Flex Diet Podcast

[2:29] Eve's talk at the Real Coaches Summit called "A Lot to Lose"[7:08] Eve's experience with obesity[10:51] How she started losing weight[18:23] The impetus for change[26:02] Where Eve tells clients to start[32:19] Guidance on macro tracking[36:49] When the benefits of walking start to taper[40:05] Making small changes[51:59] Mentally accepting physical changesConnect with Eve:InstagramMacro Mentorship on InstagramTransformation Academy WebsiteReferenced link:Purchase Recordings from the 2023 Real Coaches SummitAbout Eve:Eve Guzman is a nutritionist, personal trainer, business coach, public speaker, and PEOPLE Magazine 'Half Their Size' ambassador. She is the CEO of the G-Transformation Academy, a metabolism and macro nutrition coaching company which aims to help women improve their health, ditch fad diets, lose weight, and eat real food without being restricted. Through her signature Macro Nutrition Certification program, The Macro Mentorship Program, Eve also certifies personal trainers, nutritionists, and health coaches on macro-based nutrition. She has personally lost more than 150 pounds through exercise and her macro nutrition philosophy, going from obese to a nationally qualified figure competitor.

[5:03] Willingness to fail[9:19] Learning from others in the industry[14:47] Reducing the threat and moving without compensatory patterns[20:24] Fixing patterns from a neurological standpoint[27:39] Why not to get married to a system[31:15] The bird test[35:42] Convergence exercises.[43:00 Eyes and feet for upright posture[55:38} Dan and cold water immersion[1:03:02] How close can humans get to hibernation for sleepConnect with Dan:WebsiteReferenced Link:S2_EP_12: Interview with Dr Mike T Nelson -Steve Turns the Tables and Interviews Me TodayAbout Dan:Dan Fichter has been involved in strength and conditioning for well over 20 years, Wannagetfast became a reality in his garage in the early 2000s. With Boots on the ground in the early 90’s Dan has studied closely with some of the elites in the field of physical preparation. Dan has a very diverse education that literally spans the globe. Dan was responsible for designing and implementing speed, strength, conditioning, and mobility training programs for athletes in men’s lacrosse, alpine ski, volleyball, tennis, swimming, basketball, Football, lacrosse, and a variety of other sports. As a high school coach Dan has won 8 Sectional Titles in Track and Football and has coached numerous professional athletes, Olympians, and some of the most high-profile Hockey and Lacrosse players in the world. Fichter has traveled the country lecturing to numerous NFL, MLB, NHL, on speed training, strength training, and nervous system development and how to pull these elements into a comprehensive package. At the High School level Dan teaches fundamental postural and force absorption techniques and how it easily translates into sporting prowess and bulletproofing against injuries.

[2:14] Why should people care about their hormones and what are the starting points?[7:14] What matters when reading testosterone levels[14:06] How diet can affect free testosterone[20:39] How head injuries affect hormones[25:25] The importance of sleep[31:13] What gets you the most bang for your buck health-wise[37:24] What Mike does on vacation[42:02] Recreation as exercise[52:37] Why every gym session doesn't need to be max effort[1:04:20] Transfer effect[1:12:42] Mike and Mike talk musicConnect with Mike:WebsiteInstagramYouTubeThe Live Life Aggressively Show - Spotify About Mike:Mike Mahler is a nutrition supplement designer and hormone optimization enthusiast based in Las Vegas, NV. Mike has been in the fitness industry for over twenty years and has taught workshops all over the US and overseas. His current focus is on the field of hormone optimization via nutrition, training, nutrition supplements, and lifestyle. Mike is also the author of Live Life Aggressively! What Self-Help Gurus Should Be Telling YouMike is a respected writer, known for his honest and fluff-free style, and has written over a hundred articles for publications such as Muscle & Fitness, Men’s Fitness, Hardcore Muscle Magazine, Planet Muscle, Testosterone Magazine, Ironman Magazine, Ironman Magazine Japan, and Exercise Magazine For Men. Mike has also been featured in Muscle & Fitness, Men’s Fitness UK, and CBS NewsMike is also an avid financial supporter for many charities including Project Child Save to help save kids from human trafficking, The Warrior Angels Foundation to help soldiers with PTSD due to traumatic brain injuries Voice For The Animals, to help homeless animals and animal rights legislation, and No Dogs Left Behind to help rescue animals from the horrific dog meat trade. When you support my company you indirectly support all of these fantastic organizations and many others.

[5:27] The biggest mistake when using temperature interventions[8:35][11:11] Tradeoffs in training[17:20] Training hot or cold first[21:56] How to get started[23:52] When to consider contrast therapy

Learn more in pillar 4 of the Physiologic Flexibility Cert HERE. The main questions are- What do we mean by oxygen delivery and oxygen saturation, and what is the relationship?- Do we actually need to bring in MORE oxygen during exercise via respiration? What does efficiency of breathing look like? - What happens to CO2 levels during exercise, are we offloading too much? - What does “increased oxygen delivery” actually look like compared to sub-optimal oxygen delivery? Aerobic vs. anaerobic. - Do we have any way to quantify CO2 tolerance right now? If so, normative values? - Are people with hyperactive nervous system (anxiety, panic disorder, etc.) more likely to rely on anaerobic pathways quicker? (Low CO2 tolerance -> overbreathe -> low O2 delivery -> anaerobic?)If you want a useable framework for these concepts, check out Pilar 4 in the Physiologic Flexibility Cert HERE as it is all on air- O2 and CO2. Also check out these podcasts I've done in the past:Interview with James Nestor, author of “Breath: The New Science of a Lost ArtEpisode 182: REBROADCAST: Cranial Face Structures, Nasal Breathing, Orthodontics, Tongue Position, and More Unlikely Performance Limiters: Interview with Zac CupplesPhysiologic Reserve, Nasal Breathing, Stress, and James Cerbie interviews Dr Mike T and Dr Tommy Wood

[5:20] What were some of the differences when going to online training vs. traditional?[7:36] How online training has evolved[15:07] Where Coaches Eric and Chris start when building an online program[18:43] Coach Eric explains clients want HUV[25:02] Setting boundaries[33:58] 15-minute discovery calls[36:08] Setting prices[42:07] Setting up online assessments and check-ins[51:03] Setting expectations and arranging payment[55:17] Should you train someone in person before moving online?Find Chris and Eric:InstagramWebsite FacebookLink Tree with offersYoutubeTwitterPodcastRise of the FIt Pros BookOnline Fitness Pros 2.0 CourseAbout Chris and Eric:Chris and Eric are Business coaches and owners of "The Dynamic Fit Pros" where they help health and fitness coaches create more income, impact, influence, and independence in their coaching businesses. Along with being #1 International Best-Selling Authors, Podcasters, and Speakers. Chris and Eric have worked with over 800 health & fitness coaches to help them build their online businesses and scale them. After investing in high level business mastermind’s groups, elite coaching days with business and marketing coaches, losing $250k in mistakes, and having an online business for the last 10 years Chris and Eric's mission now is to pass on their gifts and expertise to other fitness coaches.Chris and Eric have also built a six -figure online fitness coaching business by the name of Dynamic Duo Training and have worked with thousands of people via online and in person to help them look better, feel better, perform better, and live a dynamic lifestyle through training, nutrition, mindset, personal development, and lifestyle practices. As successful entrepreneurs themselves, Chris and Eric believe that everyone has the right to an abundant lifestyle, and the responsibility to help others have the same.They practice what they preach on a daily basis and that’s to live a dynamic lifestyle, which in their eyes means to keep evolving in life, health, wealth, love, happiness, and to never live a static and complacent lifestyle. Be excited every morning and reach for the stars, you deserve it!

