Flex Diet Podcast

In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike Nelson, Coach Jerell, and Dr. Lonnie Lowery discuss recent studies on the impact of cold water immersion on muscle protein synthesis and recovery. Dr. Nelson shares insights from a study published in March 2025, examining how post-exercise cooling affects blood flow and amino acid incorporation into muscle tissue. 

The team debates the pros and cons of cold water immersion, particularly for muscle hypertrophy and recovery, and shares personal experiences and practical applications. Later, they delve into the mind-muscle connection, exploring its use in both bodybuilding and strength training, and how to effectively incorporate this technique into workouts. The conversation wraps up with a discussion on posing in bodybuilding and how internal and external cues affect performance.

Episode Chapters:

• 01:16 Muscle Protein Synthesis and Cold Water Immersion
• 08:18 Practical Applications and Public Perception
• 22:53 Iron Radio Updates and Announcements
• 25:16 Mind-Muscle Connection: Bodybuilders vs. Athletes
• 31:08 Effective Rowing Techniques
• 31:48 The Importance of Slowing Down
• 35:21 Mind-Muscle Connection
• 39:11 Neural Reeducation Insights
• 46:01 Practical Tips for Strength Athletes
• 51:26 Posing and Performance in Bodybuilding

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You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com 

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

Welcome back to the Flex Diet Podcast. I’m Dr. Mike T. Nelson, and today I’m joined by my good friend and colleague, Dr. Mike Ormsbee. We’re digging deep into how to optimize metabolism using strategies from the Flex Diet Certification, as well as why both aerobic and resistance training are crucial for long-term success.

We also delve into some advanced topics, such as how growth hormone and lipolysis contribute to effective fat utilization, and how cutting-edge techniques like microdialysis enable us to study metabolism at a local level. Along the way, we hit on key concepts like fat metabolism, body composition changes, and even how evening eating affects the process.

We’ll share insights from some of the studies we’re working on now, and why combining resistance training with smart nutrition could be the game-changer you’re looking for. Hope you enjoy this deep dive into the science (and practice) of fitness and health!

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8
• Flex 4: Dr Ormsbee's top four things to do to maximize fat loss

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 03:07 Informal Conversation Kickoff
• 05:22 Academia and Personal Branding
• 07:08 Cardio for Meatheads
• 09:01 Resistance Training and Fat Metabolism
• 17:26 Body Composition Studies
• 27:02 Obesity and Exercise Response
• 29:04 Exploring Alpha Receptors and Him Buying
• 29:32 Resistance Training and Obesity
• 30:33 Growth Hormone and Insulin Responses
• 31:23 Body Fat and Athletic Performance
• 32:00 Triathletes and Body Fat Analysis
• 32:52 Resistance Training vs. Aerobic Training
• 33:07 NIH Grant and Current Study
• 33:28 Lipolysis and Fat Loss Mechanisms
• 35:43 Muscle and Fat Tissue Communication
• 37:35 Resistance Training and Fat Loss
• 43:11 Eating in the Evening: Myths and Facts
• 46:23 Protein Intake and Sleep
• 51:00 Future Research Directions
• 52:45 Conclusion and Final Thoughts.

Flex Diet Podcast Episodes You May Enjoy: 

•  Episode 209: How to achieve your fat loss goals while not overly restrictive: an interview with the author of “You Can’t Screw This Up,” Adam Bornstein
• Episode 173: High-Level Nutrition and Programming for Fat Loss: Dr. Pat Davidson with Dr. Mike T Nelson

Connect with Dr. Ormsbee: 

• Instagram: https://www.instagram.com/mikeormsbee
• Course: https://www.thegreatcoursesplus.com/changing-body-composition-through-diet-and-exercise
• Institute of Sports Science and Medicine: https://annescollege.fsu.edu/resources/institute-sports-sciences-and-medicine

Get In Touch with Dr Mike:

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

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

Welcome back to the Flex Diet Podcast! I’m Dr. Mike T. Nelson, and in this episode, I sit down with Dr. Hemal Patel, Chief Scientific Advisor to Discovery and the brilliant mind behind the ME screen blood test for mitochondrial function.

