Flex Diet Podcast (Dr. Mike T Nelson)

• Our mutual love for music
• Chip's background
• Body Tribe on Youtube
• Chip's movement  philosophy
• Training for a life outside the gym
• How will your training make you a better version of yourself?
• The physiological cost of training for certain goals
• Challenge doesn't have to be suffering
• Mental state
• Transformation recipe
• Measuring risk
• What's next for Chip
• Find Chip at bodytribe.com, Youtube, and Instagram. 

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. The course will open the first week of April 2022.

What are one of the misunderstood keys to long term weight loss? If you look at the statistics, most people are good at achieving short term weight loss but they’re horrible at maintaining it. In the fitness world, I see an over focus on calories - and yes while calories do matter - there are different states related to flux and even more different components of that. We’ll cover this in detail on today’s show. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class. References: ref Wang, Z.; Ying, Z.; Bosy-Westphal, A.; Zhang, J.; Heller, M.; Later, W.; Heymsfield, S.B.; Muller, M.J. Evaluation of specific metabolic rates of major organs and tissues: Comparison between men and women. Am. J. Hum. Biol. 2011, 23, 333–338.

This episode was prerecorded from an airport right out of LAX as Jodie and I were about to hop on a long flight to Brisbane, Australia. The tip for today is the answer to: what do you do with a training session in the gym when you're operating with less sleep than you probably need? Enjoy!

• Intro to Ashleigh's quarantine life
• How the book, It Takes Guts, went from idea to reality
• Why bother with organ meats
• Nose-to-tail-eating
• Why organ meat fell out of favor
• Health wars and trying to be the voice of reason
• Image issues in fitness
• Competence and confidence
• Dr. Mike's thoughts on certain exercises and hypertrophy
• Vegetables are good
• Tips on eating liver

Find her book at any online bookstore or at ashleighvanhouten.com. IG @themusclemaven 

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again.

Today's Flex Diet Podcast Episode is a re-broadcast of a great conversation I had with Dr. Ryan Greene and Dr. Andy Galpin about peptides for performance and recovery, who can use them, how they're regulated, and more. Check it out!

Sponsors:

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

Topics Discussed:

• Dr. Greene's background and creation of Monarch Club
• Dr. Galpin's background and interest in human performance
• Barbell Shrugged episode for reference.
• What are peptides and how are they different from HGH and Testosterone?
• Why haven't we heard much about peptides?
• What are the problems with self-medicating?
• Can professional athletes use peptides?
• Peptides for recreational athletes?
• What Dr. Greene uses
• Cost
• Suggestions for general population
• Using before surgery
• More peptides for peak performance
• Any other uses or contraindications?
• Use of niagen?
• Dr. Green on Instagram
• Dr. Galpin on Instagram on Youtube

Dr. Greene is D.O. (an osteopathic physician) specializing in human performance, sports medicine, nutrition, and cutting-edge recovery methods. Dr. Greene’s principal belief is that integrating a constantly collaborative, holistic, evidence-based practice amongst health and wellness practitioners is crucial for an individual’s sustained success.

Dr. Greene is the principal medical advisor at Monarch Athletic Club in West Hollywood, the first private, sustainable health and wellness facility delivering traditional training services combined with physician-directed, evidence-based integrative medical intervention. Check them out at https://www.instagram.com/monarchclubs.

Dr. Andy Galpin is a Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in muscle physiology- how do you increase strength, hypertrophy, and endurance performance. He has published numerous studies and works with several elite-level athletes across many sports, from UFC fighters to Olympic weight lifters. Check out all of his info below. http://www.andygalpin.com/

Optimizing sleep for athletes and high performers | Absolute Rest

https://www.absoluterest.com/

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. The course is open for enrollment until midnight April 11, 2022.

Get In Touch:

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

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

 

• [6:35] Adam's current passionate project
• [11:34] The challenges of social media and misinformation
• [18:58] Dieting constructs
• [29:14] Why the goal is never 100% compliance
• [31:38] Starting with the foundation
• [41:35] Fat-loss plans
• [46:15] What works for the average person
• [52:07] Why you don't need to give up foods you love

Connect with Adam:

• Cantscrewthisup.com
• Instagram
• Twitter

About Adam:

"Adam Bornstein is a New York Times bestselling author who is rewriting the rules of nutrition and fitness. Bornstein is an award-winning journalist and the founder of Born Fitness. 

The former Men's Health fitness and nutrition editor and editorial director of Livestrong.com has seen a lot of trends come and go, and then something became clear: diet plans are designed to make you screw up. He wants to change that with his latest book."

On this episode of the Flex Diet Podcast, we unlock the transformative power of flow states with insights from the remarkable Brandon Day. We navigate the challenge-skills balance and reveal how to transform everyday tasks into peak experiences. Our discussion peels back the layers of this mysterious optimal state of consciousness, where everything just 'clicks,' and performance soars. 

From the significance of time dilation and the neuroscience of alpha and theta brainwave patterns to practical tips for harnessing this state in your life, we cover it all. Whether you're a coach, athlete, or anyone looking to enrich your daily experience, this episode is a treasure trove of valuable strategies.

Sponsors:

• Check out Brandon's top 4 tips for finding flow more often:  https://miketnelson.com/flex4.
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Flex Diet Certification to open June 17, 2024: https://flexdiet.com/

Episode Chapters:

• (0:00:00) - Flow State
• (0:08:12) - Characteristics and Neuroscience of Flow State
• (0:20:57) - Exploring Flow in Extreme Sports
• (0:31:30) - The Power of Flow States
• (0:38:01) - Finding Flow
• (0:46:28) - Finding Flow and Rhythm in Activities

Episodes You May Enjoy:

• Episode 224: Mastering Sports Psychology for Gym Success with Mona Pretorius
• Episode 167: The Psychological Benefit of Learning to Do Hard Things with Akshay Nanavati of Fearvana

Connect with Brandon Day:

• Beat Burnout: https://neuroflowcoaching.com/2024-burnout-replay
• Flow Cycle + Neuro Training: https://www.neuroflowcoaching.com/2024-flow-cycle-replay
• Download Brandon's 6 non-negotiables: https://neuroflowcoaching.com/
• Instagram: https://www.instagram.com/neuroflowcoaching/
• Facebook: https://www.facebook.com/neuroflowlive/

Get In Touch:

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

• Creatine  and why it's useful
  • Form
  • Dose
  • Delayed response until fully saturated
  • Responders and non-responders
• Caffeine
  • International society of sports nutrition position  stand: caffeine and exercise performance
  • Dose and when to consume it
  • Timing and form
  • Variability in caffeine amounts in coffee

Today's podcast is brought to you by miketnelson.com. I recently released more than 140 video micro-lectures. They are anywhere from a couple of minutes to twenty minutes for the longest, and they are available to you at whatever cost you want to pay.  Go to https://miketnelson.com/microlectures/. I add more lectures each month!

Today, we're continuing to discuss the training study that I helped with and was the subject of in Costa Rica. Dr. Ben House, Dr. Tommy Wood, and many other people put their lives on hold for a week to go down to the jungle and lift and sweat in the name of science, which was awesome. Thank you so much to all the participants for doing it. We would not be able to run any type of study without their participation. Today, we're talking about velocity for performance and even hypertrophy. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Join me, Dr Mike T Nelson, on this insightful journey as we navigate the often-overlooked business aspects of physical therapy and fitness training with Dr. Dan Pope. Together, we peel back the layers of crucial skills that extend beyond our technical expertise, such as marketing, communication, and managing an online presence. For those in the industry, this episode is a treasure trove of knowledge, covering everything from opening your own practice to mentoring the next generation of therapists.

Sponsors:

• Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)
• Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/

Episode Chapters:

• (0:00:00) - Business of Physical Therapy and Fitness
• (0:12:04) - Navigating Self-Help Books & Marketing
• (0:19:53) - Navigating Success in Fitness Industry
• (0:24:55) - Audience Size and Impact in Business
• (0:34:02) - Effective Email Marketing Strategies in Business
• (0:41:25) - Selling Strategies on Social Media
• (0:50:33) - The Power of Podcasting and Courses
• (0:56:23) - Marketing Strategies and Future Trends
• (1:01:44) - Course Creation and Sales Strategies
• (1:05:15) - Keys to Success in Online Business

Episodes you may enjoy:

• Episode 234: Navigating the Fitness Industry’s Business Landscape with Luka Hocevar
• Episode 216: Building a successful online fitness coaching business: An Interview with Aaron Straker
• Episode 197: The Ultimate Guide to Online Fitness Business Do’s and Don’ts – An Interview with Chris and Eric Martinez

Get In Touch:

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

• Introduction to a recent study treating mice with antibiotics and looking at outcomes related to hypertrophy
• Study design
• Males vs. females
• Which muscle fibers were affected
• Changes to mitochondria
• Will the research translate to humans?
• Implications for supplements
• Probiotics
• Short-chain fatty acids
• Designing a study on the microbiome and exercise
• Researching a possible link from microbiota to brown adipose tissue
• Dr. Campbell's thoughts on exposure to different temperatures for health purposes
• Find Dr. Campbell's lab at Rutger's Microbiome Program

Previous Episode with Dr. Sara Campell:

S2 Episode 9 Gut Health and Exercise: Interview with Dr. Sara Campbell

Referenced Study:

Valentino, T.R., Vechetti, I.J., Jr, Mobley, C.B., Dungan, C.M., Golden, L., Goh, J. and McCarthy, J.J. (2021), Dysbiosis of the gut microbiome impairs mouse skeletal muscle adaptation to exercise. J Physiol, 599: 4845-4863.

https://doi.org/10.1113/JP281788

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in January 2020.

• Question 1 - NAD+ and resveratol as supplement. Highly appraised by David Sinclair, considering longevity and aging, but what is your take on it?
  • From Cilia Sindt
  • NR = nicotinamide riboside
  • NMN =nicotinamide mononucleotide
  • References on website
• Question 2 - Who was your favorite Slayer Segue of all time?
  • From Andrew Bayley
• Question 3 - How can I increase my HRV? Any suggestions on supplements/life style changes/types of exercise?
  • From Nate Hadd

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.

Dr. Potter's background and current role

Sleep's effects on the brain

REM sleep for motor learning

Lucid dreaming

PTSD, trauma, TBI, and sleep

Creatine supplementation, sleep, and health

Other supplement science and recommendations

Be careful when choosing your supplements

Where to find Dr. Greg Potter:

Resilient Nutrition 

Co-founder and Chief Science Officer, Resilient Nutrition

Instagram | Twitter | Linkedin

Greg Potter PhD

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again.

 

• Definition of exercise vs. recreation
• FIght human tendency to not want to do things you suck at
• The benefits of recreation for the brain and body
• Visual feedback for learning
• Healthy aging requires using the brain
• Making errors drives neuroplasticity
• Make the process fun

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again.