[1:13] Overview of the Physiologic Flexibility Certification[5:53] How does CWI increase metabolism?[6:44] Review of Google articles on CWI[11:06] How much does metabolic rate increase?[25:08] Where did the number 350% come from?[32:15] What is the realistic rate of calories being burned?[36:06] When is CWI useful?References:Greenwood, A., & Gillette, C. (2017). Effect of Cold Water Immersion on Metabolic Rate in Humans. International Journal of Kinesiology and Sports Science, 5(2), 1-6. doi:https://doi.org/10.7575/aiac.ijkss.v.5n.2p.1Brisebois, Matthew Francis, thesis "Caloric expenditure during one exercise session following ACSM and CrossFit guidelines" 2014 URL https://twu-ir.tdl.org/handle/11274/4897Brychta, R J, and K Y Chen. “Cold-induced thermogenesis in humans.” European journal of clinical nutrition vol. 71,3 (2017): 345-352. doi:10.1038/ejcn.2016.223Eyolfson, D. A., Tikuisis, P., Xu, X., Weseen, G., & Giesbrecht, G. G. (2001). Measurement and prediction of peak shivering intensity in humans. Eur J Appl Physiol, 84(1-2), 100-106. doi:10.1007/s004210000329Sramek, P., Simeckova, M., Jansky, L., Savlikova, J., & Vybiral, S. (2000). Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol, 81(5), 436-442. doi:10.1007/s004210050065

[5:41] Keto bodies and their effects on ageing[7:54] Research on ester supplementation on cyclists[19:37] Where do ketones rank as a fuel source?[26:35] Ketones and the liver[35:53] Ketones and performance[41:30] The types of ketone supplements and their brand names[1:10:09} Do ketones have protective benefits for the brain?[1:17:06] Work to improve taste and flavor[1:21:50] Research on use of ketones during heart failureFind Dr. Stubbs:TwitterAbout Dr. Stubbs:Brianna Stubbs currently works at The Buck Institute for Research on Aging. Previously, she worked at HVMN Inc, San Francisco and was a visiting academic at the Department of Physiology, Anatomy and Genetics, University of Oxford. Brianna's research focusses on the metabolism and application of exogenous ketones.

[7:15] Intro to Rebekah's research on medicinal plants in Peru[11:48] Differences and similarities with LSD and ayahuasca[18:57] First steps in finding a guide[22:44] What to consider[24:28] Dr. Mike's experience[31:42] Ayahuasca's components[42:26] Advice for people new to the experience[50:35] The brewing process[54:52] What it would take to move toward legalizationConnect with Rebekah:TwitterAbout Rebekah:Rebekah's research is interested in the relationship between culture, altered states of consciousness and health. She is currently investigating altered states of consciousness and ego dissolution.

[2:19] Going to live events[6:37] What more happens in person[8:54] Talks I enjoyed[13:11] Tips for running an online training businessReferenced links:Flex Diet Podcast Episode 188: Why fitness seminars are worth the expense and how to make the most out of them: An interview with Ali GilbertFitness Insider NewsletterGonzo Grip Training with Adam GlassPhysiological Flexibility Certification

[3:33] How Mike got into kettlebells[10:26] What kettlebells were first like[13:26] Kettlebells during the pandemic[19:51] How Mike trains people to use kettlebells in a workout[29:09] Teaching the kettlebell swing[35:04] A tip for kettlebell snatches[41:25] Going back to the goal - what are you trying to achieve?[47:01] Mike's top 3 kettlebell exercises[51:36] Download Mike's e-book, "One Day Strength Challenge"Connect with Mike:WebsiteFacebookThe Strength Connection Facebook GroupInstagramAbout Mike:"I’m Michael, Coach, Kettlebell Instructor, Intuitive Practitioner and Connector of Strength. My mission is to be a navigator to those who want anything but an average life find their path towards physical, mental, and spiritual strength."

[3:59] Discipline as a skill[8:29] Don't wait for motivation[17:02] Research vs. experience[20:33] Know what you're willing to sacrafice[28:17] Over and under-estimating what you're capable of[36:00] Recovery[41:31] Predictive performanceFind Brian:FacebookWebsiteAbout Brian:Brian founded and served as CEO for one of the largest fitness and sport education organizations in the world from 2002 – 2011. While working as a Performance Coach for Olympic, Professional and National Team athletes, Brian toured as a guest lecturer through New Zealand, Australia, Sweden, Italy, the Czech Republic, Ireland, Canada and the United States.

[6:37] Quantum biology and experiment design[27:20] Asking the right questions[35:36] Cognitive neuroscience[50:19] Meditation[1:02:10] Humans are drawn to extremes[1:14:07] Wizard Sciences and solving specific problemsConnect with Ian:Instagram Wizard SciencesInstagram Ian MitchellWizard Sciences 15% Product Discount, Note: this is not an affiliate link and i make no money on it, as i wanted to stay impartial. I would love to hear your data, though, so hit me up.About Ian:Ian is an inventor, scientist, biochemist, and founder of Wizard Sciences. At Wizard Sciences they work to develop groundbreaking supplements to help with brain function, anti-aging, and performance optimization. Ian has a wide array of milestones, including working with NASA astronauts and Olympic athletes to help optimize performance through his research and supplements to support human potential.

[6:23] How Dr. Forbes became interested in creatine[8:25] Research on L-arginine[15:46] Creatine 101[22:30} Should you consider bodyweight in creating dosing?[32:10] Creatine and muscle gain[39:27] Male/female comparisons[52:04] Forms of creatine and the best kind to take[5407] Creatine and the brain[1:02:21] Potential risks and benefits[1:05:09] Anything coming that compares to creatine?Connect with Dr. Forbes:[email protected] CourseAbout Dr. Forbes:Dr. Scott Forbes’ primary interest is in sport science and has focused on various nutritional and training interventions to enhance athlete performance. In addition, he has expertise examining nutritional and exercise interventions for optimal muscle and brain health in older adults. He has worked as a personal trainer as well as an athlete consultant for several professional and varsity level sport teams.Creatine Research:The Effects of Creatine Supplements on Brain Function with Dr Eric Rawson - YouTubeCommon questions and misconceptions about creatine supplementation: what does the scientific evidence really show? - PubMedEffects of Creatine Supplementation on Brain Function and Health - PubMedCurrent Evidence and Possible Future Applications of Creatine Supplementation for Older Adults - PubMedPerspective: Creatine, a Conditionally Essential Nutrient: Building the Case - PubMedMeta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults - PubMedEfficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis - PubMed

[11:22] Why should you go to a live event?[22:39] Why the expense is worth it[25:40] The energizing effect[30:52] Making more progress is a short period of time[38:39] Tips for talking to speakers[44:47] Planning your year to spend wisely[51:27] Where you can find Ali speakingConnect with Ali:Instagram: @thealigilbertWebsiteSilverback SummitUpcoming Conferences:Raise the BarNeuroSports ConferenceReal Coaches Summit 2023About Ali:Ali graduated Springfield College in 2003 with a degree in exercise science. From there she worked for Velocity Sports Performance. She then began training people in her hometown of Greenwich, CT, which led her to specialize in golf fitness becoming a 2-time Golf Digest Top 50 Golf Fitness professional, as Greenwich had 9 golf clubs.This brought her a primarily male clientele, and eventually landed her in the mens health arena. She lectures nationally and internationally on testosterone, TRT, and her approach to coaching men online. She has been featured in Muscle & Fitness, T-Nation, + various podcasts for her work in mens health. Certifications include CSCS, SFG, FMS, FRC, TPI.Ali in her own words:Hi, I’m Ali. I am a wife, dog mom, meathead, and I fucking love a good steak. And fast Jeeps. I normalize boner talk. I help busy men get jacked, look great naked, optimize testosterone + conquer nutrition. I do this by helping guys sift through the bullshit and provide them with structure + a plan that works for their lifestyle. I’m the one men hire when they have taken themselves as far as they can alone. I offer a highly unfiltered, truthful approach. I have coached thousands of attorneys, doctors, other coaches, CEO’s, executives, veterans, current military, and any dude looking to optimize his health. I have a true passion for men’s health + have made it my life’s work to help dudes find the solutions to all their fitness nutrition + hormone needs.

