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:

Available now:

Episode Chapters:

Flex Diet Podcasts you may enjoy:

Connect with Rob:

Get In Touch with Dr Mike:

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:

Available now:

Episode Chapters:

Flex Diet Podcasts you may enjoy:

Connect with Chad:

Get In Touch with Dr Mike:

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:

Available now:

Episode Chapters:

Flex Diet Podcasts you may enjoy:

Connect with Martin:

Get In Touch with Dr Mike:

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:

Available now:

Episode Chapters:

Flex Diet Podcasts you may enjoy:

Connect with Dr Candow:

Get In Touch with Dr Mike:

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:

Available now:

Episode Chapters:

Get In Touch with Dr Mike:

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:

Available now:

Episode Chapters:

Flex Diet Podcasts you may enjoy:

Connect with Martin:

Get In Touch with Dr Mike:

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:

Available now:

Episode Chapters:

Get In Touch with Dr Mike:

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:

Coming up:

Available now:

Episode Chapters:

Flex Diet Podcasts you may enjoy:

Connect with Ari:

Get In Touch with Dr Mike:

In this episode of the Flex Diet Podcast, I sit down with Dr. Scott Sherr to take a deep dive into methylene blue, mitochondrial function, and where the truth lies between online hype and fear. We talk through how methylene blue acts as a redox cycler in the mitochondria, how dosing differs for mitochondrial support versus antimicrobial use, and why high doses or poorly labeled liquid droppers can cause problems. 

Dr. Sherr also shares how he’s used methylene blue with athletes for recovery and endurance, including timing, half-life, and practical ranges he sees most often. We cover how mitochondrial health connects to energy, mood, focus, stress physiology, and recovery, plus resources from Transcriptions and the Health Optimization Medicine and Practice (HOMe/HOPe) framework.

Sponsors:

Coming up:

Available now:

Episode Chapters:

Flex Diet Podcasts you may enjoy:

Connect with Dr Sherr:

Get In Touch with Dr Mike:

In this episode of the Flex Diet Podcast, I sit down with Dr. Masha Makeeva, a physician specializing in integrative and regenerative medicine, to get a clear, practical breakdown of hyperbaric oxygen therapy. We talk about why HBOT’s biggest benefit may be reducing inflammation, who it can help most, and how to think about protocols — pressure, oxygen concentration, session length, frequency, and total number of sessions —so you’re not comparing totally different approaches. 

We also dig into where she sees HBOT used most (including cancer support and professional sports), why solid tumors may respond differently than blood cancers, and how HBOT can support recovery and quality of life during treatment. We cover safety, home chamber considerations, and how mitochondrial and metabolic health, HRV, and downregulation all fit into better outcomes.

Sponsors:

Coming up:

Available now:

Episode Chapters:

Flex Diet Podcasts you may enjoy:

Connect with Dr Makeeva:

Get In Touch with Dr Mike: