Flex Diet Podcast

Dr. Mike T Nelson
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Dr. Mike T Nelson gets geeky with the latest research and scientific findings in the fitness world. Visit www.flexdiet.com to get Flex Diet Certified and www.miketnelson.com for more geeky goodness.

  1. vor 8 Std.

    Episode 399: Urolithin A, Mitochondrial Health, and Nutrition for Pro Athletes — Dr. Emily Werner

    Emily Werner, PhD, RD, CSSD, IFNCP is Team Dietitian for the Philadelphia 76ers (NBA) and Philadelphia Flyers (NHL), and Nutrition Affairs Sport Lead at Timeline. Dr. Emily joins Dr. Mike to unpack postbiotics, urolithin A, and why mitochondrial health matters for pro athletes and everyday people alike, digging into the real research behind Timeline's Mitopure and why chasing $200K gadgets rarely beats getting the fundamentals right. Expect to learn what a postbiotic actually is and how urolithin A differs from other supplements, why old-school and new-school sports dietitians disagree on peptides and supplement fads, how chronic undereating quietly undermines performance in women's sports, what the current human performance research on urolithin A actually shows, how Mitopure is dosed and why urolithin A can't be reliably food-sourced, and why product quality and manufacturing integrity matter more than marketing claims, and much more. Connect with Emily: Website: https://www.eateliteperform.com/ Instagram: @emilywerner34 LinkedIn: https://www.linkedin.com/in/emily-n-werner-phd-rd-cssd-ifncp-4a820a97/ Episodes you'll enjoy next: #377 — Methylene Blue for Mitochondria & Performance: Benefits, Dosing & Risks with Dr. Scott Sherr: Listen here #382 — Creatine for Muscle, Bone, Brain & Longevity (Plus Caffeine, Dosing, and Safety) with Dr. Darren Candow: Listen here Episode Timestamps: 2:21 Welcome & introductions 6:09 What is a postbiotic? Pre-, pro-, and postbiotics explained 7:09 Urolithin A: the postbiotic behind Mitopure 8:19 How Emily started consulting for Timeline 10:11 Old-school vs. new-school sports dietitians on supplements 13:53 Peptides, anecdata, and why athletes ignore the data 20:05 The hardest lesson: letting go when clients won't listen 21:15 Money, ego, and athletes chasing $200K wellness gadgets 24:53 Chronic undereating in women's sports 30:48 Nutrition's real job: keeping athletes available to play 33:19 Inside Mitopure: Timeline's flagship urolithin A product 35:06 Mitochondria, mitophagy, and why they matter as we age 38:16 Diet, fasting, and exercise as natural mitophagy triggers 43:36 What the performance research on urolithin A actually shows 53:19 Aging, aerobic capacity, and Emily's 101-year-old grandma 55:40 Mitopure dosing: how much urolithin A and when to take it 57:14 Why urolithin A can't be food-sourced (and can't be faked) 1:03:19 Why product quality and integrity matter in supplements Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

  2. vor 5 Tagen

    Getting Back to Nutrition Basics: Gut Health, Micronutrients & Training with Zach Moore

    Zach Moore is a nutrition and exercise coach based in southern Indiana, coaching clients online and in person. Zach cuts through the noise of complicated programming and diet protocols to get back to what actually works — minimalist strength training, honest macro-setting, and paying attention to gut health and micronutrient status before chasing anything fancier. Expect to learn how to build serious strength with far less training volume than you think, why chasing perfect programming conditions is often a waste of energy, how Zach sets carbohydrate and macro targets for real-world clients, when (and when not) to bother with micronutrient or gut testing, and why micronutrients matter even on restrictive or elimination diets, and much more. Connect with Zach: Website: zmoore.com Instagram: @ZachMFitness Episodes you'll enjoy next: #388 — What Vinegar & Lifting Really Do To Your Gut: Listen here #397 — Why Getting Better Never Gets Easier with Cliff Wilson: Listen here Episode Timestamps: 02:37 Training in a garage gym during a heat wave 03:53 Grip strength, sweat & cold water immersion 06:32 Overthinking training & lessons from old-time strongmen 09:54 Minimalist strength training & the trap bar deadlift 15:13 Go-to lifts & why you must add muscle for body comp 17:42 Progressive overload & long-term strength gains 19:56 How too much program variety kills progress 27:06 Individualizing & dialing in training volume 30:42 Favorite upper & lower body exercises 35:46 Nutrition foundations: informed eating 38:10 Eating enough to fuel training & recomp 44:06 Determining carb needs & setting client macros 48:13 The insulin myth: do carbs turn into fat? 52:40 Meal balance, fat timing & digestion 55:34 Tracking micronutrients with Cronometer 58:13 Gut testing, carnivore & elimination diets 1:02:25 Sleep tips: circadian rhythm, light & temperature 1:04:39 The Shiftwave chair for stress downregulation & sleep Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