[6:07] How Matt got interested in physiology[16:17] Why it's good to be wrong sometimes[23:31] Matt on training grip[33:17] Thinking about strength and how you actually get stronger[45:31] Aging and longevity[54:19] Matt on massage and handling stress[1:07:59] Coaching and awareness[1:10:45] Violent consistency[1:28:10} Dealing with distractions[1:36:02] MMA and UFC[1:44:03] Planning for productivityFind Matt:Oxidative Potential PodcastInstagram: Resilience HPDr. Mike's Upcoming Conferences:The Great Northern Festival (Cold and Sauna)Instagram: The Great Northern FestivalRaise the BarNeuroSports ConferenceReal Coaches Summit 2023Referenced Links:Oxidative Potential Podcast - Dr. Mike T Nelson - Building a Resilient Athlete, Physiological Flexibility, Homeostatic RegulatorsFlex Diet Podcast Episode 111: My Plant Medicine Experience with Ayahuasca and Kambo in Costa Rica

[4:34] Working in a cadaver lab and unexpected findings[18:40] Asymmetry in the body and in professional athletes[24:19] How we shape what's around us and what's around us shapes us[32:10] Curiosity in life and movement[40:37] The importance of making mistakes[48:18] Flexion and extension[52:39] Defining fascia[56:48] Why fascia has been ignored[1:06:21] Teaching origin and insertion[1:22:52] Can fascia be changed structurally?[1:30:31 Hands-on fascia work[1:33:42] Can fascia hold emotions and memory?Lauri's book:The Myofascial System in Form and MovementValid for a 30% discount off a copy of The Myofascial System in Form and Movement for individuals located in US or CAN when pre/ordered through us.singingdragon.comUse code: FORM30Connect with Lauri:FacebookInstagramWebsiteAbout Lauri:Lauri is an Adjunct Professor at Pace University (NY), Visiting Associate Professor Dept. of Physical Medicine and Rehabilitation Rush University Medical Center (Chicago), a licensed Creative Arts Therapist, a member of the American Association for Anatomy, a board-certified member of the Academy of Dance/Movement Therapists, a Yoga Alliance yoga teacher and education provider at the 500-hour level, a Stott Pilates instructor, certified yoga therapist (IAYT) and provider and former faculty for Anatomy Trains ® and Anatomy Trains ® Dissections. She co-leads www.knmlabs.com and guests internationally for dissection projects including the Fascia Net Plastination Project. She is the author of The Myofascial System in Form and Movement (Handspring Publishing, Dec. 2022) and a contributor to The Anatomy of Yoga Coloring Book (Staugaard-Jones and Nemetz, North Atlantic books, 2022) as well as numerous articles. She has presented internationally including at Harvard Medical, Oxford University and at conferences for the American Association for Anatomy and more. Information available on www.wellnessbridge.com.

Listen to hear:[6:10] Ways bros are ahead of physique science and ways they are behind[12:46] What people don't know about pharmacology[15:46] Diuretics and risk[26:20] Has diuretic use increased?[34:43] The push toward extremism and the subjectivity of judging[42:49] Having the foundation matters[51:26] Bodybuilders who died young and risk factors[1:06:49] Cardiovascular training[1:11:23] Dr. Escalante's adviceConnect with Dr. Escalante:InstagramFacebookWebsiteReferenced Links:Dead Bodybuilders Speaking from the Heart: An Analysis of Autopsy Reports of Bodybuilders That Died Prematurely - PubMedAnalysis of the efficacy, safety, and cost of alternative forms of creatine available for purchase on Amazon.com: are label claims supported by science? - PubMedCan Bodybuilding Peak Week Manipulations Favorably Affect Muscle Size, Subcutaneous Thickness, and Related Body Composition Variables? A Case Study - PubMedFlex Diet Podcast Episode 107: Peak Week: How to Look Leaner by Manipulating Water, Carbs, Salt, and More with Dr Guillermo Escalante - Dr. Mike T NelsonAbout Dr. EscalanteFrom Dr. Escalante's website:Dr. Escalante is currently a Professor of Kinesiology and Dean Fellow for the College of Natural Sciences at California State University, San Bernardino. He is a scholar in the areas of exercise science, sports nutrition, and sports medicine. His research interests include sports nutrition/supplementation, body composition assessment, physique enhancement, and sports injury prevention/rehabilitation. Dr. Escalante has over 52 peer-reviewed publications and abstracts in the fields of exercise science, sports nutrition, sports medicine, and kinesiology. He regularly presents at regional, national, and international conferences on his research and serves as a sports nutrition/exercise science consultant to various companies in the health/fitness/sports supplement space. Additionally, he has served as an expert witness in the areas of sports nutrition and sports medicine. Dr. Escalante has secured over $150,000 of internal funding to support his teaching and research as well as over $5 million in external funding as principal investigator or co-investigator through various businesses and agencies, inclusive of the US Department of Education and the US Department of Veteran Affairs. Dr. Escalante holds a BS in Athletic Training with a Biology minor and an MBA with concentrations in Marketing and Healthcare Management from the University of La Verne. He also received a Doctor of Science in Athletic Training from Rocky Mountain University of Health Professions and is certified as an athletic trainer through the National Athletic Trainer’s Association (NATA), a strength and conditioning specialist through the National Strength and Conditioning Association (NSCA), and as a Sports Nutritionist through the International Society of Sports Nutrition (ISSN). In 2021, Dr. Escalante became one of only 36 fellows (out 36,000+ members) of the ISSN for his contributions in the field of sport nutrition. Dr. Escalante is an active member of the NATA, NSCA, and the ISSN. He serves as a reviewer and associate editor for the Journal of the International Society of Sports Nutrition (JISSN), is the chair of the NSCA Bodybuilding and Fitness Special Interest Group, and is on the executive board for the NSCA Nutrition and Metabolism Special Interest Group. He also serves as a reviewer for 8 major journals including the Journal of Strength and Conditioning Research and the British Journal of Nutrition. Dr. Escalante also has over 50 publications in mainstream fitness magazines and websites including Muscle & Fitness, Muscle & Fitness Hers, Bodybuilding.com, Muscular Development, and MuscleMag International Magazine. He has appeared on television, radio shows, and podcasts discussing fitness, health, bodybuilding, and performance enhancement drugs. He has been a competitive bodybuilder since 2000, a bodybuilding/physique coach since 2004, and was a bodybuilding judge and/or sports medicine provider for MuscleContest International from 2010-2019.Dr. Escalante is an instructor with the Kaiser Permanente Post-Doctoral Physical Therapy Orthopedic and Sports Fellowship programs where he teaches post-doctoral physical therapy fellows sports nutrition and practical applications of exercise science for sports performance enhancement. He was also an instructor to third year Doctor of Physical Therapy students at Western University of Health Professions between 2004-2018. Prior to going into higher level education, Dr. Escalante owned and operated an outpatient orthopedic physical therapy and personal training business for 18 years and was an owner/operator of 2 World Gym franchises. He also served as interim head athletic trainer for East Los Angeles Community College, was a fitness/health consultant for the US Department of Defense, and was the Chief Operating Officer and Sports Medicine Coordinator for a large physical therapy/sports medicine p

Also, the Flex Diet Cert is closing tonight, Monday Jan 9, 2023 at midnight PSTGo to http://www.flexdiet.com to still enroll if you are listening today; or you can still get on the wait list there on Jan 10 or after.