We dive into Dr. Patel’s fascinating journey into the world of mitochondrial research, how mitochondria impact everything from metabolism to resilience, and why he developed a personalized blood test to better understand mitochondrial health. We also get into some really cool topics like how heat and cold exposure affect your mitochondria, the intersection of meditation and cellular health, and even the emerging role psychedelics might play in this space.

Dr. Patel also shares his top tips for optimizing mitochondrial function and explains the science behind this cutting-edge testing method. If you're curious about performance, longevity, or just want to geek out on mitochondria with two scientists, this episode is for you. Let’s dig in.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8
• Flex 4: Dr. Patel's top 4 recommendations to improve mitochondria

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 05:51 Dr. Patel's Journey into Mitochondrial Research
• 08:34 Heat and Cold Stress in Mitochondrial Function
• 12:18 Mitochondrial Function and Health
• 19:50 Innovative Mitochondrial Testing
• 31:05 Understanding Mitochondrial Respiration
• 31:20 Testing Mitochondrial Efficiency
• 31:51 Energy Production Pathways
• 32:24 Free Radical Generation and Stress Testing
• 32:58 Exercise Physiology and Mitochondria
• 33:50 Personalized Mitochondrial Health Recommendations
• 33:59 The Complexity of Mitochondrial Adaptation
• 37:28 The Role of Membranes in Mitochondrial Health
• 38:49 Oxygen's Dual Role in Life and Aging
• 41:05 Preconditioning and Cardiovascular Health
• 43:07 Hypoxic Training and Breath Work
• 43:50 Meditation and Mitochondrial Function
• 48:03 Psychedelics and Mitochondrial Changes
• 54:33 Practical Tips for Mitochondrial Health
• 56:12 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy: 

• Episode 164: How to use diagnostic testing to improve your metabolic health: An Interview with Sam Miller
• Episode 190: Let’s Get Woo Woo – From Physics To Scientific Testing To Exercise Performance with Ian Mitchell of Wizard Sciences

Connect with Dr. Patel: 

• Instagram: https://www.instagram.com/hemalpatelphd/
• Website: https://mescreen.com/
  • Enter code DRMIKE to save $100 - I don't make a dime off it. I would love to hear what you find, so hit me up if you try it!

Get In Touch with Dr Mike:

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

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

Join me, Dr. Mike T. Nelson, on this episode of the Flex Diet Podcast as I sit down with peptide expert Anthony Castore for a deep dive into the world of peptides and performance. We cover everything from what peptides actually are to how they may support recovery, muscle growth, and immune function. We also explore the difference between standard peptides and bioregulators—plus how I’ve personally used compounds like BPC-157, Thymosin Beta-4, and ketone esters (including brands like Teton and KetoneAid) in my own routines.

Anthony brings some fantastic insights on sourcing quality peptides, proper hydration protocols, and the latest in supplement strategies to enhance your health and performance.

If you’re curious about the science behind these compounds and how to potentially integrate them into your training and recovery toolkit, you won’t want to miss this one.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 05:40 Welcoming Anthony Castore to the Podcast
• 05:50 Understanding Peptides and Their Applications
• 08:52 Bio Regulators and Epigenetics
• 15:23 Peptides for Joint Health and Aging
• 22:03 Thymosin Alpha One and Immune Surveillance
• 24:25 Ketone Esters and Their Benefits
• 27:12 NAD Supplements and Alternatives
• 31:10 Understanding the Benefits of ENOS Pathway and Nitric Oxide
• 31:34 Comparing 5-Amino-1MQ and 1MNA for Athletes
• 32:25 Resveratrol and Antioxidants: Benefits and Misconceptions
• 34:02 The Role of Inflammation and Antioxidants in Exercise
• 35:14 Exploring Astaxanthin and Its Benefits
• 36:09 Ketone Supplements: Dosage and Effects
• 44:51 Mercury Poisoning: A Personal Experience
• 52:31 The Importance of Hydration and Peptide Efficacy
• 01:03:15 Final Thoughts and Upcoming Events

