Flex Diet Podcast

Dr. Mike T Nelson
  • 4.7 (55)
  • Nutrition
  • Updated Weekly

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. 16h ago

    Detox Beyond the Liver: Clearance Pathways & Body Burden with Dr. Gregory Kelly — #408

    Dr. Gregory Kelly, N.D., is Chief Product Officer at Qualia Life, a naturopathic physician, author of Shape Shift, and former editor of Alternative Medicine Review. Detox is more than a liver story—and it is not a juice cleanse. Dr. Gregory Kelly of Qualia Life explains how clearance pathways work together, why mobilizing stored chemicals is not the same as eliminating them, and the thinking behind Qualia 2-Day Detox. Expect to learn why detox skepticism is warranted, how Dr. Kelly thinks about cumulative stress and chemical exposure, what liver biotransformation and elimination mean, why his formulation includes a between-meals binder stack, how sleep and the glymphatic system enter the conversation, and what Qualia’s small symptom-questionnaire study can and cannot establish—and much more. Dr. Kelly discusses his company’s Qualia 2-Day Detox product. Product descriptions and health claims are his views, not independent verification or medical advice; the small study discussed used self-reported symptom questionnaires. Connect with Greg: Qualia on FacebookQualia on InstagramQualia on TikTokDr. Gregory Kelly on LinkedInEpisodes you'll enjoy next: Episode 352: Dr. Dan Pardi on Stem Cells, Supplements, and the Future of Health with Qualia: Dr. Dan Pardi on stem cells, supplements, cognitive performance and health habits at Qualia.Episode 310: Unpacking the Science of Sleep with Dr. Allison Brager: Neuroscientist Dr. Allison Brager on sleep phases, circadian rhythms and performance.Episode Timestamps: 05:03 Detox skepticism and why this conversation matters06:35 Why Qualia chose to develop a detox product, according to Dr. Kelly08:08 Who might need detox support, and Mike's experience with wildfire air pollution09:42 Dr. Kelly's environmental medicine background and the "last straw" bucket analogy for stress load12:44 Exposures Dr. Kelly tries to limit: canned foods, strong scents, new furniture, indoor air15:59 Small, consistent changes versus one silver bullet; Dr. Kelly cites biomonitoring studies18:59 Water filtration and drinking-water habits21:32 Larger exposures, the precautionary principle, mold, and skin products24:18 Sunscreen, sun exposure, and not overcomplicating health choices28:39 How Qualia approached the formulation, and an explanation of phase one, two, and three liver pathways33:07 Dr. Kelly's description of the four-step packets: morning and with-meal36:28 The between-meals binder stack, and a weight-loss study Dr. Kelly cites on stored chemicals40:26 The bedtime packet, the glymphatic system, and brain demands when learning new skills44:35 Fat-loss phases, a two-days-a-month approach, and Qualia's small symptom-questionnaire study48:49 Dr. Kelly's pairings for detox days: sauna, gentle movement, hydration, skin brushing, baths54:24 Wrap-up: fitting the routine into your schedule, and where to find more information Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

  2. 3d ago

    Beyond the Basics with Physiologic Flexibility: Certification Course is Now Open

    In this episode of the Flex Diet Podcast, I break down why I built the Physiologic Flexibility Certification (PhysFlex) as a “level two” continuation after you’ve already got the basics of nutrition, training, and recovery mostly dialed in.  I explain how Phys Flex targets four overlapping homeostatic regulators—temperature (heat/cold exposure), pH (acidity/alkalinity shifts), expanded fuels (ketones and lactate), and oxygen/CO2 regulation (breathing)—and why taking a systems view matters more than treating everything in silos.  I share examples of how these pillars can become the real limiter in recovery and performance, including high-intensity work, long-duration events, and signs like elevated overnight respiration rate. Enrollment is open from Monday, October 12 through midnight PST Monday, October 19, 2026, and I’m offering direct email access for questions. Enroll here: https://physiologic.miketnelson.com/sales Episode Timestamps: 00:00 Welcome and Podcast Focus00:19 Course Enrollment Window01:44 Who This Certification Is For02:48 Why Four Pillars Together03:41 The Four Homeostatic Pillars05:05 Systems Thinking Over Silos08:07 Applying the Framework to Recovery11:41 Course Structure and Interventions13:09 Support, Email Access, Next Guest13:58 Medical Disclaimer and Closing Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

  3. Oct 5

    Strength Is a Skill: Sensory Training, the Nervous System & Neuroplasticity with Dr. Jordan Shallow — #407

    Dr. Jordan Shallow, D.C., known as “The Muscle Doc,” is a chiropractor, strength and conditioning coach, and former competitive powerlifter. He is the founder of Pre-Script®, an education company that teaches coaches applied biomechanics and resistance training. Is getting stronger really about muscle, or about how well your nervous system learns the lift? Dr. Jordan Shallow, “The Muscle Doc,” explains why strength and size follow skill, how your senses shape movement, and how simple sensory inputs may change the way you train. Expect to learn when internal versus external cues make sense for strength and hypertrophy, how an intermediate lifter can use practice volume and frequency, why great lifters treat the empty bar like the heavy one, how touch, vibration, skin stretch and pressure may influence movement, and how neuroplasticity, lucid dreaming and film study connect to learning skills — and much more. Connect with Jordan: Website: themuscledoc.comPre-Script: pre-script.comInstagram: @the_muscle_docPre-Script on Instagram: @pre_scriptEpisodes you'll enjoy next: #401 — Psychedelics, Neuroplasticity and the Military-to-Spiritual Journey with Rick Alexander: A former Special Operations combat medic explains how a psychedelic experience reshaped his worldview, and what it taught him about neuroplasticity.#311 — Maximizing Athletic Performance with Neurology: Insights from Dr. Dylan Seeley: Dr. Dylan Seeley on how applying neurology can improve athletic performance.Episode Timestamps: 03:47 Internal vs. external cues for strength and hypertrophy06:24 Longevity culture and why skill comes before loading09:58 Intermediate bench press case study: practice volume and frequency17:34 Ed Coan, intent and moving the empty bar like the heavy bar23:30 Sensory-motor savants: Tiger Woods, Nick Kyrgios and Brian Shaw27:29 How trainable is the sensory system?29:35 Foam rollers, kinesio tape and cupping through a neurological lens32:10 Perception, the electromagnetic spectrum and the limits of our senses36:23 Mechanoreceptors and vibration41:05 Light touch, vibration, skin stretch and deep pressure47:14 Fast feedback: testing and iterating with the nervous system51:38 Neuroplasticity, psychedelics and learning skills faster1:02:45 Reality Switch Technology, tropanes and perception1:05:08 Dreams, hypnagogic hallucinations and altered perception1:12:26 Lucid dreaming and practicing the deadlift without the load1:23:19 Film study, muscle memory and watching good reps1:26:37 Where to find Dr. Jordan Shallow Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

  4. Sep 28

    Is Zone 2 Overrated? HIIT, VO2 Max & Metabolic Flexibility with Dr. Martin Gibala — #405