  3. 27. Juli

    How elite bodybuilders think about problem-solving, business and nutrition with Coach Cliff Wilson

    Cliff Wilson is a physique coach with over 16 years of experience working with bodybuilders and physique athletes of every level, including 24 world champions and the current natural bodybuilding world champion. Getting better doesn’t make hard things feel easier—it makes you capable of doing more. Cliff Wilson explains the mental skills behind elite physiques, why context beats internet absolutes, and how great coaches turn research, experience, and failure into better decisions. Expect to learn why impulse control makes up 20–50% of physique coaching, why you have to learn to dribble before you try to dunk, why practitioners and social media commentators are not the same thing, why getting fitter never makes a true max effort feel easier, how context (not absolutes) explains wildly different carb intakes between world-class physique athletes, why most advanced bodybuilders eventually land back on a bro split, and what separates “collectors” of credentials from coaches who can actually integrate and apply what they know—and much more. Connect with Cliff:teamwilsonbb.com (book: Becoming Unrivaled)Instagram: @cwteamwilson Raw Intensity app (mentioned in the episode) Episodes you'll enjoy next: #323 — Natural vs. Enhanced Bodybuilding: An In-Depth Chat with Aaron Straker: https://flex-diet-podcast.simplecast.com/episodes/episode-323-natural-vs-enhanced-bodybuilding-an-in-depth-chat-with-aaron-straker #167 — The Physiologic and Psychologic Benefit of Doing Hard Things: Akshay Nanavati of Fearvana: https://flex-diet-podcast.simplecast.com/episodes/episode-167-the-physiologic-and-psychologic-benefit-of-doing-hard-things-akshay-nanavati-of-fearvana-with-dr-mike-t-nelson Episode Timestamps: 02:15 — The edited interview begins and Mike explains the unusual opening 02:49 — Why 20–50% of physique coaching is impulse control 05:19 — Skill levels: learn to dribble before trying to dunk 07:37 — Practitioners vs. social media commentators 10:45 — Why you cannot sidestep the hard parts of fat loss 12:44 — Getting fitter does not make a true max effort feel easier 14:04 — Context beats absolutes: 700 grams vs. 50 grams of carbs 19:26 — Slow thinking, pondering, and turning information into insight 21:57 — Giving clients autonomy dramatically improved results 25:18 — Range, cross-domain learning, and better problem-solving 27:03 — Using OODA loops to make better coaching decisions 28:24 — Why most advanced bodybuilders return to a bro split 31:42 — Low-volume training, outliers, and small-sample traps 44:01 — A surprising DNA result and the role of elite genetics 48:31 — Michael Phelps, elite rituals, and competitive mindset 50:43 — Why bodybuilding coaching skill may have declined 53:11 — Objectivity, Austin Stout, and the traits of great coaches 01:03:14 — Collectors vs. integrators: credentials are not application 01:08:07 — Cliff's Raw Intensity app and upcoming book Becoming Unrivaled Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

  4. 22. Juli

    Are Your Peptides Illegal? — Rick Collins — #396

    Rick Collins, Esq., NSCA-CSCS, is a lawyer who defends the nutrition and fitness community, a partner at Collins Gann McCloskey & Barry PLLC, and General Counsel to the International Society of Sports Nutrition. Peptides are everywhere right now, but most of what's sold online as BPC-157 or TB-500 is illegal — and the FDA is about to decide what happens next. Rick breaks down the science, the legal gray market, and why the military's new testosterone screening policy matters too. Expect to learn what actually counts as a "peptide," how GLP-1 drugs normalized injectable medications and fueled the gray market, what the FDA's own scientists concluded about BPC-157 and TB-500, why Rick's caseload has shifted from steroids to 80-90% peptide cases, what a possible "experimental peptide" middle-ground category could look like, and what really happens when the FDA raids a peptide seller, and much more. Connect with Rick:www.RickCollins.com Episodes you'll enjoy next: #371 — Peptides, TRT, GLPs & Bloodwork: How to Do It Safely (and What Most People Miss) with John Gorman: Listen here #319 — Exploring the World of Peptides with Anthony Castore: Listen here Episode Timestamps: 4:07 Rick's background as a lawyer and his standard legal disclaimer 6:14 What actually counts as a "peptide" 8:25 How GLP-1 drugs normalized injectable medications 10:44 Loss of trust in the FDA fuels the gray market 11:46 The rise of personal health autonomy 13:40 Two markets: the medical model vs. "bro science" 16:23 Inside the FDA Compounding Advisory Committee meeting 19:23 FDA scientists' verdict on BPC-157 and TB-500 20:49 Why the science on BPC-157 is still so thin 22:07 Prohibition logic: the black market will keep growing 25:47 A possible middle ground: an "experimental peptide" category 32:11 Rick's caseload shift — from steroids to 80-90% peptide cases 35:30 Why big pharma cares about tirzepatide and retatrutide knockoffs 42:28 Pete Hegseth and testosterone screening in the military 46:57 Why the new TRT policy may be "much ado about nothing" 49:23 Low testosterone's real, well-documented health risks 52:26 Richard Dawkins, The Selfish Gene, and biohacking against nature 57:12 The schism between orthodox medicine and biohacking 62:39 What happens when the FDA raids a peptide seller 63:30 Connect with Rick Collins Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