• How not to gain weight between November and January.
• Two letters: H and H - hedonic and homeostatic
• Awareness
• Combine the best of hedonic and homeostatic

 

In this interview, I chat with my man James Cerbie about how to get you stronger, more agile, mo' muscle, a bigger aerobic engine and much more... ... all without pain.

For the Flex Diet Cert, go to 

http://www.flexdiet.com for all the details 

Hey, it's Dr. Mike T Nelson here and this is the very first podcast that I've done solo. Obviously, I've been a guest on many other podcasts. You can find me on most weekends on Iron Radio each week... But for this first solo podcast, I wanted to do a bit of an intro for those of you who haven't heard of me before. Enjoy the show!

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

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more.

 Learn more in pillar 4 of the Physiologic Flexibility Cert HERE. 

The main questions are

- What do we mean by oxygen delivery and oxygen saturation, and what is the relationship?
- Do we actually need to bring in MORE oxygen during exercise via respiration? What does efficiency of breathing look like? 
- What happens to CO2 levels during exercise, are we offloading too much? 
- What does “increased oxygen delivery” actually look like compared to sub-optimal oxygen delivery? Aerobic vs. anaerobic. 
- Do we have any way to quantify CO2 tolerance right now? If so, normative values? 
- Are people with hyperactive nervous system (anxiety, panic disorder, etc.) more likely to rely on anaerobic pathways quicker? (Low CO2 tolerance -> overbreathe -> low O2 delivery -> anaerobic?)

If you want a useable framework for these concepts, check out Pilar 4 in the Physiologic Flexibility Cert HERE as it is all on air- O2 and CO2.  

Also check out these podcasts I've done in the past:

Interview with James Nestor, author of “Breath: The New Science of a Lost Art

Episode 182: REBROADCAST: Cranial Face Structures, Nasal Breathing, Orthodontics, Tongue Position, and More Unlikely Performance Limiters: Interview with Zac Cupples

Physiologic Reserve, Nasal Breathing, Stress, and James Cerbie interviews Dr Mike T and Dr Tommy Wood

• What does the client need to give up?
• Physiological reasons don't address psychological
• Hardest to change
• Coaching leverage and how to calculate it
• More about the Flex Diet Certification

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again on January 3, 2022.

• What is HRV?
• Why measure HRV?
• The golden rule of HRV
• Top 3 body comp mistakes
• How to use HRV to combat them
• Q&A with Dr. Lowrey's students
  • Different types of measurements
  • Oura ring
  • What causes HRV to tank

Flex Diet Cert closes tonight July 26, 2021, at midnight PT, go to www.flexdiet.com.

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

 

• Travis' background and how he became a weightlifting coach
• What it's like going back to school at 48
• Why or why not consider an advanced degree
• Implementing research on athletes
• Nutrition and supplementation
• Onboarding and tracking athletes
• How Travis uses the reactive strength index (RSI)
• Managing recovery and different techniques
  • Coldwater immersion and sauna
• NSAID research
• What Travis uses for athlete monitoring
• HRV
• Parasympathetic/Sympathetic
• K value
• Measuring results
• Flywheel training
• Find Travis Mash at Mash Elite Performance.  On Instagram: @masheliteperformance.com or Twitter: @MashElite.

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. Sign up for the waitlist, and you'll be notified as soon as the course opens.

• Training the general population to elite athletes
• Elite athletes and lack of nutrition knowledge
• How the course scales

The Flex Diet Cert closes for the year today at midnight (October 25th, 2021). Go to flexdiet.com for the information you need to enroll. We have CEU approval for the following organizations: ACE, NSCA, and NASM. The course is 100 percent online and entirely self-paced and includes more than 20 hours of material. You'll get a complete system of how to use nutrition and recovery to enhance body composition and performance without destroying your health.

This week, we're talking about micronutrients that you may want to re-consider, not necessarily avoid, but to keep an eye on. There are micronutrients that could potentially be toxic. Now I know the word toxic gets thrown around a lot and it gets really messy fast - and that's what we'll review on today's show. Enjoy!

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

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

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

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

Sponsors:

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

Episode Chapters:

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

Get In Touch with Dr Mike:

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

I wanted to drop you a short note about my trip to Australia for a wedding, to hang out and I was also teaching Level 1 and Level 2 of Reflexive Performance Reset. Tune in to hear my thoughts about the trip along with a few fitness tips.

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

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

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

Sponsors:

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

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

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

Flex Diet Podcast Episodes You May Enjoy: 

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

Connect with Tommy and Ben:

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

Get In Touch with Dr Mike:

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

References:

1. Penniston KL, Tanumihardjo SA. The acute and chronic toxic effects of vitamin A. Am J Clin Nutr. 2006;83(2):191-201.

2. Hathcock JN, Hattan DG, Jenkins MY, McDonald JT, Sundaresan PR, Wilkening VL. Evaluation of vitamin A toxicity. The American journal of clinical nutrition. 1990;52(2):183-202.

3. Bhattacharya S, Singh A. Phasing out of the Universal Mega Dose of Vitamin-A Prophylaxis to Avoid Toxicity. AIMS public health. 2017;4(1):38-46.

4. Blaner WS, Li Y, Brun PJ, Yuen JJ, Lee SA, Clugston RD. Vitamin A Absorption, Storage and Mobilization. Sub-cellular biochemistry. 2016;81:95-125.

5. de Oliveira MR. Vitamin A and Retinoids as Mitochondrial Toxicants. Oxid Med Cell Longev. 2015;2015:140267.

6. Russell RM. The vitamin A spectrum: from deficiency to toxicity. The American journal of clinical nutrition. 2000;71(4):878-84.

7. Senoo H, Imai K, Mezaki Y, Miura M, Morii M, Fujiwara M, et al. Accumulation of vitamin A in the hepatic stellate cell of arctic top predators. Anat Rec (Hoboken). 2012;295(10):1660-8.

8. Ball MD, Furr HC, Olson JA. Acyl coenzyme A:retinol acyltransferase activity and the vitamin A content of polar bear (Ursus maritimus) liver. Comp Biochem Physiol B. 1986;84(4):513-7.

9. O'Donnell J. Polar hysteria: an expression of hypervitaminosis A. Am J Ther. 2004;11(6):507-16.

Join me, Dr. Mike T Nelson, on the Flex Diet Podcast as I reconnect with my good friend and kettlebell virtuoso, Steve Cotter. Listen in as Steve and I reminisce about the early days of kettlebell training and how his dedication to this craft has evolved alongside the fitness industry. 

With a focus on longevity and peak performance, Steve's insights on the most effective kettlebell exercises are invaluable, whether you're aiming to enhance your body composition and athletic prowess or manage pain. Plus, discover how Steve, at the spry age of 54, embodies the principles he teaches through his own impressive fitness journey.

Sponsors:

• For Steve's top 4 recommendations for longevity, go to https://miketnelson.com/flex4..
• Tecton: note- new link! https://tectonlife.com/ DRMIKE to save 20%

Episode Chapters:

• (0:00:00) - Kettlebell Training With Steve Cotter
• (0:12:22) - Power Endurance Benefits of Kettlebells
• (0:15:32) - Benefits of Kettlebell Training
• (0:21:33) - Kettlebell Training for Bone Health
• (0:36:58) - Importance of Physical Education for Youth
• (0:45:11) - Embracing Discomfort for Growth

Find Steve:

• Instagram

Get In Touch:

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

• Intro to Kyle Dobbs and Compound Performance
• Programming for strength and aerobics
• Using intensity and duration to drive output through the week
• Dr. Mike's weekly breakdown
• Squatting mechanics and recovery
• Tweak programming to your goals and ignore what other people say
• Think about training that transfers to other goals in life like recreational sports or activities
• Looking at task demands and your abilities in relation to exercise selection

Find Kyle on IG: @compound_performance or www.compoundperformance.com.

This podcast is brought to you by the Flex Diet Certification. It's opening again for the last time this year on Monday, October 18th until October 25th, 2021. For more information or to enroll, go to flexdiet.com. Look for a fast-action bonus if you register within the first few days. If you missed the window, sign up for the waitlist to be notified when it opens in 2022.

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

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

Sponsors:

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

Episode Chapters:

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

Flex Diet Podcast Episodes You May Enjoy:

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

Connect with Eric

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

Get In Touch with Dr Mike:

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

• [3:59] Discipline as a skill
• [8:29] Don't wait for motivation
• [17:02] Research vs. experience
• [20:33] Know what you're willing to sacrafice
• [28:17] Over and under-estimating what you're capable of
• [36:00] Recovery
• [41:31] Predictive performance

Find Brian:

• Facebook
• Website

About Brian:

Brian founded and served as CEO for one of the largest fitness and sport education organizations in the world from 2002 – 2011. While working as a Performance Coach for Olympic, Professional and National Team athletes, Brian toured as a guest lecturer through New Zealand, Australia, Sweden, Italy, the Czech Republic, Ireland, Canada and the United States.

Join me, Dr. Mike T. Nelson, on the Flex Diet Podcast this week with Dr. Jonathan Chung, an expert in chiropractic neurology and upper cervical care, to explore the intricate world of breathwork. This episode dives deep into the neurology of breathing, heart rate variability (HRV), and recovery techniques.

Learn about various breathing practices, including HRV biofeedback, resonance frequency breathing, and the Wim Hof method, and discover how they can improve cognitive and physical performance, manage anxiety, and enhance CO2 tolerance.

Dr. Chung also shares his personal journey and practical advice on selecting breathwork methods tailored to individual needs, emphasizing the balance between parasympathetic and sympathetic responses. We touch on advanced topics like hypoxia training, hyperbaric oxygen therapy (HBOT), and their applications in clinical and athletic settings.

Sponsors:

• Physiologic Flexibility Certification: https://miketnelsons.samcart.com/products/physiologic-flexibility-certification-oct-2024/
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Flex 4: Dr Chung's top 4 breathwork takeaways: https://miketnelson.com/flex4/

Episode Chapters:

• 00:29 Guest Introduction: Dr. Jonathan Chung
• 01:08 Promotions and Announcements
• 02:11 Deep Dive into Breathing and HRV
• 04:59 Dr. Chong's Personal Health Journey
• 10:17 Breathwork Techniques and Benefits
• 17:23 Advanced Breathwork and Clinical Applications
• 27:04 Exploring Hypoxic Training
• 30:56 Exploring Hyperoxia and Hypoxia Training
• 33:23 Hyperbaric Oxygen Therapy: Clinical vs. Athletic Use
• 38:10 CO2 Tolerance and Breathwork Techniques
• 42:23 Breathwork for Anxiety and Performance
• 48:59 Advanced Breathwork Practices and Applications
• 53:19 Final Thoughts and Recommendations 

Flex Diet Podcast Episodes You May Enjoy:

• Episode 245: Breath, Endurance, and the Art of Athletic Longevity with Bo Sandoval 
• Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength Jedi

Connect with Dr Chung:

• Instagram: https://www.instagram.com/drjonathanchung/
• Twitter: https://x.com/drjonathanchung
• Keystone Clinic: https://chiropractorwellington.com/
• Carrick Institute Neuroscience of Breathwork: https://carrickinstitute.com/programs/neurology-primer-neuroscience-of-breathwork/

Get In Touch:

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

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 immersion

Links:

• Nutrisense
• About Catherine 
• Insulin and Glucose Myths & More. -Podcast with Dr. Tommy Wood

Reference:

Stork MJ, Marcotte-Chénard A, Jung ME, Little JP. Exercise in the workplace: Examining the receptivity of practical and time-efficient stair climbing "exercise snacks". Appl Physiol Nutr Metab. 2023 Sep 25. doi: 10.1139/apnm-2023-0128. Epub ahead of print. PMID: 37748202.

 

References :

Rucklidge JJ, Kaplan BJ. Broad-spectrum micronutrient formulas for the treatment of psychiatric symptoms: a systematic review. Expert review of neurotherapeutics. 2013;13(1):49-73.

Rucklidge J, Johnstone J, Harrison R, Boggis A. Micronutrients reduce stress and anxiety in adults with Attention-Deficit/Hyperactivity Disorder following a 7.1 earthquake. Psychiatry research. 2011;189(2):281-7.

Rucklidge JJ, Johnstone J, Kaplan BJ. Nutrient supplementation approaches in the treatment of ADHD. Expert review of neurotherapeutics. 2009;9(4):461-76.

Gardner A, Kaplan BJ, Rucklidge JJ, Jonsson BH, Humble MB. The potential of nutritional therapy. Science (New York, NY). 2010;327(5963):268.

Rucklidge JJ, Blampied N, Gorman B, Gordon HA, Sole E. Psychological functioning 1 year after a brief intervention using micronutrients to treat stress and anxiety related to the 2011 Christchurch earthquakes: a naturalistic follow-up. Hum Psychopharmacol. 2014;29(3):230-43.

Rucklidge JJ, Andridge R, Gorman B, Blampied N, Gordon H, Boggis A. Shaken but unstirred? Effects of micronutrients on stress and trauma after an earthquake: RCT evidence comparing formulas and doses. Hum Psychopharmacol. 2012;27(5):440-54.

Rucklidge JJ, Frampton CM, Gorman B, Boggis A. Vitamin-mineral treatment of attention-deficit hyperactivity disorder in adults: double-blind randomised placebo-controlled trial. The British journal of psychiatry : the journal of mental science. 2014;204:306-15.

Kathryn A. Darling, Matthew J.F. Eggleston, Hannah Retallick-Brown, and Julia J. Rucklidge. “Mineral-Vitamin Treatment Associated with Remission in Attention-Deficit/Hyperactivity Disorder Symptoms and Related Problems: 1-Year Naturalistic Outcomes of a 10-Week Randomized Placebo-Controlled Trial” Journal of Child and Adolescent Psychopharmacology 25 Jul 2019 doi.org/10.1089/cap.2019.0036

Link to even more studies https://www.hardynutritionals.com/studies

Dr Traster video https://youtu.be/nYiOG1Re4X4

In this episode of the Flex Diet Podcast, I'm joined by Dr. Katie Hirsch, an assistant professor at the University of South Carolina. We delve into the potential differences between how men and women should approach exercise and nutrition. Dr. Hirsch shares her extensive research on protein synthesis, metabolic flexibility, and the effects of hormones on physical performance. 

We also discuss the practical implications of studies on fasting, keto diets, and creatine supplementation for women. Additionally, Dr. Hirsch offers insight into training adaptations relative to the female menstrual cycle and addresses the unique challenges faced by women during perimenopause and menopause. 

Sponsors:

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

Flex 4: Dr Hirsch's top four exercise-related interventions for women: https://miketnelson.com/flex4/

Episode Chapters:

• 00:30 Introducing Dr. Katie Hirsch
• 01:01 Differences in Exercise Physiology Between Genders
• 01:57 Practical Applications and Anecdotal Evidence
• 02:50 Ketone Supplements and Their Benefits
• 04:20 Interview with Dr. Katie Hirsch Begins
• 04:52 Challenges in Studying Female Physiology
• 06:15 Metabolic Flexibility and Gender Differences
• 18:23 Menopause and Metabolic Dysregulation
• 26:33 Hormone Replacement Therapy and Menopause
• 29:19 Fasting and Keto Diets for Women
• 37:04 The Pressure of Body Image on Women
• 37:23 Training According to Female Cycles
• 38:08 Practical Challenges in Cycle-Based Training
• 39:59 Tracking Symptoms and Adjusting Training
• 47:25 Nutrient Timing and Protein Importance
• 52:25 Creatine and Supplementation for Women
• 01:01:11 Research Gaps and Future Directions
• 01:08:41 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 267: Demystifying Women’s Fitness and Nutrition with Alli Fahrenbach
• Episode 266: Health Beyond the Gym with Expert Advice on Wellness and Aging From Ashleigh VanHouten

Connect with Dr Hirsch:

• University of South Carolina: https://sc.edu/study/colleges_schools/public_health/faculty-staff/hirsch_katie.php
• Instagram: https://www.instagram.com/katie.hirsch_phd/

Get In Touch:

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

• [3:13] Issues with the current wearables market
• [4:43] The process behind creating a new device
• [8:22] Starting with muscle oxygenation
• [17:32] Getting around  the difficulty of getting accurate non-invasive measurements
• [26:23] Speed of muscle relaxation for efficiency
• [33:16] VO2 measurement vs. SSMO2
• [35:39] Why measure nitric oxide?
• [44:02] Infrared thermography
• [52:48] CrossFit games competitor example
• [57:02] The NOXX device
• [1:03:07] Heavy metal music discussion

Connect with Evan and learn more about NNOXX:

• NNOX website
• Evan on Instagram
• On Human Performance Newsletter

About Evan:

Evan is the co-founder and lead physiologist at NNOXX, where he and his team developed the first and only wearable device to non-invasively measure muscle oxygenation (SmO2) and nitric oxide (NO) release from red blood cells in real time.

• [4:13] General screening questions for new clients
• [8:15] Measuring stress
• [14:14] The psychological aspects of training
• [28:00] What types of testing Lacey prefers
• [34:43] Metabolic adaptation
• [40:15] Feeling good and looking good
• [45:27] Reframing your identity
• [53:06] How to get your blood work done and what to do

Connect with Lacey:

• Instagram
• Website
• Women's Guide to Hormonal Harmony

About Lacey:

I'm a functional medicine dietitian with a fiery passion for helping women feel and look their very best! People call me their “Hormone Fairy Godmother” as my one mission in life is to help women go from surviving to thriving. I have an obsession for all things hormones, thyroid, gut, and metabolism. Aka- I’m a nerd. Ongoing education is a part of my every day life!

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

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

Sponsors:

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

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

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

Flex Diet Podcast Episodes You May Enjoy: 

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

Connect with Dr Bergquist: 

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

Get In Touch with Dr Mike:

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

The most commonly asked questions regarding re-opening

Who will return and why or why not

Disinfection policies

Wearing masks during exercise

Special hours for high-risk clients

This week, we’re talking about a concept called g-flux. The first time I heard about this was from Dr. John Berardi in the early 2000s. G-Flux represents the relationship between the amount of energy you ingest through your diet and the amount of energy you burn through the sum total of your metabolic activity. With G-Flux, physiology can be profoundly changed – regardless of the energy-balance state or that input-output number. We’ll go through all of this on today’s episode. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class. References: https://www.ncbi.nlm.nih.gov/pubmed/13302165 https://www.t-nation.com/diet-fat-loss/g-flux-redux https://www.precisionnutrition.com/all-about-g-flux https://www.ncbi.nlm.nih.gov/pubmed/31640123

• Barbell Back Squat
  • Why is this so popular?
  • What are two or three alternatives?
  • Why could each of these variations become a new beloved lift?
• Conventional Barbell Deadlift
  • Why is this so popular?
  • What are two or three alternatives?
  • Why could each of these variations become a new beloved lift?
• Bench Press
  • Why is this so popular?
  • What are two or three alternatives?
  • Why could each of these variations become a new beloved lift?
• Overhead Press
  • Why is this so popular?
  • What are two or three alternatives?
  • Why could each of these variations become a new beloved lift?
• Pull-Up
  • Why is this so popular?
  • What are two or three alternatives?
  • Why could each of these variations become a new beloved lift?
• Biceps Curl
  • Why is this so popular?
  • What are two or three alternatives?
  • Why could each of these variations become a new beloved lift?

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Enrollment opens Monday, April 19 through Monday, April 26. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens again!

• Brief summary of the Flex Diet Certification

This week's episode of The Flex Diet Podcast is a special co-broadcast with Dr. Lonnie Lowery and Iron Radio. We come to you live from the annual International Society of Sports Nutrition conference. From the surprising revelation that creatine is illegal for individuals under 18 in New York, shared by Guillermo Escalante, to the debunking of common misconceptions about creatine, this episode is packed with the latest information on dietary science. 

We discuss the potential benefits of creatine for kids and pregnant women and emphasize the importance of accurate safety data and validating study materials. We also shed light on the prevalent issue of low energy availability among athletes, exploring the balance between dietary intake and metabolic rate. Tune in for this and much more!

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%

Episode Chapters:

• (0:00:00) - Sports Nutrition Conference Highlights and Insights
• (0:07:28) - Effects of GLP-1 Agonists on Appetite
• (0:13:55) - Nootropics and Anabolism in Nutrition
• (0:20:11) - Sleep, Diet, & Muscle Anabolism Effects
• (0:30:14) - Sleep Science Advancements and Data Analysis"
• (0:41:43) - Creatine Research Findings and Applications
• (0:46:32) - Creatine Loading and Probiotic Research
• (1:00:19) - Enhanced Physiques and Deuterated Caffeine
• (1:06:20) - Elite Masters Athletes and Research Findings
• (1:11:19) - Nutrition Challenges for Older Athletes

Flex Diet and Iron Radio Podcast Episodes You May Enjoy:

• Flex Diet Podcast Episode 239: Exploring the Science Behind Dieting Strategies with Dr. Bill Campbell
• Iron Radio: Creatine and Sleep, Botanicals, Developing Grit

Iron Radio Episodes:

• Youtube: https://www.youtube.com/@Lonman07

Get In Touch:

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

Load Spike information based on research from Tim Gabbett

How to set programming when you've been away for a period of time

Keep quality of work high while avoiding injury

Join newsletter and check out flex diet certification - www.flexdiet.com

Study reference: https://bjsm.bmj.com/content/50/5/273.full

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

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

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

Sponsors:

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

Episode Chapters:

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

Get In Touch with Dr Mike:

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

Join me, Dr Mike T Nelson, on this episode of the Flex Diet Podcast, where we shift gears from our usual fitness discussions to explore becoming a better fitness writer. With writer and editor Chris Colucci, we emphasize the importance of writing skills in effectively conveying fitness knowledge across multiple platforms, including social media, newsletters, and videos. 

Chris shares his professional insights, touching on the role of AI in writing and the current state of writing abilities. We also offer practical tips and resources for those wanting to enhance their fitness writing skills.

Sponsors:

• Check out Chris's top 4 tips for new writers in the fitness space:  https://miketnelson.com/flex4.
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Flex Diet Certification to open June 17, 2024: https://flexdiet.com/

Episode Chapters:

• (0:00:00) - Becoming a Better Fitness Writer
• (0:06:21) - The Power of Writing in Fitness
• (0:19:18) - Effective Writing and Editing Strategies
• (0:27:02) - Tips for Effective Editing and Collaboration
• (0:31:21) - Effective Communication in Fitness Industry
• (0:42:48) - Choosing Writing Models for Fitness Trainers
• (0:51:05) - The Role of AI in Writing

Flex Diet Podcast Episodes You May Enjoy:

• Episode 150: Balancing Art and Algorithm in Fitness Content Creation with Shane McLean of Muscle and Fitness Mag
• Episode 259: Building a Fitness Brand Through Personal Stories and Strategic Marketing with Dr. Dan Pope

Connect with Chris

• The Write Spotters: https://thewritespotters.com/
• Chris's Instagram: https://www.instagram.com/thewritespotters/
• YouTube: https://www.youtube.com/@TheWriteSpotters

Get In Touch:

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

References: 

• Study 1: https://www.ncbi.nlm.nih.gov/pubmed/25763515
• Study 2: https://www.ncbi.nlm.nih.gov/pubmed/11093921
• Study 3: https://www.ncbi.nlm.nih.gov/pubmed/10490806

 

Listen in to hear:

• [1:50] Adam discusses why trainers need to go through fat loss to better serve their clients
• [7:32] Why losing weight doesn't solve all your problems
• [10:12} What is a healthy amount of body fat?
• [16:33] What comes after you hit your goal?
• [23:29] The art of goal setting
• [28:25} Violent consistency

Find Adam

• Instagram
• Bettergripstrength.com

Flex Diet Podcast Sponsor

This conversation is brought to you by my Daily Fitness Insider newsletter. Sign up at www.miketnelson.com for daily insights on health, nutrition, training, and much more. For more on my new grip product with Adam Glass, go to www.bettergripstrength.com to find out more.

• Why Dr. Heisz chose to write a book for the general public
• Stigma around mental health
• "Prescribing" exercise for mental health conditions
• Technology for tracking stress
• Stress overload in athletes
• Real threats vs perceived threats
• Exposure therapy
• Pushing beyond your comfort zone
• Violent consistency
• Benefits of exercise to the brain
• ADHD and exercise
• Find Dr. Heiz: research website; jenniferheisz.com, Twitter @jenniferheisz; Instagram @drjenniferheisz
• Move the Body, Heal the Mind: Overcome Anxiety, Depression, and Dementia and Improve Focus, Creativity, and Sleep

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is currently closed, but you can sign up to be notified when the course opens again.

Join me on the Flex Diet Podcast as I sit down with the esteemed Dr. Kelly and Juliet Starrett to uncover the pivotal connection between movement and metabolism. Together, we unravel the mystery of how daily, high-quality movement can revolutionize your muscle performance and body composition. Our guests share their expertise from "Built to Move," shedding light on the behaviors essential for thriving health and how even the busiest individuals can integrate these practices into their lives. We also tackle the critical roles of recovery and sleep, offering listeners practical tips to elevate their physical well-being.

Join me and dozens of other leading health professionals for the Flex Diet Metabolism Virtual Summit on Feb. 9-12, 2024. Check out https://www.sleepcoachcourse.com/flexdietsummit for more information.

Episode Chapters:

• (0:00:00) - The Importance of Movement and Metabolism
• (0:11:37) - Movement and Training Variety Importance
• (0:23:04) - Strength Conditioning and Performance Optimization
• (0:27:22) - Sugar's Impact on Sleep and Health
• (0:32:16) - Professional Help Prioritizing Health
• (0:43:06) - Training and Perspective in Competitive Sports
• (0:46:18) - Optimizing Performance and Reducing Variability
• (0:58:34) - Output and Transformation Exploration

Find Dr Kelly and Juliet:

• Instagram
• Website
• Built to Move

References:

• Does HRV predict acute lifting performance? https://miketnelson.com/hrv-heart-rate-variability-exercise-performance/
• Endure book https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866/ref=sr_1_1?keywords=Endure&qid=1577129446&s=books&sr=1-1
• HRV Education Course by Dr Mike T Nelson https://miketnelson.leadpages.co/hrv-solution/

Prevalence of female (and male) athletes who under-eat

Where the notion that females don’t burn calories at the elite level in the same way as males began

Principle of low energy availability and relative energy deficiency in sport (REDS)

Coaching an athlete to eat more

Red flags to look for as a coach/trainer

When to refer the client to a specialist

Study Link: 

https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00353-w

Dr. Kleiner's Website:

https://www.drskleiner.com/

 

 

Listen in to hear:

• [2:20] Why grip training is important
• [7:41] Defining your goals and writing them down
• [10:18] Determining the roadmap
• [12:11] What happens when training to failure
• [16:06] Adam defines a key marker for performance

Find Adam

• Instagram
• www.gonzogripstrength.com

Flex Diet Podcast Sponsor

This podcast is brought to you by the new product Adam and I developed for grip strength. Go to www.gonzogripstrength.com to find out more.

• How does CWI increase metabolism?
• Review of Google articles on CWI
• How much does metabolic rate increase?
• Where did the number 350% come from?
• What is the realistic rate of calories being burned?
• When is CWI useful?

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. The course is open for enrollment now through April 11, 2022.

References

Greenwood, A., & Gillette, C. (2017). Effect of Cold Water Immersion on Metabolic Rate in Humans. International Journal of Kinesiology and Sports Science, 5(2), 1-6. doi:https://doi.org/10.7575/aiac.ijkss.v.5n.2p.1

Brisebois, Matthew Francis, thesis "Caloric expenditure during one exercise session following ACSM and CrossFit guidelines" 2014 URL https://twu-ir.tdl.org/handle/11274/4897

Brychta RJ, Chen KY. Cold-induced thermogenesis in humans. Eur J Clin Nutr. 2017 Mar;71(3):345-352. doi: 10.1038/ejcn.2016.223. Epub 2016 Nov 23. PMID: 27876809; PMCID: PMC6449850.

Eyolfson, D. A., Tikuisis, P., Xu, X., Weseen, G., & Giesbrecht, G. G. (2001). Measurement and prediction of peak shivering intensity in humans. Eur J Appl Physiol, 84(1-2), 100-106. doi:10.1007/s004210000329

Sramek, P., Simeckova, M., Jansky, L., Savlikova, J., & Vybiral, S. (2000). Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol, 81(5), 436-442. doi:10.1007/s004210050065

• Overview of the REC Conference (Speakers are named in the audio)
• Long-term effects of strength training: research and findings
• Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery by Christine Aschwanden
  • Recovery as a business
  • Does more recovery work = the ability to train more?
  • Top recovery methods
• How to use social media
• Your brand as a business
• Time-efficient strategies for training
• Multi-joint vs. single-joint exercises of hypertrophy
• The minimum effective dose for increases in strength
• Protein around a workout and how beneficial is supplementing protein
• Training to failure and hypertrophy gains
• Hormone hypothesis
• The role of effort with supervision in resistance training: failure vs. non-failure
• Review on variations of exercise
• Mentioned article: Does Lifting Boost Testosterone – at T-Nation

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in June 2022.

Speaker Information

Dr James Fisher

Dr Brad Broenfeld (Schoenfeld)

Dr Stu Phillips

Dr James Steele

Andrew Coates

Kristin Rowell 

Luke Carlson

Discover Strength 

Dr Pak

Christie Aschwanden

Selected References

Androulakis-Korakakis, P., Michalopoulos, N., Fisher, J. P., Keogh, J., Loenneke, J. P., Helms, E., . . . Steele, J. (2021). The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters. Front Sports Act Living, 3, 713655. doi:10.3389/fspor.2021.713655

Angleri, V., Damas, F., Phillips, S. M., Selistre-de-Araujo, H. S., Cornachione, A. S., Stotzer, U. S., . . . Libardi, C. A. (2022). Resistance training variable manipulations are less relevant than intrinsic biology in affecting muscle fiber hypertrophy. Scand J Med Sci Sports, 32(5), 821-832. doi:10.1111/sms.14134

Barbalho, M., Coswig, V. S., Steele, J., Fisher, J. P., Giessing, J., & Gentil, P. (2020). Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength in Trained Men - Less is More? Int J Sports Physiol Perform, 15(2), 268-277. doi:10.1123/ijspp.2018-0914

Behm, D. G., Alizadeh, S., Hadjizedah Anvar, S., Hanlon, C., Ramsay, E., Mahmoud, M. M. I., . . . Steele, J. (2021). Non-local Muscle Fatigue Effects on Muscle Strength, Power, and Endurance in Healthy Individuals: A Systematic Review with Meta-analysis. Sports Med, 51(9), 1893-1907. doi:10.1007/s40279-021-01456-3

Burd, N. A., Mitchell, C. J., Churchward-Venne, T. A., & Phillips, S. M. (2012). Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise. Appl Physiol Nutr Metab, 37(3), 551-554. doi:10.1139/h2012-022

Burd, N. A., Moore, D. R., Mitchell, C. J., & Phillips, S. M. (2013). Big claims for big weights but with little evidence. Eur J Appl Physiol, 113(1), 267-268. doi:10.1007/s00421-012-2527-1

Burd, N. A., West, D. W., Staples, A. W., Atherton, P. J., Baker, J. M., Moore, D. R., . . . Phillips, S. M. (2010). Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PLoS One, 5(8), e12033. doi:10.1371/journal.pone.0012033

Carlson, L., Gschneidner, D., Steele, J., & Fisher, J. P. (2022). Short-term supervised virtual training maintains intensity of effort and represents an efficacious alternative to traditional studio-based, supervised strength training. Physiol Behav, 249, 113748. doi:10.1016/j.physbeh.2022.113748

Farrow, J., Steele, J., Behm, D. G., Skivington, M., & Fisher, J. P. (2021). Lighter-Load Exercise Produces Greater Acute- and Prolonged-Fatigue in Exercised and Non-Exercised Limbs. Res Q Exerc Sport, 92(3), 369-379. doi:10.1080/02701367.2020.1734521

