyl esters 90): From severe rhythm disorders to hypertriglyceridemia. Adv Ther 26:675-690. doi:10.1007/s12325-009-0045-2
Streppel MT, Ocke MC, Boshuizen HC, Kok FJ, Kromhout D (2008) Long-term fish consumption and n-3 fatty acid intake in relation to (sudden) coronary heart disease death: the Zutphen study. Eur Heart J 29:2024-2030. doi:10.1093/eurheartj/ehn294
van Gelder BM, Tijhuis M, Kalmijn S, Kromhout D (2007) Fish consumption, n-3 fatty acids, and subsequent 5-y cognitive decline in elderly men: the Zutphen Elderly Study. Am J Clin Nutr 85:1142-1147
Vrablik M, Prusikova M, Snejdrlova M, Zlatohlavek L (2009) Omega-3 fatty acids and cardiovascular disease risk: do we understand the relationship? Physiol Res 58 Suppl 1:S19-26

Ep 43: Daily - Micronutrients - Magnesium

mike@miketnelson.com (Dr. Mike T Nelson) — Wed, 15 Jan 2020 10:00:10 +0000

References:

Adriana Sarah Nica, Adela Caramoci, Mirela Vasilescu, Anca Mirela Ionescu, Denis Paduraru, Virgil Mazilu. Magnesium supplementation in top athletes - effects and recommendations. Medicina Sportiva (2015), vol. XI, no 1, 2482-2494 Journal of the Romanian Sports Medicine Society

Aikawa JW. Magnesium: its biological significance. Boca Raton, FL: CRC Press, 1981:21–38.

Abbasi B, Kimiagar M, Sadeghnijat K, Shirazi MM, Hedayati M, Rashidkhani B. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” J Res Med Sci. 2012 Dec 17 (12): 1161-9.PubMed PMID: 23853635.

Arnaud MJ: Update on the assessment of magnesium status. Br J Nutr 2008;99(suppl 3):S24–S36

Brilla LR, Haley TF. Effect of magnesium supplementation on strength training in humans. J Am Coll Nutr 1992;11:326

Chandrasekaran NC, Weir C, Alfraji S, Grice J, Roberts MS, Barnard RT. Effects of magnesium deficiency--more than skin deep. Exp Biol Med (Maywood). 2014 Oct;239(10):1280-91. doi: 10.1177/1535370214537745. Epub 2014 Jun 13.

Ebel H, Gunther T. Magnesium metabolism: a review. J Clin Chem Biochem 1980;18:257–70.

Emelyanov A, Fedoseev G, Barnes PJ: Re- duced intracellular magnesium concentra- tions in asthmatic patients. Eur Respir J 1999;13:38–40.

Fawcett WJ, Haxby EJ, Male DA: Magnesium: physiology and pharmacology. Br J Anaesth 1999;83:302–320.

Institute of Medicine, Food and Nutrition Board. Dietary reference intakes for calcium, phosphorus, magnesium, vitamin D, and fluoride. Washington, DC: National Academy Press, 1997.

Guerrero-Romero F, Rodríguez-Morán M. Relationship between serum magnesium levels and C-reactive protein concentration, in non-diabetic, non-hypertensive obese subjects. Int J Obes Relat Metab Disord. 2002;26:469–74.

Hosty´nek JJ, Hinz RS, Lorence CR, Price M, Guy RH. Metals and the skin. Crit Rev Toxicol 1993;23:171–235

Jahnen-Dechent W, Ketteler M. Magnesium basics. Clin Kidney J 2012;5:i3–i14

Kupetsky-Rincon EA1, Uitto J. Magnesium: novel applications in cardiovascular disease--a review of the literature. Ann Nutr Metb. 2012;61(2):102-10.

Lansdown AB. Physiological and toxicological changes in the skin resulting from the action and interaction of metal ions. Crit Rev Toxicol1995;25:397–462.

Mochizuki M, Akagi K, Inoue K, Shimamura K.[A single dose toxicity study of magnesium sulfate in rats and dogs]. J Toxicol Sci. 1998 May;23 Suppl 1:31-5

Navarrete-Cortes A, Ble-Castillo JL, Guerrero-Romero F, Cordova-Uscanga R, Juárez-Rojop IE, Aguilar-Mariscal H, Tovilla-Zarate CA, Lopez-Guevara Mdel R. No effect of magnesium supplementation on metabolic control and insulin sensitivity in type 2 diabetic patients with normomagnesemia. Magnes Res. 2014 Apr-Jun;27(2):48-56. doi: 10.1684/mrh.2014.0361.

Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Peney PD. “Insufficient sleep undermines dietary efforts to reduce adiposity.” ANN Intern Med. 2010 Oct 5:153(7):435-41. PubMed PMID: 20921542.

Nowacki W, Daveau M, Malpuech-Bruge C. Inflammatory response

following acute magnesium deficiency in the rat. Biochim Biophys Acta 2000;1501:91–8

Nielsen FH, Johnson LK, Zeng H. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnes Res. 2010 Dec;23(4):158-68. doi: 10.1684/mrh.2010.0220. Epub 2011 Jan 4.

Malon A, Brockmann C, Fijalkowska- Morawska J, Rob P, Maj-Zurawska M: Ionized magnesium in erythrocytes – the best magnesium parameter to observe hypo- or hypermagnesemia. Clin Chim Acta 2004; 349:67–73.

Martin K, Jackson CF, Levy RG, Cooper PN. Ketogenic diet and other dietary treatments for epilepsy. Cochrane Database Syst Rev. 2016 Feb 9;2:CD001903. doi: 10.1002/14651858.CD001903.pub3.

Meolie AL, Rosen C, Kristo D, Kohrman M, Gooneratne N, Aguillard RN, Fayle R, Troell R, Townsend D, Claman D, Hoban T, Mahowald M. Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence; Clinical Practice Review Committee; American Academy of Sleep Medicine.J Clin Sleep Med. 2005 Apr 15;1(2):173-87.

Rodríguez-Morán M, Guerrero-Romero F. Serum magnesium and C-reactive protein levels. Arch Dis Child. 2008;93:676–80

University of Maryland Medical Center “Magnesium” access May 8. 2016 http://umm.edu/ health/medical/altmed/supplement/magnesium

Shils ME. Magnesium. In: Shils ME, Olson JA, Shike M, eds. Modern nutrition in health and disease. 8th ed. Philadelphia: Lea & Febiger, 1993:164–84.

Simsek E, Karabay M, Kocabay K: Assess- ment of magnesium status in newly diag- nosed diabetic children: measurement of erythrocyte magnesium level and magne- sium tolerance testing. Turk J Pediatr 2005; 47:132–137.

Waring, RH Report on Absorption of magnesium sulfate (Epsom salts) across the skin. School of Biosciences, University of Birmingham. B15 2TT, U.K. r.h.waring@bham.ac.uk URL http://www.epsomsaltcouncil.org/wpcontent/uploads/2015/10/report_on_absorption_of_magnesium_sulfate.pdf

Winkelmann RK. The relationship of the structure of the epidermis to percutaneous absorption. Br J Dermatol 1969;81:11–22

Witkowski M, Hubert J, Mazur A. Methods of assessment of magnesium status in humans: a systematic review. Magnes Res. 2011 Dec;24(4):163-80. doi: 10.1684/mrh.2011.0292.

