Flex Diet Podcast

On this episode of the Flex Diet Podcast, I sit down with Dan Hunter to talk all things “corporate athlete.” If you’re trying to crush it at work and not feel like a melted quesadilla by 3 p.m., this one’s for you.

We dig into the real-world challenges of staying sharp under stress, from building sustainable habits to fueling your brain with tools like creatine, ketones, and amino acids. We also explore how physical stress affects cognitive performance, the importance of trust-building, and what actually works when it comes to supplements. Tons of actionable takeaways here for...

On this episode of the Flex Diet Podcast, I’m joined by award-winning journalist and food nerd David Page, the guy who created Diners, Drive-Ins and Dives. We get into the wild evolution of American cuisine, the social role of food, and how to balance eating what you love with not tanking your health.

David also shares his personal story with diabetes and weight loss, plus some practical cooking tips you can actually use. It’s part history lesson, part food therapy, and a whole lot of fun. Don’t forget to check out the sponsors and subscr...

On this week’s Flex Diet Podcast, I sit down with Angelo Keely, co-founder of Kion, to geek out on all things essential amino acids (EAAs). We’ll dig into the nitty-gritty science and—more importantly—what that means for you in the real world.

Want to pack on more muscle? Drop some fat without feeling wrecked? Stay strong and sharp as the years tick by? EAAs can help—if you know how to use them. We’ll break down why they’re not just “protein lite,” how they work differently than your standard whey shake, and the smartest ways...

In this week’s Flex Diet Podcast, I sit down with fitness expert Bryan Boorstein to dig into the idea of “Meathead Cardio.” Brian has been in the lifting world for years, but over time, he began adding more cardio into his routine—and not only did it stick, it actually improved his performance and health. 

We talk about why hybrid training isn’t the enemy of muscle, how to balance lifting and cardio without wrecking recovery, and the strategies Brian used to hold onto his muscle while ramping up his endurance work. He also shares his experience...

Welcome back to the Flex Diet Podcast. I’m Dr. Mike T Nelson, and today I’ve got a great conversation lined up with Coach Troy Beauregard from Canada. We dig into one of my favorite rabbit holes: performance tracking for athletes.

We cover why it’s so important to keep tabs on what’s happening in the gym and how you don’t need super-fancy gear to start collecting meaningful data. Of course, we also geek out on the fun toys, from simple tools to cutting-edge tech and even some AI applications that are creeping into sports sci...

Join me on The Flex Diet Podcast as I break down the iconic 1996 Tabata study that’s been hyped for its fat-burning benefits. Tabata training has become a fitness staple, but is it really all it’s cracked up to be?

I’ll uncover the myths, dive into the science, and explain why true Tabata isn’t exactly beginner-friendly. Learn about its real effects on body composition and how you can modify it for better results.

Plus, I’ll give you the lowdown on Flexible Meathead Cardio: Level 2 that closes for enrollment at midnight on Tuesday, A...

On this episode of the Flex Diet Podcast, I chat with Dr. Mike Roberts, a full professor at Auburn University and head of the Nutri Bolt Applied and Molecular Physiology Lab. Mike’s one of the sharpest minds in muscle science, and we go deep into the nitty-gritty of hypertrophy, including everything from rodent studies to human trials to the molecular pathways that drive muscle growth.

We get into some serious geekery: ribosome biogenesis, muscle stem cells, the extracellular matrix — yeah, all the stuff happening behind the scenes when you train. Mike also shares his take on how...

In this episode of the Flex Diet Podcast, I break down how to train your cardio without wrecking your strength gains. We’re digging into the real roles of your aerobic and anaerobic systems—why most lifters skip the boring base work, and why that’s a big mistake if you want better performance and recovery.

I also share a sneak peek at the upcoming Flexible Meathead Cardio Level 2 course, which covers high-intensity interval training (HIIT), anaerobic power, and how to program it all without turning your training into a dumpster fire.

Whether you're a meathe...

In this episode of the Flex Diet Podcast, I’m joined by the always-interesting Levi Earl, who's tuning in all the way from Finland, to nerd out on all things aerobic training, grip strength, and how to make your meathead conditioning actually work for you, not against you.

We dive into why strength athletes need better aerobic systems (no, it’s not just for skinny endurance types), how mountain training builds freakish capacity, and why grip training is way more than just farmer’s carries until your soul leaves your body.

We also delve into sport-spe...

On this episode of the Flex Diet Podcast, I’m joined by Dr. Antonella Schwarz to geek out over her recent study on myo-reps, which she presented at the International Society of Sports Nutrition. We break down what myo-reps are, where the concept came from, and how they stack up against more traditional hypertrophy protocols.

We also dive into some broader topics, including muscle growth principles, physical therapy applications, injury recovery strategies, and how to train efficiently when time is tight. Dr. Schwarz shares how she uses myo-reps in her own training and why performance-based goals are su...

Welcome back to the Flex Diet Podcast. I’m Dr. Mike T. Nelson, and in this episode, I’m joined by the legendary Coach Cal Dietz from the University of Minnesota. This was originally a bonus call for the Phasic 2 book, but it was packed with so much gold, I had to bring it to the podcast.

We dig into a wide range of performance topics, including everything from the surprising benefits of using water bags in training to how footwear can affect pain and mechanics. Cal and I also discuss strategies for building muscle and improving body...

In this episode of the Flex Diet Podcast, I sit down with Dr. Doug Goldstein for a deep dive into biomechanics, performance, and recovery. We get into the weeds on muscle performance, body comp, and how to reduce injury risk—stuff that matters whether you're an elite athlete or just trying to move and feel better.

We also explore some cutting-edge tools like Springbok Analytics and dive into how intramuscular dry needling can change muscle properties to enhance performance. Plus, we break down contralateral adaptations, mental performance strategies, and smart approaches to overload.

Lots of re...

In this episode of the Flex Diet Podcast, I’m diving into the nitty-gritty of blood work and why it matters for your health, performance, and longevity, especially if you're an athlete, bodybuilder, or serious about your training.

Fresh off the ISSN (International Society of Sports Nutrition) conference, I’m joined by Michael Warner, a sharp coach at Marek Health and the owner of Set the Standard. Together, we unpack some of the most important markers in blood work, how training and nutrition can influence your results, and how to actually interpret those lab numbers in the real...

Flex Diet Certification Enrollment Deadline  (click here) & Optimal Weight Loss Strategies

In this episode of the Flex Diet Podcast, Dr. Mike Nelson discusses the closing of the Flex Diet Certification enrollment, emphasizing its comprehensive program for improving body composition, muscle gain, and performance through nutrition and recovery. Dr. Nelson provides a key tip for weight loss. Listen in for more.

00:24 Flex Diet Certification Enrollment

01:50 Expert Interviews and Course Content

03:41 Tip of the Week

05:01 Prioritizing 2 Interventions 

07:03 Exercise and Caloric Deficit

11:04 Cardio and Activity Recommendations

14:40 Up...

Hey there, Dr. Mike T Nelson here. In this episode of the Flex Diet Podcast, I’m excited to announce that the Flex Diet Certification is officially open! I’m recording this one from Europe, and I’ll walk you through what the cert is all about.

The Flex Diet Cert is my comprehensive program that dives deep into the worlds of nutrition and recovery, all built around the concepts of metabolic flexibility and flexible dieting. But we don’t just stop at macros and science—we also dig into habit-based techniques and the psychology behind behavior change, so...

Welcome back to the Flex Diet Podcast! I'm Dr. Mike T Nelson, and in this episode, I’m joined by Ben Mayfield Smith, a coach, researcher, and all-around grit expert from Australia, for a deep dive into what it really means to build resilience in both training and life.

We unpack the science and psychology behind grit, perseverance, and stress adaptation and how you can strategically apply these principles to become more robust as an athlete, coach, or everyday human. Ben and I get into the weeds on why mental toughness isn’t about grinding yourself into the...

Welcome back to the Flex Diet Podcast! I’m your host, Dr. Mike T. Nelson, and today’s episode is a special rebroadcast of a conversation I had on the Barbell Shrugged podcast with Anders Varner. We dive deep into what I call the Flexible Meathead Cardio Approach — a method designed specifically for strength athletes and lifters who know they need cardio but don’t want it to kill their gains.

In this episode, I break down how to build a cardio plan that enhances, not competes with, your strength and performance goals. We cover why aerobic conditio...

Welcome back to the Flex Diet Podcast! I’m your host, Dr. Mike T. Nelson, and in this episode, I sit down with my good friend Dr. Kenneth Jay, a PhD in Physiology and Biomechanics, coach to Olympic-level athletes, and creator of the Row Forge app.

We go deep on all things cardiovascular performance, especially how to improve aerobic capacity without losing your hard-earned strength. You’ll hear us geek out over the Concept2 rower (yes, it’s a love-hate relationship), and dig into the science of rowing mechanics, training protocols, and how to crush your 2k time...

Welcome back to the Flex Diet Podcast. I'm Dr. Mike T. Nelson, and today I’m diving into the frigid but fascinating world of cold water immersion with Dr. Thomas P. Seeger — a true pioneer in sustainable engineering and a leading voice on cold exposure.

