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. 1 DAY AGO

    Episode 383: Body Composition, Strength Training, and Sustainable Habits with Martin Silva

    In this episode of the Flex Diet Podcast, I’m on the road and sit down with strength coach Martin Silva to talk about how to improve body composition, performance, and long-term health, especially for high-achieving clients in the 35–60 range. We get into unlearning a lot of the nutrition beliefs people bring in, why I still like keeping nutrition simple, higher protein, fewer ultra-processed foods, and how short-term tracking can build awareness without becoming a crutch. Martin also walks through how he structures coaching check-ins, his own background going from bodybuilding and restriction to a more health and strength-focused approach, and what actually works in the real world. We also cover programming, including full body vs upper/lower splits, single-leg work, squat and deadlift variations (I’m a fan of the trap/hex bar here), mobility priming, and how to monitor technique even when coaching online. Plus, we dig into stress, sleep, managing distractions (your phone is probably not helping), and a few rapid-fire tips—including “never miss twice.” Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 02:21 Body Comp Framework 04:00 Nutrition Basics Protein 07:01 Adherence Tracking Habits 10:21 Check Ins Coaching System 13:28 Mindset Lessons Reverse Diet 15:01 Bodybuilding Backstory Shift 18:14 Performance First Training 20:47 Programming Frequency Splits 25:15 Mastering Compound Lifts 27:25 Squat Alternatives Single Leg 28:47 Deadlift Hinge Progressions 29:54 Hip Thrust Debate 30:42 Hip Thrusts for Athletes 31:30 Front Loaded Squat Options 33:09 Single Leg Strength Focus 34:18 Z Press and Pressing Variations 36:05 Mobility and Priming 37:57 Trap Bar Deadlift Preference 39:27 Stress and Sleep Routines 43:03 Phone Distraction Strategies 46:48 Four Tips for Body Comp 51:52 Mindset Never Miss Twice 52:43 Where to Find Martin 53:26 Wrap Up and Disclaimers Flex Diet Podcasts you may enjoy: Episode 365: Carb Cycling for Performance and Body Comp with Jon Heck YouTube: https://www.youtube.com/watch?v=19VSFiYWhVw Episode 358: Navigating Body Composition, Weight Loss & Real-World Coaching with Aram Grigorian YouTube: https://www.youtube.com/watch?v=f5NryXdButk&t=1s Connect with Martin: Instagram: https://www.instagram.com/martinsilvafitness/ Website: https://optimiseyourbody.transistor.fm/ YouTube: https://www.youtube.com/@Martinsilvafitness Get In Touch with Dr Mike: Instagram: Drmiketnelson YouTube: @flexdietcert Email: Miketnelson.com/contact-us

    56 min

  2. 29 APR

    Episode 382: Creatine for Muscle, Bone, Brain & Longevity (Plus Caffeine, Dosing, and Safety) with Dr. Darren Candow

    In this episode of the Flex Diet Podcast, I sit down with creatine researcher Dr. Darren Candow from the University of Regina to break down what the research actually says about creatine for muscle, performance, and body composition—plus the newer interest in brain health, aging, and longevity. We dig into practical dosing (including higher-dose ideas for bone and brain), why timing probably doesn’t matter much, and what the data shows on safety, side effects, and common myths like hair loss. We also talk about creatine in special contexts like sleep deprivation, jet lag, concussion/TBI potential, and vegan or low-creatine diets, along with how caffeine might (or might not) interfere. If you want an evidence-based, real-world guide to creatine, this one’s for you. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 04:00 How Candow Started Creatine 06:10 Glutamine Reality Check 07:17 Top Supplements Today 08:23 NAD Hype vs Evidence 11:36 Creatine Dosing and Timing 15:06 Brain Uptake and Sleep Loss 18:17 Safety Diet and Essentiality 21:49 Harris Studies and Dose Ranges 24:30 Creatine for Concussion Prevention 26:31 High Dose Game Prep 27:12 Creatine Beyond Sports 29:16 Soccer Cognition Hits 31:38 Caffeine Creatine Myth 35:11 Caffeine Dosing Timing 37:32 Creatine Bone Findings 39:22 Bone Research Reality 43:39 Heart Health Potential 44:20 Creatine Forms Hype 46:30 Future Creatine Research 47:51 Wrap Up Resources 48:37 Conference Manual Plug 51:29 Medical Disclaimer Outro Flex Diet Podcasts you may enjoy: Episode 351: Brain Rehab that Works: Tools for Concussions and Migraines with Dr. Ayla Wolf YouTube: https://www.youtube.com/watch?v=DUcFEjpj8mA Episode 318: Could GAA be the Next Creatine with Dr. Guillermo Escalante YouTube: https://www.youtube.com/watch?v=MTlU7RLnEhg Connect with Dr Candow: Instagram: https://www.instagram.com/dr.darrencandow Website: https://creatineforhealth.com/prof-darren-candow-phd Get In Touch with Dr Mike: Instagram: Drmiketnelson YouTube: @flexdietcert Email: Miketnelson.com/contact-us

    53 min

  3. 27 APR

    Episode 381: PhysFlex Cert Closing Tonight: Eustress vs Distress, the 4 Pillars, and Applying Recovery Tools the Right Way

    In this short Flex Diet Podcast episode, I share a reminder that the PhysFlex Surge enrollment closes Monday, April 27, 2026 at midnight PST, and I give more context on what’s inside the PhysFlex Certification. I explain how Level 1 (Flex Diet Cert) covers nutrition and recovery basics, while Level 2 (Physiologic Flexibility) focuses on becoming more robust and resilient by improving the four pillars of homeostatic regulation: temperature, pH, fuels (including ketones), and air (managing oxygen and CO2).  I walk through my eustress vs distress model, why most interventions work better with lower intensity and higher frequency, and how misapplying tools like cold immersion, sauna, or breathing methods can backfire without the right context. Episode Sponsor: Physiologic Flexibility Certification: https://physiologic.miketnelson.com/sales Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 00:17 PhysFlex Surge Deadline 01:10 Who the Cert Is For 01:55 Four Pillars Overview 02:31 Time Cost and Zone 2 03:16 Sauna and Cold Progression 04:16 Eustress Versus Distress 05:01 Training Frequency Principles 07:43 Course Structure Breakdown 08:30 Research Meets Application 09:29 Context Matters Example 12:32 When Interventions Backfire 14:29 Wrap Up and Reminder 15:12 Medical Disclaimer Get In Touch with Dr Mike: Instagram: https://www.instagram.com/drmiketnelson/ YouTube: https://www.youtube.com/@flexdietcert Email: Miketnelson.com/contact-us

    16 min

  4. 24 APR

    Episode 380: Breathing, CO2 Regulation, and Performance: Deep Dive with Respiratory & Sleep Scientist Martin McPhilimey

    In this episode, I sit down with respiratory and sleep scientist Martin McPhilimey to take a deep dive into breathing, CO₂ regulation, and how they actually impact performance, stress, and sleep. We get into why respiratory physiology is way more complex than most people think, how his clinical and research background shaped his approach, and why breathwork exploded during COVID with names like Wim Hof and James Nestor. From there, we dig into allostatic load and why piling on high-stress practices—like aggressive hyperventilation or cold exposure—can backfire if you’re already running hot. We also talk about the difference between actually relaxing your system versus just dissociating from it. We cover how inspiratory muscle training can improve performance and recovery, why respiratory rate is one of the most sensitive markers of stress, and question some common ideas, such as “CO₂ tolerance.” We also touch on the risks and limited data around inhaled CO₂ therapies and what actually makes sense to apply in the real world. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 04:22 Why Breathing Is Complex 07:52 Martin’s Origin Story 11:20 From Clinics to Online 14:57 Breathwork Goes Mainstream 20:13 Wim Hof Risks and Load 24:06 When Intense Breathwork Fits 29:18 Relaxation vs Dissociation 31:30 Respiratory Muscle Training 35:12 Who Should Train Breathing 36:35 Simple Device Protocol 37:35 Why Teams Ignore Breathing 38:27 Respiratory Rate as Stress 39:52 Feedforward Breathing Control 42:22 Rethinking CO2 Tolerance 46:03 Nasal Breathing Tradeoffs 48:28 Testing Limits and HRV 50:48 Overnight Rate and Calm 54:07 CO2 Inhalation and Risks 56:45 State Encoding and Fear 01:00:35 Wrap Up and Disclaimers Flex Diet Podcasts you may enjoy: Episode 326: Row Hard, Breathe Easy: Boosting Aerobic Capacity with Dr. Kenneth Jay YouTube: https://youtu.be/hpvKokMBRv4 Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength Jedi YouTube: https://www.youtube.com/watch?v=nyVEmi7VHbg Connect with Martin: Instagram: https://www.instagram.com/martinmcphilimey/ Website: https://martinmcphilimey.com/ Get In Touch with Dr Mike: Instagram: Drmiketnelson YouTube: @flexdietcert Email: Miketnelson.com/contact-us

    1hr 5min

  5. 20 APR

    Episode 379: Physiologic Flexibility Certification Open: Temperature, pH, Fuels, and Breathing for Performance

    In this episode, I talk about the Physiologic Flexibility Certification open from April 20 to April 27 and where to get all the details. At the core is physiologic flexibility, which is your body’s ability to adapt, perform, and recover across different stressors, not just optimize one thing. I break down the four key systems that drive this: temperature, pH, fuels (carbs, fat, lactate, ketones), and breathing (O₂/CO₂), and how they all work together. We also get into why AI can miss the physiology, how a 30-second Wingate hits all four pillars, and how to apply this to real-world training with 40+ practical takeaways. Episode Sponsor: Physiologic Flexibility Certification: https://physiologic.miketnelson.com/sales Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 00:19 Cert Enrollment Details 01:36 AI Pitfalls and Cold Plunge Example 04:05 Four Pillars Overview 05:26 Breathing Module Deep Dive 06:39 Homeostasis and Why It Matters 07:39 Basics First Then Add Stressors 08:51 Wingate Example All Systems Overlap 12:05 Time Efficient Programming 13:37 How to Join and Bonuses 14:48 Coach as Translator and Course Structure 16:22 Wrap Up and Medical Disclaimer Get In Touch with Dr Mike: Instagram: https://www.instagram.com/drmiketnelson/ YouTube: https://www.youtube.com/@flexdietcert Email: Miketnelson.com/contact-us

    18 min

  6. 13 APR

    Episode 378: Red Light Therapy: Sunlight, Mitochondria, Sleep, and How to Use Devices Correctly with Ari Whitten

    In this episode of the Flex Diet Podcast, I sit down with my good buddy Ari Whitten to talk all about red light therapy (photobiomodulation) and why it’s become so popular lately. We dig into how red and near-infrared light fits into an evolutionary sunlight context, why those wavelengths penetrate tissue differently, and how they can influence mitochondria, recovery, and performance.  Ari also breaks down the confusing part most people miss: device choice and dosing aren’t one-size-fits-all, and “more power” isn’t always better, especially for sensitive areas like facial skin and the eyes. We also get into emerging research on sleep and melatonin (including intracellular melatonin), as well as practical considerations such as clothing and light penetration. Ari’s updated book, The Ultimate Guide to Red Light Therapy (2.0), is out now. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Coming up: ISSN 2026: https://www.sportsnutritionsociety.org/ Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 04:40 Catching Up Surf Talk 07:34 Sunlight vs Red Light 08:50 Photobiomodulation Basics 11:04 Optical Window Explained 15:41 Timing and Circadian Effects 19:36 Sleep and Melatonin Links 26:00 Clothing and Light Penetration 27:36 Red Light for Eye Health 29:48 Red Light for Eyesight 30:47 Dose and Panel Pitfalls 31:52 Deep vs Superficial Dosing 35:02 Biphasic Response and Safety 38:11 Heuristics for Panel Use 40:46 Choosing the Right Device 42:17 Optics Distance and Angles 44:39 LED Density and Hot Spots 46:47 Device Examples and Timing 48:31 New Book and Wrap Up 53:59 Host Outro and Disclaimer  Flex Diet Podcasts you may enjoy: Episode 352: Mastering Heart Health: A Deep Dive into Preventive Cardiology with Dr. Michael Twyman YouTube: https://www.youtube.com/watch?v=hpdMnJSZMf8 Episode 206: Advanced Recovery Tactics and more with elite athlete coach Justin Kavanauagh YouTube: https://www.youtube.com/watch?v=OTvYT5P3dWs&t=1s Connect with Ari: The Ultimate Guide to Red Light Therapy: https://www.amazon.com/Ultimate-Guide-Light-Therapy-Revised/dp/0593736559?ref_=ast_author_dp Instagram: https://www.instagram.com/ari.whitten/ The Energy Blueprint: https://theenergyblueprint.com/ Get In Touch with Dr Mike: Instagram: Drmiketnelson YouTube: @flexdietcert Email: Miketnelson.com/contact-us

    58 min

  7. 6 APR

    Episode 377: Methylene Blue for Mitochondria & Performance: Benefits, Dosing & Risks with Dr. Scott Sherr