Ep 42: Daily - Micronutrients - Vitamin D

Tue, 14 Jan 2020 10:00:13 +0000

References

Bartoszewska M, Kamboj M, Patel DR (2010) Vitamin D, muscle function, and exercise performance. Pediatr Clin North Am 57:849-861. doi:10.1016/j.pcl.2010.03.008
Brazier M, Grados F, Kamel S et al (2005) Clinical and laboratory safety of one year's use of a combination calcium + vitamin D tablet in ambulatory elderly women with vitamin D insufficiency: results of a multicenter, randomized, double-blind, placebo-controlled study. Clin Ther 27:1885-1893. doi:10.1016/j.clinthera.2005.12.010
Hoang MT, Defina LF, Willis BL, Leonard DS, Weiner MF, Brown ES. (2011) Association between low serum 25-hydroxyvitamin D and depression in a large sample of healthy adults: the Cooper Center longitudinal study. Mayo Clin Proc. 2011 Nov;86(11):1050-5.
Hollis BW, Johnson D, Hulsey TC, Ebeling M, Wagner CL (2011) Vitamin D supplementation during pregnancy: double-blind, randomized clinical trial of safety and effectiveness. J Bone Miner Res 26:2341-2357. doi:10.1002/jbmr.463; 10.1002/jbmr.463
Jones G (2008) Pharmacokinetics of vitamin D toxicity. Am J Clin Nutr 88:582S-586S
Karaplis AC, Chouha F, Djandji M, Sampalis JS, Hanley DA (2011) Vitamin D status and response to daily 400 IU vitamin D3 and weekly alendronate 70 mg in men and women with osteoporosis. Ann Pharmacother 45:561-568. doi:10.1345/aph.1P439
Kimball SM, Ursell MR, O'Connor P, Vieth R (2007) Safety of vitamin D3 in adults with multiple sclerosis. Am J Clin Nutr 86:645-651
Koutkia P, Chen TC, Holick MF (2001) Vitamin D intoxication associated with an over-the-counter supplement. N Engl J Med 345:66-67. doi:10.1056/NEJM200107053450114
Lips P, Binkley N, Pfeifer M et al (2010) Once-weekly dose of 8400 IU vitamin D(3) compared with placebo: effects on neuromuscular function and tolerability in older adults with vitamin D insufficiency. Am J Clin Nutr 91:985-991. doi:10.3945/ajcn.2009.28113
Maalouf J, Nabulsi M, Vieth R et al (2008) Short- and long-term safety of weekly high-dose vitamin D3 supplementation in school children. J Clin Endocrinol Metab 93:2693-2701. doi:10.1210/jc.2007-2530
Matthews LR, Ahmed Y, Wilson KL, Griggs DD, Danner OK (2012) Worsening severity of vitamin D deficiency is associated with increased length of stay, surgical intensive care unit cost, and mortality rate in surgical intensive care unit patients. Am J Surg . doi:10.1016/j.amjsurg.2011.07.021
Roth DE (2011) Vitamin D supplementation during pregnancy: safety considerations in the design and interpretation of clinical trials. J Perinatol 31:449-459. doi:10.1038/jp.2010.203; 10.1038/jp.2010.203
Vieth R (1999) Vitamin D supplementation, 25-hydroxyvitamin D concentrations, and safety. Am J Clin Nutr 69:842-856
Vieth R (1999) Vitamin D supplementation, 25-hydroxyvitamin D concentrations, and safety. Am J Clin Nutr 69:842-856
Wang Y, DeLuca HF (2011) Is the vitamin d receptor found in muscle? Endocrinology 152:354-363. doi:10.1210/en.2010-1109
Wielders JP, Muskiet FA, van de Wiel A (2010) Shedding new light on vitamin D--reassessment of an essential prohormone. Ned Tijdschr Geneeskd 154:A1810

Ep 41: Daily - Micronutrients - Multivitamin Blend

Mon, 13 Jan 2020 10:00:17 +0000

References :

Rucklidge JJ, Kaplan BJ. Broad-spectrum micronutrient formulas for the treatment of psychiatric symptoms: a systematic review. Expert review of neurotherapeutics. 2013;13(1):49-73.

Rucklidge J, Johnstone J, Harrison R, Boggis A. Micronutrients reduce stress and anxiety in adults with Attention-Deficit/Hyperactivity Disorder following a 7.1 earthquake. Psychiatry research. 2011;189(2):281-7.

Rucklidge JJ, Johnstone J, Kaplan BJ. Nutrient supplementation approaches in the treatment of ADHD. Expert review of neurotherapeutics. 2009;9(4):461-76.

Gardner A, Kaplan BJ, Rucklidge JJ, Jonsson BH, Humble MB. The potential of nutritional therapy. Science (New York, NY). 2010;327(5963):268.

Rucklidge JJ, Blampied N, Gorman B, Gordon HA, Sole E. Psychological functioning 1 year after a brief intervention using micronutrients to treat stress and anxiety related to the 2011 Christchurch earthquakes: a naturalistic follow-up. Hum Psychopharmacol. 2014;29(3):230-43.

Rucklidge JJ, Andridge R, Gorman B, Blampied N, Gordon H, Boggis A. Shaken but unstirred? Effects of micronutrients on stress and trauma after an earthquake: RCT evidence comparing formulas and doses. Hum Psychopharmacol. 2012;27(5):440-54.

Rucklidge JJ, Frampton CM, Gorman B, Boggis A. Vitamin-mineral treatment of attention-deficit hyperactivity disorder in adults: double-blind randomised placebo-controlled trial. The British journal of psychiatry : the journal of mental science. 2014;204:306-15.