Flex Diet Podcast Episodes You May Enjoy: 

• Episode 144: Peptides – Bleeding Edge Performance, Muscle, and Recovery with Dr. Andy Galpin & Dr. Ryan Greene
• Episode 152: Testosterone, Muscle Mass, Cortisol, Collagen for Soft Tissue Repair an Interview with Dr Keith Baar

Connect with Anthony: 

• Castoremethod: https://www.castoremethod.com/
• Instagram: https://www.instagram.com/anthonycastore

Get In Touch with Dr Mike:

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

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

Join me, Dr. Mike T Nelson, as I sit down with Dr. Guillermo Escalante on this week's episode of the Flex Diet Podcast to explore the fascinating potential of GAA (Guanidinoacetic Acid) as a precursor to creatine. We break down what the current research says, how GAA stacks up against creatine monohydrate, and what this could mean for performance and recovery.

We also dive into the inner workings of the supplement industry—covering everything from regulation to formulation—and wrap up with a thought-provoking discussion on the upcoming Enhanced Games, a new competition concept that challenges traditional anti-doping rules in the name of transparency and safety.

If you’re interested in the future of supplements, performance enhancement, and what’s next for sports science, this episode is one you won’t want to miss.

Sponsors:

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

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 00:17 Introducing Dr. Guillermo Escalante
• 00:26 Exploring GAA: The Next Creatine?
• 01:28 Supplement Industry Insights
• 01:39 The Enhanced Games: A New Frontier
• 02:15 Upcoming Conferences and Sponsorships
• 04:29 Deep Dive into GAA Research
• 06:32 GAA in Livestock and Human Studies
• 07:30 Creatine and GAA: Mechanisms and Benefits
• 10:23 Safety Concerns and Future Research
• 13:50 Creatine in Sports and Beyond
• 26:06 Supplement Industry Challenges
• 34:03 Enhanced Games: A New Venture
• 34:10 Meeting Dan Turner and Dr. Sr
• 35:05 Consulting for the Enhanced Games
• 36:08 Health and Performance Metrics
• 37:08 Drug Protocols and Athlete Safety
• 38:26 Longevity and General Population Applications
• 41:06 Individual Variability in Drug Response
• 47:28 Logistics and Legal Hurdles
• 51:25 Predictions for the Enhanced Games 

Flex Diet Podcast Episodes You May Enjoy: 

• Episode 185: Are more top bodybuilders dying early? Extreme bodybuilding methods – risks and rewards: a conversation with Dr Guillermo Escalante 
• Episode 296: Enhancing Athletic Performance with Dr. Dani LaMartina

Connect with Guillermo: 

• Instagram: https://www.instagram.com/doctorgfit/
• Drgfit: https://doctorgfit.com/

Get In Touch with Dr Mike:

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

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

Welcome back to the Flex Diet Podcast! I'm Dr. Mike T. Nelson, and in this episode, I’m joined by the brilliant Tex from CaptainsAndCoaches.com. We dive deep into the art and science of leadership and coaching—everything from how social media is shaping the coaching world to the growing role of AI, and how to sharpen your prep and execution.

Tex brings serious experience to the table, having worked with athletes and coaches at the high school, college, and even NFL level. We also talk about tools to build social awareness and better team dynamics.