    Dr. Martin Gibala is a Professor of Kinesiology at McMaster University and one of the world's leading researchers on high-intensity interval training. Can short bursts of hard cardio outperform hours of Zone 2 for the average person? Exercise physiologist Dr. Martin Gibala explains how HIIT can improve VO2 max and metabolic flexibility, why elite athletes' 80/20 split may not fit a time-strapped schedule, and how to judge vigorous effort without chasing a perfect heart-rate zone. Expect to learn how to scale HIIT for beginners, what RPE and the talk test reveal about vigorous effort, when short sprints differ from VO2 max intervals, why elite athletes’ 80/20 approach may not fit your schedule, how Zone 2 definitions can mislead, and what metabolic flexibility and mitochondrial capacity really mean—and much more. Connect with Martin: Website: martingibala.comX: @gibalamBook: The One-Minute Workout (Avery, 2017; with Christopher Shulgan)Podcast: Exercise ScienceEpisodes you'll enjoy next: #402 — VO2 Max, Zone 2 Training & the Psychology of Human Performance — Ben Skutnik: Dr. Ben Skutnik cuts through Zone 2 hype and discusses VO2 max and aerobic-training evidence.#387 — Nathan T. Jenkins on Metabolic Flexibility, Aerobic Base, and First Principles: a look at aerobic development, energy systems, and repeated high-intensity performance.Episode Timestamps: 2:25 Can beginners benefit from HIIT?4:20 Interval training basics and scaling effort7:13 Defining vigorous effort with RPE, heart rate, and the talk test11:32 Designing HIIT workouts around time and preference13:48 VO2 max intervals versus shorter sprints16:39 Moderate versus vigorous exercise: guidelines and time efficiency18:36 Is Zone 2 and the 80/20 rule right for everyone?22:50 Why Zone 2 definitions and wearables cause confusion29:12 Do you need an aerobic base before starting intervals?33:00 Why elite athlete training is not a blueprint for everyone35:22 What low-intensity volume may do for endurance athletes38:46 Double-threshold sessions, training stress, and recovery41:17 Carbohydrate intake and gut training in endurance sports44:31 Emerging recovery strategies and exogenous ketones49:12 Lactate supplementation: promise versus current evidence51:19 Fat max, metabolic flexibility, and mitochondrial capacity55:31 Exercise Science podcast and evidence over hype Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

  5. Sep 21

    Episode 404: Whole-Body MRI, CT Scans, and What Imaging Can Tell You — Matthew Paul Clemons, MD

    Matthew Paul Clemons, MD, is a diagnostic radiologist specializing in nuclear medicine and body imaging. He is Head of Nuclear Medicine at Radiology Partners Houston and a rectal and prostate cancer specialist. Whole-body MRI promises a detailed look under the hood—but what can a quick screening scan actually see, miss, and send you chasing? Dr. Paul Clemons explains why a whole-body MRI is a limited study, how incidental findings can lead to further tests, and why standard screening remains the better choice for most people. Expect to learn how MRI creates images and why scan protocols take time, why open MRI systems can have important image-quality limits, how PET/MRI adds functional information, why CT and MRI can be complementary rather than redundant, how radiation and implanted devices factor into decisions, why spine findings do not always match symptoms, when conservative care deserves consideration, and where DEXA versus MRI can be useful for tracking body-composition trends. Episodes you'll enjoy next: #237 — Demystifying Body Composition Testing with Dr Grant Tinsley and Dr Eric Helms: a practical companion discussion on body-composition measurement and its limits.#159 — Advice, Mentorships, Askholes, and Diagnostics: An Interview with Dr. Adam Sumarski: a related conversation on diagnostics and imaging in sports medicine.Episode Timestamps:1:50 Whole-body MRI and preventive screening2:52 How MRI works: magnets, noise, and safety7:05 Open MRI, magnet strength, and image quality9:05 MRI sequences, scan time, and diagnostic protocols11:47 Why whole-body MRI is a limited screen12:46 Incidental findings and downstream testing13:57 High-risk screening, rare genetic conditions, and lung limits17:53 Sensitivity, specificity, and standard screening24:15 PET/MRI and where whole-body imaging has a clinical role27:05 Why MRI and PET/CT systems are expensive to install31:59 MRI safety, implants, and pacemakers36:36 CT versus MRI: why one scan can lead to another38:52 Whole-body CT, radiation, and its limits43:47 Back-pain scans: why an image may not explain symptoms51:44 Physical therapy, surgery, and warning signs58:46 Evaluating evidence for peptides, stem cells, and biologics1:05:47 Choosing an orthopedic surgeon for athletic goals1:15:24 DEXA versus MRI for body-composition trends Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

  6. Sep 14

    AI Disclosure, Deepfakes & the Death of Expertise — Dean Guedo & Jeb Stuart Johnston — #404