For the Flex Diet Cert, go to http://www.flexdiet.com for all the details

[7:49 How Jodie avoided dentures[10:57] Zac’s background and how he got into this field[19:43] What proper mouth structure should be[20:36] The connection between sleep and mouth structure[23:41] The connection between ADHD and other behavior issues and airway[34:22] What to ask for with a sleep study[51;39] Addressing oral posture sooner rather than later[55:20] How much can you change[1:04:35] Recommendations on what to do and where to goFind Zac:Isleephst.com (hst10 - 10% discount code): get the Watch-PAT 1.zaccupples.comThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is currently closed, but you can sign up to be notified when the course opens again.

[7:25] Dr. Baar's background[11:36] Testosterone and performance[15:31] Females, stress and muscle mass[24:11] Volume for size and strength[31:38} Frequency and intensity exercise research[37:43] How Dr. Baar got interested in collagen[44:45] Downstream effects of collagen[48:58] Collagen dosing[56:27} Collagen for gen pop gym-goersFind Dr. Baar: https://health.ucdavis.edu/physiology/faculty/baar.htmlReferences:Baar K. (2014). Using molecular biology to maximize concurrent training. Sports medicine (Auckland, N.Z.), 44 Suppl 2(Suppl 2), S117–S125. https://doi.org/10.1007/s40279-014-0252-0Baar K. Stress Relaxation and Targeted Nutrition to Treat Patellar Tendinopathy. Int J Sport Nutr Exerc Metab. 2019 Jul 1;29(4):453–457. doi: 10.1123/ijsnem.2018-0231. PMID: 30299199.Davidyan A, Pathak S, Baar K, Bodine SC. Maintenance of muscle mass in adult male mice is independent of testosterone. PLoS One. 2021 Mar 25;16(3):e0240278. doi: 10.1371/journal.pone.0240278. PMID: 33764986; PMCID: PMC7993603.Halson, S. L., Shaw, G., Versey, N., Miller, D. J., Sargent, C., Roach, G. D., . . . Baar, K. (2020). Optimisation and Validation of a Nutritional Intervention to Enhance Sleep Quality and Quantity. Nutrients, 12(9). doi:10.3390/nu12092579 Jerger, S., Centner, C., Lauber, B., Seynnes, O., Sohnius, T., Jendricke, P., . . . König, D. (2022). Effects of specific collagen peptide supplementation combined with resistance training on Achilles tendon properties. Scand J Med Sci Sports. doi:10.1111/sms.14164 Lis DM, Baar K. Effects of Different Vitamin C-Enriched Collagen Derivatives on Collagen Synthesis. Int J Sport Nutr Exerc Metab. 2019 Sep 1;29(5):526-531. doi: 10.1123/ijsnem.2018-0385. PMID: 30859848.Lis DM, Jordan M, Lipuma T, Smith T, Schaal K, Baar K. Collagen and Vitamin C Supplementation Increases Lower Limb Rate of Force Development. Int J Sport Nutr Exerc Metab. 2022 Mar 1;32(2):65-73. doi: 10.1123/ijsnem.2020-0313. Epub 2021 Nov 22. PMID: 34808597.Langer, H. T., West, D., Senden, J., Spuler, S., van Loon, L. J. C., & Baar, K. (2022). Myofibrillar protein synthesis rates are increased in chronically exercised skeletal muscle despite decreased anabolic signaling. Sci Rep, 12(1), 7553. doi:10.1038/s41598-022-11621-x Paxton JZ, Grover LM, Baar K. Engineering an in vitro model of a functional ligament from bone to bone. Tissue Eng Part A. 2010 Nov;16(11):3515-25. doi: 10.1089/ten.TEA.2010.0039. Epub 2010 Aug 28. PMID: 20593972.Pechanec, M. Y., Boyd, T. N., Baar, K., & Mienaltowski, M. J. (2020). Adding exogenous biglycan or decorin improves tendon formation for equine peritenon and tendon proper cells in vitro. BMC Musculoskelet Disord, 21(1), 627. doi:10.1186/s12891-020-03650-2 Steffen, D., Mienaltowski, M. J., & Baar, K. (2022). Scleraxis and collagen I expression increase following pilot isometric loading experiments in a rodent model of patellar tendinopathy. Matrix Biol, 109, 34-48. doi:10.1016/j.matbio.2022.03.006 Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American journal of clinical nutrition, 105(1), 136–143. https://doi.org/10.3945/ajcn.116.138594

Listen in to hear:[20:29] Do you conduct weekly check-ins?[37:34] Constrained energy hypothesis[1:10:04] Learn not to work through pain[1:13:14] One-arm dumbbell row from split stance[1:16:01] Landmine row on the floor[1:17:35] Favorite lifts[1:18:33] How do you define cluster training?[1:37:20] Where can people find more about you?Find Bryan:Instagram: @bryankrahn website.About Bryan:From Bryan's website: I’m a personal trainer, fitness writer, blogger, and online physique coach.I specialize in helping make ordinary bodies look incredible.I’m also a “semi-serious physique athlete,” meaning that I enjoy building a lean, muscular, aesthetic body but stop short of competing. I build my body for me — because I love it, it’s healthy, and because I can. It’s an incredible privilege. It also helps make me a better coach.Flex Diet Podcast SponsorThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is currently closed, but you can sign up to be notified when the course opens again.

Listen to hear:[2:02] About Andrew and the Feldenkrais Method[11:15] The value of super low intensity[18:42] Tabata study and zone two cardio[30:06] What happens when you work the body at a high-level for a long time[36:57] Working for efortlessness[42:32} The body's desire for efficiency[53:23] OuttakesConnect with Andrew:InstagramEmail: [email protected] AndrewAndrew Heffernan, CSCS is a Los-Angeles based fitness trainer, author, and athlete. Since 2003, he has trained everyone from actors and high-level athletes to business professionals and Hollywood luminaries. His balanced approach prioritizes helping people feel their best as they pursue higher levels of strength, performance, and body composition. In 2013, Andrew certified in The Feldenkrais Method, a powerful tool for improving recovery, relieving stress and pain, and improving performance. He has written or co-authored five books on fitness, including THE EXERCISE CURE, 7-MINUTE WORKOUTS, and FAT LOSS OVER 40 (forthcoming), as well as hundreds of articles on fitness for outlets like MEN’S HEALTH, EXPERIENCE LIFE, ONNIT.COM, and OPENFIT.COM, three of which have won major awards. A lifelong athlete, Andrew has competed as a triathlete and obstacle course racer, and recently was a top-five finisher in his age bracket at the 2022 DEKA World Championships.