Sponsors:

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

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 05:02 Electrolytes and Ketones Discussion
• 07:32 Interview with Tex: AI in Coaching
• 17:24 Coaching and Conflict Resolution
• 27:30 High School Coaching Challenges
• 32:33 The Power of Sharing Personal Stories
• 33:56 Coaching Scars and Their Impact
• 38:03 The Role of Neuro-Linguistic Programming (NLP)
• 39:59 Motivation Drill: Building Team Spirit
• 42:32 The Importance of EQ in Coaching
• 48:10 Balancing Authority and Relatability
• 53:32 Challenges of High School Coaching
• 56:34 Advice for New Coaches
• 01:00:33 Conclusion and Upcoming Episodes

Flex Diet Podcast Episodes You May Enjoy: 

• Episode 305: Mastering Coaching Communication with Brett Bartholomew 
• Episode 260: Real-Talk on Fitness and Nutrition Coaching Success with Ben Brown

Connect with Tex: 

• Instagram: https://www.instagram.com/mcquilkin
• Captains and Coaches: https://www.captainsandcoaches.com/

Get In Touch with Dr Mike:

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

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

In this episode of the Flex Diet Podcast, I chat with Dr. Sharon Bergquist about her fascinating new book, The Stress Paradox: Why You Need Stress to Live Longer, Healthier, and Happier. We unpack why not all stress is bad — and how the right kinds, in the right doses, can actually make us stronger and more resilient. We dive into the biochemistry of stress, the different types of stressors, and how they affect cellular health, metabolic flexibility, and longevity.

We also explore the role of exercise, supplements, interval training, and environmental stressors like cold and heat exposure. Dr. Bergquist shares insights on how a varied, phytochemical-rich diet supports health and why building stress capacity is critical for long-term well-being.

Sponsors:

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

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 00:17 Introducing Dr. Sharon Bergquist and Her New Book
• 01:22 The Science of Stress and Longevity
• 01:51 The Role of Supplements and Mitochondrial Health
• 02:34 Sponsor Messages and Product Recommendations
• 03:44 Welcoming Dr. Sharon to the Podcast
• 04:16 Historical Perspective on Stress Research
• 07:07 The Biochemistry of Stress Responses
• 09:50 Modern Lifestyle and the Lack of Stressors
• 15:06 The Importance of Food Variety and Micronutrition
• 17:47 The Benefits of Phytochemicals and Plant Toxins
• 37:52 Cold Exposure and Brown Adipose Tissue
• 42:03 The Metabolic Effects of Cold Water Immersion
• 44:07 Understanding Shivering Thermogenesis
• 45:49 Cold Water Immersion and Fat Loss
• 46:43 Cognitive and Mood Benefits of Cold Exposure
• 52:25 The Role of Supplements in Health
• 58:08 The Importance of Exercise
• 01:00:13 Cardiorespiratory Fitness and Longevity
• 01:07:53 Mitochondrial Health and Exercise
• 01:19:11 The Stress Paradox Book Release 

Flex Diet Podcast Episodes You May Enjoy: 

• Episode 154: Managing High-Stress Situations and Growing from Trauma: An Interview with Kristina Hoyer 
• Episode 225: The Intersection of Fitness, Stress, and Nutrition: A Conversation with Expert Jenny the Nutritionist

Connect with Dr Bergquist: 

• Website: https://drsharonbergquist.com/
• The Stress Paradox: https://www.amazon.com/Stress-Paradox-Essential-Management-Mind-Body-Soul-ebook/dp/B0CW13NLBZ

Get In Touch with Dr Mike:

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

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

In this solo episode of the Flex Diet Podcast, I’m letting you know that the Physiologic Flexibility Certification is tonight at midnight PST on March 24, 2025. If you’ve been thinking about joining, now’s the time.

I also dig into the core of what the cert teaches: how to train your body’s homeostatic regulators like temperature, pH, oxygen, CO₂, ketones, and lactate to improve recovery, build stress resilience, and boost performance. We’ll cover tools like cold water immersion, breathwork, and heat exposure, and I break down the concept of cross adaptations—how training one system can benefit another. I share some cool studies, personal experiences, and walk you through how the cert works.

