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 science.

Troy shares insights on hockey-specific acceleration testing, what load monitoring looks like in basketball, and how recovery programs can use force plates and other equipment to really dial things in. The big theme? How modern technology can help athletes perform better and recover smarter—without frying their nervous system in the process.

If you’re into training, tech, and finding smarter ways to help athletes (or yourself) adapt and recover, you’re going to love this one.

Sponsors:

• Beyond Power Voltra 1: https://www.beyond-power.com/michael13
• PNOE - tell them Dr Mike T sent ya: https://pnoe.com
• Killswitch for sleep: https://www.switchsupplements.com/DRMIKE use code DRMIKE to save $$

Available now:

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

Episode Chapters:

• 07:36 In-Game Monitoring and Performance Testing
• 15:35 Real-World Applications and Case Studies
• 22:13 Challenges in Assessing Hockey Players' Performance
• 23:23 Using Moxie Monitors for On-Ice Data Collection
• 23:56 Gender Differences in SMO2 Utilization
• 26:21 Correlation Between Drive Index and Acceleration
• 27:17 Importance of Accurate Performance Metrics
• 29:05 The Role of Cognitive Skills in Athletic Performance
• 41:58 Complexity in Modern Sports
• 45:46 Moxie Testing and Strength Correlation
• 48:03 Understanding Wattage and Oxygen Utilization in Sports Science
• 48:22 Correlation Between Sprint Performance and Power Output
• 48:59 The Importance of Strength and Power in Athletic Training
• 51:19 Experimenting with Strength and Power Training in Hockey
• 54:24 Innovative Training Devices and Technology
• 55:41 Affordable Alternatives for High-Tech Training
• 59:36 The Role of AI and Data Analysis in Sports
• 01:01:54 Closing Thoughts and Future Episodes 

Flex Diet Podcast Episodes You May Enjoy: 

• Episode 311: Maximizing Athletic Performance with Neurology: Insights from Dr. Dylan Seeley; https://youtu.be/bnuYQ-GJ6to
• Episode 308: The Science of Performance: An In-Depth Conversation with Dr James LaValle; https://youtu.be/rmirgNof5yk

Connect with Troy:

• Instagram: https://www.instagram.com/troybeauregard/
• Website: https://vo2peak.ca/

Get In Touch with Dr Mike:

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

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, August 12, 2025. Tune in for a no-BS look at one of the most talked-about training protocols in fitness.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Beyond Power Voltra 1: https://miket.me/voltra1

Available now:

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

Episode Chapters:

• 00:19 Overview of Tabata Training
• 01:08 Pros and Cons of Tabata Training
• 03:25 Tabata Training Myths
• 05:52 Original Tabata Study Breakdown
• 15:49 Practical Applications and Modifications
• 17:30 Conclusion and Additional Information

Flex Diet Podcast Episodes You May Enjoy: 

• Episode 327: Flexible Meathead Cardio: Barbell Shrugged Rebroadcast with Dr Mike T Nelson, https://youtu.be/UAJi7RNGf3M

Get In Touch with Dr Mike:

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

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 HIIT and consistent resistance training impact muscle adaptation, and we riff on where nutrition fits into the equation.

If you're into the science of muscle or you're a coach looking to better understand the mechanisms behind hypertrophy, you’ll dig this one. Tons of actionable nuggets and some fascinating research.

Check it out!

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Beyond Power Voltra 1: https://miket.me/voltra1

Available now:

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

Episode Chapters:

• 05:53 Dr. Mike Roberts' Academic Journey
• 07:21 Research Focus: Muscle Physiology and Aging
• 21:04 Innovative Research Projects and Findings
• 43:03 Exploring Pyro Sequencing and Methylation
• 45:17 Genetic Potential and Resistance Training
• 46:16 Extreme Responders and Genetic Research
• 47:21 Conference on Response Heterogeneity
• 50:16 Ribosome Biogenesis and Muscle Stem Cells
• 54:47 Extracellular Matrix and Hypertrophy
• 01:03:04 Eccentric Training and Muscle Growth
• 01:07:17 Practical Tips for Muscle Hypertrophy
• 01:16:58 Conclusion and Final Thoughts

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 328: Grit Gains: Building Mental Toughness and Resilience in Training with Ben Mayfield Smith - https://youtu.be/Kg77mu1MAIk

Connect with Mike:

• X: https://x.com/DrMikeRoberts

Get In Touch with Dr Mike:

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

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