Published by Dr. Mike T Nelson
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.
Listen on Apple Podcasts1 hr 15 min
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
1 hr 8 min
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
1 hr 14 min
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
1 hr 29 min
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 Bullshit, 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
1 hr 20 min
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
1 hr 40 min
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
12 min
In this solo episode, Dr. Mike T. Nelson introduces the concept of coaching leverage —the idea that effective coaching means multiplying physiological impact by a client's realistic ability to change. Why sleep is a physiological powerhouse but a coaching nightmare The coaching leverage formula: physiology × psychology Why protein ranks #1 (score: 81) and sleep ranks #8 (score: 20) How to stop majoring in the minors with your clients The eight interventions inside the Flex Diet Certification Why following a proven system beats reinventing the wheel The Flex Diet Certification closes tonight (Monday, June 22, 2026) at midnight Pacific. Get details here . Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
1 hr 10 min
In this episode of the Flex Diet Podcast, I sit down with Dr. Sara Campbell, Ph.D., Associate Professor at Rutgers University, for a conversation about the bidirectional relationship between exercise and the gut microbiome. Dr. Sara Campbell returns to discuss her lab's cutting-edge research on the bidirectional relationship between exercise and the gut microbiome — including why consumer gut tests oversimplify a complex ecosystem, how antibiotics devastate exercise capacity in animal models, and why single-microbe probiotics miss the bigger picture of functional guilds. She also shares new findings on short-chain fatty acids, amino acid metabolomics after antibiotic treatment, and the emerging neuromuscular junction hypothesis. In this episode you'll learn: Why consumer gut microbiome tests are misleading and what functional guilds tell us instead How antibiotics devastate exercise capacity and the surprising metabolomic changes they cause The current evidence on probiotics for exercise performance and why single strains fall short What short-chain fatty acids do for gut health and exercise, and the emerging neuromuscular junction hypothesis Find Sara here: Rutgers Faculty Page Google Scholar: Sara Chelland Campbell --- The Flex Diet Podcast is brought to you by the Flex Diet Certification. Learn more at miketnelson.com Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
17 min
In this solo episode, Dr. Mike T. Nelson dives into the intersection of AI and coaching. Using his quest to pick up the 175-pound Inch dumbbell as an example, he shows how AI struggles with niche topics where quality training data is scarce — and why that matters for fitness advice. Topics covered: Why AI gave terrible advice on training for the Inch dumbbell — and what that reveals about how AI sources information The protein-and-kidney-damage myth: when AI repeats bad science Where AI actually helps coaches: data analysis, blood work organization, backend tasks, and production workflows Why clients still want (and need) a real human coach — accountability, customization, and skin in the game Will people be compliant to a robot coach? Probably not The baseline is rising: why just writing training and nutrition programs isn't enough anymore Flex Diet Certification — now open through Monday, June 22nd, 2026 at midnight PST. Eight interventions (protein, fats, carbs, exercise, sleep, micronutrition, fasting, and more) built on coaching leverage and metabolic flexibility. Includes direct email access to Dr. Nelson for enrolled students. Enroll now : https://miket.me/fdc Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
1 hr 18 min
Dr. Emily Dow, PhD, RD, is a researcher and registered dietitian working at the intersection of nutrition, resistance training, and gut health. Does vinegar actually do anything for your gut or your blood sugar? Can you trust a $200 mail-in microbiome test? Emily built her dissertation around questions like these, and her honest answers are a lot more useful than the marketing. Expect to learn what a 12-week resistance-training-plus-vinegar protocol did (and didn't do) to gut permeability, why a null result in a healthy population is still worth your attention, what the research really says about vinegar and glucose control, why the peptide boom warrants a hard dose of skepticism, what direct-to-consumer gut testing genuinely can and can't tell you, the underrated role stress plays in GI symptoms, and why the best practitioners do both research and hands-on coaching — and much more. — Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter Connect with Dr. Dow: Website: https://www.dremilydow.com Instagram: https://www.instagram.com/dremilydow Episodes you'll enjoy next: #127 — The Effect of Antibiotics on Muscle Mass & Cardiovascular Performance with Dr. Sara Campbell: https://flex-diet-podcast.simplecast.com/episodes/episode-127-the-effect-of-antibiotics-on-muscle-mass-aerobic-cardiovascular-performance-and-more-an-interview-with-dr-sara-campbell #222 — Nutrition, Supplements & Training with RD Sean Casey https://flex-diet-podcast.simplecast.com/episodes/episode-222-expert-insights-on-nutrition-supplements-and-training-with-registered-dietician-sean-casey Enjoying the show? Follow the Flex Diet Podcast in your podcast app so new episodes land automatically — it's the single best way to help others find it. Timeline 0:00 Intro 02:29 Vinegar Research Origins 04:12 Study Design & Training Protocol 07:42 Biodex Explained: Strength Testing 11:49 Research Tradeoffs & Null Results 14:49 Possible Mechanisms: Acetate 19:55 Glycemic Control & CGM Findings 22:21 Peptides: Hype and Risks 28:54 Microbiome & Performance Research 30:47 Gut Testing Skepticism 36:23 Stress and GI Symptoms 39:22 PhD to RD Fast Track 41:04 RD Exam Reality Check 44:25 Scope of Practice Basics 45:56 Referral Networks That Work 49:29 Research vs. Coaching Gap 58:51 Clients Drive Better Questions 01:05:26 Why She Started Instagram 01:09:58 Social Media for Academia 01:13:18 Training Goals and Tattoos 01:15:45 Where to Follow & Wrap Up Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
1 hr 33 min
In this episode of the Flex Diet Podcast, I sit down with Dr. Nathan Jenkins to discuss how to improve performance, body composition, and long-term health through the lens of aerobic development and metabolic flexibility. Nathan shares his journey from exercise physiology and coaching CrossFit athletes to his new role teaching physiology at the University of Georgia School of Medicine. We discuss why metabolic flexibility is such a powerful framework for understanding everything from biochemistry and exercise performance to metabolic disease. We also dive into interpreting maximal exercise testing data, including VO₂ measurements, EKG analysis, and near-infrared spectroscopy (NIRS), along with how different energy systems work together during training and competition. Nathan explains why building an aerobic base is critical for repeated high-intensity performance, how pacing impacts outcomes, and why the ability to "suffer" is actually a trainable skill. To wrap up, we cover practical strategies you can apply right away, including prioritizing protein and carbohydrates, improving sleep quality, and addressing common micronutrient deficiencies through blood work, such as magnesium, vitamin D, and omega-3 status. 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: 02:47 Meet Dr Nathan Jenkins 04:38 CrossFit Nutrition Reality Check 07:09 Leaving Tenure for Family 09:21 Back to Academia and Med Ed 11:29 Why Exercise Physiology Matters 14:36 Stress Tests Reveal Pathology 18:19 Max Testing and NIRS Setup 22:42 Raw Data Over Machine Outputs 24:18 Bohr Effect and Oxygen Delivery 28:09 Energy Systems in the Real World 33:05 Coaching Basics That Matter 35:40 Teaching Cardio From First Principles 36:36 Aerobic Base Reality Check 37:19 Cardio for Meatheads Pitch 39:13 CrossFit Endurance Breakthroughs 41:49 Fixing Time Domain Weakness 45:46 Pacing Like Froning Fraser 48:42 RAAM Gamesmanship Story 51:45 Pain Management Truths 53:23 VO2 Max Feels the Same 55:54 Suffering as a Skill 59:09 Cold Plunge Mindset Study 01:00:52 Caffeine Placebo and Belief 01:03:22 Heat Acclimation and 10K Prep 01:04:36 Metabolic Flexibility Lens 01:08:16 Teaching Diabetes Integration 01:10:56 Bloodwork Meets Flexibility 01:12:37 Where Fat Goes Wrong 01:15:07 Sustainable Deficit Strategy 01:16:34 Four Priorities Blueprint 01:17:21 Protein and Carb Targets 01:21:08 Sleep and Micronutrients 01:27:06 Omega-3 Testing Nuance 01:29:36 Wrap Up and Next Steps 01:31:52 Newsletter and Flex Diet Cert 01:33:20 Final Thanks and Subscribe Flex Diet Podcasts you may enjoy: Episode 344 : Metabolic Adaptations, Lactate, and Training Smarter with Dr. Phil Batterson YouTube: https://youtu.be/PPZyO1nxSPA Episode 383 : Body Composition, Strength Training, and Sustainable Habits with Martin Silva YouTube: https://youtu.be/p8oM0gW488U Connect with Dr. Jenkins: Website: https://www.drnathanjenkins.com/ Instagram: https://www.instagram.com/drnathanjenkins Get In Touch with Dr Mike: Instagram : Drmiketnelson YouTube : @flexdietcert Email : Miketnelson.com/contact-us Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
1 hr 53 min
In this episode of the Flex Diet Podcast, I sit down with my friend Tracy Holemeyer (Uncontrollably Me, host of the Other Way to See It podcast) to talk about healing and performance through nervous system flexibility, somatics, and self-awareness, especially with how much stress people are carrying right now. We dig into practical tools like orienting, grounding, the “starfish” drill, pendulation, and Tracy’s “core four” (soft eyes, relaxing the tongue, breath pacing for coherence, and soft knees), plus how posture and unconscious habits can shape mood and behavior. We also explore the value of community and coaching, how movement and sound (including humming, voo breath, and growling) can help regulate, and we finish with a thoughtful discussion on psychedelics, integration, and why support and discernment matter. 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: 02:59 Meet Tracy and Catch Up 04:46 Micro Breaks and Orienting 08:46 Starfish and Body Awareness 10:44 Joints Posture and Anxiety 17:37 Strategies Become Identity 21:00 Awareness Coaching in Practice 26:02 Coaching Community and Support 32:44 Social Media Validation Trap 36:13 Integrity and Business Alignment 39:39 Trauma Weight and Safety 41:57 Referrals Over Scarcity 43:07 Abundance Through Uncertainty 47:09 Money Purpose and Access 52:57 Capacity and Ongoing Stress 57:15 Pendulation and Core Four 01:03:00 Movement Urgency and Sound 01:08:55 Growling Music and Release 01:15:23 Healing as Defiance 01:16:59 Flow States and Community 01:18:23 Recreation With Real Stakes 01:20:13 Choosing Controlled Hardship 01:21:09 Healthy Stress Builds Capacity 01:23:34 Rewriting Trauma Responses 01:25:28 Psychedelics And Integration 01:34:07 Avoiding The Healing Shortcut 01:37:10 Where Memories Live 01:42:45 Four Tools For Stress 01:46:19 Finding Tracy And Closing 01:49:45 Podcast Wrap And Disclaimer Flex Diet Podcasts you may enjoy: Episode 354 : How Shiftwave Reboots Your Nervous System w/ Dr. Jeff Rouse YouTube: https://youtu.be/XTPwIb3ZMxQ Episode 345 : Sleep Like a Beast: Lessons from Jay Wiles and Jeffrey Durmer YouTube: https://youtu.be/8mVvceWn-Yw Connect with Tracy: Website: https://www.uncontrollablyme.com/ Instagram: https://www.instagram.com/embodiedsomatics Get In Touch with Dr Mike: Instagram : Drmiketnelson YouTube : @flexdietcert Email : Miketnelson.com/contact-us Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
1 hr 33 min
In this episode of the Flex Diet Podcast, I sit down with human performance specialist and coach Rob Wilson for a wide-ranging conversation that spans music, coach education, and what it really means to train for performance longevity. We dig into Rob’s new book, The Check Engine Light: Tune In Your Body and Mind to Achieve Performance Longevity, and his work educating coaches through ALTIS and with special operations communities. Rob also shares why jiu-jitsu strength and conditioning still lacks clear performance standards and proposes building sport-specific frameworks (like lower-body clinching demands) before jumping to exercise selection. We talk grip strength vs endurance, avoiding redundancy and tendon issues, contra-specific training for durability, and why “recovery” isn’t the goal—adaptation is—especially in elite sport. 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: 02:41 Nineties Music Nostalgia 05:08 Seasonal Listening Habits 11:17 Teaching and ALTIS Work 13:25 Building BJJ Performance Frameworks 22:55 Grip Strength and Tendon Tradeoffs 26:51 Grip Training Hacks and Extensions 37:34 Transfer, Gait, and Fuzzy Sports 46:13 Compensation in Athletes and Aging 51:50 Warrior Fitness Reset 53:00 Check Engine Light System 54:27 Spiderweb Symptoms Explained 56:12 Eyes Unlock Performance 57:53 Stuck in Your Box 01:02:47 Logistics and Stakeholders 01:06:08 Effects Over Modalities 01:08:55 Recovery vs Adaptation 01:15:50 Wearables Need Context 01:19:41 Effort When Tired 01:25:50 Cold Plunge Mindset 01:30:14 Book Links and Wrap Up 01:31:07 Final Thanks and Disclaimer Flex Diet Podcasts you may enjoy: Episode 275 : Mastering Combat Sports Conditioning Using Advanced Training Techniques with Coach James Tognarini YouTube: https://www.youtube.com/watch?v=t9Hc-VrsY4k&t=1s Connect with Rob: Book: https://www.thecheckenginelightbook.com/ Instagram: https://www.instagram.com/thecheckenginelight Website: https://www.wilsonhealthandperformance.com/ Get In Touch with Dr Mike: Instagram : Drmiketnelson YouTube : @flexdietcert Email : Miketnelson.com/contact-us Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
1 hr 14 min
In this episode of the Flex Diet Podcast, I talk with my good buddy Chad Landers, veteran trainer, strength coach, and author of Building Strength and Muscle After 50 , about how to keep gaining strength and muscle as you get older without falling off the “injury cliff.” We dig into why consistency matters most, how progress often drops in steps after injuries, and why smart modifications beat worshipping any single lift. Chad shares lessons from coaching clients for decades, including balancing pressing with back work, using better technique (like pause benching), and building conditioning with tools like the fan bike, rower, and step mill. We also cover practical programming, tracking PRs beyond 1RM, and why it’s never “too late” to start training—especially after 50. 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: 03:31 Book and Aging Strong 05:21 Consistency and Injury Cliff 08:52 Modify Training for Joints 16:11 Bench Press Progress 18:29 Bench Tips and Ego 23:34 Back Work and Ratios 28:38 Programming and Cardio Intervals 32:17 Accountability and Habits 35:59 Cardio Gear Picks 37:19 Best Cardio Machines 38:44 Elliptical And Zone Two 39:33 Fan Bike Reality Check 41:04 Cheap Bike Trainer Setup 42:05 Interval Training Blueprint 44:28 StepMill For Drummers 46:09 Performers And Conditioning 49:49 Consistency Over Supplements 56:03 Why Write The Book 59:56 Tracking PRs With Logs 01:03:34 Coaching Hacks And Rehab 01:06:39 Where To Buy The Book 01:11:07 Podcast Wrap Up Disclaimer Flex Diet Podcasts you may enjoy: Episode 342 : Balancing Nutrition and Social Life with David Page YouTube: https://www.youtube.com/watch?v=ojBnb3o3OrM&t=1s Episode 355: The Stimulated Mind: Dr. Tommy Wood on Building a Better Brain Through Training, Tech & Physiology YouTube: https://www.youtube.com/watch?v=BeEEbTdZVNc Connect with Chad: Building Strength and Muscle After 50: https://us.humankinetics.com/products/building-strength-and-muscle-after-50 Instagram: https://www.instagram.com/chadlanders/ Website: https://pushprivatefitness.com/ Get In Touch with Dr Mike: Instagram : Drmiketnelson YouTube : @flexdietcert Email : Miketnelson.com/contact-us Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
55 min
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 Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
52 min
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 Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
16 min
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 Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
1 hr 4 min
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 Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
17 min
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 Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
58 min
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 Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter