Flex Diet Podcast

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

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. 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) - 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 WorkConnect with Luka:InstagramYouTubeVigor Life PodcastAbout Luka

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: [email protected] 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.

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 projectsConnect with Dr. Escobar:CSU Long Beach Physiology of Exercise Sport Lab (PEXS) InstagramCal State Long Beach exercise science programBiology Beards and Barbells WebsiteBiology Beards and Barbells YouTubeAbout 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.

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 PodcastConnect with Dr. Bacon:Maui AthleticsInstagramAbout 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.

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.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:[7:23] 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 immersionLinks:NutrisenseAbout Catherine Insulin and Glucose Myths & More. -Podcast with Dr. Tommy WoodReference: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.

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

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 processAbout 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

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

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 protectionConnect with Dr. Waldman:University of North AlabamaAbout 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."

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.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 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 StrategiesConnect with Jenny:Create Your Shape Fitness ProgramCreate Your Shape Podcast - iTunesInstagramOther relevant podcasts:Flex Diet Podcast Episode 220: Lessons in Muscle Size From Training One Arm for Weeks: An Interview with Bryan BoorsteinFlex 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

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.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.[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 competitionConnect with Mona:InstagramWeightlifting Programs AppHelping PsychologyAbout 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.

[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 projectConnect with MichaelWebsiteInstagramOrder the Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy SelfAbout 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."

[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 microbiomeConnect with Sean:FacebookInstagramWebsite

[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 discussionConnect with Evan and learn more about NNOXX:NNOX websiteEvan on InstagramOn Human Performance NewsletterAbout 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.

[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 clientsConnect with Bryan:InstagramEat, Train, Prosper PodcastAbout 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.

[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 caloriesConnect with Adam:InstagramFacebookWebsiteAbout 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!

[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 jujitsuConnect with Jordan:WebsiteInstagramYouTubeAbout 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

[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 conferenceConnect with Andrew:WebsiteInstagramFacebookLift Free and Diet Hard PodcastFlex 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.

[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 informationConnect with Aaron:InstagramAaron and Jason's Online Coaching CourseStraker NutritionDr. Mike's Flex Diet Mentorship Program:Application

[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 bandsConnect with Dr. Scotty Butcher:InstagramWebsiteReferenced 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.

[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 interestConnect with Juliet:BuilttoMove.comInstagram Referenced link:Northeast Coaches SummitUse discount code NELSON100 for $100 off the regular price of the ticketsAbout 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.

[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 filmSupport Dark Night of the Soul:Kickstarter campaignConnect with Rick, Dr Dee, Jeff, and Jess:Rick Alexander websiteDr Danielle Alexander websiteThe Special Forces Experience (Jeff)Shadow Work Library Podcast (Jess)Prior Flex Diet Podcast Episodes:Flex Diet Podcast Episode 169: Learning to take Your Foot Off the Gas When Fitness is Your Entire Identity - An interview with Dr. Danielle McGinnis (Alexander)Flex Diet Podcast S2, Ep 49: Tools to Down-Regulate in Response to Stress, an interview with Rick Alexander 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

[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 limitationsConnect with Dr. Galpin:Rapid Health OptimizationWebsite and link to Huberman Lab Guest SeriesInstagramYouTubeTwitterReferenced Links:ISSN Meeting June 15-17.Flex Diet Podcast Episode 144: Peptides -- Bleeding Edge Performance, Muscle, and Recovery with Dr. Andy Galpin & Dr. Ryan GreeneFlex Diet Podcast Episode 11: Doc & Doc - Interview with Dr. Andy GalpinAbout 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.

Brief summary of the Flex Diet Certification

[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?

[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 loveConnect with Adam:Cantscrewthisup.comInstagramTwitterAbout 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."

[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

[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 translatorConnect with Aram:InstagramWebsitePodcastReferenced link:ISSN Meeting June 15-17.

[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 disconnectingConnect with Coach KavThe Art and Science.of Speed Training certificationInstagramReferenced links:Coach CatalystStronger ExpertsFlex DIet Podcast Episode 144: Peptides -- Bleeding Edge Performance, Muscle, and Recovery with Dr. Andy Galpin & Dr. Ryan GreeneMiraMateDolphin Neurostim

[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 controlWhere to find more information on Daniel and Saluz's supplements:WebsiteInstagramFacebookUse discount code DRMIKE for 20% off your purchase. Note: I do not make money from sharing this link.Referenced Links:Flex Diet Podcast Episode 190: Let's Get Woo Woo - From Physics to Scientific Testing to Exercise Performance with Ian Mitchell of Wizard SciencesFlex Diet Podcast Episode 142: Training for Life Outside the Fitness Industrial Complex with Chip ConradShare Health with Chip: His Experience with Saluz Algae and Energy Tincture

[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 firefightersConnect with Dr. RubyUniversity of MontanaFacebookWrango and Banjo websiteAbout 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

[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 sufferingConnect with Dr. Jade Teta:WebsiteInstagramPodcastAbout 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."

[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 onConnect with Dr. Jackson:WebsiteInstagramAbout 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.

[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 doConnect with Lacey:InstagramWebsiteWomen's Guide to Hormonal HarmonyAbout 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!