  5. 20. Juli

    What Coaching Air Force Pilots Taught Me About Real Performance — Sam Brown — #395

    Samuel Brown, M.Ed., CSCS is a Cognitive Performance Specialist for the U.S. Air Force and a strength and conditioning professional who has worked everywhere from collegiate athletics to elite tactical units. Sam spends his days training Air Force pilots and aircrew who run on nicotine, caffeine, and alcohol — and almost never turn off their nervous system. In this episode he reveals why the toughest operators need recovery just as much as intensity, and what years of coaching in Altus, Oklahoma taught him about real performance under extreme cognitive load. Expect to learn what Air Force pilots are actually like to train, why the nicotine-caffeine-alcohol "trifecta" dominates military performance culture, how the physical act of flying itself takes a hidden toll through vibration and posture, why sympathetic nervous system domination cements poor posture and movement patterns, how Sam sneaks down-regulation into hard training sessions disguised as recovery work, and why resting heart rate might be a better performance metric than any wearable, and much more. Connect with Sam:https://www.instagram.com/sambrownstrength Episodes you'll enjoy next: #312 — Optimizing Stress and Performance for Firefighters and Tactical Athletes with Dr. Drew Gonzalez: Listen here #310 — Unpacking the Science of Sleep with Dr. Allison Brager: Listen here Episode Timestamps: 01:59 – What Air Force Pilots Are Actually Like 07:21 – Back to Basics: Training with Minimal Equipment 10:13 – Breaking the Instagram Training Cycle 12:06 – Endurance Trends Among Pilots 17:05 – The Air Force Trifecta: Nicotine, Caffeine & Alcohol 20:31 – Physical Toll of Flying: Vibration, Posture & Injury 23:44 – Stress Cements Posture: The Sympathetic Domination Problem 28:06 – Down-Regulation Protocols After Training 30:47 – Hiding the Pill in the Peanut Butter 47:44 – Wearables & the Loss of Body Awareness 50:31 – Resting Heart Rate as the Performance Metric 52:14 – The GOAT Drill for Cognitive Load & Recovery 1:02:31 – Building a Culture of Buy-In & Program Integration Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

  6. 13. Juli

    The Counseling Skills Nutrition Coaches Are Missing — Dr. Krista Scott-Dixon — #394

    Dr. Krista Scott-Dixon, PhD, is the author of the 700-page textbook Applied Nutrition Coaching and Counseling for Coaches. Most nutrition coaches know their protocols — but very few have been trained in what to actually do when a client says something unexpected, breaks down, or simply won't follow the plan. Dr. Krista Scott-Dixon reveals the counseling techniques that most nutrition coaches have never learned — and why mastering them matters more than any protocol. She explains why over-optimized clients are often the most fragile, how AI is eroding the critical thinking skills coaches rely on, and what it really takes to translate complex science into simple, effective actions. Expect to learn why LLMs are story-making machines that confidently get facts wrong, how the broken healthcare system is pushing patients toward fringe advice, what body awareness coaching actually looks like in practice, why Dunning-Kruger applies to both coaches and clients, how to help clients prepare better conversations with their doctors, and what makes coaching an irreplaceable human profession — and much more. Connect with Krista: Website: https://kristascottdixon.com/ Instagram: https://www.instagram.com/stumptuous Facebook - https://www.facebook.com/coach.krista.scottdixon 1% Better Academy - https://onepercentbetteracademy.com/ Episodes you'll enjoy next: #328 — Grit Gains: Building Mental Toughness and Resilience in Training with Ben Mayfield Smith: https://miketnelson.com/podcast/episode-328-grit-training-and-resilience-ben-mayfield-smith #373 — The Future of Fitness + Healthcare: Coaches, Blood Work, and Client-Centered Models: https://flex-diet-podcast.simplecast.com/episodes/episode-373-the-future-of-fitness-healthcare-coaches-blood-work-and-client-centered-models-kevin-dineen-k12eNARO Episode Timestamps: 02:02 The Dangers of AI for Health Research 03:40 LLMs as Story-Making Machines 04:35 Mike's AI Citation Fail & the 'Dead Internet' Theory 08:55 The Antidote: Getting Back to Basic Skills 09:55 Literacy, Critical Thinking & Health Literacy Crisis 16:55 The Broken Healthcare System & Why Patients Distrust Providers 18:20 Why Parents Seek Fringe Medical Advice for Their Kids 20:55 The Power of Simple Coaching Interventions 22:55 Coaching as Translation: Complex Science, Simple Actions 26:35 Teaching Clients Body Awareness & Self-Observation 28:55 Gym Culture & The Dissociative Society 30:55 When Clients Don't Know Why They Feel Bad 33:25 Helping Clients Prepare Better Conversations with Their Doctors 37:55 AI, Cortisol Grift & Bastardized Physiology 40:55 If It's So Easy, Show Me — Krista's Coaching Insight 45:55 Dunning-Kruger, Expertise & Learning to Question Everything 51:55 Decision-Making: Low B******t, Cool People, Meta Skills 56:55 Choosing Projects & Finding Your Authentic Fit 61:55 The Book: Who It's For & What It Covers 74:55 Coaching as a Human Profession (Not to Be Automated) 84:55 Sprinting, Scope of Practice & Knowing Your Clients 86:55 Where to Find Krista & Closing Thoughts Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