Gomes, G. K., Franco, C. M., Nunes, P. R. P., & Orsatti, F. L. (2019). High-Frequency Resistance Training Is Not More Effective Than Low-Frequency Resistance Training in Increasing Muscle Mass and Strength in Well-Trained Men. J Strength Cond Res, 33 Suppl 1, S130-S139. doi:10.1519/JSC.0000000000002559

Grgic, J., Lazinica, B., Mikulic, P., Krieger, J. W., & Schoenfeld, B. J. (2017). The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. Eur J Sport Sci, 17(8), 983-993. doi:10.1080/17461391.2017.1340524

Grgic, J., Schoenfeld, B. J., Davies, T. B., Lazinica, B., Krieger, J. W., & Pedisic, Z. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Med, 48(5), 1207-1220. doi:10.1007/s40279-018-0872-x

Henselmans, M., & Schoenfeld, B. J. (2014). The effect of inter-set rest intervals on resistance exercise-induced muscle hypertrophy. Sports Med, 44(12), 1635-1643. doi:10.1007/s40279-014-0228-0

Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med, 51(10), 2079-2095. doi:10.1007/s40279-021-01490-1

Lim, C., Nunes, E. A., Currier, B. S., McLeod, J. C., Thomas, A. C. Q., & Phillips, S. M. (2022). An Evidence-based Narrative Review of Mechanisms of Resistance Exercise-induced Human Skeletal Muscle Hypertrophy. Med Sci Sports Exerc. doi:10.1249/MSS.0000000000002929

McKendry, J., Stokes, T., McLeod, J. C., & Phillips, S. M. (2021). Resistance Exercise, Aging, Disuse, and Muscle Protein Metabolism. Compr Physiol, 11(3), 2249-2278. doi:10.1002/cphy.c200029

Mitchell, C. J., Churchward-Venne, T. A., West, D. W., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S. M. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol (1985), 113(1), 71-77. doi:10.1152/japplphysiol.00307.2012

Morton, R. W., Oikawa, S. Y., Wavell, C. G., Mazara, N., McGlory, C., Quadrilatero, J., . . . Phillips, S. M. (2016). Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. J Appl Physiol (1985), 121(1), 129-138. doi:10.1152/japplphysiol.00154.2016

Morton, R. W., Sonne, M. W., Farias Zuniga, A., Mohammad, I. Y. Z., Jones, A., McGlory, C., . . . Phillips, S. M. (2019). Muscle fibre activation is unaffected by load and repetition duration when resistance exercise is performed to task failure. J Physiol, 597(17), 4601-4613. doi:10.1113/JP278056

Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., . . . Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle, 13(2), 795-810. doi:10.1002/jcsm.12922

Nunes, J. P., Schoenfeld, B. J., Nakamura, M., Ribeiro, A. S., Cunha, P. M., & Cyrino, E. S. (2020). Does stretch training induce muscle hypertrophy in humans? A review of the literature. Clin Physiol Funct Imaging, 40(3), 148-156. doi:10.1111/cpf.12622

Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Med, 44 Suppl 1, S71-77. doi:10.1007/s40279-014-0152-3

Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci, 29 Suppl 1, S29-38. doi:10.1080/02640414.2011.619204

Santos, W., Vieira, C. A., Bottaro, M., Nunes, V. A., Ramirez-Campillo, R., Steele, J., . . . Gentil, P. (2021). Resistance Training Performed to Failure or Not to Failure Results in Similar Total Volume, but With Different Fatigue and Discomfort Levels. J Strength Cond Res, 35(5), 1372-1379. doi:10.1519/JSC.0000000000002915

Saric, J., Lisica, D., Orlic, I., Grgic, J., Krieger, J. W., Vuk, S., & Schoenfeld, B. J. (2019). Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men. J Strength Cond Res, 33 Suppl 1, S122-S129. doi:10.1519/JSC.0000000000002909

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res, 24(10), 2857-2872. doi:10.1519/JSC.0b013e3181e840f3

Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc, 51(1), 94-103. doi:10.1249/MSS.0000000000001764

Schoenfeld, B. J., Grgic, J., Contreras, B., Delcastillo, K., Alto, A., Haun, C., . . . Vigotsky, A. D. (2019). To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial. Front Physiol, 10, 1571. doi:10.3389/fphys.2019.01571

Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci, 37(11), 1286-1295. doi:10.1080/02640414.2018.1555906

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017a). The dose-response relationship between resistance training volume and muscle hypertrophy: are there really still any doubts? J Sports Sci, 35(20), 1985-1987. doi:10.1080/02640414.2016.1243800

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017b). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci, 35(11), 1073-1082. doi:10.1080/02640414.2016.1210197

Schoenfeld, B. J., Ogborn, D. I., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Med, 45(4), 577-585. doi:10.1007/s40279-015-0304-0

Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., . . . Krieger, J. W. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res, 30(7), 1805-1812. doi:10.1519/JSC.0000000000001272

Steele, J., Androulakis-Korakakis, P., Carlson, L., Williams, D., Phillips, S., Smith, D., . . . Fisher, J. P. (2021). The Impact of Coronavirus (COVID-19) Related Public-Health Measures on Training Behaviours of Individuals Previously Participating in Resistance Training: A Cross-Sectional Survey Study. Sports Med, 51(7), 1561-1580. doi:10.1007/s40279-021-01438-5

West, D. W., Burd, N. A., Staples, A. W., & Phillips, S. M. (2010). Human exercise-mediated skeletal muscle hypertrophy is an intrinsic process. Int J Biochem Cell Biol, 42(9), 1371-1375. doi:10.1016/j.biocel.2010.05.012

West, D. W., Burd, N. A., Tang, J. E., Moore, D. R., Staples, A. W., Holwerda, A. M., . . . Phillips, S. M. (2010). Elevations in ostensibly anabolic hormones with resistance exercise enhance neither training-induced muscle hypertrophy nor strength of the elbow flexors. J Appl Physiol (1985), 108(1), 60-67. doi:10.1152/japplphysiol.01147.2009

West, D. W., Cotie, L. M., Mitchell, C. J., Churchward-Venne, T. A., MacDonald, M. J., & Phillips, S. M. (2013). Resistance exercise order does not determine postexercise delivery of testosterone, growth hormone, and IGF-1 to skeletal muscle. Appl Physiol Nutr Metab, 38(2), 220-226. doi:10.1139/apnm-2012-0397

 

• Jeff's background as a dietician working with a wide range of athletes and his current role at Auckland University of Technology - Sports Performance Research Institute of New Zealand (SPRINZ)
• Research began with a survey looking at what endurance athletes eat before exercise - if anything
• Results of research testing performance elements with cyclists not eating or eating either a carbohydrate or protein meal
• Hunger post-exercise
• Intra-exercise calories or electrolytes
• The type of fat you're burning when you're exercising
• Discussion of Mark Fell study: "Carbohydrate improves exercise capacity but does not affect subcellular lipid droplet morphology, AMPK and p53 signaling in human skeletal muscle"
• How do you burn more fat?
• When to avoid fasted training
• Find Jeff at eatsleep.fit or Twitter: @eatsleepfit

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again.

 

Timestamps: Listen in to learn more about:

• [6:39] Dr. Dee explains her background
• [16:55] Coming out of the "foot-on-the-gas" state
• [23:14] Being okay with just being in the process
• [29:22] Dr. Dee's thoughts on choosing to do hard things
• [35:30] Managing the parasympathetic and sympathetic responses
• [51:00] The concept of expansion and contraction in the body
• [57:55] Learning to trust and surrender in the process
• [1:02:57] Dr. Dee's transformative Costa Rica experience
• [1:15:46] Where to find Dr. Dee

Connect with Dr. Dee

• Website: https://www.drdaniellemcginnis.com/
• Instagram: @drdaniellemcginnis

About  Dr. Dee in her own words

I help individuals tune into the psyche's unspoken voice in order to help them navigate difficult transitions and integrate past experiences of trauma in order to provoke the soul's movement.

​I’m an archetypal embodiment practitioner.

I have my Master's degree in Depth Psychology with an emphasis in Jungian and Archetypal studies and I am currently continuing my masters education into my third year as a PhD student at Pacifica Graduate Institute.

I am also an advanced level Somatic Experiencing Practitioner student, Doctor of Physical Therapy, and host of The Embodied Podcast.

I’m a light hearted introvert who loves to explore the mysteries of the unconscious psyche.

I am here in the cosmic soup with you and I have dedicated my life to the exploration and construction of the bridges between science and the sacred, the inner and outer, and the mind and body.

Flex Diet Podcast Sponsor

This podcast is brought to you by heartratevariability.net.  I've opened my course on heart rate variability for a limited time only. It's open now through September 30th, this Friday, 2022 at midnight. Register if you're looking for a way to measure your stress, to determine lifestyle factors, and to find how you can train and still recover.

If you're outside the enrollment window, you can still go to heartratevariability.net for more information and to sign up for the waitlist.

For more on this topic:

Flex Diet Podcast Episode 111: My Plant Medicine Experience with Ayahuasca and Kambo in Costa Rica

Flex Diet Podcast Episode 154: Managing High Stress Situations and Growing from Trauma with Kristina Hoyer

Flex Diet Podcast Episode S2_47: Tools to Down-Regulate in Response to Stress, an Interview with Rick Alexander

The Special Forces Experience

 

• A brief overview of homeostatic regulators
• The biggest mistake when using temperature interventions
• Tradeoffs in training
• Interference effect
• Training hot or cold first
• How to get started
• When to consider contrast therapy

This podcast is brought to you by the physiologic flexibility certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. Sign up for the waitlist, and you'll be notified as soon as the course opens.

• [1:13] Overview of the Physiologic Flexibility Certification
• [5:53] How does CWI increase metabolism?
• [6:44] Review of Google articles on CWI
• [11:06] How much does metabolic rate increase?
• [25:08] Where did the number 350% come from?
• [32:15] What is the realistic rate of calories being burned?
• [36:06] When is CWI useful?

References:

Greenwood, A., & Gillette, C. (2017). Effect of Cold Water Immersion on Metabolic Rate in Humans. International Journal of Kinesiology and Sports Science, 5(2), 1-6. doi:https://doi.org/10.7575/aiac.ijkss.v.5n.2p.1

Brisebois, Matthew Francis, thesis "Caloric expenditure during one exercise session following ACSM and CrossFit guidelines" 2014 URL https://twu-ir.tdl.org/handle/11274/4897

Brychta, R J, and K Y Chen. “Cold-induced thermogenesis in humans.” European journal of clinical nutrition vol. 71,3 (2017): 345-352. doi:10.1038/ejcn.2016.223

Eyolfson, D. A., Tikuisis, P., Xu, X., Weseen, G., & Giesbrecht, G. G. (2001). Measurement and prediction of peak shivering intensity in humans. Eur J Appl Physiol, 84(1-2), 100-106. doi:10.1007/s004210000329

Sramek, P., Simeckova, M., Jansky, L., Savlikova, J., & Vybiral, S. (2000). Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol, 81(5), 436-442. doi:10.1007/s004210050065

Join me, Dr Mike T Nelson, on the Flex Diet Podcast for an engaging "Ask Me Anything" session where I address a wide range of listener questions accumulated over recent months. Listen in as I recount my visits to Dr. Jeremy Schmoe, a functional neurologist, to address my unique visual processing challenge. 