If you want to push your physiology further and build a more adaptable body, this is the episode for you.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Physiologic Flexibility Certification Course open through March 24, 2025: https://miketnelsons.samcart.com/products/physflex/

Episode Chapters:

• 00:24 Physiologic Flexibility Certification Announcement
• 01:12 Understanding Physiologic Flexibility
• 02:10 Adaptations to Environmental Stressors
• 04:08 Cross Adaptation and Research Insights
• 06:08 Cold Water Immersion and Practical Applications
• 06:58 Final Thoughts and Certification Details
• 07:31 Upcoming Podcast and Closing Remarks

Get In Touch with Dr Mike:

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

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

Join me, Dr Mike T Nelson, on this week's Flex Diet Podcast as I sit down with Jordyn Payne from Advanced Brain Centers of Virginia to dig into the real benefits and applications of IV therapies and Hyperbaric Oxygen Therapy (HBOT). We get into the details of Myers Cocktails, NAD infusions, and other IV treatments—how they can boost brain function, improve performance, and speed up recovery. Jordyn also shares insights on HBOT’s role in treating traumatic brain injuries and concussions, plus how it can be a game-changer for overall brain health. We also discuss the importance of preventative medicine and how to vet IV therapy providers so you don’t waste time (or money) on subpar treatments.

Oh, and a quick heads-up—the Physiologic Flexibility Certification is open until March 24, 2025! If you want to level up your knowledge on resilience, recovery, and adaptation, now’s the time to jump in.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Physiologic Flexibility Certification Course open through March 24, 2025: https://miketnelsons.samcart.com/products/physflex/

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 01:29 IV Therapies and Their Benefits
• 01:57 Physiologic Flexibility Certification
• 05:00 Discussion on Patient Populations
• 07:36 Rise of Preventative Medicine
• 14:09 NAD Infusions: Benefits and Experiences
• 25:07 Combining Therapies for Optimal Results
• 30:05 Exploring Myers Cocktail
• 31:40 Understanding the Myers Cocktail
• 33:33 Choosing the Right IV Therapy Provider
• 38:26 Hyperbaric Oxygen Therapy for Wellness and Performance
• 40:43 Hyperbaric Therapy for Athletes and Brain Injuries
• 48:06 Comparing Soft Shell and Hard Shell Hyperbaric Chambers
• 53:48 Safety and Efficacy of At-Home Hyperbaric Units
• 57:43 Conclusion and Contact Information

Flex Diet Podcast Episodes You May Enjoy: 

• Episode 309: Understanding Adaptogens: Boost Performance & Well-being with Dr. Jeremy Townsend
• Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength Jedi

Connect with Jordyn: 

• Website: https://www.advancedbraincentersofva.com/
• Instagram: https://www.instagram.com/abcofva/

Get In Touch with Dr Mike:

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

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

Welcome back to the Flex Diet Podcast. I'm your host, Dr. Mike T. Nelson. In this episode, I’m excited to announce that the Physiologic Flexibility Certification will be open from March 17th to March 24th, 2025.

I’ll also be heading to Parker University Talks in Las Vegas, where I’ll be speaking alongside some incredible experts in the field.

Today, we’re diving deep into Physiologic Flexibility—the key to upgrading your performance by targeting homeostatic regulators like temperature, pH balance, expanded fuel sources, and oxygen/CO₂ regulation. These elements are critical for adapting to stress and pushing your resilience to the next level.

I’ll discuss practical applications for exercise, nutrition, and sleep and how to strategically apply stress to become more antifragile. Whether you’re into high-tech solutions or prefer simple, low-tech methods, this episode has actionable insights to help you maximize your recovery and performance.

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Physiologic Flexibility Certification Course open Monday, March 17 to Monday, March 24: https://miketnelsons.samcart.com/products/physflex/

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 00:18 Physiologic Flexibility Certification Announcement
• 00:43 Upcoming Events and Speakers
• 01:57 Key Concepts of Physiologic Flexibility
• 05:46 Understanding Antifragility
• 10:52 Practical Applications and Interventions
• 16:08 Conclusion and Contact Information

Get In Touch with Dr Mike:

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

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter