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 meathead trying to breathe between sets or just want to recover faster and hit harder—this one's for you.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• To get on my Fitness Insider Newsletter and get a free protocol to amp up your aerobic gainZ in only 6 minutes, check this out: https://flex-diet.kit.com/3ac7e0c829

Available now:

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

Episode Chapters:

• 00:57 Introduction to Cardio for Meatheads
• 01:14 Flexible Meathead Cardio Level Two
• 03:31 Importance of Aerobic Base for Anaerobic Training
• 08:24 Understanding Aerobic vs. Anaerobic Systems
• 10:44 The Role of Lactate and Hydrogen Ions
• 16:36 Course Details and Enrollment Information
• 18:04 Final Thoughts and Encouragement

Get In Touch with Dr Mike:

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

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-specific gems, such as what wrestlers, hockey players, and other power athletes can glean from these methods to enhance their performance without tiring out.

Whether you’re a high-level athlete or want to stop sucking wind between sets, you’ll walk away with some highly usable intel.

Give it a listen—grab your notebook, and consider bringing a pulse oximeter if you're feeling particularly curious.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

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

Episode Chapters:

• 05:22 Conversation with Levi Earl Begins
• 05:30 Grip Training Insights and Techniques
• 08:51 Aerobic System Benefits for Grip Athletes
• 10:12 Training Methods and Recovery
• 11:53 Grip Training Tools and Techniques
• 21:34 Aerobic Conditioning for Lifters
• 32:01 Maintaining Aerobic Base During Sports Season
• 39:30 The College System and Athlete Development
• 39:37 Isometric Training in Greco Style Wrestling
• 40:01 Mountain Training: Benefits and Challenges
• 41:12 Altitude Training: Science and Practical Insights
• 43:53 Mental and Physical Benefits of Mountain Training
• 47:26 High Altitude Training for Different Sports
• 52:38 Hypoxic Training and Its Applications
• 54:53 Weight Cutting and Altitude Training
• 01:01:38 Aerobic Training and Cognitive Benefits
• 01:10:00 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 177: Training Principles from Gonzo Grip Strength with Adam Glass and Dr Mike T Nelson - https://youtu.be/u7659KqTKWQ 
• Episode 264: Finding Your Aerobic Sweet Spot for Peak Health with Dr Phil Batterson - https://youtu.be/AbX9VyB8Dsc

Connect with Levi:

• Instagram: https://www.instagram.com/leviearl/
• Website: https://www.leviearl.com/

About Levi:

Levi Earl is an Olympic-level Strength & Performance Coach based in Finland. With over a decade of experience coaching elite athletes in wrestling, hockey, and combat sports, he’s helped produce world champions, Olympians, and national-level talent across Europe. Known for his no-fluff, results-driven coaching style, Levi blends strength training, sports nutrition, and mindset development into a system built for real performance - on and off the field.

Get In Touch with Dr Mike:

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

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 such a big deal. Plus, she gives us a sneak peek at her upcoming research

If you’re a coach, trainer, or just a curious nerd like me, you’ll get a ton out of this one. Enjoy!

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

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

Episode Chapters:

• 04:25 Discussion on Myo Reps Study
• 06:10 Defining Myo Reps and Its Origins
• 08:41 Mechanisms and Benefits of Myo Reps
• 12:34 Strength vs. Hypertrophy Training
• 15:52 Challenges in Hypertrophy Research
• 28:10 Study Design and Findings
• 39:16 Future Research and Personal Training Insights
• 40:36 Respect for Bodybuilding and Hypertrophy Training
• 41:41 Current Training and Goals
• 43:02 Balancing Aerobic and Strength Training
• 45:03 Debunking Fitness Myths
• 50:47 Journey into Sports Science and Academia
• 53:27 Challenges in Sports Medicine Practices
• 01:04:18 Importance of Performance Goals
• 01:10:32 Upcoming Projects and Research
• 01:13:24 Podcast Conclusion and Announcements Episode 

Flex Diet Podcast Episodes You May Enjoy:

• Episode 161: Muscle hypertrophy, exercise selection, and nutrient timing, an interview with Dr Chester Soko - https://youtu.be/0snSfWTuVYQ
• Episode 149: Strength, Hypertrophy and Training Research Update from the REC Conference by Discover Strength 2022 - https://youtu.be/szaHgTw8HZ8

Connect with Dr Schwarz:

• Instagram: https://www.instagram.com/dr.antonella.schwarz/
• The Rehabilitation Lab: https://www.barry.edu/en/academics/health-sciences/sport-and-exercise-sciences-programs/rehabilitation-lab/

Get In Touch with Dr Mike:

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

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 composition, including phasic loading for powerlifters, the nuances of cluster training, and how to train the aerobic system without compromising recovery.