    In this episode of the Flex Diet Podcast, I sit down with Dr. Scott Sherr to take a deep dive into methylene blue, mitochondrial function, and where the truth lies between online hype and fear. We talk through how methylene blue acts as a redox cycler in the mitochondria, how dosing differs for mitochondrial support versus antimicrobial use, and why high doses or poorly labeled liquid droppers can cause problems.  Dr. Sherr also shares how he’s used methylene blue with athletes for recovery and endurance, including timing, half-life, and practical ranges he sees most often. We cover how mitochondrial health connects to energy, mood, focus, stress physiology, and recovery, plus resources from Transcriptions and the Health Optimization Medicine and Practice (HOMe/HOPe) framework. Sponsors: TROScriptions TX: https://troscriptions.com/?rfsn=9054607.066ddde&utm_source=refersion&utm_medium=affiliate&utm_campaign=9054607.066ddde CODE: DRMIKE Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Coming up: ISSN 2026: https://www.sportsnutritionsociety.org/ Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 03:11 Why Methylene Blue Now 04:29 Scott Cher Origin Story 05:05 Health Optimization Framework 07:08 Transcriptions and Safe Sourcing 08:46 Natural vs Synthetic Debate 11:49 How Methylene Blue Works 17:42 Who Benefits Most 22:13 Athletic Performance and Recovery 29:41 Dosing Timing and MAOI Effects 32:13 Mitochondria and Fertility 32:28 Energy Anxiety and Brain Fog 33:13 Depression Beyond Serotonin 35:30 Stress Pathways and Cell Danger 37:00 ADHD or Sympathetic Overdrive 38:50 Recovery Metrics and Downregulation 42:21 GABA Support and BBB Clues 47:50 Building Mitochondrial Capacity First 51:35 Methylene Blue Dosing Guide 57:54 Where to Learn More 01:00:24 Podcast Wrap and Disclaimer  Flex Diet Podcasts you may enjoy: Episode 344: Metabolic Adaptations, Lactate, and Training Smarter with Dr. Phil Batterson YouTube: https://www.youtube.com/watch?v=PPZyO1nxSPA Episode 320: Unlocking Mitochondrial Secrets with Dr. Hemal Patel YouTube: https://www.youtube.com/watch?v=lQGXtZjJtQw Connect with Dr Sherr: Instagram: https://www.instagram.com/drscottsherr/ Website: https://drscottsherr.com/ YouTube: https://www.youtube.com/@drscottsherr Get In Touch with Dr Mike: Instagram: Drmiketnelson YouTube: @flexdietcert Email: Miketnelson.com/contact-us

    1hr 5min

  8. 3 APR

    Episode 376: Hyperbaric Oxygen Therapy: Benefits for Recovery, Performance & Cancer Support with Dr. Masha Makeeva

    In this episode of the Flex Diet Podcast, I sit down with Dr. Masha Makeeva, a physician specializing in integrative and regenerative medicine, to get a clear, practical breakdown of hyperbaric oxygen therapy. We talk about why HBOT’s biggest benefit may be reducing inflammation, who it can help most, and how to think about protocols — pressure, oxygen concentration, session length, frequency, and total number of sessions —so you’re not comparing totally different approaches.  We also dig into where she sees HBOT used most (including cancer support and professional sports), why solid tumors may respond differently than blood cancers, and how HBOT can support recovery and quality of life during treatment. We cover safety, home chamber considerations, and how mitochondrial and metabolic health, HRV, and downregulation all fit into better outcomes. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Coming up: ISSN 2026: https://www.sportsnutritionsociety.org/ Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 02:26 Why Hyperbaric Works 03:50 What Inflammation Means 07:32 Tracking Inflammation Markers 10:57 Avoiding Over Testing 16:19 Who Uses Hyperbaric 19:57 Hyperbaric for Cancer 27:38 Protocol Variables Explained 34:38 Science Meets Clinical Art 37:31 Access and Chamber Limits 37:56 Constraints Led Programming 39:27 Home Hyperbaric Boom 40:12 Safety Training And Side Effects 44:55 Performance Versus Recovery 48:08 Oxygen Brain And Mitochondria 52:19 Downregulation After Sessions 56:55 CO2 Therapy And Medical Gases 01:02:17 Hydrogen Therapy Basics 01:04:32 Where To Find Dr Masha 01:07:20 Podcast Wrap Up And Disclaimer Flex Diet Podcasts you may enjoy: Episode 362: Maximizing Athletic Performance and Recovery with Dr. Jeremy Bettle YouTube: https://www.youtube.com/watch?v=gj_nWeQhs0s Episode 350: From Halo to Flow: The Future of Brain Performance Tech w/ Erin Lee of Flow Neuroscience YouTube: https://www.youtube.com/watch?v=7YT_7YWPQX4 Connect with Dr Makeeva: Instagram: https://www.instagram.com/how_to_hyperbaric/ Website: https://drmasha.com/ Get In Touch with Dr Mike: Instagram: Drmiketnelson YouTube: @flexdietcert Email: Miketnelson.com/contact-us

    1hr 11min
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About

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.

Information

  • Creator
    Dr. Mike T Nelson
  • Years Active
    2019 - 2026
  • Episodes
    389
  • Rating
    Explicit
  • Copyright
    © 2020 - 2022 Extreme Human Performance, LLC
  • Show Website
    Flex Diet Podcast

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