Listen in to hear:[6:21] Dr Wood's carnivore diet experiment[9:38] The commonly accepted theory of glucose and insulin[12:02] Insulin and the liver[15:28] Blood sugar[18:43] Healthy fat tissue as a metabolic buffer[20:56] Fasted cardio, carbs, and the insulin switch[29:01} Helpful blood testsFind Dr. WoodInstagramWebsiteAbout Dr. WoodDr. Tommy Wood is a UK-trained MD with a PhD in physiology and neuroscience. He received an undergraduate degree in biochemistry from the University of Cambridge before attending medical school at the University of Oxford. After working as a junior doctor in central London, he moved to Norway for his PhD work and then to the University of Washington as a postdoc, where he’s now an Assistant Professor of Pediatrics. Tommy’s work and research interests include the physiological and metabolic responses to brain injury and how that impacts brain health across the lifespan, as well as developing easily-accessible methods with which to track health, performance, and longevity in both elite athletes and the general population.

Listen in to hear:[2:20] Why grip training is important[7:41] Defining your goals and writing them down[10:18] Determining the roadmap[12:11] What happens when training to failure[16:06] Adam defines a key marker for performanceFind AdamInstagramwww.gonzogripstrength.comFlex Diet Podcast SponsorThis podcast is brought to you by the new product Adam and I developed for grip strength. Go to www.gonzogripstrength.com to find out more.

Listen in to hear:[1:50] Adam discusses why trainers need to go through fat loss to better serve their clients[7:32] Why losing weight doesn't solve all your problems[10:12} What is a healthy amount of body fat?[16:33] What comes after you hit your goal?[23:29] The art of goal setting[28:25} Violent consistencyFind AdamInstagramBettergripstrength.comFlex Diet Podcast SponsorThis conversation is brought to you by my Daily Fitness Insider newsletter. Sign up at www.miketnelson.com for daily insights on health, nutrition, training, and much more. For more on my new grip product with Adam Glass, go to www.bettergripstrength.com to find out more.

Listen in to hear:[5:15] Narrowing down your priorities[9:30] How Adam warms up[14:55] Why knowing exactly what you want leads to better training[18:56] Adam's experience with arm wrestling[25:23] Mike and Adam's experience at a grip competition in Finland[34:32] Why training wrist and hand strength makes everything stronger[40:12] Why spring grippers won't strengthen your grip[52:25] Tactics for training grip[56:21] Adam and Mike discuss their new productFind AdamInstagramBettergripstrength.comFlex Diet Podcast SponsorThis podcast is brought to you by the new product Adam and I developed for grip strength. Go to www.bettergripstrength.com to find out more.

Listen in for more on:[2:07] My #1 forgotten method to increase strength[4:12} How VO2 max can limit your lifting capacity[8:10] How to test your VO2 max without fancy equipment[12:09] How to improve VO2 max[18:48] My #2 forgotten method to increase strength[21:07] Basic tasks to increase grip strength[29:10] Longevity and grip strengthVO2 max test calculatorsConcept 2 RowerCooper Run Test

Listen to hear:[4:52] Travel, fatigue, stress, and immunity[11:33] Any rules for traveling?[13:54] Dr. Davidson discusses his aggressive fat loss phase[17:33] Dr. Mike asks: "How much of the setting up, especially the fat loss phase, do you think is related to your personality?"[23:09} Weight training during fat loss[34:40] Lower rep training in a caloric surplus?[44:05] How science is always evolving[56:56} Time-tested methods[1:13:33] Dr. Davidson's obsession with maintenanceConnect with Dr. Pat Davidson:The Dr. Pat Davidson PodcastInstagramWebsiteAbout PatPat Davidson, Ph.D., is an independent trainer, consultant, author, and lecturer in NYC. Pat is the former Director of Training Methodology and Continuing Education for Peak Performance, and former Professor of Exercise Science at Springfield College and Brooklyn College. Pat is also a former 175-pound strongman competitor who finished in the top 10 in the U.S. twice, competed in two World Championships, and finished in the top 10 in the world once. Pat is interested in all realms of human organism improvement, and is relentless in pursuing education.

Listen to hear:[14:40] How Zach instructs high school athletes to eat[19:53] Why are young kids looking so unhealthy?[20:44] How parents are confused about nutrition[25:55] Knowing where you food comes from[33:00] Building the right environment for kids[37:45] Functional training and bodybuilding for teens[45:11] National High School Coaches Association[50:26] Promoting what's good for youConnect with Zach:NewsletterYouTubeInstagramWebsiteAbout ZachZach Even-Esh is one of the leading authorities in the strength & conditioning field today. Zach started The Underground Strength Gym in 2002 and has been coaching & consulting with Adults to Tier 1 Military, Youth Athletes to D1 Athletes and Garage Gym lifters from all around the world. Zach is also the Author of The Encyclopedia of Underground Strength.

Listen in to hear my answers:[2:30] Question 1: At what point does zone 2/3 cardio become like beating a dead horse?[12:30] Question 2: How would you recommend to train clients with ‘long haul covid’ more specifically postural orthostatic tachycardia syndrome? (POTS) is a condition that affects blood flow?[23:54] Question 3: How do you deal with low blood pressure and exercise?More Ask Me Anything on the Flex Diet Podcast:Flex Diet Podcast Episode 170: Reverse Dieting, Lumen for Better Metabolic Flexibility, and Sports Supplements: Ask Me Anything with Dr. Mike T NelsonFlex Diet Podcast Episode 160: Ask Me Anything (AMA) – NMN and NR, Metal Music, and How To Increase Heart Rate Variability with Dr Mike T NelsonSubmit an Ask Me Anything Question here.Flex Diet Sponsor:This podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery and to join the waitlist to be notified when enrollment o

Listen in to hear my answers:[2:52] Question 1: How do you deal with clients who've spent years eating low calories?[13:00] Question 2: Is there any evidence that the Lumen device to measure your metabolism is useful or correct?[26:49] Question 3 from Mario: How do you decide whether to trust a supplement brand?More Ask Me Anything on the Flex Diet Podcast:Flex Diet Podcast Episode 160: Ask Me Anything (AMA) – NMN and NR, Metal Music, and How To Increase Heart Rate Variability with Dr Mike T NelsonSubmit an Ask Me Anything Question here.Flex Diet Sponsor:This podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery and to join the waitlist to be notified when enrollment opens.