    Dean Guedo is an Edmonton, Alberta-based online nutrition coach and strength/nutrition professional with roughly a decade in fitness, athletics and strength sports, and Jeb Stuart Johnston is a National Board Certified Health & Wellness Coach and the Charleston, SC-based founder of Food on the Mind, specializing in emotional eating and food obsession. Dean and Jeb join Dr. Mike T Nelson for their yearly AI check-in, getting into whether creators should disclose AI use and why deepfaked video is a very different beast than AI-assisted writing. The conversation ranges into dead internet theory, why so much hard-won fitness expertise never made it onto the internet at all, and why demanding physical skills may become more valuable, not less, as AI accelerates. Expect to learn whether creators should disclose their AI use and why deepfaked video is a fundamentally different risk category than AI-assisted writing, why LLM writing may have already "peaked" and regresses toward the average, why fitness's hard-won oral tradition (Charlie Francis, Louie Simmons, old forums) never made it onto the internet at all, why oral defense of your own thinking may be the most AI-proof skill you can build, and why demanding physical skills could become more valuable — not less — as AI accelerates, and much more. Connect with Dean: Instagram: @walk.more.kingWebsite: getfluxed.caConnect with Jeb: Website: foodonthemind.comInstagram: @jebstuartjohnstonNewsletter: Tangential, Inconsequential, Existential and Experiential (Substack)Episodes you'll enjoy next: Episode 136 — Flex Diet, Phys Flex, Metabolism and Nutrition Research for Compound Performance (Jeb and Dean interview Dr. Mike T Nelson): Listen hereS2 Ep 28 — High Flux Model and More for Fat Loss and Client Coaching, an interview with Dean Guedo and Jeb Johnston of StrongerU: Listen hereEpisode Timestamps: 01:35 Welcome to the podcast & guest introductions03:15 Should you disclose your AI use?06:32 Deepfake video vs. AI-assisted writing: a different risk category07:53 AI's exponential growth and the "singularity" question11:11 What is "AI slop," and does it actually matter?12:42 Why LLMs regress toward average (and the Reddit problem)15:15 Falsely accused of "AI slop" for your own writing style21:36 "Automate your business with AI" — the wrong things to automate25:23 Dead internet theory: has AI writing already peaked?26:34 Why AI can't reason about truly novel, hypothetical situations28:37 Hemingway's unfinished-thought trick and "open-loop" thinking with AI35:06 Why weird, opinionated writing might be AI-proof44:49 Fitness's lost oral tradition: Charlie Francis, Louie Simmons, old forums47:03 Stoner, the trivium, and teaching without teaching48:06 Oral defense as the AI-proof assessment56:08 Research vs. coaching: the application gap (Norwegian 4x4, tabata)1:07:26 Will AI push us back toward hard physical skills?1:15:00 Where to find Jeb & Dean Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

  7. Sep 8

    Building a Fitness Empire: Business Lessons, Zone 2 & Recovery Trends with Don Saladino — #403

    Don Saladino is a New York-based coach and health entrepreneur who has trained A-list clients like Ryan Reynolds, Hugh Jackman, and Blake Lively since founding Drive495 in 2005. Don Saladino has spent nearly three decades training A-list stars like Ryan Reynolds and Hugh Jackman — and in this episode, he shares the single business lesson he wishes he’d learned sooner. He and Dr. Mike also dig into why Don closed his $2M-overhead NYC gym, how tracking respiratory rate reshaped his approach to Zone 2 training, and the sobering personal loss that changed how he views performance enhancers. Expect to learn why Don stopped over-certifying and started looking at what’s leaking in his business, how he built 17 years of trust with a client like Ryan Reynolds, the real financial toll of running a NYC gym (think $1M rent and $2M overhead), what tracking respiratory rate taught him about Zone 2 training volume, his honest take on performance enhancers at 49 (natural), and the personal loss that reshaped how he views unsupervised PED use, and much more. Connect with Don: WebsiteInstagramYouTubeEpisodes you'll enjoy next: #402 — VO2 Max, Zone 2 Training & the Psychology of Human Performance — Ben Skutnik: Listen here#397 — How Elite Bodybuilders Think About Problem-Solving, Business and Nutrition with Coach Cliff Wilson: Listen hereEpisode Timestamps: 2:26 — #1 Business Lesson: Stop Over-Certifying, Start Looking at What’s Leaking5:43 — “Content Is King, Distribution Is the Kingdom”8:35 — Take Risks Early: Betting on Yourself Before Responsibilities Pile Up10:58 — Learning Business Over Breakfast: The NYC Advantage12:01 — The Art of Adding Value Without an Agenda13:32 — Working With Ryan Reynolds for 17 Years: Trust, Humility & Knowing You’re Replaceable21:12 — What It Really Takes to Work With High-Profile Clients26:26 — Actors vs. Athletes: Which Is Harder to Train?28:39 — Performance Enhancers: Don’s Honest Take at 49, Natural36:31 — Tracking Respiratory Rate & Rethinking Zone 2 Volume38:37 — Closing the NYC Gym & Pivoting to Digital43:35 — The Real Cost of Running a NYC Gym: $1M Rent, $2M Overhead44:32 — Business Lessons You Can’t Learn at Harvard46:09 — The “Integrated Wellness” Facility Trend: Is Anyone Actually Getting It Right?1:05:26 — The Rise of Recovery Studios: New Happy Hour or Legit Wellness?1:08:44 — A Personal Loss & a Stark Warning on Unsupervised PED Use1:16:27 — Where to Find Don Saladino Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

  8. Aug 31

    VO2 Max, Zone 2 Training & the Psychology of Human Performance — Ben Skutnik — #402

    Dr. Ben Skutnik, PhD, CSCS*D, NSCA-CPT*D, is an Assistant Professor of Kinesiology and Human Performance Lab Director at Butler University and Head of Nutrition Coaching at Power Athlete. Dr. Ben Skutnik joins the show to separate fact from fad in aerobic training, debunking zone 2 hype and explaining why VO2 max matters but isn't everything. Expect to learn why reading scientific literature is its own skill, how uncontrolled variables quietly derail hypertrophy and menstrual-cycle training research, why treating people as fragile backfires, why anecdote in human performance often outruns the research, how "closing the loop" with clients beats chasing mechanisms, what the Norwegian 4x4 method gets right (and what most zone 2 research gets wrong about training zones), and how to actually build VO2 max with the critical power model, and much more. Connect with Ben: Power Athlete Coach Bio LinkedIn Google Scholar Episodes you'll enjoy next: #400 — Build Aerobic Fitness Before Mitochondrial Peptides: AMPK, VO2 Max & Recovery — Dr. Dwayne Jackson: Listen here #374 — Zone 2 Cardio: What the Science Really Says (Pros, Cons & Better Options) with Kristi Storoschuk: Listen here Episode Timestamps: 1:46 — Why Ben was recommended for this conversation on cardiovascular and aerobic programming 7:31 — Reading scientific literature is a skill set of its own 14:05 — Hypertrophy training to failure and uncontrolled variables in research 16:27 — Debunking myths about training around the menstrual cycle 18:20 — Human resilience and the danger of treating people as fragile 22:09 — Why consistency beats trying to "hack" optimization 22:40 — Nutrition fear-mongering and overly restrictive diets 27:25 — Changing one variable at a time vs. the "kitchen sink" approach 29:55 — Why anecdotal evidence in human performance is often ahead of the research 34:48 — The ethics of placebo and "closing the loop" with clients 37:34 — The psychology of performance: the NFL kicker example 43:13 — The Norwegian 4x4 method and zone 2 training myths 46:40 — Why most zone 2 research relies on the wrong zone model 52:53 — HYROX, CrossFit, and Goodhart's Law in training 1:05:18 — Is VO2 max overrated? Performance vs. health tradeoffs 1:15:25 — Building VO2 max: interval protocols and the critical power model 1:26:02 — Life-changing results: taking deconditioned clients from VO2 max 18 to 35 1:30:09 — Where to find Ben Skutnik and his work at Butler University and Power Athlete Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

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4.7
out of 5
55 Ratings

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
    415
  • Rating
    Explicit
  • Copyright
    © 2020 - 2022 Extreme Human Performance, LLC
  • Show Website
    Flex Diet Podcast

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