We even touch on some sport-specific advice, like adjusting training for cross-country athletes and the critical distinction between EU stress and distress in programming. Tons of actionable takeaways here for coaches, athletes, and curious nerds alike.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

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

Episode Chapters:

• 03:16 Importance of Aerobic Training
• 04:06 Electrolytes and Ketones Recommendations
• 05:17 Q&A with Coach Cal Dietz Begins
• 06:20 Water Bag Training Insights
• 07:12 Practical Applications and Case Studies
• 15:29 Advanced Training Techniques and Tools
• 21:20 Rehabilitation and Pain Management
• 24:17 Footwear and Gait Patterns
• 26:47 Combining Drills for Enhanced Performance
• 31:33 Addressing Pain and Compensation Patterns
• 33:26 Resetting the Pain Signal
• 34:04 Identifying Movement Compensations
• 35:48 Starting Point for New Athletes
• 39:07 Triphasic Loading for Powerlifters
• 48:38 High Velocity Potentiation for Swimmers
• 50:26 Modifications for Cross Country Runners
• 55:40 Final Thoughts and Q&A
• 59:42 Podcast Conclusion and Acknowledgements 

Flex Diet Podcast Episodes You May Enjoy:

• Episode 301: Unlocking Elite Athletic Development with Triphasic Training 2 with Coach Cal Dietz: https://www.youtube.com/watch?v=gNzuXHhdiU0 
• Episode 277: Listener Questions with Dr Mike T Nelson: https://www.youtube.com/watch?v=XQf1ir2TxDw

Connect with Cal:

• Instagram: https://www.instagram.com/triphasic_training/
• Website: https://www.xlathlete.com/

Get In Touch with Dr Mike:

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

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 real-world applications and case studies in this one — don’t miss it.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

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

Episode Chapters:

• 06:09 Dr. Doug's Journey in Physical Therapy
• 07:05 Case Study: Demaryius Thomas
• 12:28 The Role of Mental and Mechanical Components in Performance
• 22:30 Exploring Springbok Analytics
• 43:35 Understanding Tommy John and Elbow Injuries
• 43:47 The Role of Lower Body Mechanics in Pitching
• 45:06 The Importance of Hip Mobility and Pelvic Control
• 47:54 Exploring Intramuscular Dry Needling
• 48:58 The Impact of Dry Needling on Muscle Function
• 50:26 Reevaluating Muscle Anatomy and Function
• 54:05 The Role of Visual Data in Biomechanics
• 01:02:11 Collaborative Approaches in Biomechanics
• 01:05:02 The Importance of Asking Questions and Sharing Knowledge
• 01:17:58 Conclusion and Final Thoughts 

Flex Diet Podcast Episodes You May Enjoy:

• Episode 311: Maximizing Athletic Performance with Neurology: Insights from Dr. Dylan Seeley: https://miketnelson.com/episode-311-maximizing-athletic-performance-with-neurology-insights-from-dr-dylan-seeley/ 
• Episode 296: Enhancing Athletic Performance with Dr. Dani LaMartina: https://miketnelson.com/episode-296-enhancing-athletic-performance-with-dr-dani-lamartina/

Connect with Doug:

• Instagram: https://www.instagram.com/springboktech/
• Website: https://www.springbokanalytics.com

Get In Touch with Dr Mike:

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

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 world.

We also discuss the importance of hydration, the context behind the numbers, and why proactive health monitoring should be an integral part of every performance plan. And yes, we touch on the impact of PEDs (performance-enhancing drugs) and what they can do to your blood markers.

Whether you’re optimizing for gains or longevity, this is a must-listen for anyone who wants to truly understand what’s going on under the hood.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

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

Episode Chapters:

• 00:16 Recap of the ISSN Meeting
• 00:40 Guest Introduction: Michael Warner
• 00:59 Importance of Blood Work for Health and Performance
• 01:28 Personal Experience with Blood Work
• 02:15 Basic Blood Tests and Their Accessibility
• 03:19 Interpreting Blood Work Results
• 03:37 Vitamin D and Lifestyle Factors
• 04:08 Focus on Exogenous Compounds
• 04:31 Sponsor Shoutouts
• 06:48 Interview with Michael Warner Begins
• 08:04 Blood Work in Physique Athletes
• 08:57 Variability in Blood Work Results
• 13:21 Blood Pressure and Easy Checks
• 15:01 Proactive Health Monitoring
• 15:48 Whack-a-Mole Lab Work
• 19:11 Preparing for Lab Work
• 26:33 Frequency of Blood Work
• 29:45 Enhanced Athletes and Blood Work
• 33:08 Risks and Rewards of Enhancement
• 35:57 TRT and Personal Experiences
• 38:18 Fertility and Performance Enhancing Drugs
• 39:03 Introduction to Fertility Clinics and At-Home Sperm Tests
• 40:27 Misconceptions About Testosterone and Fertility
• 41:26 Essential Blood Work for Health and Performance
• 44:26 Advanced Markers and Kidney Function
• 46:25 Importance of Iron Panels and Sex Hormones
• 50:16 Thyroid Panels and Additional Health Markers
• 54:56 Merrick Health and Telemedicine Services
• 01:04:22 Conclusion and Final Thoughts 

Flex Diet Podcast Episodes You May Enjoy:

• Episode 201: Coaching clients to look and feel their best: An interview with Lacey Dunn, RD
• Episode 144: Peptides – Bleeding Edge Performance, Muscle, and Recovery with Dr. Andy Galpin & Dr. Ryan Greene

Connect with Michael:

• Instagram: https://www.instagram.com/mawsome_
• Website: https://marekhealth.com/

Get In Touch with Dr Mike:

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

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 Upcoming Events

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 you can help clients actually follow through and see real results.

In this episode, I also geek out a bit on the role of protein in muscle growth, including a breakdown of muscle protein synthesis and how it ties into exercise. If you’ve ever wondered how to optimize training and recovery to build more lean muscle, you’ll want to tune in.

You’ll also hear about the eight key interventions I cover in the cert, plus highlights from expert interviews and some simple, actionable steps you can use with your clients right now to improve performance, body composition, and overall health.

Check it out, and if you’re ready to level up your coaching, the Flex Diet Cert is open now for a limited time. Let’s go!

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: https://drinklmnt.com/

Available now:

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

Episode Chapters:

• 00:41 Overview of Flex Diet Certification
• 02:53 Metabolic Flexibility and Flexible Dieting
• 04:17 Expert Interviews and Additional Resources
• 05:26 Importance of Protein in Diet
• 07:34 Muscle Protein Synthesis Explained
• 11:49 Role of Exercise in Muscle Building
• 15:29 Combining Protein Intake and Exercise
• 18:39 Conclusion and Certification Details
• 19:49 Disclaimer and Final Notes

Flex Diet Podcast Episodes You May Enjoy:

•  Episode 274: How Muscle Fibers Influence Metabolism: Insights from Nathan Serrano: https://miketnelson.com/episode-274-how-muscle-fibers-influence-metabolism-insights-from-nathan-serrano/ 
• Episode 203: Mind, Muscle, and Metabolism: An interview with Dr. Jade Teta from Next Level Human: https://miketnelson.com/mind-muscle-and-metabolism-with-dr-jade-teta/

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: Miketnelson.com/contact-us

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 ground, and how balancing physiological stress with psychological readiness is key to long-term progress.

You’ll also hear some practical takeaways you can implement today, whether it’s developing a growth mindset in your coaching or using tools like cold water immersion to toughen both body and mind.

Plus, I give a quick update on the next Flex Diet Certification cohort, perfect for anyone looking to level up their coaching toolbox.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

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

Episode Chapters:

• 04:32 Podcast Transition and Casual Conversation
• 08:32 Client Experiences and Training Anecdotes
• 09:03 Debunking Bodybuilding Myths
• 16:42 The Role of Intensity Techniques in Training
• 18:53 Diving into Grit and Stress Adaptation
• 33:07 The Risks of Misapplying Grit
• 34:01 Fundamental Principles of Grit
• 35:44 Teaching Grit Through Cognitive Progressive Overload
• 36:42 The Role of Mental Toughness and Growth Mindset
• 41:40 The Goat Drill: A Case Study in Cognitive Overload
• 48:34 Strategic Struggling and Habit Stacking
• 57:04 Balancing Eustress and Distress in Training
• 01:03:49 Long-Term Adaptation and Psychological Resilience
• 01:10:48 The Importance of Developing Mental Resilience
• 01:14:09 The Role of Psychological Development in Performance
• 01:17:38 The Concept of Threat Inoculation
• 01:22:48 Cold Water Immersion and Mental Toughness
• 01:28:11 Cross-Adaptation and Psychological Resilience
• 01:34:23 Practical Applications for Building Mental Resilience
• 01:38:10 Conclusion and Resources

Flex Diet Podcast Episodes You May Enjoy:

• Episode 294: Mental Fitness & Performance: A Talk with Contemplate CEO Tarun Gulati
• Episode 134: The Coach/Client Relationship and the Mental Side of Fitness: an Interview with Dr Lisa Lewis

Connect with Ben:

• Instagram: https://www.instagram.com/ben_mayfieldsmith_/
• Website: https://www.matterathletica.com/

Get In Touch with Dr Mike:

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

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