Kathryn A. Darling, Matthew J.F. Eggleston, Hannah Retallick-Brown, and Julia J. Rucklidge. “Mineral-Vitamin Treatment Associated with Remission in Attention-Deficit/Hyperactivity Disorder Symptoms and Related Problems: 1-Year Naturalistic Outcomes of a 10-Week Randomized Placebo-Controlled Trial” Journal of Child and Adolescent Psychopharmacology 25 Jul 2019 doi.org/10.1089/cap.2019.0036

Link to even more studies https://www.hardynutritionals.com/studies

Dr Traster video https://youtu.be/nYiOG1Re4X4

Ep 40: Daily - Met Flex for Fuel - Lactate (aka Lactic Acid)

Fri, 10 Jan 2020 10:00:02 +0000

References:

Misunderstood Lactate Dr George Brooks : The Science and Translation of Lactate Shuttle Theory https://www.ncbi.nlm.nih.gov/pubmed/29617642
Comprehensive review on lactate metabolism in human health https://www.sciencedirect.com/science/article/abs/pii/S1567724914000816
Heart Rate and Lactate During Endurance
Training Programs in Rowing and its Relation to the Duration of Exercise by Top Elite Rowers http://www.worldrowing.com/uploads/files/3Chapter4.pdf
Dr Rhonda Patrick and Dr George Brooks discuss lactate https://youtu.be/lThFQM503EU
Dr Andy Galpin on Lactate https://youtu.be/imEsdKxtVyU
Carrick Human Performance Program https://carrickinstitute.com/programs/human-performance-program/
Exercise Physiology: Human Bioenergetics and Its Applications 4th Edition https://www.amazon.com/Exercise-Physiology-Human-Bioenergetics-Applications/dp/0072556420
Navigating Metabolism 1st Edition https://www.amazon.com/gp/product/1621821293/ref=dbs_a_def_rwt_bibl_vppi_i0

Ep 39: Daily - Met Flex for Fuel - Carbohydrates for Fuel

mike@miketnelson.com (Jodie "Fabulous" Nelson, Jessica Depatie) — Thu, 9 Jan 2020 10:00:14 +0000

References:

Biochemistry, Aerobic Glycolysis https://www.ncbi.nlm.nih.gov/books/NBK470170/
In vivo mitochondrial function in aging skeletal muscle: capacity, flux, and patterns of use. https://www.ncbi.nlm.nih.gov/pubmed/27539499
Cancer and Exercise: Warburg Hypothesis, Tumour Metabolism and High-Intensity Anaerobic Exercise https://www.ncbi.nlm.nih.gov/pubmed/29910314
Sending the Signal: Muscle Glycogen Availability as a Regulator of Training Adaptation https://www.ncbi.nlm.nih.gov/books/NBK543780/

Ep 38: Daily - Met Flex for Fuel - Ketones

Wed, 8 Jan 2020 10:00:02 +0000

References:

Multi-dimensional roles of ketone bodies in fuel metabolism, signaling, and therapeutics https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5313038/
Ketone Bodies https://www.sciencedirect.com/science/article/pii/B012227055X006635
Respiratory quotients lower than 0.70 in ketogenic diets https://www.researchgate.net/publication/15813523_Respiratory_quotients_lower_than_070_in_ketogenic_diets
Decreased PDH activation and glycogenolysis during exercise following fat adaptation with carbohydrate restoration https://www.ncbi.nlm.nih.gov/pubmed/16188909
https://journals.lww.com/nsca-scj/Abstract/2017/02000/A_Case_for_and_Against_Ketogenic_Diets_in_Athletes.7.aspx

Ep 37: Daily - Met Flex for Fuel - Fat As Fuel

Tue, 7 Jan 2020 10:00:03 +0000

References:

Volek FASTER tudy https://www.ncbi.nlm.nih.gov/pubmed/26892521
Understanding the factors that effect maximal fat oxidation https://www.ncbi.nlm.nih.gov/pubmed/29344008

Ep 36: Daily - Met Flex for Fuel - Metabolic Flexibility Overview

Mon, 6 Jan 2020 10:00:09 +0000

References:

Metabolic Flexibility as an Adaptation to Energy Resources and Requirements in Health and Disease https://www.ncbi.nlm.nih.gov/pubmed/29697773
Metabolic Flexibility in Health and Disease https://www.ncbi.nlm.nih.gov/pubmed/28467922
Metabolic Flexibility in Cardiac Tissue https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5999753/
Loss of Metabolic Flexibility in the Failing Heart https://www.ncbi.nlm.nih.gov/pubmed/29928647

Ep 35: Daily - Acute 4-day training study - My Big #1 Take Away and What I Did to Prep for the Study

Fri, 3 Jan 2020 10:00:31 +0000

Well, today marks the final episode in our week on this awesome study in Costa Rica. I'll be sharing with you my top finding from the study... and it's a good one. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Ep 34: Daily - Acute 4-day training study - Velocity on Compound Lifts and Use for Performance vs Hypertrophy