I share insights on intermittent fasting and sauna safety. Drawing inspiration from Brad Pilon's Eat Stop Eat method, I discuss my preferred fasting approach for body composition and stress the importance of gradual adaptation. This episode also provides updates on my summer projects, including my collaboration with Coach Cal Dietz on the Triphasic II book and my upcoming book on metabolic flexibility with co-author Gianna.

For those interested in training and nutrition, particularly for perimenopausal women, I explore how individualized plans can address common challenges such as higher stress levels and lower aerobic capacity. The discussion also covers the benefits of exogenous ketones in managing hunger and energy levels. Lastly, I share my thoughts on using AI for writing and content creation, while addressing common gym pet peeves. 

Sponsors:

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

Episode Chapters:

• 00:47 Introduction to Ketone Esters
• 03:49 Functional Neurology
• 11:50 Intermittent Fasting Insights
• 14:04 Sauna Use and Fertility
• 15:41 Kiteboarding and Personal Records
• 19:30 Current Training Regimen
• 27:48 Training Schedule and Goals
• 28:47 Training Women in Perimenopause and Menopause
• 31:50 Exogenous Ketones and Their Benefits
• 35:39 Using AI for Content Creation
• 39:43 Gym Rules and Etiquette
• 44:52 Kambo Experience 
• 50:23 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 241: A New Perspective on Brain Health with Dr. Shaun Kornfeld
• Episode 114: How To Be More Robust and Antifragile with Cold Water Immersion and Sauna: The Barbell Model of Phys Flex

Get In Touch:

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

References:

• Volek FASTER tudy   https://www.ncbi.nlm.nih.gov/pubmed/26892521
• Understanding the factors that effect maximal fat oxidation https://www.ncbi.nlm.nih.gov/pubmed/29344008

Join me, Dr Mike T Nelson, on the Flex Diet Podcast as I welcome Dr. Chris Perry, a distinguished researcher and coach from Rapid Health Optimization, to discuss the fascinating world of sleep research. Listen in as we discuss topics like standard sleep hygiene, the impacts of sleep restriction, and the intriguing U-shaped curve related to sleep duration risks. 

Dr. Perry offers invaluable insights into the challenges faced by shift workers and military personnel, sharing practical strategies to improve sleep quality based on both academic research and real-world coaching experience.

Sponsors:

• Check out Dr Perry's top 4 action items to improve your sleep:  https://miketnelson.com/flex4.
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%

Episode Chapters:

• (0:00:00) - Sleep Research and Strategies for Improvement
• (0:14:06) - Individual Variability in Sleep Needs
• (0:25:07) - Understanding Sleep Restriction for Improved Sleep
• (0:28:38) - Enhancing Sleep With Restriction Therapy
• (0:32:43) - Challenges of Shift Work and Sleep
• (0:39:47) - Exploring Stress and Sleep Relationships
• (0:49:16) - Neurological Solutions for Sleep Issues

Flex Diet Podcast Episodes You May Enjoy:

• Episode 129: Why Telling Your Clients to Sleep More Is Horrible Advice
• Episode 266: Health Beyond the Gym with Expert Advice on Wellness and Aging From Ashleigh VanHouten

Connect with Dr Perry:

• Instagram: https://www.instagram.com/drcperry001/
• Rapid Health Optimization: https://rapidhealthreport.com/

Get In Touch:

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

Join me, Dr. Mike T. Nelson, on this episode of the Flex Diet Podcast as I dive deep into the world of sleep enhancement and stress reduction with Dr. Dan Cohen from Soltec Health. We discuss the company's innovative magnetic device designed to improve sleep quality and reduce stress.

Dr. Cohen explains the science behind how Earth's magnetic fields can influence our autonomic nervous system and how this passive device can enhance deep sleep, recovery, and overall health. The episode also covers heart rate variability, the importance of deep sleep, and practical tips for better sleep hygiene. 

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.
• Sleep Magnet by Soltec Health: use the code DRMIKE to save money at checkout.

Flex 4: Dr. Cohen's top  4 tips for better sleep at night

Episode Chapters:

• 02:01 Introducing Dr. Dan Cohen and Soltec Health
• 02:53 Personal Experience with Soltec Health Device
• 03:47 Deep Dive into Sleep and Stress
• 10:38 The Evolution of the Nervous System
• 13:37 Heart Rate Variability and Frequency Analysis
• 21:18 Developing a Personalized Wearable Device
• 28:06 Exploring Hibernation and Human Sleep
• 32:26 The Role of Ghrelin and Leptin in Sleep and Weight Regulation
• 33:26 Exploring Sympathetic and Parasympathetic Responses
• 34:47 Understanding the Device and Its Mechanism
• 35:24 The Science Behind Earth Magnets and PEMF
• 41:13 Impact of Deep Sleep on Health and Aging
• 43:37 Improving Sleep Quality with Technology
• 50:38 The Importance of REM Sleep and Sleep Cycles
• 54:19 Enhancing Neuroplasticity for Better Sleep
• 56:29 Napping and Stress Reduction Features
• 58:32 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 273: Unlocking Better Sleep: Insights and Strategies from Dr. Chris Perry
• S2_EP_47: Tools to Down-Regulate in Response to Stress, an interview with Rick Alexander

Get In Touch:

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

References:

• Ramanathan G, Olynyk JK, Ferrari P. Diagnosing and preventing iron overload. Hemodial Int. 2017;21 Suppl 1:S58-S67.
• Datz C, Müller E, Aigner E. Iron overload and non-alcoholic fatty liver disease. Minerva Endocrinol. 2017;42(2):173-83.

On today's episode of the Flex Diet Podcast, I discuss how to have a healthier relationship with food and exercise with Jovi and Evita from Joviita Lifestyle. Prepare to challenge the all-or-nothing mentality plaguing many enthusiasts, as we dissect the impact of disordered eating patterns on mental health and daily life. Our in-depth discussion sheds light on the hidden battles behind the pursuit of extreme leanness, shining a spotlight on the emotional and hormonal tolls it demands.

If you're looking to elevate your nutrition and recovery game, the Flex Diet Certification will open on January 15th, 2024. Go to www.FlexDiet.com to join the exclusive waitlist. If you happen to be listening during the week of January 15th through January 22nd, you can go to Flexdiet.com to enroll.

Episode Chapters:

• (0:00:01) - Extreme Nutrition Approaches and Disordered Eating
• (0:14:59) - The Realities of Extreme Fitness
• (0:29:30) - Psychedelics and Personal Reactions
• (0:43:31) - Weight Loss and Changing Eating Habits
• (0:50:15) - Overcoming Binge Eating and Changing Habits

Connect with Jovi and Evita:

• Jovita Lifestyle
• Evita Instagram
• Jovi  Instagram

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

Sponsors:

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

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

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

Flex Diet Podcast Episodes You May Enjoy:

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

Connect with Cal

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

Get In Touch with Dr Mike:

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

• [1:16] Overview of the Physiologic Flexibility Certification Course
• [5:36] Special bonus podcast coming up
• [7:15] My experience with cold water immersion
• [12:15] Cold water immersion and hypertrophy
• [17:10] What is limbic friction?
• [19:00] Benefits and drawbacks

Bonus

Get my FREE guide to learn how to build your own cold water immersion using a freezer.

Flex Diet Podcast Sponsor

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. Enrollment opens Monday, September 5 and closes at midnight Monday, September 12.

• David's background  and interests
• Coldwater exposure and the Wim Hof Method
• Benefits for the immune system
• Progressive overload
• How to get started
• When to get out
• Intelligent expansion of the comfort zone
• Personal development aspect

For Coaching: superhumanyoucoaching.com

For the book: superhumanyoubook.com

Website: irontamer.com

Referenced study: https://pubmed.ncbi.nlm.nih.gov/24799686/

This podcast is brought to you by the physiologic flexibility certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. The course is currently closed, but you can sign up for my newsletter to be the first to know when it reopens.

 

• Programming recovery based on parasympathetic and sympathetic
• What I use
• Recovery methods
• Sympathetic recovery recommendations
• Parasympathetic recovery recommendations

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens!

Thank you 

Dr Mike 

Listen in for more on:

• [2:07] My #1 forgotten method to increase strength
• [4:12} How VO2 max can limit your lifting capacity
• [8:10] How to test your VO2 max without fancy equipment
• [12:09] How to improve VO2 max
• [18:48] My #2 forgotten method to increase strength
• [21:07] Basic tasks to increase grip strength
• [29:10] Longevity and grip strength

VO2 max test calculators

• Concept 2 Rower
• Cooper Run Test

Ever wonder how to make your body bounce back and strengthen? That's where the power of physiologic flexibility comes in. Diving headfirst into the Physiologic Flexibility Certification, you'll get a front-row seat to the intricate ballet of CO2 and oxygen in your body and learn why context is, without a doubt, the ruler of fitness protocols, along with the other key markers of physiologic flexibility I cover in the certification.

Enrollment opens today, March 18, 20204 and closes at midnight, March 25, 2024: https://miket.me/PFC-pod

Sponsors:

• Enroll in the Physiological Flexibility Certification March 18 - March 25: https://miket.me/PFC-pod
• See discounts for all the products I use and recommend: https://miketnelson.com/faves/
• Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)
• Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/

Episode Chapters:

• (0:00:00) - Physiologic Flexibility Certification and Core Concepts
• (0:15:36) - Physiologic Flexibility Certification Overview

Get In Touch:

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

 

As of this recording, you may hear some different noises in the background. I'm in South Padre Texas doing some kiteboarding. You're probably wondering what kiteboarding has to do with the topic of exercise this week (other than it is a very good exercise). And if you know me, you know I could probably do multiple podcasts and yammer on about why everybody should learn to kiteboard. But the reason for kiteboarding is recreation -- in addition to me getting out to go ride, hang out with friends, be outside. The wonderful wifey took a road trip from Minnesota to Texas. Today's topic is exercise versus recreation. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Once you’ve lost weight, how do you keep it off? How does Metabolic Flexibility fit into energy flux? We cover all of this in today’s episode. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class. References: https://www.ncbi.nlm.nih.gov/pubmed/28467922

Aaaah Sleeep. =) We'll chat about the number one problem that I see when trainers and clients discuss sleep . . . and it's probably not what you think, right? So here's how it typically goes (and I am entirely guilty of doing this in the past and probably still do it time to time.) You have a discussion with the client. Their goal is more performance focus. They want to get a little bit leaner and want to see more fat loss. You start talking to them about some of the lifestyle factors and find out that they only sleep about six hours a night, sometimes even five hours . . . So you begin making recommendations. What happens next? Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Join me, Dr. Mike T. Nelson, on the Flex Diet Podcast, where we explore the fascinating world of exogenous ketones with Tecton's innovation head, Mike Chesney. Listen in as we unravel the science behind ketone esters, their remarkable ability to enhance cognitive function as an energizing alternative to caffeine, and their emerging role in disease management. We dissect the cutting-edge research and development propelling this field forward, and I share my unique perspective as a scientific advisor and ambassador for Tecton.

