Flex Diet Podcast

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 Lane00:37 Progressive Overload Explained01:52 Ketones and Cognitive Function03:39 Reintroducing Dr. Mike Lane04:20 The Importance of Progressive Overload07:08 Training Consistency and Intensity07:51 Periodization in Training09:52 Genetics and Training Adaptations11:40 Training Volume and Individual Differences24:20 Frequency and Volume in Training29:27 Quality of Work and Intensity Modulation41:03 Understanding Metabolic Stress in Exercise41:10 Teaching Exercise Physiology: Insights and Anecdotes42:58 The Mental and Physical Challenges of High-Intensity Training51:09 The Impact of Aerobic Conditioning on Work Capacity54:29 Louie Simmons and the Westside Barbell Training Philosophy59:19 Adapting Training Techniques for Different Athletes01:06:57 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 HelmsConnect 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/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 nightEpisode Chapters:02:01 Introducing Dr. Dan Cohen and Soltec Health02:53 Personal Experience with Soltec Health Device03:47 Deep Dive into Sleep and Stress10:38 The Evolution of the Nervous System13:37 Heart Rate Variability and Frequency Analysis21:18 Developing a Personalized Wearable Device28:06 Exploring Hibernation and Human Sleep32:26 The Role of Ghrelin and Leptin in Sleep and Weight Regulation33:26 Exploring Sympathetic and Parasympathetic Responses34:47 Understanding the Device and Its Mechanism35:24 The Science Behind Earth Magnets and PEMF41:13 Impact of Deep Sleep on Health and Aging43:37 Improving Sleep Quality with Technology50:38 The Importance of REM Sleep and Sleep Cycles54:19 Enhancing Neuroplasticity for Better Sleep56:29 Napping and Stress Reduction Features58:32 Conclusion and Final ThoughtsFlex Diet Podcast Episodes You May Enjoy:Episode 273: Unlocking Better Sleep: Insights and Strategies from Dr. Chris PerryS2_EP_47: Tools to Down-Regulate in Response to Stress, an interview with Rick AlexanderGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

Sam's backgroundMetabolic testingWhat's the purpose?What's the benefit of having the information?What health markers should we pay attention to?Calorie trackingWeight measurementsWhat tests are usefulInterpreting resultsFasting insulin vs. C PeptideThoughts on testosterone levelsOther tests Sam usesWhat happens when things don't add up?GI testsAnything new on the horizon?FInd Sam Miller on IGSam Miller ScienceSam Miller Science Podcast on iTunesThis 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.

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 StrakerGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 LifestyleGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 Esters03:49 Functional Neurology11:50 Intermittent Fasting Insights14:04 Sauna Use and Fertility15:41 Kiteboarding and Personal Records19:30 Current Training Regimen27:48 Training Schedule and Goals28:47 Training Women in Perimenopause and Menopause31:50 Exogenous Ketones and Their Benefits35:39 Using AI for Content Creation39:43 Gym Rules and Etiquette44:52 Kambo Experience 50:23 Conclusion and Final ThoughtsFlex Diet Podcast Episodes You May Enjoy:Episode 241: A New Perspective on Brain Health with Dr. Shaun KornfeldEpisode 114: How To Be More Robust and Antifragile with Cold Water Immersion and Sauna: The Barbell Model of Phys FlexGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 MorrisseyEpisode 263: Lifestyle, Longevity, and the Future of GLP-1 Agonist Use in Wellness with Christa RymalConnect 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/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 ClubDr. Galpin's background and interest in human performanceBarbell 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 usesCostSuggestions for general populationUsing before surgeryMore peptides for peak performanceAny other uses or contraindications?Use of niagen?Dr. Green on InstagramDr. Galpin on Instagram on YoutubeDr. 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 Resthttps://www.absoluterest.com/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 until midnight April 11, 2022.Get In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 TrainingFlex 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=fa5f192142Instagram: 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/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 DevelopmentFlex Diet Podcast Episodes You May Enjoy:Episode 203: Mind, Muscle, and Metabolism: An interview with Dr. Jade Teta from Next Level HumanS2 Ep 16: Protein, Metabolism and Research: Interview with Eric Williamson from Unlocked FitnessConnect with Nathan:Instagram: https://www.instagram.com/_nate_serrano_/X: https://x.com/Nathan_SerranoGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 IssuesFlex Diet Podcast Episodes You May Enjoy:Episode 129: Why Telling Your Clients to Sleep More Is Horrible AdviceEpisode 266: Health Beyond the Gym with Expert Advice on Wellness and Aging From Ashleigh VanHoutenConnect 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/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 GoalsFlex Diet Podcast Episodes You May Enjoy:Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength JediEpisode 149: Strength, Hypertrophy and Training Research Update from the REC Conference by Discover Strength 2022Connect with Paul:Instagram: https://www.instagram.com/pauloneid/?hl=enYouTube: https://www.youtube.com/watch?v=ea0BohqScfAGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 AthletesFlex Diet and Iron Radio Podcast Episodes You May Enjoy:Flex Diet Podcast Episode 239: Exploring the Science Behind Dieting Strategies with Dr. Bill CampbellIron Radio: Creatine and Sleep, Botanicals, Developing GritIron Radio Episodes:Youtube: https://www.youtube.com/@Lonman07Get In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