We break down the latest science behind cold plunges, including how they impact brown fat, metabolism, HRV, testosterone and overall resilience. Tom also shares key takeaways from his excellent book Uncommon Cold, and gives us a peek into the thinking behind his company, Morozko Forge — makers of some seriously high-tech cold tubs.

W...

In this episode of the Flex Diet Podcast, I sit down with Dr. James Fadiman and Jordan Gruber to talk all things microdosing—what it is, what it isn’t, and why it’s gaining so much traction in health, performance and even mental clarity.

We dig into their new book, Microdosing for Healing, Health, and Enhanced Performance, and cover everything from the history of psychedelics to the latest research and how people are using tiny doses of these compounds to potentially improve cognitive function, mood and physical performance.

We also talk about personal experience—what the...

In this episode of the Flex Diet Podcast, I sit down with Aaron Straker for a deep dive into his journey from natural bodybuilding to the enhanced side of the sport. We talk openly about the trade-offs, risks, and insights he's gained along the way—including the use of compounds like testosterone and growth hormone.

We also get into the mental and physical shifts that come with that transition, and how Aaron approaches training, nutrition, and recovery with intention. He shares his thoughts on everything from sauna use to how he stays grounded while optimizing performance. Whether yo...

In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike Nelson, Coach Jerell, and Dr. Lonnie Lowery discuss recent studies on the impact of cold water immersion on muscle protein synthesis and recovery. Dr. Nelson shares insights from a study published in March 2025, examining how post-exercise cooling affects blood flow and amino acid incorporation into muscle tissue. 

The team debates the pros and cons of cold water immersion, particularly for muscle hypertrophy and recovery, and shares personal experiences and practical applications. Later, they delve into the mind-muscle connection, exploring its use in both bodybuilding and s...

Welcome back to the Flex Diet Podcast. I’m Dr. Mike T. Nelson, and today I’m joined by my good friend and colleague, Dr. Mike Ormsbee. We’re digging deep into how to optimize metabolism using strategies from the Flex Diet Certification, as well as why both aerobic and resistance training are crucial for long-term success.

We also delve into some advanced topics, such as how growth hormone and lipolysis contribute to effective fat utilization, and how cutting-edge techniques like microdialysis enable us to study metabolism at a local level. Along the way, we hit on key co...

Welcome back to the Flex Diet Podcast! I’m Dr. Mike T. Nelson, and in this episode, I sit down with Dr. Hemal Patel, Chief Scientific Advisor to Discovery and the brilliant mind behind the ME screen blood test for mitochondrial function.

We dive into Dr. Patel’s fascinating journey into the world of mitochondrial research, how mitochondria impact everything from metabolism to resilience, and why he developed a personalized blood test to better understand mitochondrial health. We also get into some really cool topics like how heat and cold exposure affect your mitochondria, the intersection of medi...

Join me, Dr. Mike T. Nelson, on this episode of the Flex Diet Podcast as I sit down with peptide expert Anthony Castore for a deep dive into the world of peptides and performance. We cover everything from what peptides actually are to how they may support recovery, muscle growth, and immune function. We also explore the difference between standard peptides and bioregulators—plus how I’ve personally used compounds like BPC-157, Thymosin Beta-4, and ketone esters (including brands like Teton and KetoneAid) in my own routines.

Anthony brings some fantastic insights on sourcing quality peptides, proper hydr...

Join me, Dr. Mike T Nelson, as I sit down with Dr. Guillermo Escalante on this week's episode of the Flex Diet Podcast to explore the fascinating potential of GAA (Guanidinoacetic Acid) as a precursor to creatine. We break down what the current research says, how GAA stacks up against creatine monohydrate, and what this could mean for performance and recovery.

We also dive into the inner workings of the supplement industry—covering everything from regulation to formulation—and wrap up with a thought-provoking discussion on the upcoming Enhanced Games, a new competition concept that challenges traditional anti...

Welcome back to the Flex Diet Podcast! I'm Dr. Mike T. Nelson, and in this episode, I’m joined by the brilliant Tex from CaptainsAndCoaches.com. We dive deep into the art and science of leadership and coaching—everything from how social media is shaping the coaching world to the growing role of AI, and how to sharpen your prep and execution.

Tex brings serious experience to the table, having worked with athletes and coaches at the high school, college, and even NFL level. We also talk about tools to build social awareness and better team dynamics.

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...

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 ben...