Thu, 2 Jan 2020 10:00:09 +0000

Today, we're continuing to discuss the training study that I helped with and was the subject of in Costa Rica. Dr. Ben House, Dr. Tommy Wood, and many other people put their lives on hold for a week to go down to the jungle and lift and sweat in the name of science, which was awesome. Thank you so much to all the participants for doing it. We would not be able to run any type of study without their participation. Today, we're talking about velocity for performance and even hypertrophy. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Ep 33: Daily - Acute 4-day training study - How I Felt and Changes in my HRV and Sleep

Wed, 1 Jan 2020 10:00:27 +0000

References:

Does HRV predict acute lifting performance? https://miketnelson.com/hrv-heart-rate-variability-exercise-performance/
Endure book https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866/ref=sr_1_1?keywords=Endure&qid=1577129446&s=books&sr=1-1
HRV Education Course by Dr Mike T Nelson https://miketnelson.leadpages.co/hrv-solution/

Ep 32: Daily - Acute 4-day training study - A surprise early finding from the study

Tue, 31 Dec 2019 10:00:23 +0000

One of the big things that jumped out to me was that almost everyone in the study (again, I'm being vague a little bit on purpose because I haven't seen all the raw data. And, as I said, we're in the process of publishing this. So I can talk more specifically about my own data) But in general, most of the people got better at the accessory lifts during the study. If you remember from the episode yesterday, we did the same study, set up the same lifting routine that took about two hours to complete each day and then repeated that for four days in a row. Now my thought going into this would be that because of fatigue, the performance, especially on the accessory list would have started to go down around day three. And especially on day four. That was kind of my hypothesis going into the study about what we saw was literally the direct opposite of that. Now you're probably wondering like, well what the heck? What is potentially going on with that? Listen in to find out more. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Ep 31: Daily - Acute 4-day training study - Set and Setting of the study in Costa Rica

Mon, 30 Dec 2019 10:00:19 +0000

References:

Dr Ben House and Bro Research Center https://broresearch.com
Dr Tommy Wood - AHS Genetics Talk https://youtu.be/Db-PC_NWLN8
Ryan L’Ecuyer https://broresearch.com/staff/

Ep 30: Daily - Fasted Cardio - Fat Use is a Marker of Metabolic Health

Fri, 27 Dec 2019 10:00:08 +0000

References:

Study 1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5366043/
Study 2 https://www.ncbi.nlm.nih.gov/pubmed/27116342
Study 3 https://www.ncbi.nlm.nih.gov/pubmed/25814634
Study 4 https://www.ncbi.nlm.nih.gov/pubmed/27869525

Ep 29: Daily - Fasted Cardio - It's Easier to Do Fasted Cardio

Thu, 26 Dec 2019 10:00:23 +0000

References:

Study 1: https://www.ncbi.nlm.nih.gov/pubmed/27459862

Ep 28: Daily - Fasted Cardio - Long Term Effects of Fasted Cardio

Wed, 25 Dec 2019 10:00:12 +0000

References:

study 1 https://www.ncbi.nlm.nih.gov/pubmed/25429252
study 2 https://www.ncbi.nlm.nih.gov/pubmed/27609363
study 3 https://www.ncbi.nlm.nih.gov/pubmed/22248495
study 4 https://www.ncbi.nlm.nih.gov/pubmed/23617897

Ep 27: Daily - Fasted Cardio - Why You May Suck at Using Fat as a Fuel

Tue, 24 Dec 2019 10:00:21 +0000

References:

Study 1: https://www.ncbi.nlm.nih.gov/pubmed/25763515
Study 2: https://www.ncbi.nlm.nih.gov/pubmed/11093921
Study 3: https://www.ncbi.nlm.nih.gov/pubmed/10490806

Ep 26: Daily - Fasted Cardio - Fasted vs Fed cardio for fat loss and health

Mon, 23 Dec 2019 10:00:04 +0000

References: https://www.physiology.org/doi/abs/10.1152/jappl.1990.69.5.1849?journalCode=jappl

Ep 25: Daily - Long Term Weight Loss - Metabolic Flexibility and Energy Flux - Keys to Long-term Weight Loss Success

mike@miketnelson.com (Dr. Mike T Nelson) — Fri, 20 Dec 2019 10:00:02 +0000

Once you’ve lost weight, how do you keep it off? How does Metabolic Flexibility fit into energy flux? We cover all of this in today’s episode. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class. References: https://www.ncbi.nlm.nih.gov/pubmed/28467922