Full info on the Flex Diet Cert at https://miket.me/fdc​​

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 ReductionFlex 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 NelsonEpisode 150: Flex Diet Cert, carbs vs fat for fuel and performance, metabolic flexibility, aerobic zones & moreGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 ChallengesFlex 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/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 WritingFlex Diet Podcast Episodes You May Enjoy:Episode 150: Balancing Art and Algorithm in Fitness Content Creation with Shane McLean of Muscle and Fitness MagEpisode 259: Building a Fitness Brand Through Personal Stories and Strategic Marketing with Dr. Dan PopeConnect with ChrisThe Write Spotters: https://thewritespotters.com/Chris's Instagram: https://www.instagram.com/thewritespotters/YouTube: https://www.youtube.com/@TheWriteSpottersGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 ProgressEpisodes You May Enjoy:Episode 266: Health Beyond the Gym with Expert Advice on Wellness and Aging From Ashleigh VanHoutenEpisode 200: How to Coach Clients From Athletes to Gen Pop Using Macros and More: An interview with Eve GuzmanConnect with Alli:AFS Coaching: https://www.alli-fitness.com/Revive Wellness: https://www.revivewellness.health/Alli's Instagram: https://www.instagram.com/allisonfahrenbachGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 SuccessEpisodes 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 VanHoutenEpisode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa RicaConnect with Ashleigh VanHouten:Ashleigh's Instagram: https://www.instagram.com/themusclemaven/Website: https://ashleighvanhouten.com/It Takes Guts: https://ashleighvanhouten.com/pages/bookMuscle Maven Radio: https://podcasts.apple.com/us/podcast/muscle-science-for-women/id592596408Get In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 ActivitiesEpisodes You May Enjoy:Episode 224: Mastering Sports Psychology for Gym Success with Mona PretoriusEpisode 167: The Psychological Benefit of Learning to Do Hard Things with Akshay Nanavati of FearvanaConnect with Brandon Day:Beat Burnout: https://neuroflowcoaching.com/2024-burnout-replayFlow Cycle + Neuro Training: https://www.neuroflowcoaching.com/2024-flow-cycle-replayDownload 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/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 AnalysisEpisodes You May Enjoy:Episode 138: Why Everyone Benefits from Aerobic Training - Even MeatheadsGuest Podcast: How to Build a Killer Cardiovascular System w/Dr. Mike T Nelson, Anders Varner, Doug Larson and Travis MashFind Dr Phil Batterson:Instagram: https://www.instagram.com/criticalo2/Get In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 DiscussionEpisodes 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 NelsonFind Christa:InstagramThe Points RetreatGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 GrowthFind Steve:InstagramGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 NutritionEpisode you may enjoy:Episode 107: Peak Week: How to Look Lener by Manipulating Water, Carbs, Salt, and More with Guillermo EscalanteEpisode 206: Advanced Recovery Tactics and More: An Interview with elite athlete coach Justin KavanaughGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 CoachingEpisodes you may enjoy:Smart Nutrition Made Simple Podcast with Ben Brown: How to Use Stress to Our Benefit with Mike T. Nelson, PhDFlex Diet Podcast Episode 207: Driving client progress with effective nutrition and coaching: An interview with Aram GrigorianFlex 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/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 BusinessEpisodes you may enjoy:Episode 234: Navigating the Fitness Industry’s Business Landscape with Luka HocevarEpisode 216: Building a successful online fitness coaching business: An Interview with Aaron StrakerEpisode 197: The Ultimate Guide to Online Fitness Business Do’s and Don’ts – An Interview with Chris and Eric MartinezGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 Aging02:35 Sponsor Spotlight: LMNT Electrolyte Supplement05:19 Dr. Paul Morgan's Journey: From Sports Science to Protein Research09:12 The Complex World of Protein: Debates, Recommendations, and Social Media Challenges32:09 Navigating the Plant vs. Animal Protein Landscape42:30 The Complexities of Protein Nutrition and Aging42:57 Adapting Protein Intake for Travel and Exploration44:31 The Debate on Plant-Based Diets and Muscle Health46:18 Nutritional Considerations in Aging and Clinical Populations51:36 The Environmental Impact of Animal vs. Plant-Based Diets52:20 Exploring Sustainable Protein Sources and Global Nutrition01:06:16 The Future of Protein Nutrition: Whole Foods and Sustainability01:20:40 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 BreathingEpisodes you may enjoy:Episode 248: The Impact of High Protein Intake: A Scientific Deep Dive with Dr. Jorn TrommelenEpisode 238: Exploring Muscle Protein, Testosterone, and Exercise with Dr. David ChurchS2 Ep 16: Protein, Metabolism and Research: Interview with Eric Williamson from Unlocked FitnessGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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.comSee 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/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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-podSee 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 BreathingGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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-podSponsors:Enroll in the Physiological Flexibility Certification March 18 - March 25: https://miket.me/PFC-podSee 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 OverviewGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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.comEpisode 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 HealthEpisodes 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/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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 PreparationSponsors: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.comAkshay: https://bliss.fearvana.com/greatsoulcrossing?r_done=1Episodes 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/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

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:InstagramWebsite

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 TestingConnect with Dr. Campbell:Dr. Campbell @ RutgersReferenced links:Flex Diet Podcast Episode 127: The Effect of Antibiotics on Muscle Mass, Aerobic/Cardiovascular Performance, and More – An Interview with Dr Sara CampbellAntibiotics and Aerobic Capacity by Paul Buono

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 MasteryConnect with Shane:FacebookInstagram

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 ExplorationFind Dr Kelly and Juliet:InstagramWebsiteBuilt to Move

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 FlexibilityConnect with Dr. Trommelen:InstagramWebsiteAbout 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.

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

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

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 StrategyConnect with Bo:Instagram12thMan.comAbout 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).

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 HabitsConnect with Jovi and Evita:Jovita LifestyleEvita InstagramJovi Instagram

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

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 MediaConnect with Tasha:InstagramT-Nation articlesIdeal StrengthAbout 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.

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.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:(0:00:01) - 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 InjuriesContact Dr. Kornfeld:Email: [email protected] Links:https://plasticitycenters.com/team-bio/shaun-kornfeld-dc/https://plasticitycenters.comhttps://thefnc.com/research/dr-schmoe/https://carrickinstitute.com/

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.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:(0:00:02) - 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 ProductsConnect with John:InstagramTeam GormanPhat Muscle ProjectAbout 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.

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.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:(0:00:01) - 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 HealthConnect with Dr. Campbell:InstagramBody by SciencePhysique Coaching AcademyAbout Dr. Campbell

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. 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:(0:00:01) - 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 ConsiderationsConnect with Dr. Church:X (formerly Twitter)InstagramAbout 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."

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. 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:(0:00:02) - 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 ChallengesConnect with Dr. Tinsley:WebsiteInstagramConnect with Dr. Helms:WebsiteInstagram

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. 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:(0:00:01) - 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 ChallengesConnect with Dr. Mandich:WebsiteInstagramIn 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."

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.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:(0:00:01) - 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 AdviceConnect with Dr. Dwayne Jackson:InstagramWebsitePrevious Podcast:Flex Diet Podcast Episode 202: Cold water immersion and the body's regulation systems: An interview with Dr. Dwayne Jackson