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 conditioning is a secret weapon for recovery, how it helps you train harder over time, and how to structure your week for maximum benefit.

We also get into the weeds on VO2 max testing, different cardio modalities (and when to use them), and how to leverage health data from wearables like the Oura Ring for smarter training decisions. If you’re a lifter who wants to be strong and fit without living on a treadmill, this one’s for you.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Fexible Meathead Cardio Level 1: Sign-up here

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

00:35 Flexible Meathead Cardio Approach

• 00:55 Enrollment Details for the Cardio Course
• 01:45 Podcast Collaboration and Disclosure
• 02:08 Introduction to the Barbell Shrugged Episode
• 02:12 Cardio for Strength Training Enthusiasts
• 05:28 Benefits of Aerobic Training for Lifters
• 09:51 Personal Experience and Data Insights
• 22:58 Structuring Cardio for Muscle-Bound Athletes
• 27:49 Interval Training and Output Management
• 29:03 Recovery Strategies for Intervals
• 31:08 High-Intensity Intervals vs. Long Runs
• 33:41 Understanding VO2 Max Testing
• 39:04 VO2 Max Standards and Goals
• 45:32 Structuring a Balanced Training Week
• 47:46 The Importance of Consistent Cardio
• 49:36 Conclusion and Where to Find More Information

Flex Diet Podcast Episodes You May Enjoy:

Episode 287: Insights and Innovations in HRV and Aerobic Training with Coach Joel Jamieson

• Episode 138: Why Everyone Benefits from Aerobic Training – Even Meatheads

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us