Join me, Dr Mike T Nelson, on this week's Flex Diet Podcast as I sit down with Jordyn Payne from Advanced Brain Centers of Virginia to dig into the real benefits and applications of IV therapies and Hyperbaric Oxygen Therapy (HBOT). We get into the details of Myers Cocktails, NAD infusions, and other IV treatments—how they can boost brain function, improve performance, and speed up recovery. Jordyn also shares insights on HBOT’s role in treating traumatic brain injuries and concussions, plus how it can be a game-changer for overall brain health. We also discuss the importance of prev...

Welcome back to the Flex Diet Podcast. I'm your host, Dr. Mike T. Nelson. In this episode, I’m excited to announce that the Physiologic Flexibility Certification will be open from March 17th to March 24th, 2025.

I’ll also be heading to Parker University Talks in Las Vegas, where I’ll be speaking alongside some incredible experts in the field.

Today, we’re diving deep into Physiologic Flexibility—the key to upgrading your performance by targeting homeostatic regulators like temperature, pH balance, expanded fuel sources, and oxygen/CO₂ regulation. These elements are critical for adapting to stress an...

In this episode of the Flex Diet Podcast, I sit down with Dr. Drew Gonzalez to explore strategies for optimizing performance and managing stress in high-demand professions like firefighting, military, and executive leadership. Dr. Gonzalez shares his latest research on how supplements like astaxanthin and creatine can benefit firefighters, the effects of time-restricted feeding, and how heat stress and VR training can be leveraged for better stress adaptation.

We also explore his ongoing work at Texas A&M, where he leads cutting-edge research and collaborations to improve first-responder health and fitness.

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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...

Welcome back to the FlexDiet Podcast! In this episode, I sit down with Dr. Allison Brager, a PhD neuroscientist, CrossFit athlete, and military sleep expert, to unpack everything you need to know about the science of sleep.

We dive deep into the phases of sleep, circadian rhythms, and chronotypes, plus we take a critical look at popular sleep advice—what’s backed by science and what’s just noise? Dr. Brager also shares fascinating insights on sleep in the military, how to optimize recovery for athletes, and the biochemistry behind quality sleep.

Looking for practical strate...

Join me, Dr. Mike T. Nelson, on the Flex Diet Podcast as I sit down with Dr. Jeremy Townsend to explore the fascinating world of adaptogens. We’re diving deep into how compounds like Rhodiola rosea, ashwagandha, and eleuthero can enhance performance, support muscle growth, and improve body composition—all without compromising overall health.

Throughout our conversation, we discuss what the research says about these powerful herbs, including how they influence stress resilience, recovery, and athletic performance. Dr. Townsend also unpacks the science behind optimal dosages, potential mental and physical stress effects, and the nuances of using adap...

In this episode of the Flex Diet Podcast, I’m recording from sunny Mexico and sitting down with James LaValle, a powerhouse in metabolism and performance health. We dive deep into liposomal delivery, blood work, magnesium benefits, key dietary supplements, and why balancing your sympathetic and parasympathetic nervous systems is crucial for optimal performance.

James shares his journey from writing Cracking the Metabolic Code to his latest research and innovations, including magnesium, probiotics, and phospholipids—and how they fit into a performance-driven approach to health. Whether you’re an athlete, coach, or just someone looking to level up you...

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.

Join me, Dr. Mike T. Nelson, as I sit down with Simon Wegerif, the visionary founder of iThlete and a pioneer in heart rate variability (HRV) technology. In this episode, we revisit Simon’s journey from creating the very first HRV app for iOS to his latest work at Lifelight, where they’re breaking new ground in measuring blood pressure and heart rate with cutting-edge technology.

We’ll dive into the practical applications of HRV for training, hear Simon’s inspiring story about a health scare that changed his outlook, and discuss game-changers like sleep hygiene, deep breathin...

Welcome back to the Flex Diet Podcast! I’m Dr. Mike T. Nelson, your host, and in this episode, I’m diving into ways to boost performance, build muscle, and improve body composition—all within a flexible framework. I’m excited to be joined by Brett Bartholomew, the mind behind The Art of Coaching and author of Conscious Coaching. Together, we explore the many interactions coaches and trainers face, the value of practice in learning, and some of the latest fitness trends like cold plunges and red light therapy.

We also dive into the critical role of communic...

In this episode of the Flex Diet Podcast, I sit down with Jennifer Broxterman from Prosper Nutrition Coaching to dive into the world of nutrition coaching. We cover everything from the pros and cons of macro counting to the importance of understanding a client’s history and staying curious in coaching relationships. 

Jennifer brings a wealth of knowledge as a registered dietitian and shares powerful insights, including the motivational interviewing techniques she picked up from a university research study. We also tackle how to handle client setbacks with creative approaches, like the ‘toothbrush metaphor.’

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