Timestamps: Listen in to learn more about:[6:39] Dr. Dee explains her background[16:55] Coming out of the "foot-on-the-gas" state[23:14] Being okay with just being in the process[29:22] Dr. Dee's thoughts on choosing to do hard things[35:30] Managing the parasympathetic and sympathetic responses[51:00] The concept of expansion and contraction in the body[57:55] Learning to trust and surrender in the process[1:02:57] Dr. Dee's transformative Costa Rica experience[1:15:46] Where to find Dr. DeeConnect with Dr. DeeWebsite: https://www.drdaniellemcginnis.com/Instagram: @drdaniellemcginnisAbout Dr. Dee in her own wordsI help individuals tune into the psyche's unspoken voice in order to help them navigate difficult transitions and integrate past experiences of trauma in order to provoke the soul's movement.​I’m an archetypal embodiment practitioner.I have my Master's degree in Depth Psychology with an emphasis in Jungian and Archetypal studies and I am currently continuing my masters education into my third year as a PhD student at Pacifica Graduate Institute.I am also an advanced level Somatic Experiencing Practitioner student, Doctor of Physical Therapy, and host of The Embodied Podcast.I’m a light hearted introvert who loves to explore the mysteries of the unconscious psyche.I am here in the cosmic soup with you and I have dedicated my life to the exploration and construction of the bridges between science and the sacred, the inner and outer, and the mind and body.Flex Diet Podcast SponsorThis podcast is brought to you by heartratevariability.net. I've opened my course on heart rate variability for a limited time only. It's open now through September 30th, this Friday, 2022 at midnight. Register if you're looking for a way to measure your stress, to determine lifestyle factors, and to find how you can train and still recover.If you're outside the enrollment window, you can still go to heartratevariability.net for more information and to sign up for the waitlist.For more on this topic:Flex Diet Podcast Episode 111: My Plant Medicine Experience with Ayahuasca and Kambo in Costa RicaFlex Diet Podcast Episode 154: Managing High Stress Situations and Growing from Trauma with Kristina HoyerFlex Diet Podcast Episode S2_47: Tools to Down-Regulate in Response to Stress, an Interview with Rick AlexanderThe Special Forces Experience

Timestamps - Listen in to learn more about:[6:47] Ali's experience with Perform Better training seminars.[11:36] Ali's most recent talk on "The Metabolic Male"[14:36] Reasons men's testosterone levels are trending lower[23:00] Ali's actionable tips related to training?[30:19] Ali's first steps when training an new client[43:08] Ali's thoughts on whether online trainers should have in-person experience[46:06] What are the big nutrition items related to hormones and body composition?[57:44] How does someone know if they are eligible for TRT[1:11:12} Where to find more from AliConnect with Ali:Instagram: @thealigilbertWebsite to launch in the next few months: Aligilbert.comAbout Ali:Ali graduated Springfield College in 2003 with a degree in exercise science. From there she worked for Velocity Sports Performance. She then began training people in her hometown of Greenwich, CT, which led her to specialize in golf fitness becoming a 2-time Golf Digest Top 50 Golf Fitness professional, as Greenwich had 9 golf clubs.This brought her a primarily male clientele, and eventually landed her in the mens health arena. She lectures nationally and internationally on testosterone, TRT, and her approach to coaching men online. She has been featured in Muscle & Fitness, T-Nation, + various podcasts for her work in mens health. Certifications include CSCS, SFG, FMS, FRC, TPI.Ali in her own words:Hi, I’m Ali. I am a wife, dog mom, meathead, and I fucking love a good steak. And fast Jeeps. I normalize boner talk. I help busy men get jacked, look great naked, optimize testosterone + conquer nutrition. I do this by helping guys sift through the bullshit and provide them with structure + a plan that works for their lifestyle. I’m the one men hire when they have taken themselves as far as they can alone. I offer a highly unfiltered, truthful approach. I have coached thousands of attorneys, doctors, other coaches, CEO’s, executives, veterans, current military, and any dude looking to optimize his health. I have a true passion for men’s health + have made it my life’s work to help dudes find the solutions to all their fitness nutrition + hormone needs.

Timestamps: Listen in to learn more about:[4:30] Akshay's recent Iceland expedition[6:50] How he keeps his mind from going in a downward spiral when things get hard[14:51] The duality of fear and nirvana[19:26] How Akshay spent 10 days in utter darkness[29:39] Learning to accept the unkowns[34:10] Akshay's thoughts on psychedlics to guide enlightenment[41:00] Developing a positive relationship with suffering[43:45] Progress and the development of new problems[45:59} Ways to suffer better[54:54] Praising effort not the result[1:00:27] The work lies in the day-to-day[1:03:06] Akshay's next adventure in AntarticaConnect with AkshayWebsite: FearvanaInstagram: @fearvanaAkshay's book: "Fearvana: The Revolutionary Science of How to Turn Fear Into Health, Wealth and Happiness."About Akshay from Fearvana.com:After moving to Austin, Texas from Bombay, Bangalore and Singapore, I overcame a lifestyle of drug addiction that killed two of my friends in high school. When I then decided to join the United States Marine Corps, two doctors told me that boot camp would kill me, thanks to a blood disorder I was born with. But I wasn’t about to let that stop me. Not only did I complete boot camp (with a twisted ankle, no less), but I was chosen as the honor graduate in Infantry school and went on to spend 7 months in Iraq where my job was to walk in front of our vehicle convoys to find explosives before they could destroy our vehicles.That was just the beginning of my understanding of the positive power of fear and struggle. In 2012, I left a comfortable corporate job to drag a 190-pound sled 350-miles across the world’s second largest polar ice cap for a month. I’ve swam through underwater caves, almost been killed by a falling boulder while glacier caving, experienced severe altitude sickness while climbing in the Himalayas, and suffered through heat exhaustion while running across countries. But my greatest struggle came many years after the war. I was diagnosed with post-traumatic stress disorder (PTSD), and consequently struggled with depression and alcohol addiction that drove me to the brink of suicide. I then spent years studying neuroscience, psychology and spirituality to not only heal my own brain, but figure out what does it take to live a happy, succesful and meaningful life.That is when I rejected the label of PTSD assigned to me and created a new one – Fearvana. I define Fearvana as the bliss that results from engaging our fears to pursue our own worthy struggle. I then wrote a book about the concept called “Fearvana: The Revolutionary Science of How to Turn Fear Into Health, Wealth and Happiness.”Flex Diet Podcast SponsorThis 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. Enrollment opens Monday, September 5 and closes at midnight Monday, September 12.For more on this topic:Human Outliers Podcast: Keto & 2700 km Through Antarctica - Akshay Nanavati & Dr. Mike Nelson - Episode 282Aubrey Marcus Podcast: Akshay Nanavati On The Advantage of Fear | AMP #234Special Forces Experience: Pilgrimage in Costa Rica (plant medicine and more)Flex Diet Podcast Episode 111: My Plan Medicine Experience with Ayahuasca and Kambo in Costa Rica

[1:16] Overview of the Physiologic Flexibility Certification Course[5:36] Special bonus podcast coming up[7:15] My experience with cold water immersion[12:15] Cold water immersion and hypertrophy[17:10] What is limbic friction?[19:00] Benefits and drawbacksBonusGet my FREE guide to learn how to build your own cold water immersion using a freezer.Flex Diet Podcast SponsorThis 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. Enrollment opens Monday, September 5 and closes at midnight Monday, September 12.

Timestamps: Listen in to learn more about:[6:35] Dr. Cohen's philosophical "aha" moment[13:00] What is the cause of age-related decline[28:03] How do you prioritize health aspects that increase longevity[35:00] The role of mTOR, AMPK, and fasting[39:04] The importance of breath and sleep[41:12] Dr. Cohen's experiments with the LiveO2 system[49:09] How Dr. Mike's theories of metabolic and physiologic flexibility fit in with Dr. Cohen's experience[59:28] Fasting, mTOR, sarcopenia, and research[1:07:05] What would Dr Cohen try to target in terms of increasing longevity?Connect with Dr. CohenWebsite: Pure Clean PerformanceEmail: [email protected] BioDr. Rick Cohen, M.D. is a leading authority in the fields of nutrition, sports performance and longevity medicine. He received his undergraduate degree in Biomedical Engineering with honors of distinction from Duke University in Durham, North Carolina and his medical degree from Hahnemann Medical University in Philadelphia, Pennsylvania.Over the past 20 years, Rick has used his knowledge to create innovative health and performance protocols and specially-formulated nutritional products to bring thousands of sport enthusiasts and elite athletes to higher levels of performance. Rick’s passion for athletics extends beyond his work; in fact, it is a major part of his personal life satisfaction and well-being. He played ice hockey in college and competed on the world stage in the sport of luge, his wife is a nationally-ranked triathlete and his kids both were college athletes. So he personally understands how frustrating it can be to balance family, career, and an athletic passion. That experience is exactly what led him to create PureClean Performance.Flex Diet Podcast SponsorThis 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. Enrollment opens Monday, September 5 and closes at midnight Monday, September 12.For more on this topic check out:Flex Diet Podcast Episode 164: How to use testing to improve your metabolic health: An interview with Sam MillerFlex Diet Podcast Episode 144: Peptides - bleeding edge performance, muscle, and recovery with Dr. Andy Galpin & Dr. Ryan Greene

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.

Intro to Paul -How do you program intensity (zones one to five?How do you program fasted cardio?How long does a session need to be for V02 max to improvement?What do you have clients do on days they're not doing resistance training?How do you manage training monotony (especially with endurance athletes who are training for an event)Measuring recovery and the biometric methodWorking with athletes who have autoimmune issuesViolent consistency and the basicsFind Paul on IG or on his websiteThis 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.

"Aaron Rodgers Says Use of Psychedelic Helped Him Earn Recent MVPs" - USA TodayMy thoughts on the articlePodcast Aubrey MarcusWhat is ayahuasca?Ergogenic benefit?Long-term benefits?How does ayahuasca work?Potential downsides?What is pharmahuasca?Aaron Rodgers goes deeper on ayahuasca experiences, family feudThis episode of the Flex Diet Podcast is brought to you by the Mike T Nelson website. Go to miketnelson.com to find articles, podcasts, and free giveaways on things like "Should you keto?" and access to my daily fitness insider newsletter.Flex Diet Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa RicaReferencesBrito-da-Costa AM, Dias-da-Silva D, Gomes NGM, Dinis-Oliveira RJ, Madureira-Carvalho Á. Toxicokinetics and Toxicodynamics of Ayahuasca Alkaloids N,N-Dimethyltryptamine (DMT), Harmine, Harmaline and Tetrahydroharmine: Clinical and Forensic Impact. Pharmaceuticals (Basel). 2020 Oct 23;13(11):334. doi: 10.3390/ph13110334. PMID: 33114119; PMCID: PMC7690791.Callaway JC, McKenna DJ, Grob CS, Brito GS, Raymon LP, Poland RE, Andrade EN, Andrade EO, Mash DC. Pharmacokinetics of Hoasca alkaloids in healthy humans. J Ethnopharmacol. 1999 Jun;65(3):243-56. doi: 10.1016/s0378-8741(98)00168-8. PMID: 10404423.Colaço CS, Alves SS, Nolli LM, Pinheiro WO, de Oliveira DGR, Santos BWL, Pic-Taylor A, Mortari MR, Caldas ED. Toxicity of ayahuasca after 28 days daily exposure and effects on monoamines and brain-derived neurotrophic factor (BDNF) in brain of Wistar rats. Metab Brain Dis. 2020 Jun;35(5):739-751. doi: 10.1007/s11011-020-00547-w. Epub 2020 Feb 27. Erratum in: Metab Brain Dis. 2021 Dec;36(8):2603-2604. PMID: 32103409.Dos Santos RG, Bouso JC, Hallak JEC. Ayahuasca, dimethyltryptamine, and psychosis: a systematic review of human studies. Ther Adv Psychopharmacol. 2017 Apr;7(4):141-157. doi: 10.1177/2045125316689030. Epub 2017 Feb 23. PMID: 28540034; PMCID: PMC5433617.McKenna DJ, Towers GH, Abbott F. Monoamine oxidase inhibitors in South American hallucinogenic plants: tryptamine and beta-carboline constituents of ayahuasca. J Ethnopharmacol. 1984 Apr;10(2):195-223. doi: 10.1016/0378-8741(84)90003-5. PMID: 6587171.Osório Fde L, Sanches RF, Macedo LR, Santos RG, Maia-de-Oliveira JP, Wichert-Ana L, Araujo DB, Riba J, Crippa JA, Hallak JE. Antidepressant effects of a single dose of ayahuasca in patients with recurrent depression: a preliminary report. Braz J Psychiatry. 2015 Jan-Mar;37(1):13-20. doi: 10.1590/1516-4446-2014-1496. PMID: 25806551.Palhano-Fontes F, Barreto D, Onias H, Andrade KC, Novaes MM, Pessoa JA, Mota-Rolim SA, Osório FL, Sanches R, Dos Santos RG, Tófoli LF, de Oliveira Silveira G, Yonamine M, Riba J, Santos FR, Silva-Junior AA, Alchieri JC, Galvão-Coelho NL, Lobão-Soares B, Hallak JEC, Arcoverde E, Maia-de-Oliveira JP, Araújo DB. Rapid antidepressant effects of the psychedelic ayahuasca in treatment-resistant depression: a randomized placebo-controlled trial. Psychol Med. 2019 Mar;49(4):655-663. doi: 10.1017/S0033291718001356. Epub 2018 Jun 15. PMID: 29903051; PMCID: PMC6378413.Palhano-Fontes F, Soares BL, Galvão-Coelho NL, Arcoverde E, Araujo DB. Ayahuasca for the Treatment of Depression. Curr Top Behav Neurosci. 2021 Nov 11. doi: 10.1007/7854_2021_277. Epub ahead of print. PMID: 34761362.Rivier, L., & Lindgren, J. E. (1972). “Ayahuasca,” the South American hallucinogenic drink: An ethnobotanical and chemical investigation. Economic Botany, 26(2), 101-129.Sanches RF, de Lima Osório F, Dos Santos RG, Macedo LR, Maia-de-Oliveira JP, Wichert-Ana L, de Araujo DB, Riba J, Crippa JA, Hallak JE. Antidepressant Effects of a Single Dose of Ayahuasca in Patients With Recurrent Depression: A SPECT Study. J Clin Psychopharmacol. 2016 Feb;36(1):77-81. doi: 10.1097/JCP.0000000000000436. PMID: 26650973.Winstock AR, Kaar S, Borschmann R. Dimethyltryptamine (DMT): prevalence, user characteristics and abuse liability in a large global sample. J Psychopharmacol. 2014 Jan;28(1):49-54. doi: 10.1177/0269881113513852. Epub 2013 Nov 27. PMID: 24284475.DisclaimerMike T Nelson is a PhD and not a physician or registered dietitian. The contents here should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. This is for entertainment purpose only. Psychedelics are classified as Schedule 1 Controlled Substances by the DEA, and not approved by the FDA for any accepted medical use or prescription.