Sponsors:

• See discounts for all the products I use and recommend: https://miketnelson.com/faves/
• Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)
• Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/
• Phys Flex Cert opens March 18: http://www.physiologicflexibility.com

Episode Chapters:

• (0:00:00) - Exogenous Ketones for Health and Performance
• (0:09:22) - Military Experience and Ketone Development
• (0:19:37) - Neuroprotection and Exogenous Ketones
• (0:30:14) - Military DARPA Projects and Innovation
• (0:39:07) - Development of Ketone Ester From BHB
• (0:48:18) - The Benefits of Tecton Supplementation
• (1:00:03) - Benefits of Ketones in Health

Episodes You Might Enjoy:

• Episode 253: Enduring the Arctic Chill and Unveiling the Power of Ketones with Akshay Nanavanti and Tecton Life: https://miketnelson.com/episode-253-enduring-the-antarctic-chill-and-unveiling-the-power-of-ketones-with-akshay-nanavati/ 
• Flex Diet Podcast: Dr. Dom D’Agostino on Red Light, Ketones, Fasting, Zapping Monkeys and More: https://miketnelson.com/dr-dom-dagostino-on-red-light-ketones-and-more/ 
• Episode 226: A Deep Dive into Ketones, Astaxanthin, and Cognitive Enhancement with Dr. Hunter Waldman: https://miketnelson.com/deep-dive-into-ketones-astaxanthin-and-cognitive-enhancement-dr-hunter-waldman/

Get In Touch:

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

• Breaking down the specifics of the course
• What you'll take away at the end
• Using physiology and psychology to develop coaching leverage
• You can get CEUs approved from ACE, NSCA, and NASM
• Self-paced and entirely online
• Access to me by email 24/7
• Expert interviews not published anywhere else

Go to flexdiet.com for all the information you need to enroll. If you're listening after October 25, 2021, get on the waitlist to be notified when it opens early in 2022.

• Writing her first book vs. her second
• Common sense and click bait diet trends
• What's the best approach?
• Can you have your ideal body and eat how you want?
• Shifting goals according to priorities
• Red flags and how to work clients through issues
• What happens when identity is wrapped up in how you look and what you eat
• Managing priorities and time
• Costa Rica Ayahuasca experience
• About Ashleigh's new book - Carnivore-ish
• Ashleigh VanHouton
• Ashleigh on IG

Ashleigh's books:

• Carnivore-ish: Protein-Rich Recipes to Boost Your Health and Build Muscle 
• It Takes Guts

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.

Relevant podcasts with Ashleigh and/or Dr. Mike

• Paleo Magazine Radio Ep. 243: There's More to Fitness than Exercise
• Muscle 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 #26
• Episode 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

References:

• study 1 https://www.ncbi.nlm.nih.gov/pubmed/25429252
• study 2 https://www.ncbi.nlm.nih.gov/pubmed/27609363
• study 3 https://www.ncbi.nlm.nih.gov/pubmed/22248495
• study 4 https://www.ncbi.nlm.nih.gov/pubmed/23617897

• How Jodie avoided dentures
• Zac’s background and how he got into this field
• What proper mouth structure should be
• The connection between sleep and mouth structure
• The connection between ADHD and other behavior issues and airway
• What to ask for with a sleep study
• At home sleep apnea testing: Watch-PAT
• Addressing oral posture sooner rather than later
• How much can you change
• It takes a team to be fully optimized
• Recommendations on what to do and where to go
• Isleephst.com (hst10 - 10% discount code): get the Watch-PAT 1.
• zaccupples.com

This podcast is brought to you by The Flex Diet Cert. Get ono the daily newsletter to also secure your post for the next round at flexdiet.com. 

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

• Overview of the 8 interventions discussed in the Flex Diet Certification
• Expert interviews
• Action items
• Ranking system
• What is my #1 tip for better performance and body composition?

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is open for enrollment June 6 - June 13, 2022. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

• Jeb explains his background, including a stint as a celebrity hairstylist
• Dean talks about his experience teaching and how that led to coaching and nutrition
• Balancing nutrition coaching without doing the training component
• Encouraging clients to do more
• Talking about what works without getting neurotic
• Transformations and timing
• Dealing with emotions and data
• Avoiding codependency
• Find Jeb at www.foodonthemind.com where he has a daily blog and podcast. Instagram: @jebstuartjohnston
• Find Dean on Instagram: @guedo.power
• Flex Diet Certification is open Sept. 15 - Sept. 20
• Go to www.flexdiet.com to enroll.
• If you're listening after Sept. 20, 2020, you can sign up to join the waitlist.

Timestamps - Listen in to learn more about:

• [6:47] Ali's experience with Perform Better training seminars.
• [11:36] Ali's most recent talk on "The Metabolic Male"
• [14:36] Reasons men's testosterone levels are trending lower
• [23:00] Ali's actionable tips related to training?
• [30:19] Ali's first steps when training an new client
• [43:08] Ali's thoughts  on whether online trainers should have in-person experience
• [46:06] What are the big nutrition items related to hormones and body composition?
• [57:44] How does someone know if they are eligible for TRT
• [1:11:12} Where to find more from Ali

Connect with Ali:

Instagram: @thealigilbert

Website to launch in the next few months: Aligilbert.com

About Ali:

Ali 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.

MacFarquhar JK, Broussard DL, Melstrom P, Hutchinson R, Wolkin A, Martin C, et al. Acute selenium toxicity associated with a dietary supplement. Archives of internal medicine. 2010;170(3):256-61.

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

Sponsors:

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

Episode Chapters:

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

Flex Diet Podcast Episodes You May Enjoy:

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

Connect with Mike

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

Get In Touch with Dr Mike:

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

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

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

Sponsors:

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

Flex 4: 

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

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

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

Flex Diet Podcast Episodes You May Enjoy: 

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

Connect with Dr Seeley: 

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

Get In Touch with Dr Mike:

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

• [12:13] Dr. Jackson's research on cold-water swimming
• [20:26] Some of those results
• [25:00] Competition between cardiovascular reflexes and thermal reflexes
• [29:51] Blood flow and thermal regulation
• [31:21] Research on space flight and blood pressure regulation
• [40:13} Why Dr. Jackson loves academia
• [48:31} The downside of academia
• [51:41] Making research useful
• [1:03:55] What Dr. Jackson is working on

Connect with Dr. Jackson:

• Website
• Instagram

About Dr. Jackson:

Dr. Dwayne N. Jackson is a dad, athlete, health specialist, medical educator, scientist, and entrepreneur. He has over 12 years of university education in exercise/human physiology, medicine, and nutritional biochemistry. Dr. Jackson holds a PhD in neurovascular physiology and has been educated at some of the top academic institutions in North America including University of Ottawa, the University of Western Ontario, and Yale University School of Medicine.

Dom’s 72-hour fast. Measurements he’s using and what markers he’s interested in.

Red light and near infrared (photobiomodulation)helping recovery? Subjective research.

Evidence from research and personal experience that it does help wound healing
Benefits around timing of red light therapy

Motivation behind doing a 72-hour fast? Testing metabolic flexibility

What does Dr. D'Agostino think is low carb

Dr. Mike’s Masters research on Zapping Monkeys

Lactate as a potential supplement

This is where his research on a ketone supplement began

Prevention of TBI

What else Dr. Dom is working on…

• When to consider alternatives to the three main power lifts
• Back Squat Alternatives
  • the main limiter is external rotation in the shoulders
  • front squat
  • goblet squat
  • Zercher squat
  • Yoke bar
• Bench Press Alternatives
  • neutral grip bar (football bar or neutral grip  bench)
  • dumbbells
  • reverse hand position from Anthony Clark
  • play with hand position from wide to narrow
  • limit the range of motion
  • floor press
  • power rack option
  • use Fat Gripz
• Straight Bar Deadlift Alternatives
  • Trap bar
  • Farmer's bar
  • Jefferson or straddle deadlift
  • Hack squat or behind-the-back deadlift
  • Shovel deadlift
• Exciting interviews coming soon

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in January 2020.

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

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

Sponsors:

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

Episode Chapters:

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

Flex Diet Podcast Episodes You May Enjoy:

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

Connect with Ben

• Instagram
• Website

Get In Touch:

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

Join me on the Flex Diet Podcast for an insightful journey into the world of fitness and training with Tasha Wolf Whelan. Tasha is a wealth of knowledge, passionate about coaching and helping others reach their fitness goals. Together, we explore various topics, from the importance of the journey in achieving goals to the puzzle-like nature of fitness, where everything must align for success. We even share our personal experiences and insights on dynamic effort and the importance of skill acquisition in training. 

If you enjoyed this podcast, you can get more from me at MikeTNelson.com/podcast. You can see all the other podcasts and guest episodes I’ve done. Then if you scroll down, you can subscribe to my Fitness Insider Newsletter.

Episode Chapters:

• (0:00:00) - The Journey to Fitness Results
• (0:13:34) - Programming Strategies for Strength Training
• (0:24:30) - Using Accommodating Resistance in Strength Training
• (0:32:48) - Benefits of Training With Chains
• (0:37:54) - Methods for Hypertrophy and Strength Training
• (0:47:16) - Advice for Learning Better Programming
• (0:55:25) - Recommended Training Books and Media

Connect with Tasha:

• Instagram
• T-Nation articles
• Ideal Strength

About Tasha:

Tasha is an international elite powerlifter herself, ranking number 1 female in Washington State, among one of the top 20 female powerlifters in the world and holds world records in her respective age, gender, and weight class. Tasha holds advanced certificates, including Pain-Free Performance Specialists, Certified Conditioning Coach, and Certified Mental Performance Coach, helping others not only physically reach their goals but helping them enhance their mindset to reach their greatest potential.

 

• [5;45] How fitness is a small world
• [7:28] Bryan explains the premise for his experiment
• [11:11] The hypothesis and experiment design
• [19:43] Explanation of cables vs. dumbbells
• [27:50] Results of DEXA scan post experiment
• [37:17] The cross-education effect
• [41:15] Asymmetry in the body
• [44:40] Improving cardio and training zones two and five
• [53:33] What Dr. Mike does. with clients

Connect with Bryan:

• Instagram
• Eat, Train, Prosper Podcast

About Bryan:

Bryan Boorstein is the owner and founder of Evolved Training Systems. He is also the owner of San Diego Athletics, a hybrid-style CrossFit gym that provides programming for CrossFit and physique athletes.