Ep 24: Daily - Long Term Weight Loss - Why Walking More and More Will Not Help

Thu, 19 Dec 2019 10:00:02 +0000

If I all of a sudden just take up walking like a madman and walk all day, am I going to cover my exercise requirements? Will I get significantly leaner? The answer is… kind of. We cover the research and findings in today’s episode. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class. References: My video: https://www.showme.com/sh?h=GURSega Study 1 https://www.ncbi.nlm.nih.gov/pubmed/25906426 Study 2 https://www.sciencedirect.com/science/article/pii/S0960982215015778 Study 3 https://www.ncbi.nlm.nih.gov/pubmed/25824106

Ep 23: Daily - Long Term Weight Loss - Energy Flux Concept - Low vs High - Adherence

Wed, 18 Dec 2019 10:00:15 +0000

What is the #1 key to long term weight loss? Our argument is that it’s exercise and even more specifically is looking at the concept of energy flux. Can you pull more energy through the system. And based on the research… is that it’s going to be beneficial. How does this relate to exercise programming and adherence? How can we make it easier for you or the client to win? We cover this in today’s show. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class. References: ref Paris, H.L.; Foright, R.M.; Werth, K.A.; Larson, L.C.; Beals, J.W.; Cox-York, K.; Bell, C.; Melby, C.L. Increasing energy flux to decrease the biological drive toward weight regain after weight loss—A proof-of-concept pilot study. Clin. Nutr. ESPEN 2016, 11, 12–20.

Ep 22: Daily - Long Term Weight Loss - The misunderstood role of muscle and calories burned

Tue, 17 Dec 2019 10:00:17 +0000

What are one of the misunderstood keys to long term weight loss? If you look at the statistics, most people are good at achieving short term weight loss but they’re horrible at maintaining it. In the fitness world, I see an over focus on calories - and yes while calories do matter - there are different states related to flux and even more different components of that. We’ll cover this in detail on today’s show. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class. References: ref Wang, Z.; Ying, Z.; Bosy-Westphal, A.; Zhang, J.; Heller, M.; Later, W.; Heymsfield, S.B.; Muller, M.J. Evaluation of specific metabolic rates of major organs and tissues: Comparison between men and women. Am. J. Hum. Biol. 2011, 23, 333–338.

Ep 21: Daily - Long Term Weight Loss - Why Exercise and not just cut calories?

Mon, 16 Dec 2019 10:00:08 +0000

This week, we’re talking about a concept called g-flux. The first time I heard about this was from Dr. John Berardi in the early 2000s. G-Flux represents the relationship between the amount of energy you ingest through your diet and the amount of energy you burn through the sum total of your metabolic activity. With G-Flux, physiology can be profoundly changed – regardless of the energy-balance state or that input-output number. We’ll go through all of this on today’s episode. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class. References: https://www.ncbi.nlm.nih.gov/pubmed/13302165 https://www.t-nation.com/diet-fat-loss/g-flux-redux https://www.precisionnutrition.com/all-about-g-flux https://www.ncbi.nlm.nih.gov/pubmed/31640123

Ep 20: Daily - Protein - Myth 5: Eating Too Much Protein Makes You Fat

Fri, 13 Dec 2019 10:00:02 +0000

Let’s just jump right into the last protein myth of the week. I’m going to cover some very interesting, massive, protein overfeeding studies where they’ve tracked the effects of consuming a high protein diet for body composition. Listen in for all of the details. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Ep 19: Daily - Protein - Myth 4: There is No Data That Says Athletes Need More Than the RDA for Protein

Thu, 12 Dec 2019 10:00:04 +0000

We’re covering another zombie myth of protein that just won’t die today. Now it appears that protein itself is considered a negative thing in some circles. Yikes. I was at the ancestral health society meeting this past August presenting - it was super fun. One of the presenters was doing a talk about how we should be consuming very low amounts of protein which I do not necessarily agree with. A lot of this backlash is theoretical which brings us to today’s myth: Athletes don’t need more than the RDA for Protein. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Ep 18: Daily - Protein - Myth 3: As You Age, You Need Less Protein

Wed, 11 Dec 2019 10:00:09 +0000

One of my favorite shows on TV, other than Seinfeld which most of my students don’t even know existed… which is crazy, was MythBusters. Myth #3 is “as you age, you need less protein. This is false. From studies that we’ve seen, your protein needs actually go up as you age because of anabolic resistance. Listen to this show to learn more and good luck trying to convince mom and dad to change their eating habits. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Ep 17: Daily - Protein - Myth 2: Too Much Protein Will Damage Your Kidneys

Tue, 10 Dec 2019 10:00:02 +0000

Too Much Protein Will Damage Your Kidneys? For the average healthy person listening in, this is not true. You need to understand the difference between “work” and “damage”. It is true that if you have more protein coming in, your kidneys will do more work but that’s not a bad thing. Listen in to learn more about this myth that just won’t die. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Ep 16: Daily - Protein - Myth 1: You Can Only Use 30 Grams of Protein per Meal

Mon, 9 Dec 2019 19:52:57 +0000

This week I've been talking about that protein or bro-tein, depending upon how you want to pronounce it. What I wanted to do this week is give you a very brief primer on why protein is useful and why people talk about it. In this and the next 4 episodes, we're going to talk about a new protein myth each day. And today, the myth we're going to talk about is you can only use 30 grams of protein per meal. But before that, and we're just going to give you a very short primer on protein. So why do we focus on protein? Listen in and find out.