Intro to Dr. Soko and his dissertation and post-doc workHow Dr. Soko measures recovery in his athletesTracking muscle damage and strength gainsPre-social media physiquesWhere to look for quality adviceBlending PubMed and practicalityDr. Soko's thoughts on nutrient timingDr. Soko's thoughts on cortisol and trainingMetabolic flexibilityDr. Soko on IG: @dr_sokoReferenced PodcastEpisode 118: Programing and Exercise Selection with Kyle Dobbs of Compound PerformanceThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

Question 1 - NAD+ and resveratol as supplement. Highly appraised by David Sinclair, considering longevity and aging, but what is your take on it?From Cilia SindtNR = nicotinamide ribosideNMN =nicotinamide mononucleotideReferences on websiteQuestion 2 - Who was your favorite Slayer Segue of all time?From Andrew BayleyQuestion 3 - How can I increase my HRV? Any suggestions on supplements/life style changes/types of exercise?From Nate HaddThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

Dr. Sumarski's backgroundExperience in the navyTreating health conditions caused by high stress and injuriesDr. Sumarski's top takeaways American College of Sports Medicine (ACSM) conferenceHaving skin in the gameImaging, diagnostics, and painToday's episode of the Flex Diet Podcast is brought to you by the Flex Diet Mentorship. In the course, break down four specific areas: exercise assessment, marketing, mindset, and personal development. If you are interested in learning more, find a way to email me for more information.Related links:American College of Sports MedicineFlex Diet Podcast Episode 154: Managing High Stress Situations and Growing from Trauma: an interview with Kristina Hoyer

Writing her first book vs. her secondCommon sense and click bait diet trendsWhat's the best approach?Can you have your ideal body and eat how you want?Shifting goals according to prioritiesRed flags and how to work clients through issuesWhat happens when identity is wrapped up in how you look and what you eatManaging priorities and timeCosta Rica Ayahuasca experienceAbout Ashleigh's new book - Carnivore-ishAshleigh VanHoutonAshleigh on IGAshleigh's books:Carnivore-ish: Protein-Rich Recipes to Boost Your Health and Build Muscle It Takes GutsThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.Relevant podcasts with Ashleigh and/or Dr. MikePaleo Magazine Radio Ep. 243: There's More to Fitness than ExerciseMuscle Maven Radio: Is Intuitive or Flexible Eating Possible in Today's World?Shrugged Collective: Hibernating bears may be on to something: why better sleep and fasting may improve your health, with Dr. Mike T Nelson — Muscle Maven Radio Episode #26Episode 609 IronRadio - Guest Ashleigh VanHouton Topic Female Bodybuilding, Organ Meats.Flex Diet Podcast Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica

Dr. Guillermo Escalante - The Science and Application of Fasted vs. Fed Cardio for Fat LossMy Instagram review of his slidesMy fasted cardio biasesDr. Escalante on IGMona Rosene, MS, RD - NAD, Muscle and Athletic Performance: Current Research and Future Needs sponsored by ChromaDexSupplementsConclusionsDr. Scott Forbes - This Will Blow Your Mind - Creatine and cognitionMore on creatine and cognition on the Flex Diet PodcastDr. Forbes on IGWendy Irlbeck, MS, RDN, LD, CISSN - Practical Applications for Fueling Today's Young AthletesMy takeawayWendy on IGAkihito Nishimura, MS - Citocoline - A Potent Brain Health Nutrient and Nootropic sponsored by Kyowa HakkoIs it beneficial in a healthier population?Is it beneficial in a younger population?Dr. Karen Hecht - Astaxanthin as a Dietary Tool for Exercise Training sponsored by AstraRealWhat it is and what it doesMy thoughtsDr. Helena Yardley - The Science of CannabidiolWhere the industry is headedCBD and pain reliefDosingDr. Kirk Escobar - The Evolutionary Inertia of Weight Loss and Body RecompositionChanges in RMR from the stone ageEfficiencyHow to overcome adaptationKatie Emerson, MS RD - nooLVL - A Non-stimulant Nootropic, sponsored by Nutrition 21Katie on IGDr. Jason Cholewa - Caffeine supplementation: What are the effects of CYP1A2 and ADORA2A genes, paraxanthine, and habitual caffeine consumption on resistance exercise and jumping performanceThe researchParaxanthine as a possible new supplementDr. Jason on IGISSN position stand on caffeineDr. Yala Stevens - The Effects of Citrus Flavonoids on Exercise Performance: an RCT sponsored by Bio ActorSupplementDr. Mark Willems - Anthocyanin-Rich Supplementation: Potential for Sport and Exercise NutritionNew Zealand Black Current researchDr. Brandon Roberts - The Dose-Response Effects of Arachidonic Acid on Primary Human Skeletal MyoblastsFlex Diet Podcast with Dr. RobertsNSAID researchArachidonic acid as a supplementDr. Roberts on IGDr. Jonathan Mike - I Like Big Recovery and I Cannot Lie: Sports Supplements You Can't DenyDr. Mike on IGDr. Lonnie Lowery - Polyphenols as Potential Ergogenic and Body Composition ModulatorsMore than just caffeineDr. Lowery on IGDr. Adam Gonzalez - Citrulline and Resistance Exercise PerformanceTwo formsVasodilationTakeawayDr. Marcas Bamman - Convergence of Exercise Biology and Machine-Learning to Understand Response HeterogeneityPhysiology is a demand-based systemResponders and non-respondersFor a full list of references, check out the Flex Diet Podcast Episode 157 on my website.The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

Intro to Dr. Katie DabrowskiLow back pain researchWhat framework does she recommend for someone who hurt their back on a deadliftHealing from injuryHow much compensation does Dr. Katie allow when building back from injuryGetting comfortable exploring with movementsAre there patterns when getting better?How often do you find the painful spot isn't the source of the problem?What she uses in her evaluation of a patients?Find Katie on IGOld Bull Athletics This episode is brought to you by painfree.com. The link redirects you to my website where you'll find the specific article I wrote about how I hurt myself and what things you can do to help yourself recover. You can also sign up to get my daily fitness newsletter absolutely free.

Intro to WarrenHow Warren describes RPRWarren's experience with RPR and Achilles tendinitisDesign and results of Warren's studyimportance of doing RPR correctlybelly breathingWarren's takeaway from his studyAddressing the skepticsAre there negative side effects?Limitations of RPRHow would Warren suggest an athlete warm up?What's next for Warren?Find Warren IG: @warren_workoutsThis 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.Helpful Links:https://www.reflexiveperformance.com/https://douglasheel.com/RPR with Mike Bledsoe on his podcast https://miketnelson.com/the-bledsoe-show-episode-95-training-the-core-for-strength-sports/RPR, Stress, and Trauma https://miketnelson.com/managing-high-stress-with-kristina-hoyer/RPR, Met Flex and HRV on the OPEX podcast https://miketnelson.com/opex049-met-flex-hrv-rpr/Coach and Author of Triphasic Training, Cal Dietz https://www.xlathlete.com/ and on IG https://www.instagram.com/cal.dietz/?hl=enOther published researchGraham, Elliot & Campbell, Owen & Lem, Jason & Ives, Stephen. (2020). The Acute Administration of Reflexive Performance Reset on Upper and Lower Body Muscular Power Output in Division III Male College Ice Hockey Players: A Preliminary Study. 3. 5.

Kristina and I chat kiteboardingLearning when to bailTraining to know your limitsLearning how to get through high-stress situationsKristina's experience in the NavyResiliency-based mindsetTransitioning to purpose-driven stressStrategies for bringing the body into a parasympathetic. stateKristina's experience with RPR in Costa RicaDealing with chronic painFind Kristina on Instagram: @kristinahoyercollectiveOr online: Kristina Hoyer CollectiveThis 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.

Why I designed the Flex Diet CertHow to increase your ability to burn fat as fuelWho shouldn't use this intervention?How the Cert covers action items related to the interventionThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is open for enrollment June 6 - June 13, 2022. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.