• A plug for recreational activity
• What's your priority?
• What is your mood?
• What do you want to train?
• What type of stress do you need?
• What is a load spike?
• Article: S4 Model for Returning to the Gym

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in January 2020.

• Weight gain during the holidays
  • Is it real?
  • Discussion of the research
• Eat more protein
  • 4x40 or 4x30 approach
• Relax on the big day
  • Hedonic and homeostatic reasons to eat
• Go move
  • Walk or exercise
• Daily body weight measurements
  • Research
• More water and electrolytes
  • Relationship between hunger and thirst
  • Getting salt is mainly done via eating
  • Craving salty foods
  • Research
  • Affiliate link: Drink LMNT | Paleo-Keto Friendly Hydration | Zero Sugar Electrolytes – Drink 

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens!

References

Holiday Weight Gain?

Díaz-Zavala, R. G., Castro-Cantú, M. F., Valencia, M. E., Álvarez-Hernández, G., Haby, M. M., & Esparza-Romero, J. (2017). Effect of the Holiday Season on Weight Gain: A Narrative Review. Journal of obesity, 2017, 2085136. https://doi.org/10.1155/2017/2085136

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/

Roberts SB, Mayer J. Holiday weight gain: fact or fiction? Nutr Rev. 2000 Dec;58(12):378-9. doi: 10.1111/j.1753-4887.2000.tb01839.x. PMID: 11206847.

https://pubmed.ncbi.nlm.nih.gov/11206847/

Kaviani S, vanDellen M, Cooper JA. Daily Self-Weighing to Prevent Holiday-Associated Weight Gain in Adults. Obesity (Silver Spring). 2019 Jun;27(6):908-916. doi: 10.1002/oby.22454. PMID: 31119881.

https://pubmed.ncbi.nlm.nih.gov/31119881/

Protein Effects

Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein - its role in satiety, energetics, weight loss and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589. PMID: 23107521.

https://pubmed.ncbi.nlm.nih.gov/23107521/

Cuenca-Sánchez M, Navas-Carrillo D, Orenes-Piñero E. Controversies surrounding high-protein diet intake: satiating effect and kidney and bone health. Adv Nutr. 2015 May 15;6(3):260-6. doi: 10.3945/an.114.007716. PMID: 25979491; PMCID: PMC4424780.

https://pubmed.ncbi.nlm.nih.gov/25979491/

Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. doi: 10.1139/apnm-2015-0550. Epub 2016 Feb 9. PMID: 26960445.

https://pubmed.ncbi.nlm.nih.gov/26960445/

Non-exercise activity thermogenesis

Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002 Dec;16(4):679-702. doi: 10.1053/beem.2002.0227. PMID: 12468415.

https://pubmed.ncbi.nlm.nih.gov/30370831/

Malaeb S, Perez-Leighton CE, Noble EE, Billington C. A "NEAT" Approach to Obesity Prevention in the Modern Work Environment. Workplace Health Saf. 2019 Mar;67(3):102-110. doi: 10.1177/2165079918790980. Epub 2018 Oct 29. PMID: 30370831.

https://pubmed.ncbi.nlm.nih.gov/12468415/

Hunger and Thirst

Augustine V, Lee S, Oka Y. Neural Control and Modulation of Thirst, Sodium Appetite, and Hunger. Cell. 2020 Jan 9;180(1):25-32. doi: 10.1016/j.cell.2019.11.040. PMID: 31923398; PMCID: PMC7406138.

https://pubmed.ncbi.nlm.nih.gov/31923398/

Bray N. A taste for hunger and thirst. Nat Rev Neurosci. 2020 Nov;21(11):592-593. doi: 10.1038/s41583-020-00380-1. PMID: 32913320.

https://pubmed.ncbi.nlm.nih.gov/32913320/

Mattes RD. Hunger and thirst: issues in measurement and prediction of eating and drinking. Physiol Behav. 2010 Apr 26;100(1):22-32. doi: 10.1016/j.physbeh.2009.12.026. Epub 2010 Jan 11. PMID: 20060847; PMCID: PMC2849909.

https://pubmed.ncbi.nlm.nih.gov/20060847/

McKiernan F, Houchins JA, Mattes RD. Relationships between human thirst, hunger, drinking, and feeding. Physiol Behav. 2008 Aug 6;94(5):700-8. doi: 10.1016/j.physbeh.2008.04.007. Epub 2008 Apr 13. PMID: 18499200; PMCID: PMC2467458.

https://pubmed.ncbi.nlm.nih.gov/18499200/

McKiernan F, Hollis JH, McCabe GP, Mattes RD. Thirst-drinking, hunger-eating; tight coupling? J Am Diet Assoc. 2009 Mar;109(3):486-90. doi: 10.1016/j.jada.2008.11.027. PMID: 19248867; PMCID: PMC2671201.

https://pubmed.ncbi.nlm.nih.gov/19248867/

 

• Introduction to Marcos and his journey
• What to consider
• Lessons learned
• How my journey began
• Where I went
• What I took
• How I felt
• My takeaway
• Warnings

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens!

Marcos https://www.linkedin.com/in/strongerfitness

Mike Bledsoe on IG https://www.instagram.com/mike_bledsoe/?hl=en

An Urgent Plea to Users of Psychedelics: Let’s Consider a More Ethical Menu of Plants and Compounds by Tim Ferriss

https://tim.blog/2021/02/21/urgent-plea-users-of-psychedelics-ethical-plants-compounds/

Amazon Conservation Team via Dr Mark Plotkin

https://www.amazonteam.org/

Kambo Casita, Nosoro Costa Rica  https://www.kambocasita.com/

Multidisciplinary Association for Psychedelic Studies (MAPS) is a 501(c)(3) non-profit research and educational organization that develops medical, legal, and cultural contexts for people to benefit from the careful uses of psychedelics and marijuana.

https://maps.org/

Dr Rick Doblin of MAPS podcasts

Rick Doblin: Psychedelics | Lex Fridman Podcast #202

Joe Rogan Experience: Dr Rick Doblin

https://open.spotify.com/episode/1Z8lzhvHCMv0c8qZWXbzzK

Mitchell, J.M., Bogenschutz, M., Lilienstein, A. et al.MDMA-assisted therapy for severe PTSD: a randomized, double-blind, placebo-controlled phase 3 study. Nat Med27, 1025–1033 (2021). https://doi.org/10.1038/s41591-021-01336-3

Selected References

Ayahuasca(1-9)

Kambo (10-18)

1.         Dos Santos RG, Valle M, Bouso JC, Nomdedéu JF, Rodríguez-Espinosa J, McIlhenny EH, et al. Autonomic, neuroendocrine, and immunological effects of ayahuasca: a comparative study with d-amphetamine. Journal of clinical psychopharmacology. 2011;31(6):717-26.

2.         Hamill J, Hallak J, Dursun SM, Baker G. Ayahuasca: Psychological and Physiologic Effects, Pharmacology and Potential Uses in Addiction and Mental Illness. Curr Neuropharmacol. 2019;17(2):108-28.

3.         Estrella-Parra EA, Almanza-Pérez JC, Alarcón-Aguilar FJ. Ayahuasca: Uses, Phytochemical and Biological Activities. Nat Prod Bioprospect. 2019;9(4):251-65.

4.         Orsolini L, Chiappini S, Papanti D, Latini R, Volpe U, Fornaro M, et al. How does ayahuasca work from a psychiatric perspective? Pros and cons of the entheogenic therapy. Hum Psychopharmacol. 2020;35(3):e2728.

5.         dos Santos RG. Immunological effects of ayahuasca in humans. J Psychoactive Drugs. 2014;46(5):383-8.

6.         Zeifman RJ, Palhano-Fontes F, Hallak J, Arcoverde E, Maia-Oliveira JP, Araujo DB. The Impact of Ayahuasca on Suicidality: Results From a Randomized Controlled Trial. Front Pharmacol. 2019;10:1325.

7.         Dos Santos RG, Grasa E, Valle M, Ballester MR, Bouso JC, Nomdedéu JF, et al. Pharmacology of ayahuasca administered in two repeated doses. Psychopharmacology. 2012;219(4):1039-53.

8.         Winkelman M. Psychedelics as medicines for substance abuse rehabilitation: evaluating treatments with LSD, Peyote, Ibogaine and Ayahuasca. Curr Drug Abuse Rev. 2014;7(2):101-16.

9.         Palhano-Fontes F, Barreto D, Onias H, Andrade KC, Novaes MM, Pessoa JA, et al. Rapid antidepressant effects of the psychedelic ayahuasca in treatment-resistant depression: a randomized placebo-controlled trial. Psychol Med. 2019;49(4):655-63.

10.      Schmidt TT, Reiche S, Hage CLC, Bermpohl F, Majic T. Acute and subacute psychoactive effects of Kambo, the secretion of the Amazonian Giant Maki Frog (Phyllomedusa bicolor): retrospective reports. Sci Rep. 2020;10(1):21544.

11.      Roy R, Baranwal A, Espiridion ED. Can Overuse of Kambo Cause Psychosis? Cureus. 2018;10(6):e2770.

12.      Majic T, Sauter M, Bermpohl F, Schmidt TT. Connected to the spirit of the frog: An Internet-based survey on Kambo, the secretion of the Amazonian Giant Maki Frog (Phyllomedusa bicolor): Motivations for use, settings and subjective experiences. J Psychopharmacol. 2021;35(4):421-36.

13.      Rali P, O'Corragain O, Oresanya L, Yu D, Sheriff O, Weiss R, et al. Incidence of venous thromboembolism in coronavirus disease 2019: An experience from a single large academic center. J Vasc Surg Venous Lymphat Disord. 2021;9(3):585-91 e2.

14.      Byard RW. Is voluntary envenomation from the kambo ritual therapeutic or toxic? Forensic Sci Med Pathol. 2020;16(2):205-6.

15.      Peleg Hasson S, Shachar E, Kessner R, Shpigel S, Wolf I. Kambo-Induced Systemic Inflammatory Response: A Case Report of Acute Disease Progression of Cholangiocarcinoma. Integr Cancer Ther. 2021;20:1534735421999106.

16.      Junior VH, Martins IA. KAMBO: an Amazonian enigma. J Venom Res. 2020;10:13-7.

17.      Silva F, Monteiro WM, Bernarde PS. "Kambo" frog (Phyllomedusa bicolor): use in folk medicine and potential health risks. Rev Soc Bras Med Trop. 2019;52:e20180467.

18.      den Brave PS, Bruins E, Bronkhorst MW. Phyllomedusa bicolor skin secretion and the Kambo ritual. J Venom Anim Toxins Incl Trop Dis. 2014;20:40.