Ep 15: Daily - Exercise - Cardiac Adaptations - Concentric vs Eccentric Hypertrophy

Fri, 6 Dec 2019 11:00:06 +0000

Ep 14: Daily - Exercise - Why you can NOT just lift weights faster for cardio

mike@miketnelson.com (Dr. Mike T Nelson, Jessica Depatie) — Thu, 5 Dec 2019 11:00:17 +0000

Ep 13: Daily - Exercise - Aerobic (Cardio) vs Anaerobic (Lifting stuff) Exercise

Wed, 4 Dec 2019 14:16:12 +0000

On the topic of the effects of exercise, we need to chat about the difference in aerobic exercise versus anaerobic exercise. Now for some of you, those may be a very simple review, but I think these concepts get a little bit mixed up and for good reason. So just like when we're talking about metabolic flexibility where the body is using this mixture of fat and carbohydrates at any one time, we can kind of think of that in terms of aerobic and anaerobic. These things (fuel & exercise) are not so much a hard switches per se, but are more like dimmer switches. We're always turning to a little higher percentage of aerobic capacity or metabolism or returning to a little bit higher portion of anaerobic metabolism. Let's research this further. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Ep 12: Daily - Exercise - Exercise vs Recreation

Tue, 3 Dec 2019 11:00:08 +0000

As of this recording, you may hear some different noises in the background. I'm in South Padre Texas doing some kiteboarding. You're probably wondering what kiteboarding has to do with the topic of exercise this week (other than it is a very good exercise). And if you know me, you know I could probably do multiple podcasts and yammer on about why everybody should learn to kiteboard. But the reason for kiteboarding is recreation -- in addition to me getting out to go ride, hang out with friends, be outside. The wonderful wifey took a road trip from Minnesota to Texas. Today's topic is exercise versus recreation. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Ep 11: Interview - Doc & Doc - Interview with Dr. Andy Galpin

mike@miketnelson.com (Dr. Mike T Nelson) — Mon, 2 Dec 2019 11:00:30 +0000

Today I have something super cool for you. This is an interview with my good buddy Dr. Andy Galpin from Cal State Fullerton. If you've been listening to some of my stuff for quite a while, or possibly some of Andy's stuff for quite a while, you may notice that this interview was originally aired a couple of years ago on the Eat to Perform podcast. As I was combing through some of the archives here, I found it and I just really loved all the information that Dr. Andy gave. Rerunning it again because I think it is still very valid and fits in with the topic this week as we are discussing more about exercise. So check out the show here. Thank you very much. And if you want more information you can go to www.flexdiet.com

Ep 10: Daily - Sleep - Research on Sleep and Pre-Bed Protein

Thu, 14 Nov 2019 19:37:48 +0000

The importance of sleep. Whenever you talk about sleep, especially around a group of lifters, these questions then come up, "Should I be ingesting protein before I go to bed? Does that mess up my metabolism? Does that gonna make me jacked in four weeks? Is this a good thing? Is it a bad thing? Should I get up in the middle of the night and consume protein?" All very good questions. I did a run many, many years ago of where I got up in the middle of the night and consumed some protein. I would put an insulated cup in the bathroom with ice in it and would set my alarm for around three in the morning. I would get up and consume that and then go back to bed cause I wanted to keep the anabolic response going as much as possible again, an n = 1 experiment. But was that necessary? Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Ep 9: Daily - Sleep - The Impact of Sleep and Your Metabolism

Thu, 14 Nov 2019 19:32:30 +0000

This week, we've been talking a lot about sleep, and today I wanted to discuss with you just a very short thing related to the impact of sleep on metabolism. Now, earlier in the week, we talked about how if your quality of sleep is less, it may impair your body's ability to use fat as a fuel source. And I would say that that may have implications on body composition. And unfortunately, physiology is kind of messy and complex. What is the association of short sleep and different aspects of sleep-related to energy metabolism? Research in this area of sleep shows that as you get less sleep right, your body is going to be under more stress. So what? Let me tell you why that matters. . . Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Ep 8: Daily - Sleep - This #1 Sleep Tip is Not What You'd Expect