  7. 6. Juli

    From Powerlifter to Trail Runner — Paul Oneid & Cody Miller — #393

    In this episode of the Flex Diet Podcast, I sit down with Paul Oneid, MS, MS, CSCS and Cody Miller for a conversation about rebuilding from injury and the transition from strength sports to endurance training. Paul Oneid tore both quads and rebuilt himself from powerlifter to trail runner, with coach Cody Miller guiding the transition. They break down the emergent training approach, VO2 max and cardiac adaptations, and the mental side of suffering across strength sports and endurance. In this episode, you'll learn: How Paul's decision to move away from powerlifting and bodybuilding after tearing both quads The emergent, responsive approach Cody used to build Paul's running base from scratch Why cardiac structural adaptations (like resting heart rate drops) take months, not weeks Cody's time-to-exhaustion model for structuring endurance intervals without needing lactate testing Find Paul here: https://masterathletic.com https://coachescorneru.com https://www.instagram.com/pauloneid/ Find Cody here: https://hoopiestrength.com/ https://www.instagram.com/coach.cody.miller Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

  8. 29. Juni

    How to Harness Leucine and EAA for Bigger Muscles and More — Daniel A. Traylor, Ph.D. — #392

    Can you really build more muscle just by rethinking how you dose leucine and essential amino acids? Dr. Daniel A. Traylor, Ph.D. — co-founder and principal scientist of LEUVATE™ — reveals the science behind protein quality, muscle protein synthesis, and why older adults may need twice the protein dose to get the same results as younger people. We dig into mTORC1 signaling, sarcopenia, the 30g protein absorption myth, GLP-1 drug effects on muscle, and the clinical trial data behind LEUVATE™. If you care about muscle, longevity, or protein strategy, this one is loaded. Guest Bio Daniel A. Traylor, Ph.D. is an Assistant Professor of Health Sciences at DePaul University in Chicago and Owner, Co-Founder, and Principal Scientist of LEUVATE™. His research explores how protein quality, amino acids, and exercise interact to influence muscle adaptation, recovery, and physical function across the lifespan. He is the co-inventor of LEUVATE™ — a precision-engineered leucine-enriched nutritional formula validated across multiple peer-reviewed human clinical trials. Timestamps 3:36 — Can you really only absorb 30g protein at once? 9:16 — Sarcopenia: the muscle-loss crisis in aging 16:01 — mTORC1 and what triggers muscle protein synthesis 20:46 — Why older adults may need twice the protein dose 30:26 — The origin story of LEUVATE™ 34:01 — Leucine: the master switch for MPS 37:56 — How leucine acts as a dimmer on mTORC1 53:21 — GLP-1 drugs, muscle loss, and amino acid needs 1:06:36 — LEUVATE™ vs whey: MPS data and ongoing trials 1:17:01 — How leucine-enriched EAAs signal differently in the gut 1:27:11 — Protein spiking and supplement quality red flags Resources LEUVATE™ Dr. Traylor email Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

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Dr. Mike T Nelson gets geeky with the latest research and scientific findings in the fitness world. Visit www.flexdiet.com to get Flex Diet Certified and www.miketnelson.com for more geeky goodness.

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  • Erstellt von
    Dr. Mike T Nelson
  • Jahre aktiv
    2019 - 2026
  • Folgen
    405
  • Bewertung
    Anstößig
  • Copyright
    © 2020 - 2022 Extreme Human Performance, LLC
  • Sendungswebsite
    Flex Diet Podcast

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