Thu, 14 Nov 2019 19:28:49 +0000

AAAAALLL about sleep. Want the # 1 tip for sleep that I found works really well? Now you may be thinking of answers like making your sleep cave, making sure that it's nice than dark, making sure that it's nice and cool or doing different things before bed, having a pre-bed ritual, maybe supplements using melatonin or magnesium or other things to help you relax before bed. Maybe it's some type of super cool bio-hack of sitting in front of your bio modulation photo, blah, blah, blah, red, yellow, purple light, whatever is the latest trend right now. Nope, it's actually not any of those. Listen in to find out. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Ep 7: Daily - Sleep - The #1 Sleep Issue When Training Clients

Thu, 14 Nov 2019 19:28:43 +0000

Aaaah Sleeep. =) We'll chat about the number one problem that I see when trainers and clients discuss sleep . . . and it's probably not what you think, right? So here's how it typically goes (and I am entirely guilty of doing this in the past and probably still do it time to time.) You have a discussion with the client. Their goal is more performance focus. They want to get a little bit leaner and want to see more fat loss. You start talking to them about some of the lifestyle factors and find out that they only sleep about six hours a night, sometimes even five hours . . . So you begin making recommendations. What happens next? Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Ep 6: Daily - Sleep - Fat Use is Better with High Quality Sleep

Thu, 14 Nov 2019 19:28:35 +0000

This week we're going to be talking about the effects of sleep. And so sleep is kind of the trendy thing in fitness now. And I would say there are lots of good reasons for that and we're going to explore some different aspects of this. One of the first ones I think is most interesting is related to body composition and especially related to how the body can use fat as a fuel. "What?? My sleep affects my body composition?" you exclaim. Yep. Let's find out why. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Ep 5: Daily - Met Flex - Macro Matching for Metabolic Flexibility

Thu, 14 Nov 2019 19:28:27 +0000

Macros redefined -- The concept of macro nutrient matching or macro matching is a concept that not many people talk about. The silence puzzles me. Be it too much coffee or too much research, it appears to almost make too much sense. It may seem basic but it's not well used. To create a more metabolically flexible person, we must match the macronutrient to the work that is going to be performed. I'll give you some examples cause I know it sounds like way too simplistic. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Ep 4: Daily - Met Flex - Metabolic Flexibility Framework

Thu, 14 Nov 2019 19:28:16 +0000

In this episode we are talking a little bit about the framework of metabolic flexibility. So as you've heard in the previous episodes here, metabolic flexibility is how well can you use carbohydrates, how well can you use fat and then how well and how fast can you switch back and forth between those two. And the reason why I think this framework is so important and why you hear me yammering on about this all the time, is that there is actual research on this. It's not a made up concept. Let's dive into the research to build that framework. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Ep 3: Daily - Met Flex - The Flex Diet Leverage Equation

Thu, 14 Nov 2019 19:28:07 +0000

Today, I wanted to talk to you about the concept of leverage and how we can use this to figure out what interventions may be best for our clients. You've probably heard of the concept of leverage range from physics, and if you have a big enough lever, you can move huge amounts of load with less effort, right? And it's kind of amplifying the work that you're putting in. This concept can also be applied to when you're working with clients as to what kind of intervention should you do on the recovery side for nutrition and different aspects related to that. Learn more on this show.

Ep 2: Daily - Met Flex - What is Metabolic Flexibility?

Thu, 14 Nov 2019 19:27:56 +0000

Today we're talking about what metabolic flexibility and how it relates to flexible dieting. As I mentioned in podcast episode 1, I sort of fell into the concept of metabolic flexibility by getting it assigned as my research project when I went over and switched to do my PhD in exercise physiology at the University of Minnesota. And what I like about the concept of metabolic flexibility is it respects the dynamic nature of physiology. Anatomy and physiology are fascinating, but at rest they're not all that exciting... but exercise physiology... now a lot more things are in motion. Learn more on this 2nd episode of Not Another Fitness Podcast.

Ep 1: Daily - Meet Dr. Mike T Nelson

Thu, 14 Nov 2019 19:27:45 +0000

Hey, it's Dr. Mike T Nelson here and this is the very first podcast that I've done solo. Obviously, I've been a guest on many other podcasts. You can find me on most weekends on Iron Radio each week... But for this first solo podcast, I wanted to do a bit of an intro for those of you who haven't heard of me before. Enjoy the show!